Podcasts about clash miami

Unlock the secrets to effective triathlon training and immerse yourself in a world of vibrant athleticism with our special guest, Mark, an age-group triathlete who juggles his regimen between the sun-soaked streets of Miami and the bustling avenues of Washington, DC. Hear Mark's firsthand account of the unique hurdles and perks of Miami's flat landscapes, paired with the perks of its warm winters and thriving swimming and cycling communities. Plus, get a peek into Mark's amusing strategies for balancing remote work and training, including his innovative use of a magnetic screen door for dog training during DC's sweltering heatwave. Experience the adrenaline rush of the Clash Miami triathlon through Mark's eyes as we uncover the race's intriguing history and ever-evolving course. Discover what it takes to conquer the Miami distance—a unique challenge that sits between an Olympic distance and a half Ironman. Mark shares indispensable advice on hydration and nutrition to combat the intense Miami heat, especially during the grueling run segment. Gain insights into pacing strategies that can make or break your race performance, all while navigating the unusual race setting of a spring-fed lake within a NASCAR track. But racing in Miami is about more than just the competition; it's an adventure for the whole family. From the cultural riches of the Perez Art Museum to the lush expanses of the Everglades, Miami offers an array of activities that extend the triathlon experience beyond the race. We highlight the city's cosmopolitan allure, with its rich Cuban and Latin American influences, making it an ideal destination to blend sport with travel. Tune in and get ready to be inspired by Mark's stories and find out why supporting diverse race venues like Clash can add an exciting new dimension to your triathlon journey.

Shoot us a text message! Join hosts Parker, Mike, and Seid in a riveting episode of the Tri Hard Podcast as they welcome special guest Steve Goad, a participant in the recent Clash Miami event. In this Race Recap Special, the team dives into a comprehensive analysis of the pro men's and women's races at the PTO100 Clash Miami, providing insights, highlights, and standout performances from the elite field.Steve Goad shares his firsthand experience of racing at Clash Miami, offering a personal perspective on the challenges, triumphs, and memorable moments from his own race. Get ready for an engaging discussion that combines expert analysis with real-life race experiences, providing listeners with a unique behind-the-scenes look at one of triathlon's most prestigious events.Tune in to this episode for a detailed race recap, insightful commentary, and firsthand accounts from Steve Goad as the Tri Hard Podcast team unpacks the excitement and drama of Clash Miami.Website: www.parkerkerthtriathlonnvdm.com My Email: parker@nvdmcoaching.com Seid Instagram: https://www.instagram.com/xlseidlx/ Mike Instagram https://www.instagram.com/michaeldmayjr/ Parker Instagram: https://www.instagram.com/ Youtube Channels: https://www.youtube.com/channel/UC8AySUd_LUSiT3nX8XlDFlQ https://www.youtube.com/channel/UCtFVpHhoCOvUkoTvNIa4xrg Nerdy Nuts:https://nerdynuts.com?sca_ref=2280300.5hSTcFZlsbCode FASTFOODIES10Raw:https://raw.rfrl.co/vrox8Revive:https://revivesups.com/?r=nllk8&utm_campaign=bc&utm_source=nllk8Code NVDMThe Feed:http://thefeed.cc/parkerkerthForm Goggles:www.formswim.com/discount/ParkerNVDM?utm_source=partnership&utm_medium=affiliate&utm_campaign=partner_ParkerNVDMCode: ParkerNVDMFuller Oats:https://eatfullerfood.com/?ref=pqxvptb8Code:PARKERKERTHMobo Board:https://www.moboboard.com/shop/mobo-boardCode:NVDM10Support the Show.

Episode #430 303Triathlon   Shoutouts to: @genucan @ironmantri  @coloradosride @303triathlon @tridottraining @tridottrainingsystem #ironmantri #cycling #triathlon #swimbikerun  #Iamtridot #tridotambassador #tridotcoach   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Question of the Week - What do you like most about your cycling or triathlon club? Cycling News/Updates - Anti-doping at amateur race; UCI is banning time trial helmet Triathlon News/Updates -  How and Who to Watch at Clash Miami; WTCS Abu Dhabi; 303Triathlon Coaching Tip of the Week - Begin with the end in mind   Question of the Week:   What do you like most about your cycling or triathlon club? Is it the group training? Is it the cracking beers together? Is it the discounts you get? Is it the kit? We want to hear from you   https://rmprolocal.com/blog/9-bicycling-clubs-group-rides-in-the-denver-area/   https://www.trifind.com/Clubs/FindATriathlonClub?state=CO.     303Cycling News and Updates: Anti-doping showed up at an amatuer race in Valencia, 130 riders drop out     The UCI is banning time trial helmet optimisations - one day after Giro lid broke cover   303Triathlon News and Updates:   WTCS Abu Dhabi 2024: Full women's start list and bib numbers   WTCS Abu Dhabi 2024: Full men's start list and bib numbers   How to Watch This Weekend's Free PTO T100 Miami Livestream   303Triathlon - It Must be a Calling What to expect from 303Triathlon. We will continue be at as many local Colorado races as we can get to. You'll probably see me more than Bill at the triathlon events as Bill is more likely to be seen at cycling events. You will continue to see an article every couple of weeks and Facebook and Instagram posts weekly. I want 303Triathlon to share your stories. I want to invite those who want to contribute to contribute. Whether it's responding to a post or submitting a story. If you have a story about your training, a race, your club - go to the Contact Us page at 303Triathlon.com and let us know.   Coaching Tip of the Week: Scheduling The Finish: This past weekend I got to meet with Mark Allen to talked about the mindset of a champion. He shared his thoughts and tips on how to think and act like a champion. I got a ton of great tips about defining your goal, committing to it, designing your process, and adjusting as needed along the way.   Inspired by Mark's tips, I want to share how I as a coach "schedule the finish" for my athletes.   Defining the goal: Knowing the race distance, location and date we can know exactly the fitness required for the distance, altitude, elevation change, temperature, humidity, age, gender and weight, we can determine exactly how much fitness that athlete will need to race at their potential.   A plan: We know the demand of the day and we can design a plan that, if followed, will get you to that goal.   Adapt: If your fitness comes on fast, the plan will adjust and adapt. If the fitness slows, the plan will adjust and adapt. If you miss a workout or get an injury, you have a coach to help you adjust and adapt. I have two athletes with injuries at the moment and both are on elliptical machines instead of running.   Commit: This is completely in control by the athlete. They need to know their reasons. Their why? Why is this important? One of my athletes wants to do a 70.3 to prove to his son and his brother-in-laws that he's still tough in his 50s. He is using the race as a vehicle to raise money for a church in Africa, so he has another purpose bigger than himself. As a pastor at a local church, he has made his congregation aware of his goal and invited them to support   Process: No this is the toughest.   1. If it's the first thing you do, you have a 100% chance of getting it done. Putting off your workout to the lunch hour or after work always runs the risk of being overtaken by events. Figure out when you need to wake up to get your workout done and still be on time for family and work responsibilities. Set the alarm clock and get the workout done first.   2. Once you know when to set your alarm, back into your lights out time and give yourself a minimum of 8 hours. If you need to wake up at 4:30 am, get to bed by 8:30 pm. When that alarm goes off at 4:30 am, there are a lot of voices in your head making arguments for you to go back to sleep. If you get to bed early, you can reject the "I didn't get enough sleep" argument and get up with confidence.   3. Put your workouts on your calendar just like any other appointment. You keep your appointments, and this one is no exception. Dignify its importance and keep it visible.   4. Share your schedule and training plans with your family or friends. This helps them to understand your new schedule patterns and communicating it firms up your commitment to make it happen.    Train With Coach Rich: TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares TriDot Preseason Project - https://app.tridot.com/onboard/sign-up/richsoares?type=58&sub=41 RunDot Project - https://app.rundot.com/onboard/sign-up/richsoares?type=65&sub=73

Shoot us a text message! In the latest episode of the Tri Hard Podcast, hosts Parker, Mike, and Seid reflect on their weekend training endeavors, delving into the grueling Ironman bike and run workouts that tested their endurance and resilience. Join the trio as they share insights, challenges, and triumphs from their intense training sessions.Transitioning to nutrition essentials, the hosts discuss their experiences with new gel products, offering valuable reviews and recommendations to fuel listeners' workouts effectively and sustain peak performance during races.As anticipation mounts for the upcoming T100 race, Clash Miami, Parker, Mike, and Seid engage in a lively discussion about the event, sharing their podium predictions and insights into potential standout performances. Get ready for an exciting blend of training updates, product reviews, and expert analysis as the hosts gear up for the Clash Miami competition.Don't miss this action-packed episode filled with training anecdotes, nutritional tips, and strategic race predictions that will keep you informed and entertained as the Clash Miami event draws near.Website: www.parkerkerthtriathlonnvdm.com My Email: parker@nvdmcoaching.com Seid Instagram: https://www.instagram.com/xlseidlx/ Mike Instagram https://www.instagram.com/michaeldmayjr/ Parker Instagram: https://www.instagram.com/ Youtube Channels: https://www.youtube.com/channel/UC8AySUd_LUSiT3nX8XlDFlQ https://www.youtube.com/channel/UCtFVpHhoCOvUkoTvNIa4xrg Nerdy Nuts:https://nerdynuts.com?sca_ref=2280300.5hSTcFZlsbCode FASTFOODIES10Raw:https://raw.rfrl.co/vrox8Revive:https://revivesups.com/?r=nllk8&utm_campaign=bc&utm_source=nllk8Code NVDMThe Feed:http://thefeed.cc/parkerkerthForm Goggles:www.formswim.com/discount/ParkerNVDM?utm_source=partnership&utm_medium=affiliate&utm_campaign=partner_ParkerNVDMCode: ParkerNVDMFuller Oats:https://eatfullerfood.com/?ref=pqxvptb8Code:PARKERKERTHMobo Board:https://www.moboboard.com/shop/mobo-boardCode:NVDM10Support the Show.

Episode #429 Bike Racing in March Sunday, May 24, 2020 6:59 AM Welcome Welcome to Episode #429 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion.   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Cycling News/Updates - Moab Rocks by Jessica, Peter Sagan heart procedure; March Bike Racing in CO Triathlon News/Updates - Chilly Cheeks No Fences; Boulder Rez' Swim Course, Olympic/Paralympic contenders at Clash Miami   303 News and Updates: Moab, Check out This Spring Classic Event, Perfect Getaway   Peter Sagan undergoes heart procedure after experiencing ‘tachycardic episode'   https://www.bicyclecolorado.org/events-2/event-calendar/# Chilly Cheeks Duathlon - Fun Without Fences!   Boulder Rez' Swim Course   U.S. Olympic & Paralympic Medalists to Race 2024 Americas Triathlon Championships at CLASH Miami     TriDot Named Finalist for “App of the Year” by prestigious Sports Technology Awards   TriDot was selected by three independent panels of judges for App of the Year, Fitness & Participation, and Data & Analytics – Sports. In an extraordinarily competitive year with “STA's most nominations ever” from 5 continents, 30 countries and 50 sports, only three companies earned so many shortlistings. Notable shortlisted brands include Apple Fitness+, NBA, PGA Tour, San Francisco 49ers, ticketmaster, Ryder Cup, and The Championships at Wimbledon.  

Tom Bishop had a stellar season on the ITU circuit in 2017 and represented Team England at the 2018 Commonwealth Games. But after chasing the Olympic dream for years, he made the switch to middle/long distance racing at the end of 2022. In 2023 the Leeds-based athlete finished second at Clash Miami, before wins at Challenge Puerto Varas and Challenge Wales. He feels he's finally found his happy place as a triathlete.You'll hear:04:00 Why 2023 is Tom's make or break year 'I want to be a professional triathlete, being on funding doesn't feel like you're a professional triathlete, it feels like you're part of a process, you're basically at their expense and I wanted to progress and give myself confidence that I'm progressing and making a career out of the sport.'08:00 Why Tom feels more confident after leaving his short course career behind and why he now feels like a professional athlete. 10:00 Is it scary leaving the security of an elite level programme?12:00 How does Tom's training differ now he is focussing on middle distance, compared to short distance? 'I reduced a lot of running because I was picking up a lot of niggles, and I put it all into the bike.' 'I don't do any gym, but I do some exercises as part of my morning routine and some short hill sprints.'17:00 The ability to pick the races Tom wants to do and how he's enjoying the more 20:00 The ability of some athletes to do every distance, from short course to middle and in some cases even long distance. 24:00 Does Tom think all of the powers that be in triathlon will work together to develop one racing calendar? 26:00 Does Tom wish he had made the switch to middle distance earlier? I wish I had gone earlier, but I also don't regret trying to qualify for the Olympic Games.27:00 What is it about the pull of the Olympic Games? How much does it dig away at you? 'I think it's something that's forced on you more than is needed. Younger kids shouldn't be made to think Olympics is the only goal and the only pathway.'31:00 All I want to be able to is race without having anything else to worry about and that's when I get the best out of myself. It's nice to be confident in a race again.'33:00 Tom's goals now that he is racing Middle distance and why he's torn about doing a long distance race in the very near future. 38:00 We hear about Tom's brother David who used to be a triathlete, now works full time for Huub and is an amazing runner. 42:00 You'll also hear from Marc Barrow and Ian Lloyd from Swansea Vale Tri about how they've gone from being a bunch of friends swim, bike and running to the biggest triathlon club in Wales and one of the biggest in the UK. Find out more about this week's guest:Tom Bishop InstagramSwansea Vale TriLike what you heard?Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons belowGET YOUR HANDS ON AN EXCLUSIVE EPISODE!Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show.Listener DiscountsFor 15% Discount on FORM Swim goggles:

  Looking for mental health relief from the pandemic and medical school, Kaylee Slade turned to triathlon, thanks to the 2020 Summer Olympics. You may have guessed it, but Kaylee is new to the sport, and after a rocky first race, the competitor inside awakened, and Kaylee experienced a breakout first year, qualifying for her professional card.    Recently, Kaylee raced her first professional race at Clash Miami, where she ran down everyone with the fastest run split of the day.     Kaylee is the quintessential covid triathlete. She entered the sport, struggling to find a bike with a limited supply chain. She learned how to train via virtual coaching while teaching herself to swim and shaving over 40 seconds off her 100 time. And, at the end of her beginning: she became a professional triathlete! You are thinking what I am thinking:  Kaylee is superhuman, with triathlon as her superpower.   Let's Listen! Don't forget to leave a review, share it with your friends, and follow Tri Beginner's luck on Twitter, Instagram, and Facebook.  And send any questions or feedback you have to  tblpodbiz@tribeginnersluck.com.

The PTO European Open is the feature this week. 28 of the fastest pro men and 28 of the fastest pro women will be fighting it out over the 100km distance in Ibiza, Spain on May 6th. The race comprises of a 2km swim, 80km bike and 18km run.   Jan Frodeno and Daniela Ryf are two of the greatest triathletes to ever grace this planet, but they have some serious competitors waiting for them in the likes of Kristian Blummenfelt, Ashleigh Gentle, Magnus Ditlev, Lucy Charles-Barclay and many other top talents.   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   UCAN Fact: Emma Bates's marathon of 2:22:10 Emma Bates (born July 8, 1992) is an American middle- and long-distance runner. She is a 12-time All-American, the 2014 NCAA 10,000 champion competing for Boise State University, and the 2018 U.S. Women's Marathon Champion.   In 2021, Bates moved to Boulder, Colorado to join Team Boss and is coached by Joe Bosshard.   Emma fuels her marathons with 1 UCAN Edge energy gel every 5k. During Boston, she consumed an Edge gel at every 5k water stop except for at 40k. She consumed a total of 7 gels to fuel her personal best marathon of 2:22:10. In training, Emma takes an Edge gel every 45-60 minutes, but she uses them more frequently when she's racing. No matter how often she uses them, what Emma loves most about UCAN is that it never bothers her stomach.     In Today's Show Endurance News - PTO European Open, Taylor Knibb on stress fracture rehab What's new in the 303 - Lookout Mountain Hill Climb is in danger of cancellation; Boulder Valley Velodrome Video of the Week - Countdown to the PTO Euro Open   Endurance News:   PTO European Open 2023: The keys to victory for a mouthwatering Ibiza weekend By John Levison 4 May 2023 We are just days away now from the first PTO Tour event of the 2023 season, the 2023 European Open, which will be held on Saturday in Ibiza, Spain. Full details on the timing, how to watch and more in our pre-event explainer.   What I want to do here is take a look ahead, and outline some of the potential factors which could change the direction of the race on Saturday, for both the Pro Men and Pro Women.   Coming so early in the typical racing year, it is very unusual to have such a depth of field in early May. Many of the favourites – Ryf, Charles-Barclay, Blummenfelt, Ditlev, Brownlee, Frodeno as examples – have not yet raced at all. Some – Haug, West, Sodaro, Jewett – arrive with confidence, while others have perhaps not hit the heights they wanted in their limited races this year.   That all suggests strongly that this one is unlikely to go simply to form and rankings. Despite the best experience and preparations, expect at least some of the top names to talk post-race that their race sharpness was missing.   How big will Lucy's swim lead be? As is now familiar, Great Britain's Lucy Charles-Barclay will almost certainly be the first athlete to complete the 2km swim at Figueretas Beach. In the absence of Taylor Knibb – who managed to stay with the Brit in Dallas last year – she's probably going to be solo through most of the two laps on Saturday.   Lotte Wilms (70.3 World Champs) and Sara Perez Sala (Challenge Miami) have shown the potential to perhaps come closest in the water, but the gap to some of the big-name favourites (Ashleigh Gentle, Daniela Ryf, Paula Finlay and co) will be the one of the first points of interest.   Of note, is that LCB has spent four weeks training consistently at altitude in Font-Romeu, France to prepare for this race. Her altitude block immediately prior to the 2021 IRONMAN 70.3 World Championship helped deliver one of the greatest middle-distance performances ever. If Saturday starts with a gap of significantly more than a minute over those with genuine winning potential, then it'll be advantage Lucy less than 30 minutes into the racing.   Lucy Charles-Barclay / IRONMAN 70.3 World Championship 2021 Photo by Patrick McDermott/Getty Images for IRONMAN Where's Kristian and Magnus? For the men's swim, the chances of a lone athlete breaking clear are remote zero. You would expect the likes of Aaron Royle, Alistair Brownlee, Jan Frodeno, Daniel Baekkegard, Ben Kanute and Kyle Smith to be among those within 10/15 seconds entering T1. Will the in-form Jason West make that cut here?   Key questions will be: How close will IRONMAN 70.3 World Champion, Krsitian Blummenfelt be? And what deficit will Denmark's Magnus Ditlev have to make up? The Dane won't be at the front, but is a better swimmer than I think many give him credit for. If he enters T1 within say a minute or so of the leaders, he's right where he needs to be. Significantly less, and he'll be smiling as he starts dropping the watt bombs on the bike!   Group dynamics Once we are onto the bikes – and with memories of 2022 still vivid – how groups on the bike are monitored and policed will, I think, be key to how the race plays out. Nobody wants to see drafting penalties issued – but equally, we want to see racing within the rules too.   That's as much to do with the athletes, as it is the Technical Officials.   Looking at the bike course, it's basically a straight line, out-and-back course, which starts with a steady incline of just over 5km. The latter, perhaps, may help thin the field out early, while the nature of the route should help make maintaining a legal distance easy (and easier to spot).   We'll see how this plays out – and hopefully we won't even need to reference it post-race.   Breakaway? Who'll make – or be able to make – a move on the bike? I don't think that's going to come via bike handling skills – this is not Nice, France for example – but if we take the men first, who'll be able to get away? The lack of Sam Laidlow means one less ‘go from the gun' athlete with proven bike ability, but it feels unlikely that Brownlee, Kanute, Frodeno and co. will be playing it safe, with the likes of Blummenfelt and Ditlev probably not far behind.   Kristian is confident he can win on the run if needed. That remains to be proven, but nobody is going to be waiting around to make it any easier for him. I think that points to any lead group from the swim being whittled down via sustained pressure, but if I had to make a prediction, I think we'll see a small and very select group entering T2 separated by 10-15 seconds.   In typical fashion, I expect Lucy Charles-Barclay to lead for at least a significant proportion of this race, solo. If she's on St George 2021 form, that could be all the way to the finish line. As one of the few top female athletes not to have raced this year, she's been relatively quiet in media headline terms – but her competition will surely not have forgotten her abilities.   With some of the greatest runners we've ever seen in action here – Anne Haug, Chelsea Sodaro, Tamara Jewett and Emma Pallant-Browne – that all points to Daniela Ryf and Paula Findlay in particular leading the charge to join LCB up front. Without Taylor Knibb as a potential partner at the front, if LCB finds Ryf and Findlay riding well and bridging up without those ‘runners', I think she'll be more than content with that company.   Who's got the run legs? We've talked at length in the lead-up to this race about the strength-in-depth of the fields. We know we have some of the best runners in the history of the sport racing, but who can produce it against this level of competition, especially when the swim and bike will surely be raced in aggressive fashion in both the men's and women's fields? I don't foresee anyone starting their 18km feeling fresh – remember what happened to Blummenfelt, Laidlow and Brownlee at the Canadian Open?!   Most peoples' wildcard for the men's race is Jason West, for example. A well-earned position, courtesy of his form this year at CLASH Miami and 70.3 Oceanside, each producing headline-grabbing run splits. Will he be in a position at T2 to put that to potentially race-winning use? Frodeno and Brownlee are two of the most decorated athletes of all time, but what have they got left in their running legs?   Similar situation for the women. Tamara Jewett's run prowess is not new, but Oceanside was the first time that had resulted in a win against some of the biggest names in the sport. This is another step up. Anne Haug has used her run speed to podium in almost every non-drafting race she starts – is Tamara there, just yet?   https://www.tri247.com/triathlon-news/elite/pto-tour-european-open-start-list-bib-numbers-pro-men https://www.tri247.com/triathlon-news/elite/pto-tour-european-open-start-list-bib-numbers-pro-women   Taylor Knibb on stress fracture rehab By Jonathan Turner News Director 20 Apr 2023 American star Taylor Knibb is back firing on all cylinders after an extended injury layoff.   She launched her YouTube channel this week (video embedded below) with a detailed rundown of the healing process – and frighteningly for her rivals she appears to have produced that astonishing performance to win the IRONMAN 70.3 World Championship last October in spite of her foot issues.   Talking through the timeline and the details of the injury which has kept her on the sidelines since November's WTCS finale in Abu Dhabi, she explained how the problem first emerged: “I was prepping for WTCS Leeds [which took place in early June] and I felt something in my foot and was diagnosed with a stress reaction.   “I was told two to six weeks and you'll be back, it's really minor. One surgeon even said I wouldn't have even stopped you from running with that minor an edema.   “But it wasn't healing and finally at 11 weeks I saw a doctor and he said you can start running now because if it's not healed, it's not going to heal.   “So I started racing in the fall – I raced Dallas, Cagliari and then the 70.3 Worlds, Bermuda and Abu Dhabi.   And that quintet of races saw some superb performances – she picked up a second, third and fourth in the WTCS events, led for much of the PTO US Open in Dallas before being overhauled by Ashleigh Gentle and then produced that masterclass in St George where she left the world's best trailing in her wake.   But taking up the story after that busy spell of racing, Knibb revealed: “Then I took a little break and it turns out that my foot was not healed. So I got an MRI and it was now a stress fracture, with a CT scan showing a fracture line.   “So then my options were I could rest it fully and hope it would heal and that I think would be eight weeks of nothing in a boot – no weight bearing, no training whatsoever.   “Or I could get surgery and I opted for that and got a screw put in my fifth metatarsal on January 3rd.” From that point onwards it's all been about the recovery process, something that the 25-year-old freely admits has been “very challenging”.   She explained: “Because the incision point is directly to the bone I had to be very careful and wait until it had healed before starting swimming again or doing anything.   “I did get to do strength training with Erin [Carson] which helped my sanity a lot – I wanted to go in the day after surgery, I think she said no to that but it was maybe two days after I was back working with her.   “It was four weeks before I was cleared to do some easy swimming and biking and built it up gradually.   “But I'm back fully swimming and biking and adding the running in now.”   She goes into detail on the video about how even getting back outside has been a big boost and what she might do differently in the future, saying: “It was tough but I think that I have learned a lot from it and I think if I were to do it again I would focus on what you need to do [rather than what you can't].   “It was very challenging and I'm very grateful for the people around me because I know I was not fun to be around some days. But it's a period of time that's hopefully closed now.”   The defence of her 70.3 Worlds title in Finland in late August is the big priority for 2023 and we look forward to seeing her back on the start line soon – and hopefully producing more YouTube videos too!     What's New in the 303: Bicycle Colorado Event Support April 28 at 12:30 PM  · The Lookout Mountain Hill Climb is in danger of cancellation due to low pre-registration numbers. At this point, they cannot cover the costs of the event. Please register here to support this iconic event: https://www.bikereg.com/racer-x-cycling-lookout-mountain....   Thank you all for constructive comments. For new racers, most events have a 'Race Flyer' which holds all relevant information for an event. Race Flyers can be found on the BC website within the event listing: https://www.bicyclecolorado.org/.../lookout-mountain.../.   'Race groups' or 'categories' are a structure to classify athletes. This category structure is in place to an effort to make events safer and more balanced. Beginners start at Category 5 and progress toward Category 1 through participation and earning results in races.   A BRIEF HISTORY OF THE VELODROME The Boulder Valley Velodrome is a 250-meter wooden cycling track in Erie, Colorado which for 5 years served as a training ground for Olympians, and a place of discovery and excitement for those new to track cycling.   Founded by Frank Banta and Doug Emerson and designed by renowned track architect Peter Junek, Boulder Valley Velodrome is an Olympic-caliber track that boasts the angles and altitude for some of North America's best riding. The property was acquired in 2008, construction began in 2011, and the track opened in 2013.   In 2013, a week away from opening, 70m of the track was destroyed by a tornado. Then, after a month's worth of repairs, lightning struck in the same spot. That was the month of the disastrous Boulder flood.   Over its 5 years of operation, the velodrome hosted numerous national and international cycling events and was a popular destination for anyone from Olympians to amateur cyclists and families – really anyone with the need for speed.   The facility was put up for sale in 2019 and has since fallen into disrepair. In 2020, a group of dedicated cycling enthusiasts launched a campaign to resurrect the velodrome and restore it to its former glory. Their efforts have included fundraising through GoFundMe, seeking sponsorships, and recruiting volunteers to help with the restoration work.   The goal of the campaign is to create a world-class cycling destination that will attract riders from all over the world and help to promote the sport of cycling. With the support of the community, the Boulder Valley Velodrome is poised to once again become a vibrant center of cycling culture and competition.   The Boulder Valley Velodrome's story is, and will always be, a story of passion, perseverance, and community.   Out of the 26 velodromes in the country, the Boulder Valley Velodrome is one of just two tracks that meet Olympic standards.   For press inquiries, please contact info@bouldervalleyvelodrome.org.   Boulder 70.3 - Don't Delay! Only 200 spots left! IRONMAN announced they only have 200 spots remaining for general registration for IRONMAN 70.3 Boulder in beautiful Colorado. Boulder caters to the outdoor enthusiast and not only provides epic trails and outdoor activities but also world-class dining, shopping, events and craft beer and spirits. Boulder gives you a taste of everything Colorado.   IRONMAN 70.3 Boulder | June 10, 2023     Video of the Week: Jan Frodeno, Daniela Ryf: Not Done Yet | Countdown to PTO European Open

Welcome to Episode #381 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Oceanside 70.3 is well-known as the place to watch the top pros show off their early-season fitness, and this year is no exception. Even with last-minute drops from the likes of Jan Frodeno, Lionel Sanders and Jackie Hering, there's still an impressive start list for both the women's and men's pro races.   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 Endurance News - Oceanside 70.3 Pro start list,  Jonny Brownlee and Gustav Iden Arena Games London; Mental Mastery with Mark Allen Brain-Boosting Workout for a Stronger Bike Leg What's new in the 303 - South Table Mountain, Unending Trails, Unending mystery; Anatomy of a Running Gait Analysis Video of the Week - Why did the chicken cross the road? Amazing crash avoidance and bike handling   Endurance News:   Oceanside start list is out: full of big names, but no Jan Frodeno March 20, 2022 Oceanside is well-known as the place to watch the top pros show off their early-season fitness, and this year is no exception. Even with last-minute drops from the likes of Jan Frodeno, Lionel Sanders and Jackie Hering, there's still an impressive start list for both the women's and men's pro races, featuring some of the top names in long-course racing (plus a few surprises from the short-course side of the sport). We've broken down the top contenders, plus a few wild cards who could be major players on Saturday.   Want to watch it all play out? Ironman 70.3 Oceanside will be streamed live for free on Outside Watch, beginning at 6 a.m. PT/9 a.m. ET Saturday, April 1. The broadcast will be available on-demand after the finish to all Outside+ members. Become an Outside+ member today and get access to the full streaming library of 70.3 racing any time, on any device.   Both the men's and women's races in Oceanside promise to be incredibly competitive. In addition to Sanders, the men's list includes defending men's champion Ben Kanute, his countryman Sam Long, who is fresh off a couple of victories at Clash Miami and Challenge Puerto Varas (which could mean he'll take a pass on Oceanside), two-time Olympic gold medalist Alistair Brownlee (GBR), Australian Sam Appleton, along with Americans Rudolph Von Berg and Matt Hanson (USA). (To name just a few – there are a number of Ironman and 70.3 champions in the field.)   full pro list here   The women's field is every bit as stacked. Defending champion Paula Findlay (CAN) is back, but she'll face a really tough field that includes five-time 70.3 world champion (and four-time Kona champ) Daniela Ryf, 2016 70.3 world champ Holly Lawrence (GBR), Australia's Ashleigh Gentle, who is fresh off a big win at Clash Miami and American Taylor Knibb, who excelled at both World Triathlon and long-distance races last year – her incredible season included a silver medal in the mixed relay, the fastest time of the day at the Collins Cup and a bronze medal at the 70.3 worlds. Chelsea Sodaro is the defending IM World Champ who has been struggling with depression is also planning to race.   As we get closer to the race, which takes place on April 2, we should have a clearer idea of who will actually end up at the race – even if a few athletes pull out, though, it should be an incredibly competitive day.   https://www.tri247.com/triathlon-news/elite/ironman-70-3-oceanside-start-list-bib-numbers-pro-men   Jonny Brownlee and Gustav Iden confirmed for Arena Games London By Jonathan Turner 22 Mar 2023 Four star names have been added to the line-up for the Arena Games finale in London on April 8.   Three-time Olympic medallist Jonny Brownlee, IRONMAN World Champion Gustav Iden, the 2022 Arena Games Triathlon champion Beth Potter and last year's London winner Cassandre Beaugrand have all been confirmed as intended starters.   They can't compete for the overall World Championship title as they haven't raced in either of the first two events in Montreal and Switzerland, but they are sure to add intrigue to the finals which will feature 18 of the top 20 ranked women and men in the series.   Brownlee will be back in Arena Games action Norwegian star Iden won the IMWC title at his first attempt in record-breaking style in Kona last year to add to his two Ironman 70.3 World Championships and is also aiming for the Paris Olympics as he switches his focus back to short-course racing.   On the women's side last year's overall winner Potter could head into London in better form following the Scot's maiden WTCS victory in Abu Dhabi.   And she'll be joined France's Beaugrand, who had a perfect record in England last season – winning both Arena Games and Super League in London as well as the WTCS event in Leeds.   The favourites to become the official triathlon esports World Champions are the respective winners from Montreal and Sursee – Chase McQueen and Henri Schoeman in the men's field and Gina Sereno and Zsanett Bragmayer in the women's.   There is also plenty of British interest aside from Brownlee and Potter for home fans with Olivia Mathias – second in Sursee – Kate Waugh, Dan Dixon and Jack Stanton-Stock all racing.   Mental Mastery with Mark Allen Week 5: A Brain-Boosting Workout for a Stronger Bike Leg This week's Mental Mastery workout from six-time Ironman World Champion Mark Allen will improve your mind's ability to tell your legs how to get those bigger watts and how to sustain them. MARCH 27, 2023 MARK ALLEN    Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.   Of all three sports, cycling is the one that usually evokes an image of strength equating to faster performances. Think of your glutes and quads: If those are toned and able to push, you are going to be a faster cyclist. But if you've also got a strong brain, you can take those strong legs to the next level.   This week's Mental Mastery workout is all about improving muscle recruitment. Some athletes try to accomplish this by doing extended periods in a big gear and low cadence rates. But that mostly just teaches you how to ride in a big gear at a low cadence rate without increasing your ability to push and sustain higher watts. Instead, I've shared a workout to improve both of those things for you. The secret? Staying focused. The Mental Mastery components of this workout will improve your mind's ability to tell your legs how to get those bigger watts and how to sustain them!   I often did this type of workout (but in a much less structured way) during group rides. There would be constant points where I had to suddenly accelerate or get dropped, and often the accelerations were accompanied with a jump up in gearing to be able to go fast enough. These accelerations were so much faster than I would ever go in a triathlon, which reset the gauge of how fast I was able to ride making race pace much more tolerable mentally as well as doable physically.   For one year early in my career, I committed to doing single-leg drills twice a week for almost every single week. That was also the season where I made the largest gains ever in my cycling. At the Ironman that year (1984) I came off the bike with a 12-minute lead on all other contenders. Unfortunately, I didn't have the marathon yet to back up the cycling, but the message was clear: This drill works.   Week 5: Key Strength Bike Workout and Mental Mastery Drills The workout this week has two parts, just like last week's session in swimming. The first is going to be done on a stationary trainer, and the second can be done on a trainer or on the road. Along with each of these two short workouts will be your Mental Mastery drills that will help you not only gain mastery over the physical workout, but will strengthen your ability to integrate mind and body into one cohesive unit.     What's New in the 303: South Table Mountain, Unending Trails, Unending mystery By Bill Plock   Golden, March 2023–The small one-engine plane droned loudly overhead under filtered sun. It would rise and almost stall. Then it quietly glided, nose slightly down, for a few seconds before the engine sputtered alive as it leveled off. I supposed that is some sort of emergency training.   I stood in the middle of South Table Mountain. Curious if the pilot chose this area to practice with its wide open flat top formed about 65 million years ago during a lava flow. It might look flat but there are plenty of undulations of rock that would make for a bumpy landing.   The plane kept climbing and stalling, the sputtering engine drone was annoying in this otherwise peaceful and majestic place. The plane's peculiar behavior mirrored the history of this mountain. I reflected on the 50 years or so I have been exploring it as it continues to unveil questions about what has transpired here for decades, centuries, millennia really. It's the ultimate historical striptease.   Every time I'm there I see or experience something that makes the journey memorable. It's got a vibe, a little like the forbidden zone in Planet of the Apes, a little like an old Western movie sprinkled with a smidgeon of mystery from a true crime show. But with overarching nature and beauty.   Long before the area was invaded by gold seekers, native Ute's conducted ceremonies and burials on top. Grapeshot thought to be from early Spanish explorers was found in 1895 and In 1869 a trail was cut to the top of Castle Rock.   Mysterious structures and piles of rubble, quarries, a shooting range, and utility poles poke out of the lunar landscape crisscrossed with 16 miles of trails. Bikers roll on gravel and mountain bikes. The smooth trails are also perfect for exploring on foot. Skyscrapers in Denver dot the Eastern horizon while the front range of the Rocky Mountains cascades to the West with the town of Golden nestled in the valley between South Table Mountain and Lookout Mountain.   The prominent Castle Rock on the western edge welcomes explorers to perch on top and view Golden and beyond. Castle Rock once housed a cafe built in 1906 and in 1913 visitors could ride a funicular to the top where a casino had been built. The scar from the rails is easy to see making a straight line on the north side of the rock formation.   By the 1920s the casino had turned into the Lava Lane, a whites-only dance hall offering jazz music and a place to congregate during Prohibition. Business faded and the building was taken over by Ku Klux Klan members as a meeting place. In 1923, almost a thousand white-robed members of the Ku Klux Klan met at the summit of South Table Mountain. According to the Colorado Transcript, “A large fiery cross had been erected on the highest point of Castle Rock and it burned throughout the ceremonies, visible for several miles.” In 1927 the building burned to the ground.   In 1905 Camp George West was built on the south side of South Table Mountain and military maneuvers took place on top. In 1969 the Colorado State Patrol moved to Camp George West eventually building a testing track on top which is also used for bike racing in the summer. In the 1990s Nike attempted to purchase the land and wanted to build a 5,000-person office building, but they pulled out. Rumor has it they were just threatening to receive better tax advantages to stay in Oregon.   As a kid growing up on the eastern face of the mountain, most of it was off-limits to visitors. But thanks to Jeffco Open Space acquiring land over the years, most of it is now accessible. There are seasonal closures in areas to protect raptor populations. Trailheads are found on the East, South and West sides of the mountain in neighborhoods and just east of the National Renewable Energy Lab. The north side is home to Rolling Hills Country Club with very limited access.   The approaches from the west and south sides rise gently from the parking areas and are more doable for gravel bikes than the steeper trail from Golden accessing Castle Rock. Once on top, trails make loops and circumnavigate most of the top edges with trails cutting through the middle. They are a combo of crushed rock and hardened dirt. With so many loops and fun, quick-hit hills to navigate you can piece together all kinds of routes that never get stale.   You will see some mysterious things and in the summer be aware of the large population of rattlesnakes.   The plane finally left and flew east towards Denver. The songs of birds filled the air and a couple of deer emerged from the brush as my feet crunched the small pebbly path curiously looking at graffiti on the gun range I had never seen.   Anatomy of a Run Gait Analysis Capturing Video - front, side and back. Full length of body. Tools - software to import the video and slow down to .10 speed and draw angles Propulsion: Force to move runner forward. Maximize energy spent in this plane. Vertical Displacement: Force to move the runner upward. Minimize energy spent in this plane. Support: Force downward to cushion landing. Includes Angle of Displacement (Braking) Minimize. Acceleration: Force to overcome braking and maintain average pace. Minimize Balance: Force when in contact with ground to maintain balance. Minimize. Limb Movement: Energy moving arms. Minimize Running Energy/Vectors Cadence Target 170-180 Steps/Minute Body Lean 3-6° Steady/10° Max Elbow Angle 80-90° @ Elbows Angle of Displacement -0° Balance (GCT) 200*-300ms Vertical Displacement/Support 6-10cm Hip Alignment Left Stance Leg Hip Alignment Right Stance Leg Shoulder Alignment Left Stance Leg Shoulder Alignment Right Stance Leg Pronation  (15° or more could be a deviation/inefficiency) Supination (5° or more could be a deviation/inefficiency) Heel Height Symmetry Target Metrics Supination Hip drop Leg Kicks out Corrective Mobility and Strength     Video of the Week: WILDEST thing I've EVER seen on a bike   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!

Clash Miami recap with 30+ minutes of spicy hot takes. EnjoyJoin waterfall racing team https://www.waterfallracing.com/Open waterfall bank accounthttps://www.waterfallbank.com/Buy a ShaverCode: Protrinews20https://www.manscaped.com/products/

Welcome to Episode #379 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   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 Endurance News - Who Owns Triathlon, The 2023 Barkley Marathons; Clash Miami, Super League Arena Games Sursee, and a Lack of Live Coverage What's new in the 303 - Karen Hornbostel Q&A Video of the Week - Clash Miami Highlights (Daily Tri)   Endurance News: Who Owns Triathlon? When we think triathlon, we might think Ironman, Hawaii, the Olympics, or the local event organizer down the road who puts on a fun competition every third Sunday in August. All of those are, in fact, triathlon. But triathlon is also a business, with money changing hands on a daily basis and an ever-evolving answer to the question: Who owns triathlon?   It's easy to think that some brands are mega-monsters eating up everything in sight, while others are scrappy upstarts simply bootstrapping themselves into existence. In many instances a perceived battle of David versus Goliath is actually Goliath versus Goliath II. The reality is that answering, who owns triathlon is tricky. To help, we've put together the most recent ownership information that's available at the time of this writing just below. Not a business whiz? We've also created a glossary of terms far below to help you translate.   The 2023 Barkley Marathons has kicked off and here are the best resources to follow the event March 14, 2023 The 2023 Barkley Marathons kicked off today and we can't wait to find out if there is a winner this year. Below we have included some great resources to keep you up to date and a few facts about the event you might find interesting.   Great links to follow for this years race:   Follow the live action and humorous commentary on Twitter at https://twitter.com/keithdunn   Information about each of this year's participants – https://runningmagazine.ca/trail-running/whos-who-at-the-barkley-marathons-2023/   Good site for updates and information – https://run247.com/running-news/trail/barkley-marathons-2023-live-tracking-latest-results   The movie – http://barkleymovie.com/   Weird and Interesting Facts About the Barkley Marathons: Barkley Marathons is an ultramarathon trail race held each year in Frozen Head State Park in Morgan County, Tennessee. With 54,200 feet of accumulated vertical climb (and descent), it is considered to be one of the most challenging ultramarathons ever. The race is limited to 40 participants, and entry is by invitation only. No website and good luck finding out how to register. Potential entrants must complete an essay on “Why I Should be Allowed to Run in the Barkley,” and pay a $1.60 application fee. If accepted, an entrant receives a “letter of condolence.” The course consists of five 20–mile loops, with a total distance of approximately 100 miles (or longer) that must be completed in 60 hours with every other loop run in the opposite direction. There is also a cut off time for every lap. This year's event knocked out 7 runners on the first lap. Runners who complete three circuits of the loop (60-miles) in under 40 hours are said to have completed a “Fun Run.” The 100-mile race has only been completed within the official cut-off 18 times by 15 runners since the first event in 1995. There have been no finishers since 2016. John Kelly won and is racing this year for the sixth time. No women have finished (yet!), but in 2022 Jasmin Paris completed the 3 loop Fun Run in the designated time, becoming the second woman to achieve the feat. The event date is not made public and starts any time from midnight to noon on race day. One hour till race start is signaled by blowing a conch. The race officially begins when the race director lights a cigarette. Runners must use their orienteering skills to navigate the unmarked course with a map and basic watch (no GPS). Competitors must find between 9 and 14 books along the course and remove the page corresponding to the runner's race number from each book as proof of completion. When a runner drops out of the race, a bugler plays “Taps” upon their return to the start/end point.   Last Weekend Now: Clash Miami, Super League Arena Games Sursee, and a Lack of Live Coverage MARCH 13, 2023 BRAD CULP    We had high-profile races on two continents last weekend, and just like the weekend before, those of us who have the resilience to actually watch triathlon could only watch one of them. Here's what you couldn't watch at Clash Miami, and what you probably didn't watch (but should have) at round two of the Super League Arena Games in Switzerland.   Jason West's recent run splits have been off the charts. He ran 51:13 for 10.5 miles on the unique run course around Homestead-Miami Speedway, which was three minutes faster than any other man in the top 10. That includes guys like Daniel Baekkegard, Sam Long and David McNamee, who are three of the better runners in the sport. That means he ran 4:53 per mile 10 and a half times, and it puts West in a very elite category of triathlon runners, most of which will be racing for a medal in Paris next summer.   Competing in only her second full professional season, 23-year-old Brit Lucy Byram is another British Lucy we'll be hearing a lot from over the next few seasons. She's a bit reminiscent of Taylor Knibb, with no weak discipline at a very young age. Byram is particularly powerful on the bike, and that's where she and Denmark's Sif Bendix Madsen put the race out of contention for the rest of the field.   PRO Women 1. Lucy Byram (GBR) – 2:59:16 2. Sif Bendix Madsen (DEN) – 3:00:33 3. Pamella Oliveira (BRZ) – 3:01:38 4. Sara Perez Sala (ESP) – 3:03:52 5. Haley Chura (USA) – 3:04:07 6. Olivia Mitchell (IRL) – 3:07:24 7. Grace Alexander (USA) – 3:09:56 8. Holly Smith (USA) – 3:15:20   PRO Men 1. Jason West (USA) – 2:35:32 2. Tom Bishop (GBR) – 2:36:08 3. Daniel Bækkegård (DEN) – 2:37:04 4. Sam Long (USA) – 2:37:19 5. David McNamee (GBR) – 2:37:45 6. Youri Keulen (NED) – 2:39:03 7. Sam Appleton (AUS) – 2:40:07 8. Kieran Lindars (GBR) – 2:41:51   Are The Super League Arena Games The Most Exciting Show In Tri? Super League Arena Games Broadcast The Arena Games was a pandemic-inspired creation that appears to have legs beyond lockdown. The live broadcast—available for free on Super League's site or YouTube—was quite good and offers a new way to showcase the swim-bike-run. It's also a very easy venue to produce a live broadcast, relative to an Ironman that often takes place across multiple towns.   Clash Miami has a somewhat ideal venue for a live broadcast in a confined speedway built for broadcasting a live event, but it also has the problem of having to pay to use one of America's biggest and best speedways for an entire weekend. That's not cheap. And for a race that's trying to turn a profit, it's tough to invest in a live product if it's going to mean a net loss. A highlight show is better than nothing, but there's a big difference between live sports and not-live sports.   This comes after Ironman did not broadcast its African Championship in South Africa last weekend—a race in which Alistair Brownlee was going to be racing up until the last minute. Alistair Brownlee moves the live coverage needle. And there was a world-class field outside of the double Olympic champion.   Of the three race producers doing the best job of producing live TV, two have billionaire backing and one is the governing body of the sport. But Super League, PTO and World Triathlon have all invested heavily in the live side of the sport and they've created something that can—maybe—sell. PTO and Super League have secured impressive broadcast partnerships—mostly in Europe—and World Triathlon brings in a lot of sponsorship dollars and has great local broadcast partners at its biggest races.   Though a solid slate of 70.3 races are available through a partnership with Outside Watch this season, I'm not sure that Ironman can ever secure the kind of broadcast partnerships that make live coverage of their full-distance races a very profitable endeavor. An eight-hour show of people exercising—mostly alone—is a hard sell to major broadcast partners. Still, Ironman's live broadcast schedule is somewhat robust for this season. South Africa was just a strange one to be left out, given that they're trying to elevate the status of their regional championships. Live coverage is the utmost way to elevate professional athletes, so it was disappointing to see Ironman and Clash unable to make that happen in successive weeks.   What's New in the 303: A Q&A with the COBRAS and Karen Hornbostel Time Trial Series By Bill Plock   March 14th, 2023–You know it's Spring in the Colorado Cycling scene when the Karen Hornbostel Time Trail Series kicks off. This year marks the 32nd season for this storied series that kicks off March 29th. We talked with Larry Potter of the COBRAS to learn some history and find out what's new for 2023!   First off if you don't know what the genesis of the COBRAS name is; Colorado Bicycle Racing Association for Seniors (COBRAS!)   Learn more about the organization and the people who bring you this iconic Colorado event–on newly paved roads this year!   1. Why was Cobras started? Was there a void in bike racing that was leaving seniors out?   The Colorado Bicycle Racing Association for Seniors (COBRAS) cycling team was founded in 1993 by Herman Ponder, an accomplished racer, and Frank Schneider, a beginning racer as a developmental/racing club focused on individuals who love the sport of cycling and who already race or are interested in learning to race.   At the time there were not any clubs that catered to the over 39-year-old racers, just younger 18–39-year-old racers. This presented an opportunity for a club that focused on older racers who race or were interested in racing.   Over time the racer community changed with more racers who are in the senior categories. For the 2023 KHMTT over 65% of the registered racers are over 40 or older.   A few years ago, the COBRAS opened their membership criteria to include any person over 18 years old. At the time, COBRAS officially changed their name from Colorado Bicycle Racing Association for Seniors to just “COBRAS”.   The club today focuses on individuals who currently or previously raced or just enjoyed being with those who just enjoy the sport. The club has added several social events during the year , performs various community projects, and promotes the Karen Hornbostel Memorial Time Trial series at Cherry Creek (KHMTT).   The majority of the funds earned from the KHMTT are donated to various not profits serving the cycling community including Bicycle Colorado.   Cobras Photo by Ryan Muncy   2. When was the first KHMTT   The race started in 1991 and was originally held near downtown Denver, then moved to Cherry Creek State Park, and was then known as the Cherry Creek Time Trial Series (which several old timers still to this day refer to the KHMTT as the CCTT). The COBRAS have been the promoter of the KHMTT since the early days of the series.   3.How did Karen become so beloved to the Cobras to name the series after her?   Karen was a beloved member of the racing community in the Denver area who passed away in 2006 at the age of 54 from breast cancer.  She was loved by many close cyclist friends and cancer survivors.   Her legacy is that she developed a program for cancer victims and survivors to be able to stay fit and exercise when cancer patients were told to go home and rest. Not Karen. Her program is still used today and is now known as the Cancer Fitness Institute (CFI); a recipient of donations from KHMTT.   For more information about Karen and CFI, go to https://khmtt.com/remembering-karen-hornbostel/   4. Tell us more about the COBRAS club?   The COBRAS have about 40 members who race and love the weekly rides we offer. The COBRAS offers a weekly no-drop Saturday ride and a Wednesday fast ride.  Both are open to members and nonmembers as well.   The club sends out weekly ride notices with the meeting location, time, and route with mileage, elevation gain, and a map using Ride with GPS.   5. What's new in 2023 for KHMTT   After years of working with Cherry Creek State Park, they have finally repaved the worse roads on the east and south sides of the park. We are very pleased that they have made the course much safer and more comfortable to race on.   The only unsafe part of the course was the turnaround on the west side of the park using Lake Loop Road.  The road has 2-3 inch cracks that we don't want racers to ride over any longer.   This year the COBRAS have modified the course to a 180 turnaround and not use the Lake Loop Road. There will be two certified flaggers at the turnaround to control vehicle traffic and two marshals to warn racers they are approaching the turnaround point, and a marshal at the turnaround so that racers know exactly where to turn.   We have improved the Show and Go program that allows a racer to reserve a start time then only must pay for races they participate in.   Our First Timer program is back as well offering someone who has never raced to try it out for a total of $20.   Other minor changes are that the start time intervals are now 30 seconds instead of the previous 20 seconds. This allows for fewer start times but keeps the density of the starts tighter, reducing gaps in the starts.   6. Talk about the role KHMTT, maybe Bicycle Colorado played in getting the roads re-paved   The COBRAS meet with CCSP management at least twice a year to talk about how the series can continue to have the least impact on the park and other park users, as well as what the series needs from the park. We have talked to CCSP over the years attempting to impress the need for road resurfacing for safety. We have had promises of “real soon now” for years and are very grateful it finally happened.   For the last eight years, the COBRAS have worked closely with Bicycle Colorado to help us interface with Colorado Parks and Wildlife, and they have been effective. Their legislative representative has kept in touch with CPW monitoring the progress of the funding and the progress of the resurfacing.   8. Recently Frank passed away, the founding member of COBRAS, will there be any special recognition in the way of events or part of KHMTT   Frank was a highly respected and loved member of the COBRAS as well as one of the founders.  The COBRAS will name the start house (tent) to the Frank Schneider Memorial start house and are working with the synagogue that Frank was a member of to donate a plaque honoring Frank and his work with the COBRAS. The congregation loved Frank and was keenly aware of the love he had for bicycle racing and the COBRAS.   9. Why Volunteer?   All racing events depend on volunteers and the KHMTT is no exception.  We offer two volunteer shifts, each about an hour to an hour and a half. This allows racers to volunteer in one shift and race during the other. You can also volunteer and give your free race to someone else, like a friend or significant other.   We also offer paid positions and of course are grateful for volunteers who are willing to volunteer just for fun and being a part of the series.   The KHMTT still needs several volunteers to not only marshal but for other positions as well including someone who is familiar with Excel to help record finish times.   For more information go to https://khmtt.com/volunteer-request/   The KHMTT is inclusive, encouraging new racers, juniors, athletes with disabilities, and racers who now find that a ebike allows them to still ride and race.   Video of the Week: Clash Miami: Crashed Out   CLASH MIAMI 2023 | HIGHLIGHTS   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

I spent last weekend at Clash Miami running the FLO Wheel Pit for the pro races. While there I worked with a number of athletes setting pressures for a unique course like a Nascar track. The surface is rough and your pressure needs to drop. On this episode of FASTER I discuss the unique racing conditions seen on the Clash Endurance courses discussing tire pressure, tire size, and aerodynamics. Listen to this episode to learn pro tips for the Clash Endurance series so you can become faster. Watt Points: 10-20

This week we talk alot about.... Shoes... With the news that the Norwegians submitted an appeal into Gustav Iden's shoes in Abu Dhabi we have a look at all the focus on super shoes. We also go down the rabbit hole about what the hell is happening with triathlon race coverage and content in general. We talk about Clash Miami, SLT Arena Games, The epic Oceanside start list and a story about a near punch up in the pool. For more information about MX Endurance: http://www.mxendurance.com   To watch this podcast as a video visit: https://bit.ly/3vzSss2    Claim your free Off-Season Strength Training Plan: https://mxendurance.com/free-plan   Or check MX Endurance out on Social Media:  Facebook https://www.facebook.com/TeamMaccax/ Twitter: https://twitter.com/mxendurance Instagram: https://www.instagram.com/mxendurance     You can follow James at https://www.instagram.com/bale.james85   You can follow Tim at https://www.instagram.com/tford14

This week we got a chance to talk with our very own feisty operator, Ella Hnatyshyn! Ella competed alongside Haley this past weekend in Clash Miami, as her second professional long course race. In the interview she tells us about how she got into triathlon after competing as a synchronized swimmer, her preparation for this race (including a hot bath protocol), and so much more.We also got to record a special race recap immediately post-race where Ella and Haley tell us about both their awesome performances in Miami.Follow Ella on Instagram: @ellalikespinkFollow us on Instagram:@feistytriathlon Feisty Media Website:https://livefeisty.com/ Support Our Partners: Use code FEISTYVJ for $20 off a pair of shoes at https://vjshoesusa.com/pages/feisty InsideTracker: Get 20% off at insidetracker.com/feisty Orca: Use code IRONWOMEN15 for 15% off at www.orca.com/ That's It.: Use code IRONWOMEN to get 20% off your order at thatsitfruit.com This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacyChartable - https://chartable.com/privacy

Sam Appleton joined us straight after his race in Clash Endurance Miami to discuss recent race results (3:27), Sam's recent training block (15:00), Clash Miami race debrief (18:30) and helped answer fan questions on obtaining a pro license, how to pick a coach, improving swim speed, best sledges & Zone 1 running (29:45).image by @koruptvision

We blikken terug op Clash Miami en de SLT Arena Games in Sursee, bespreken de aankondiging van Challenge Barcelona en zeker ook het opvallende nieuws vanuit Duitsland: Challenge Roth weert externe media op het parcours. Wat voor effect gaat dat nu eigenlijk hebben op de wedstrijd? Daarnaast valt het doek voor Rockstars Triathlon Noordoostpolder en wacht aankomend weekend het EK Duathlon.

Sif Bendix Madsen er netop hjemvendt fra Miam efter en fornem 2. plads i CLASH Endurance! *Ud over racet taler vi om baggrunden for at skifte til non-draft tri og om det betyder et endegyldigt farvel til kort tri og OL drømmen? *Vi taler desuden om nødvendigheden af både attitude ændring (more is not always better) og et nedjusteret træningsload, efter et par år med massive skadesproblemer forårsaget af træthedsbrud.

After publishing last week's show I opened the Pro Race Schedule spreadsheet. I was so focused on preparing for this weekend's Clash Miami race that I had completely forgotten that last weekend was the World Triathlon Series season opener in Abu Dhabi. So this week we are starting in Abu Dhabi to talk about the pro women and men's races. And, we will preview / report live on Clash Miami.    Other pro races that have occurred in the last few weeks: 70.3 Tasmania, Challenge Wanaka, 70.3 New Zealand, IM African Championship   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   Celebrating the Women of Team UCAN   In Today's Show Endurance News - Taylor Spivey snags bronze at WTCS season opener; Clash Miami preview What's new in the 303 - What is Mips and why should I care? By Andy Schmidt Video of the Week - 2023 WTCS Abu Dhabi: Women's Highlights   Endurance News: TAYLOR SPIVEY EARNS BRONZE MEDAL IN 2023 WTCS SEASON OPENER IN ABU DHABI Crossing the line in 58:27, the third-place finish granted Spivey her first WTCS podium since 2021 and fifth-career WTCS medal. ABU DHABI, UAE — Showcasing an impressive start of the season, U.S. Elite Triathlon National Team member Taylor Spivey (Redondo Beach, Calif.) earned the bronze medal in the opening race of the circuit at the 2023 World Triathlon Championship Series Abu Dhabi on Friday, March 3.   Crossing the line in 58 minutes and 27 seconds, the third-place finish granted Spivey her first WTCS podium since 2021 and fifth-career WTCS medal.   The top-three finish also offered sweet redemption for Spivey, after she just barely missed the podium last season with three fourth-place finishes and ultimately a fourth-place overall Series ranking.   “To earn the bronze medal — pleased is an understatement. At one point in the race I was in fourth place and I thought ‘I can't let this happen again!' I am not the most confident athlete and racing is a way to build my confidence. And at the end of the day, I just executed every step of the race pretty perfectly and I finally came away with a step above fourth place, I am happy with it,” Spivey said of her result.   Abu Dhabi opened the season as the first of seven total stops on the 2023 WTCS calendar, with athletes returning to the same host city that crowned the World Champions last November.   Placing fifth in Abu Dhabi last fall, Spivey improved her position to third on a sprint-distance course (750-meter swim, 20-kilometer bike, 5k run). She finished just 31 seconds behind the victor, Beth Potter of Great Britain, who won in a time of 57:56, followed by British compatriot Sophie Coldwell with the silver (58:14).   U.S. Elite Summer Rappaport (Thornton, Colo.) also had a standout season-starting result, placing fourth. After a dominating swim where was third out of the water, she crossed the finish line just 8 seconds behind Spivey to claim the fourth-place position with a time of 58:35.   Fellow U.S. Elites, Kirsten Kasper (North Andover, Mass.) finished 25th with a time of 59:28, while Katie Zaferes (Cary, N.C.) clocked a time of 1:00:21 to finish 37th overall. This marked her first competition back to racing since 2021 and seven months after giving birth to her son last summer.   Gina Sereno (Madison. Wis.), fresh off her win last week at the Arena Games Triathlon Series in Montreal, made her second-ever WTCS appearance, finishing 41st.   On the men's side, Matt McElroy (Huntington Beach, Calif.) finished strong for the U.S. men, earning eighth place with a time of 53:19, his best WTCS result since 2019.   2023 World Triathlon Championship Series Abu Dhabi 750-meter swim, 20-kilometer bike, 5K run   Elite Women's Podium - Complete Results 1. Beth Potter (GBR), 57:56 2. Sophie Coldwell (GBR), 58:14 3. Taylor Spivey (Rendondo Beach, Calif.), 58:27   U.S. Elite Women Results 3. Taylor Spivey (Redondo Beach, Calif.), 58:27 4. Summer Rappaport (Thronton, Colo.), 58:35 25. Kirsten Kasper (North Andover, Mass.), 59:28 37. Katie Zaferes (Cary, N.C.), 1:00:21 41. Gina Sereno (Madison, Wis., 1:00:46   Elite Men's Podium - Complete Results 1. Alex Yee (GBR), 52:53 2. Vasco Vilaca (POR), 52:59 3. Manoel Messias (BRA), 53:06   U.S. Elite Men Results 8. Matt McElroy (Huntington Beach, Calif.), 53:19 DNF Kevin McDowell (Geneva, Ill.) DNS Morgan Pearson (Mt. Vernon, Vt.) DNS Seth Rider (Germantown, Tenn.)   World Triathlon Series - Abu Dhabi Women's Flora Duffy not racing Taylor Spivey 3rd place Men's Morgan Pearson pulled out morning of Kristian ill Alex Yee first out of the water Kevin McDowell in the front at the end of the bike Yee first out of the water Best 4 races of the 8 Includes Paris Test Even Total Prize money for the series championship work 2.5 million https://wtcs.triathlon.org/prize_money     CLASH Endurance Miami 2023: Start time, preview and how to follow live By Tomos Land 7 Mar 2023 On Friday, some of the best middle distance athletes in the sport will head to Florida to chase those all important PTO points and a slice of the $50,000 prize purse at CLASH Endurance Miami.   The race will also contribute towards the Challenge Family World Bonus and results will count towards qualification for the Challenge Family The Championship.   Below are details on the start times of the races, information on how to watch, and a preview of the elite men and women that are looking to kick their season off in style in the Sunshine State.   We should stress though that the start lists are very much subject to change, with a number of big names – such as Vincent Luis, Joe Skipper and Jackie Hering – initially announced but now not taking part. And there looks to be bad news on the coverage front this year, with no live pictures but instead a post-race production…   POPULAR STORIES RIGHT NOW IRONMAN New Zealand 2023 results: Phillips and Visser take titles Alistair Brownlee setback as he rules himself out of IRONMAN South Africa IRONMAN explain reasons for Justine Mathieux DQ in South Africa Start time and how to follow The elite race at CLASH Endurance Miami takes place on Friday March 10th, 2023.   The start times are as follows:   Elite Women – 0830 local time / 1330 UK / 1430 CET Elite Men – 1200 local time / 1700 UK / 1800 CET Past editions of the event have been streamed live – and for free – on the CLASH Endurance Facebook and YouTube channels.   But this week the following message was posted about current plans: “If you know CLASH Endurance, you know we're always trying new things. There will be no live coverage, however a post-race show will be released after the event.”   So if you haven't got it already, then adding the CLASH Endurance app to your phone / mobile device is recommended for racing splits and results. It's pretty much identical to the layout and structure of the IRONMAN app – which given that has proven itself over many years, is a good thing.   Event history and course In 2021 the event was held under the ‘Challenge Miami' banner, prior the rebranding of the Challenge Family North American events to ‘CLASH'. In 2022, CLASH provided some of the most thrilling races on American soil, in both Miami and Daytona.   Homestead Miami / Challenge Miami In Miami, the race venue is the Homestead Miami Speedway, a self-enclosed motor racing circuit event. As with the Daytona International Speedway, a very convenient lake sits nicely within the centre of the circuit, primed and ready for swimmers.   Unlike the racing at Daytona however, CLASH Miami utilises the roads within the racing oval, and so is far more technical than the pure straight-line speed efforts that are the focus there.   The event will be raced over the following distances:   Swim: 1.7km / 1.05-mile (2 laps) Bike: 62.7km / 39-miles (17 laps of 2.2 miles + one part lap to start) Run: 16.9km / 10.5 miles (7 laps of 1.5 miles) Pro Women Last year, Ashleigh Gentle dominated, with the Australian winning by almost eight minutes in a performance that really set the tone for what was in store throughout the rest of the season for the PTO World #1.   This year, however, looks set to be a much more competitive race, with the absence of the defending champion from the start list really opening up the competition to a whole host of contenders.   Last season's runner up, Brazil's Pamela Oliveira, is an athlete who knows what it takes to get on the podium in Miami, but will face stiff competition if she has any hopes of going one better than last season.   The 35-year-old, who won IRONMAN Brasil as well as Challenge Brazil in 2022, will rely heavily on her endurance in Miami, and will have to hope her strong swim-bike combination will be enough to keep her away from some of the lightning quick runners in the field.   Sara Perez Sala (ESP) and Haley Chura (USA) are also likely to be to the fore from the outset.   Perez Sala, who won the Challenge Championship in 2022, before also finishing second at CLASH Daytona behind Angelica Olmo, will be hoping to build an insurmountable lead over the swim and the bike this Friday, with athletes such as Chura and Sif Bendix Madsen (DEN) the likely candidates to contribute to an early break.   Sara Perez Sala The Championship 2022 Sara Perez Sala – Photo Credit: Jose Luis Hourcade Last year, Sala crashed out of CLASH Miami, so will be hoping that her return this time round will not be brought to such an abrupt end. If her winter training has gone well, expect to see her at the front from the gun and pushing hard for the win throughout the closing stages.   Lastly, Lucy Byram will be flying the flag for the UK, as the 23-year-old Brit looks to build on a 2022 that featured Challenge Wales and IRONMAN 70.3 Jesolo wins, plus runner up spots at IRONMAN 70.3 Vichy and Challenge Riccione, with a strong performance Stateside.   Pro Men In the men's field, defending champion Sam Long will look to take down some big names from both the ITU scene and the long course world as he races for the first time under the guidance of new coach Dr Dan Plews.   Sam Long (Photo credit: CLASH Endurance Miami) Sam Long (Photo credit: CLASH Endurance Miami) More stardust was sprinkled on the event at the start of this week when Canada's Lionel Sanders announced he was a surprise addition to the field.   ‘No Limits' impressed pretty much everyone at the super-sprint distance of Arena Games Montreal recently, was second on his previous appearance here in 2021 behind Jan Frodeno) and will be locking horns with Long again after their epic battle at the Collins Cup last season.   Jason West (USA), runner-up here last year, will look to challenge Long as will Tom Bishop (GBR), who was an excellent fourth at CLASH Daytona late last year.   Joe Skipper had been scheduled to take part but the only British man to have outperformed him in Kona, David McNamee, will look to rediscover the form that saw him take back-to-back IMWC podiums in 2018 and 2019.   In addition to McNamee and Bishop is fellow Brit Kieran Lindars, who won the European Long Distance Championships at Challenge Almere and finished a respectable 11th at CLASH Daytona.   Finally, internationals Matthew Sharpe (CAN) and Samuel Appleton (AUS), who have both finished sixth at CLASH events in Florida in the past, could be the only athletes with the swim ability to match Luis, setting up a potential scenario where the Frenchman has some real bike power to work alongside out on the speedway.   Prize Money: What's on the line? Athletes will be racing for a total prize purse of $50,000, payable eight deep as follows:   1st – $7,500 2nd – $5,000 3rd – $3,750 4th – $3,000 5th – $2,000 6th – $1,500 7th – $1,250 8th – $1,000   https://www.youtube.com/@CLASHENDURANCE/streams https://www.youtube.com/@CLASHENDURANCE/streams   What's New in the 303:   What is Mips® and Why You Should Care? By: A.V. Schmit   303 Endurance | Interior of Mips bike helmet Interior of a bike helmet with Mips® Technology. Photo: Courtesy of Mips.   If you've been helmet shopping in the last few years, you have no doubt seen the little yellow circle that says, “Mips” on some of the helmets and boxes. What is Mips® and why should you care?   MIPS (Multi-directional Impact Protection System) was developed in Sweden, Stockholm to be exact, by a neurosurgeon and an engineer. The technology represents the intersection of academic research and industrial engineering.   The research, begun in 1995, was led by Hans von Holst of the Karolinska Institute, a practicing neurosurgeon, and Peter Halldin, an engineer with a background in aeronautics. Von Holst had witnessed the devastating aftermath of numerous Traumatic Brain Injuries (TBIs) while performing brain surgeries on his patients. This inspired him to begin looking for ways to ameliorate these types of injuries.   By examining the design of commercially available helmets, he was soon convinced that the currently crop of helmets were not providing sufficient protection against brain injuries. Especially those involving rotational forces or secondary impacts after an initial impact.   He then contacted the KTH (Royal Institute of Technology) about initiating a research project focused on the prevention of head and neck injuries. That's when he was introduced to Halldin who was at the time a student at the institute.   Halldin then commenced a PhD program studying biomechanics in order to investigate the problem and work on engineering a solution. Together they identified the way the dura membrane was critical to the brain's ability to slide within the skull in order to prevent concussions.   They hypothesized, if a low-friction area could be created between the head and the helmet, rotational force, especially from an oblique (or angular) impact like that of a cyclist falling off a bicycle, could be reduced. They enlisted the help of Nigel Mills, who had access to the types of testing equipment they would need to prove their theory was correct.   During the same time period, Svein Kleiven also a PhD student at the institute, had begun work on developing an FE (Finite Element) model of the human brain. It has since been recognized as the highest fidelity computer / mathematical model of the human brain ever created. This model proved to be a key research / simulation tool for Mips®, as it made it possible to visualize and measure the effects of Mips® safety system in a variety of collisions.   Human cadavers and, in some cases, living subjects would have been used for this type of analysis, but because of ethical reasons, availability and variability in experimental results, the FE computer model is infinitely preferable.   Researchers and product testers can run an infinite number of simulated crash experiments without cracking any skulls. Now I know what you are thinking, “What about all those out-of-work crash test dummies?” Fret not, the FE model Kleiven developed is only for the brain, it will be some time before a complete FE model of the whole human body will be available. And Mips® and the bike helmet manufacturers still use synthetic human heads in testing.   The results of their research, a 50% reduction in rotational forces as a result of a crash. This led them to publish their results in 2001 and apply for a patent in 2002 which was granted in 2003. This led to the formation of Mipscorp, the company responsible for bringing Mips® technology to market through its brand partners.   Mips has become bicycle industry's defacto answer to mitigating rotational forces on the brain in the event of a crash. When a cyclist falls, their head often impacts a solid surface at an angle. This angular impact creates a rotation in the brain, which has been proven to have significant potential to cause concussions and TBI's.   Scott Sports was the first helmet manufacturer to integrate Mips® into their ARX helmet design, with other manufactures soon to follow. Now, Giro, Bell, Scott, POC and other bicycle industry leaders have integrated Mips® into their helmet designs.   As of 2016, more than 28 helmet manufacturers had integrated Mips® into their product lines, with a corresponding number of 1.7 million units featuring the revolutionary technology.   Well, there you have it… If a Mips® technology helmet can offer as much as a 50 percent reduction in rotational forces on your brain in a crash. Maybe we should all care what kind of helmet we wear.   Video of the Week: 2023 WTCS Abu Dhabi: Women's Highlights     Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

An action packed weekend of racing to go through this week including all the results from WTCS Abu Dhabi, IM South Africa, IM New Zealand and the news that Mirinda Carfrae is retiring. We discuss the upcoming races this weekend including Clash Miami where we will see Lionel Sanders face off against Sam Long and discuss the Arena Games and what we think it is missing. For more information about MX Endurance: http://www.mxendurance.com   To watch this podcast as a video visit: https://bit.ly/3vzSss2    Claim your free Off-Season Strength Training Plan: https://mxendurance.com/free-plan   Or check MX Endurance out on Social Media:  Facebook https://www.facebook.com/TeamMaccax/ Twitter: https://twitter.com/mxendurance Instagram: https://www.instagram.com/mxendurance   You can follow James at https://www.instagram.com/bale.james85   You can follow Tim at https://www.instagram.com/tford14

We chat about return of short course competition, the battle at Ironman New Zealand, and thoughts on the drama at Ironman South Africa. Clash Miami decision to not have live coverage as well as a few hot takes. Join waterfall racing team https://www.waterfallracing.com/Open waterfall bank accounthttps://www.waterfallbank.com/Buy a ShaverCode: Protrinews20https://www.manscaped.com/products/

We're back for another episode of answering YOUR questions! TriDot coaches John Mayfield, Elizabeth James, Jeff Raines, and Joanna Nami are in the hot seat on this round-robin, rapid-fire episode! Learn how to ease back into training after illness, train your gut for longer workouts, and plan for specific terrain in your upcoming race. Listen in as the coaches talk about mobility versus strength sessions, adjusting your training after a poor night (or several nights) of sleep, and how much time you should spend in aero on your indoor workouts. They also discuss overcoming swim panic and a hot new metric: VLaMax. Join the TriDot Crew at CLASH Miami in March! Use code TRIDOTMIAMI for 10% off any event! Register now at https://clashendurance.com/pages/miami. Also, be sure to check out the camping options so that you can join the TriDot party INSIDE of Homestead-Miami Speedway. Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. If you didn't catch the discount code to get 10% off your first order of fueling and hydration products, drop Andy and the team an email at hello@pfandh.com and they'll be happy to help you. Participate in Triathlon Research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot's Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/

You've heard that the shoes you wear while running can have a big impact on your training and racing. But how does the composition of a shoe really effect your running stride? In this episode the "Doctors of Running," Dr. Matthew Klein and Dr. Andrea Myers, share shoe insights from their work as orthopedic professionals and their personal running experiences. Discover what type of the midsole foam, specific stack height, and the amount of drop you should select in your next pair of shoes. Listen in to learn what makes a great running shoe for you! Join the TriDot Crew at CLASH Miami in March! Use code TRIDOTMIAMI for 10% off any event! Register now at https://clash-usa.com/clash-miami. Also, be sure to check out the camping options so that you can join the TriDot party INSIDE of Homestead-Miami Speedway. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals. Participate in triathlon research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot's Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/

Thinking about trying a tri? Know someone who should? Today's episode is all about getting started in the sport. TriDot Coach Elizabeth James and TriDot Ambassadors Lauren LeBlanc and Jonathan Mejia share tips for picking and preparing for your first race. They cover what gear you'll need (and what you don't) and walk through the logistics of your first race day. If you are interested in triathlon, or want to take a walk down memory lane from your start in the sport, this episode is for you! Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. If you didn't catch the discount code to get 10% off your first order of fueling and hydration products, drop Andy and the team an email at hello@pfandh.com and they'll be happy to help you. Join the TriDot Crew at CLASH Miami in March! Use code TRIDOTMIAMI for 10% off any event! Register now at https://clash-usa.com/clash-miami. Also, be sure to check out the camping options so that you can join the TriDot party INSIDE of Homestead-Miami Speedway. The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot's Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/

Join coaches John Mayfield, Elizabeth James, Jeff Raines, Joanna Nami, and host Andrew Harley, as they reflect on some of their favorite TriDot Podcast episodes from the past year. Revisit the year's top coaching tips, highlights from key episodes, and special moments with guests of the show. Whether you're a first-time listener or long-time subscriber, there's a piece of advice in here for you! Find out which episodes the coaches say deserve a second listen! A big thanks to UCAN for being a long time partner of the podcast! At TriDot we are huge believers in using UCAN to fuel our training and racing. To experience UCAN's LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. Join the TriDot Crew at CLASH Miami in March! Use code TRIDOTMIAMI for 10% off any event! Register now at https://clash-usa.com/clash-miami. Also, be sure to check out the camping options so that you can join the TriDot party INSIDE of Homestead-Miami Speedway. Participate in triathlon research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot's Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/

You won't want to miss this triathlon-themed Yuletide guide! On today's episode, coaches John Mayfield, Jeff Raines, and Joanna Nami break down the best gift ideas for this holiday season. Looking for some small stocking stuffers? What are the best budget-friendly buys right now? Have some extra funds for a big-ticket surprise? Find the perfect gift for the triathlete in your life (including yourself)! We've been raving about 2Toms Sport Shield and Blister Shield that have been literally saving our skin when we train. Well Medi-Dyne, the folks behind the brilliant 2Toms line also offer top notch recovery and mobility training devices. Their ProStretch-Addaday line up of recovery tools has been trusted by physical therapists, trainers, athletes, and regular exercisers for over 25 years. Check out the ProStretch-Addaday product line at Medi-Dyne.com and use promo code TRIDOT to get 20 Percent off your order. Join the TriDot Crew at CLASH Miami in March! Use code TRIDOTMIAMI for 10% off any event! Register now at https://clash-usa.com/clash-miami. Also, be sure to check out the camping options so that you can join the TriDot party INSIDE of Homestead-Miami Speedway. Participate in Triathlon Research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot's Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at https://psp.tridot.com/psp23pod/

Emma is a 2x World Duathlon Champ, World Aquathlon Champ, Silver medalist IRONMAN 70.3 World Championships, Current IRONMAN 70.3 European Champion, this year she's also won Ironman 70.3's Zell am See, Mallorca and Challenge Riccione. Over the past six years has won countless Challenge and IRONMAN middle distance races. 01:20 – David's Berlin prep, carb loading and fueling plan, changing from pace to HR & feel in training 04:19 – Xylon's training and doing Kona 06:33 – User emails and questions 07:11 – User question about rushes 12:57 – Interview 14:00 – Emma's start in sport 15:13 – Studying Physiotherapy 15:45 – Current training, racing and travel schedule 16:45 – Emma's decision making for choosing races 17:25 – Deciding on what Emma's “A” races are 18:25 – Wanting to race the best in the world 19:11 – Clash Miami and heat/humidity issues 21:05 – Thoughts on moving up to full ironman distance 22:32 – Emma's supporting at IM South Africa 23:12 – Thoughts around missing out on the Collins Cup 25:05 – The environment of support in the women's triathlon field 26:46 – Ongoing learning in triathlon 28:06 – The decision to transition coaches and bike positioning 30:53 – Living with a triathlon coach 31:48 – What does a typical training week look like 33:26 – How easy is easy training? And what is the goal of easy training sessions. 34:45 – Emma's favourite training session 35:50 – Emma's least favourite training session 36:10 – The decision to use Supersapiens 37:10 – What she has changed since using Supersapiens 38:30 – The difference between solids and liquids and the value of live visibility 39:10 – Who has more 100 glucose scores in the house 40:00 – Rush round 45:10 – Outro

Welcome to Episode #346 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. In Today's Show Discussion - Best Questions (and Answers) Ask Me Anything with Mark Allen Endurance News Gustav Iden and Ashleigh Gentle Wins + Results of the PTO Canadian Open in Edmonton What's new in the 303 Kyle Coon Joins Team INFINIT Boulder 70.3 Course and Athlete Info Harvest Moon Sept 10th nearly sold out Video of the Week Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Feature Discussion: Mark Allen Q&A   Mark Allen, named "The Greatest Endurance Athlete of All Time" by ESPN, has won the IRONMAN® World Championships 6 times, the Nice International Triathlon 10 times, and the first recognized Olympic Distance Triathlon World Championship. He went undefeated in 21 straight races for an incredible two-year winning streak. He has been inducted into the Hall of Fame for IRONMAN, USA Triathlon, and the International Triathlon Union. Allen has coached for 28 years and is now a coach on the TriDot platform.   Best Questions and Answer from Thursday, July 28th from 8-9pm CT:   Question: Why did you choose TriDot?   Answer: Paving the way for how this industry is going to change. This is the future of triathlon training. It's reached a point where there's too much data for a coach to evaluate and adjust training fast enough. Been watching this trend for many years. "This is what I've been looking for and I didn't know it existed."   Question: Besides nutrition, what is the diff between training for 70.3 and 140.6?  Do you recommend 70.3 first?   Answer: Experience is helpful to learn pacing and begin to understand nutrition. Misconception that the training is double. Fitness to do a 70.3 is 2/3 to 3/4s of what you need for an Ironman. Those long rides and runs get you the remaining training. You pace your race to give it everything you have for the distance. An Ironman feels a little bit longer than a 70.3.   Question: What is the most important skill to master as an athlete? Coach?   Answer: Pacing yourself. Follow the training, be consistent and make it a lifestyle. As a coach, respond to an athlete when they have a need. If it takes two weeks to get back to an athlete. I try to be very responsive. TriDot allows me to see what I do very efficiently. "Using this technology is a lot like using an MRI to diagnose an ailment vs a stethoscope."   Question: Key to a fast marathon?   Answer: Have pace yourself on the swim and the bike. Manage yourself, pace yourself and nutrition. Get extra fitness on the bike. Get out of the water fresh. Over distance in the swim and over distance on the bike. Marathon focus on preparing for what you can take in for nutrition. Do the brick workouts with the 20-40 minutes for running.   Question: What is the mental strategy when you want to skip a workout?  Advice to keep attacking it and getting better?   Answer: It's important to identify the key workouts each week. It's more important to balance the sport with the rest of your life. You don't want to lose all the other things that are important to save 3 minutes on the bike. If you find those key workouts, they will give you 80-90% of what you need. The other workouts will help, but they only get you the remaining 10-20%. If getting all your workouts in causes stress in other parts of your life, that's not the goal. If you are feeling like not training, you need to ask yourself if you are recovered enough. Listen to your body. There's no device or metric that can replace how you feel. I like to get out the door and if after 10 minutes you feel like you're full of lactate or feeling lethargic, then turn around and go back home.   Question: What are some of your mental strategies during tough spots in IRONMAN?   Answer: How you deal with it starts long before the race. There will things that will come up that you couldn't have expected. You don't need a perfect race to race perfectly. If your goggles get kicked off, put them back on. You drop a water bottle. Shake it off and get an extra the next time. When you get to the whining phase, I have to change the channel. Get to a mental state where you take a big breath, stop the voice in my head, and analyze what's going on. Maybe I can walk a bit and be steady quiet and engaged. What ever my potential attention and energy I can bring, bring 100% of that. What's my purpose? Do I drop out? My body is working at 20% capacity. If I can give 100% of the 20%, I'll do that. You will be proud of the peace, purpose and quiet and strength to finish.   Question: What is your inner dialogue when you are racing? Do you have a phrase or mantra?   Answer: You should have the positive affirmation. Early in my career I tried that. When you do fall apart, I was never able to remember the mantras. I'm not light as a feather on the marathon, I feel like an elephant. The most powerful place to race from is a quiet mind. In a way you tune everything out but yourself and your process and engaged in the moment and not judging. Try to lock in and give everything I have. There's a magical switch point where all of a sudden you realize you are giving everything I have that day.   Question: How do the principals in your book show up in your coaching?   Answer: Fit Soul / Fit Body. Each of those elements got me from trying to win to winning IRONMAN. Quiet the mind Key. What is your Quest? Why does this have important for you? Is it part of the fulfillment of being a part of a community? Live what you asked for? What does it take to win the IRONMAN? Follow what TriDot is telling you to do. Go hard when you need and easy when you need. Taught me how to be fulfilled even when I have bad days of training and racing. Nothing is inherently good or bad, it's just how you react to it. Phil Liggett looks like Mark Allen is a matching. I was just steady and controlled.   Question: Tips for older athletes and taking days off.   Answer: I'm 64 and I don't take days off. You need to be tuned into your body and take a day off and recover and regenerate. You need to eat a little more good quality protein to stimulate the body to rebuild. Strength training is also key. It can be body weights and cords. If you just swim, bike and run.  20 year study on Boston Marathoners. 1 group just run. 2nd group that did strength and running kept all their muscle mass. Sleep and recovery. Protein and strength training.   Question: What advice do you have for amateurs for longevity in the sport.   Answer: Be consistent. Be steady with your training and recovery. You can only absorb so much stress. If you overdo it you will become stressed and overtrained. This sport should bring fulfillment and happiness.   Question: If I go into my anaerobic zone during my aerobic, will I burn carbohydrate the rest of the workout.   Answer: Depends on how long and how fit. When you aerobic, your ancient genetics detects danger and the adrenal system starts and turns off fat burning and continues to burn carbohydrate. It's a survival adaptation. You go into high stress physiology. It's not a faucet you turn on and off. It's more like a river that continues to flow for several hours. That's why people bonk.   Question: What's the best marker for choosing to go pro?   Answer: What do you think your potential is? If you feel like your just getting going, go for it. If you're just barely there and you think your at your potential.   Question: What hydration / nutrition to avoid cramps?   Answer: Different cramps have different reasons. Early in the swim your feet cramp - typically when you are under high stress. Your body excretes sodium and magnesium when under stress and your adrenal system kicks in. Okay to have a little anxiety. As best as you can load up on sodium and magnesium. You need to keep on top of magnesium all year. If late in the race the quads cramp, it's because you are putting more load on the quads during the race. Do strength work so you have extra muscle to utilize. Calf cramps come from being under stress for a long time. When your adrenal system gets depleted you get calf cramps. Side stitches come from fast shallow breathing. Slow down the breathing and take deeper breathing. Otherwise rub your knuckles on the sternum.   Question: What gets you most jazzed about the future of the sport?   Answer: Seeing this whole new generation of pros and redefining what is possible. We've had several generations. You can tell some of these great athletes like Daniel and Alistair are on the way out. The way these new athletes like Kristian Blummenfelt and the Sam Longs and Laura Phillips are a new generation that want to race the top folks. Not like it used to be were the new pros were scared cats.     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   PTO Canadian Open 2022 results: Ashleigh Gentle runs to glory Australia's Ashleigh Gentle claimed a superb victory in the inaugural PTO Canadian Open in Edmonton on Saturday.   When Gentle exited the three-lap swim just 24 seconds back on Vittoria Lopes, one of the best triathlon swimmers in the world, it was perhaps a sign of things to come. It was a dream start and it set up a memorable day for Ashleigh.   A well-paced bike ride followed, and the addition of a killer run resulted in $100k first prize courtesy of a comprehensive victory in the debut event of the 2022 PTO Tour. With a wedding coming up, it was quite timely! Gentle delivered in some style.   Swim – Lopes leads the way Brazilian short-course specialist and middle distance debutant Lopes, said goodbye to the rest of the field inside the first few minutes of the three-lap, 2km swim at Hawrelak Park.   With the field including Lauren Brandon (USA) and Sara Perez Sala (ESP), among the top-ranked swimmers from the PTO's number-crunching, that was an impressive start. Given that she exited the swim at Tokyo 2020 on the feet of Jess Learmonth in a very select group at the Olympic Games, perhaps not surprising – but still very impressive.   Brandon and Perez Sala were in the small chase group along with Julie Derron (SUI) and Gentle. That represented a fantastic start for the Australian, who had been a minute down on Perez Sala in the opening discipline (over a shorter distance), at CLASH Miami. If she could maintain that to the swim exit in Edmonton, a great start to her day.   Lopes did lead into T1, but Brandon was only 12 seconds back after a strong third loop, with Derron, Perez Sala and Gentle a further 10 seconds down. Unfortunately for Lopes, going the wrong side of one of the swim buoys would cost her a 30-second penalty later in the race.   Among the pre-race favourites chasing were Holly Lawrence (GBR), Paula Findlay (CAN), Ellie Salthouse (AUS) and Nicola Spirig (SUI) – all around 1:10 down, but not the best start for Emma Pallant-Browne (GBR) or Laura Philipp (GER) in relative terms. The Brit was 3:35 down, with Laura a few seconds further back. The German had four athletes behind her, and 27 ahead… time to go to work.   Bike – fast Findlay takes control The bike course in Edmonton comprised of four laps of 20km. As the race started to take shape going into lap two, Lopes – on her standard WTCS road bike – was still holding strong at the front but home favourite Findlay was now only 10 seconds back in second place, having made up 1:15 on the bike.   Gentle, Salthouse, Spirig (road bike, of course!) and Derron followed, just over 30 seconds down.   India Lee was seemingly having a great day (9th at this stage, +1:46) and riding just in front of Lawrence. Philipp had moved up to 16th (+2:57) and was riding quicker then everyone except Findlay.   Pallant-Browne's day looked as though it was all but over however. From riding with Philipp, she dropped from the timings suddenly, with news subsequently confirmed that she had suffered a front wheel flat. Very frustrating, and with $1million on the line and the last chance to display Collins Cup form, potentially very costly too.   The end of lap two represented the halfway mark of the ride, by which point Findlay's charge had seen her take the lead and continue to set the fastest splits on two wheels.   Findlay crossed the 40km time split with an advantage of just over a minute on a quartet of Gentle, Salthouse, Spirig and Lopes. Jocelyn McCauley was sixth, 2:08 back. Philipp was now in seventh, 2:40 back and continuing to gain ground.   Another lap on and the Findlay lead had grown to 1:34, with the chasing quartet of Gentle, Salthouse, Spirig and Lopes together. McCauley was still having a great race, 2:16 back in sixth, with Philipp holding pace to Findlay, but still 2:42 back in seventh. She would be hoping to reduce that a touch ahead of the upcoming 18km run.   Completing the top 10 at the 60km mark on the bike were Skye Moench (USA), Jacqui Hering (USA) and Lawrence (GBR), four minutes behind the hometown leader.   McCauley's progress continued through the final lap, which saw Findlay start the 18km run with a significant lead. Following on the four-lap course were Gentle (+2:04), Salthouse (+2:14), McCauley (+2:19), Philipp (+2:32) and Spirig (+2:42). After taking that penalty incurred in the swim, Lopes started the run in seventh (+3:32).   Run – Gentle takes control Gentle looked brilliant from the start of the run and immediately started gaining on the 2020 PTO Champion Findlay, reducing a 2:04 deficit to 1:35 within the first 2.5km. Philipp had moved into third and was also gaining on Paula – but most significantly she was losing time to Gentle, the 2018 ITU Grand Final winner.   At the end of lap one of four, Findlay's lead was down to just one minute over a flowing Gentle, but Philipp's charge from 28th exiting the water was perhaps coming to a stall. Still in third, she remained 2:30 back and was matching, but not catching, the pace of Paula. Unless anything changed, this was all pointing towards an Australian winner.   The inevitable pass came around the 7.5km mark, and by the midpoint of the run (9km), she was already 23 seconds up, with Philipp now three minutes back in third. Making rapid progress and now up to fourth was Chelsea Sodaro, who had finished a distant second to Philipp at IRONMAN Hamburg. The tables looked set to be turned here, unless the German could raise her pace over the closing kilometres.   Ashleigh Gentle PTO Canadian Open 2022 finish Photo by Darren Wheeler (www.thatcameraman.com) While she didn't get the win, a very happy Findlay held strong for second place and a $70k pay cheque.   The battle to complete the podium went to the final few hundred metres, when Sodaro hit the afterburners and left Philipp unable to respond.   PTO Canadian Open 2022 Results – Pro Women Saturday July 23, 2022 – 2km / 80km / 18km – Edmonton   Ashleigh Gentle (AUS) – 3:30:54 Paula Findlay (CAN) – 3:33:16 Chelsea Sodaro (USA) – 3:34:56 Laura Philipp (GER) – 3:35:10 Julie Derron (SUI) – 3:36:18 Holly Lawrence (GBR) – 3:37:43 Vittoria Lopes (BRA) – 3:38:14 Ellie Salthouse (AUS) – 3:38:34 Sophie Watts (USA) – 3:39:28 Nicola Spirig (SUI) – 3:39:50 India Lee (GBR) – 3:45:04 Nikki Bartlett (GBR) – 3:46:15 Laura Siddall (GBR) – 3:49:06 DNF. Fenella Langridge (GBR) DNF. Emma Pallant-Browne (GBR)     PTO Canadian Open 2022 results: Gustav Iden tops Blummenfelt There was plenty of action on the run at the first ever PTO Canadian Open on Sunday, but when the dust settled, it was Team Norway topping the podium once again.   Gustav Iden took the spoils of victory (including a $100k cheque for first prize) as he came home in front of compatriot Kristian Blummenfelt.   That though tells just a tiny part of the story on what was an incident-packed day in North America.   Swim – Schoeman sets the pace When we previewed the Pro Men's race in Edmonton, one of the factors we mentioned was the quality of swimmers in the field and the likelihood that the pace would be on from the start.   That, not surprisingly, proved to be the case and we saw an elite group of six break clear, headed out of the water by Henri Schoeman (RSA). Separated by just 17 seconds, Schoeman was joined by Aaron Royle (AUS), Alistair Brownlee (GBR), Sam Laidlow (FRA), Ben Kanute (USA) and Kyle Smith (NZL). Plenty of biking legs there too.   The chasers were led by Olympic, World Triathlon and IRONMAN World Champion, Blummenfelt (NOR), who was 1:16 back on the pace-setting Commonwealth Games gold medallist. The Blummenfelt ‘group' was significant, and included the likes of Miki Taagholt (DEN), Frederic Funk (GER) and Iden (NOR).   All told there were 23 athletes within two minutes of the leader after the opening three-lap, 2km swim in Hawrelak Park, but as expected, Lionel Sanders (CAN) was not one of them. ‘No Limits' was 34th of 37 in the water, 3:48 down. The slowest T1 of the entire race, by some margin, was hardly helping his cause, and he would start the bike in 35th.   Bike – Brownlee and Laidlow break clear 20km down – the end of lap one of four – and Laidlow and Brownlee had gained a small advantage, 21 seconds up on Smith and Royle. They in turn were now 10 seconds clear of Kanute and Schoeman.   The Blummenfelt/Iden/Taagholt/Funk and co. chase group started lap two 1:44 back. Sanders had Sebastian Kienle (GER) for company, but will still four minutes behind Brownlee and Laidlow at the front, but now up to 26th.   Brownlee and Laidlow continued to work well at the front, swapping the lead and both clearly fully focussed on optimising the bike section. 40km in and they were now 47 seconds up on Smith who was now riding solo.   Royle, Schoeman and Kanute had now been swept up by the Norwegian express, who has slightly reduced their deficit to 1:32. The pressure was on though, and that group was now down to just seven.   Sanders was losing nothing – but while now up to 20th and still more than four minutes back, he was gaining nothing in time terms either.   The second half of the ride didn't see too much change in terms of the shape of the race. A few seconds here and there, but when the T2 dismount line arrived, it was still Brownlee and Laidlow leading the way. Alistair's dismount however was pretty poor – clearly crossing the line.   The chase group was 1:07 back comprising of Iden, Funk, Blummenfelt, Smith, Royle, Taagholt, Pieter Heemeryck (BEL) covering 3rd-9th in close order. Sanders completed the top-10 (alongside Andrew Starykowicz) at this point and has gained back some time. He was 3:19 back as he headed towards his bike rack.   Run – Gustav holds on as Kristian battles back A late entry to the event, Brownlee had said pre-race that the run was where he was likely to struggle, courtesy of a lack of enough running miles, and he certainly didn't look too good over the opening mile as Laidlow took the lead.   Ominously, Iden and Blummenfelt were now practically stride-for-stride and less than a minute back. They also looked, well, like they usually do – brilliant.   Clearly in pain, Alistair was soon struggling big time, dropping back through the field and seemingly in danger of a DNF. In Brownlee terms, he was in hobble mode and it was painful to watch, from an athlete who has been one of the greatest we've ever seen.   Laidlow started the second lap of four with a 16 second lead, but his chances of maintaining that spot for another 4.5km were basically zero, with the way that Iden and Blummenfelt were flying… and then suddenly Blummenfelt came to an abrupt halt with an apparent hip flexor / quad injury / cramp.   Brownlee broken, Blummenfelt hobbling and just as Iden moved into the lead, Laidlow pretty much came to a stop too with cramps. Carnage all over the course – and all within about 10 minutes. Unexpected excitement and lots of things to be considered for each athlete, considering future season plans and avoiding long-term damage.   With his biggest potential challengers falling away, Iden was now in prime position. At the midway point of the run, his lead was a minute and a half over Blummenfelt, who had seemingly had his own Terminator moment, regenerated, and was looking (very) good again. Remarkable – but given his last 18 months, why expect anything different?   Aaron Royle was continuing to have a great day, holding third place (+1:48), followed by Laidlow, Heemeryck, Funk and Taagholt.   Sanders (+3:44), Smith (+3:45) and Collin Chartier (+4:55) rounded out the top ten with 9km of running remaining.   With one 4.5km lap remaining, Gustav continued to lead – but Big Blu was not giving up, bouncing back, gaining time and just 56 seconds in arrears. Surely even he couldn't take this victory?   At the final turnaround – 2.25km to go – Blummenfelt had cut that 56 seconds to 43 seconds. Exciting racing certainly, but the odds were definitely in favour of the reigning and two-time IRONMAN 70.3 World Champion.   So it proved, and despite the best efforts of his training partner, the legend of the lucky hat remained intact as Gustav Iden took victory at the PTO Canadian Open by just 27 seconds.   Royle capped a fantastic all round performance to complete the podium, ahead of an impressive Laidlow who, like Blummenfelt, bounced back from his mid-race issues for a superb fourth position.   Not the day he wanted, but if you'd told me at 3km that Brownlee would even finish the race, I'd have said you are mad. Kudos to the twice Olympic champion for showing his grit to complete the race.   Gustav Iden Kristian Blummenfelt Aaron Royle photo credit Jamie Dellimore PTO Canadian Open [Photo credit: PTO Canadian Open] PTO Canadian Open 2022 Results – Pro Men Sunday 24 July 2022 – 2km / 80km / 18km – Edmonton   Gustav Iden (NOR) – 3:10:48 Kristian Blummenfelt (NOR) – 3:11:15 Aaron Royle (AUS) – 3:14:26 Sam Laidlow (FRA) – 3:14:47 Frederic Funk (GER) – 3:14:56 Pieter Heemeryck (BEL) – 3:15:23 Lionel Sanders (CAN) – 3:15:49 Max Neumann (AUS) – 3:16:39 Kyle Smith (NZL) – 3:17:02 Miki Taagholt (DEN) – 3:17:14 David McNamee (GBR) – 3:19:07 Alistair Brownlee (GBR) – 3:23:15   What's New in the 303:   Boulder 70.3 Preview and Athlete Information - Athlete Guide General: 20th Anniversary of this epic race! Fun changes and swag in store for you to help us celebrate this historic event. Swim start will be back on the beach this year! Friends and family can cool off in the swim area on the beach between 10:30am and 5pm. There will be kayaks and SUPs there for them to play around on as well! Finish line is now in front of the Visitor Center building! Be sure to continue onto the beach where we'll have a picnic lunch available for athletes, as well as the option for spectators to purchase as well. The beach will once again be a beer garden to help you celebrate your finish!   Parking and Shuttles   Course Swim starts from the swim beach and is a clockwise rectangle. Swim exit is at the marina by the boat ramp and the transition area Bike start in the res out to the parking lot and do the lollipop loop and then back past the bike out to hwy 119 where you head south to 55th and then hairpin to Oxford and hairpin then to 63rd do the right turn on Monarch and do a 180 back and turn left on Niwot and then you hit the first aid station. Continue on Neva to hwy 36 and north to Nelson and head east. Turn north on 65th. West on St Vrain. Back on 36 north to Hwy 86 to 75th and then south. Cut over to 73rd and then 71st head south on hwy 119 to the res. Run - same as last year. https://cdn1.sportngin.com/attachments/document/e798-2462512/2022_70.3_Boulder_Athlete_Guide_rs.pdf Nutrition on course - AID STATIONS Aid stations are approximately every 15 miles on the bike and approximately a mile apart on the run. The general offerings are as Follows   BIKE: Water Gatorade Endurance Formula (Flavor: Orange) Red Bull Maurten Gel 100 Maurten Gel 100 CAF 100 Bars Fruit - Banana   RUN: Water Gatorade Endurance Formula (Flavor: Lemon Lime) Red Bull Cola Maurten Gel 100 Maurten Gel 100 CAF 100 Bars Chips Pretzels Fruit - Bananas & Oranges   Kyle Coon Joins Team INFINIT 31-year-old paratriathlete continues to dominate with first place at the 2022 Paratriathlon National Championships Cincinnati, Ohio, July 20, 2022/ENDURANCE SPORTSWIRE/ – INFINIT Nutrition, the original custom nutrition company, is excited to announce the addition of National Champion paratriathlete Kyle Coon to their Team INFINIT elite athlete roster.   The 31-year-old Colorado Springs resident recently took first place at the 2022 World Triathlon Para Series Montreal in the men's PTVI category. Then went on to capture the U.S. national title in his category at the 2022 Toyota USA Paratriathlon National Championships on July 17th, with a time of 1 hour, 1 minute, 46 seconds.   “INFINIT has powered me for all of my races and training since the beginning of 2021,” said Kyle. “It tastes awesome, and I love that I can customize everything about it! I'm so excited, honored, and humbled to be part of Team INFINIT.”   After losing his vision resulting from a battle with retinoblastoma (rare cancer of the eye) at the mere age of 6, Kyle never once let his hardship prevent him from pursuing his goals. Inspired by world-class blind athlete Erik Weihenmayer, he began pursuing a life of adventure in his teenage years — Hiking to Machu Picchu in 2006, and successfully summiting Mt. Kilimanjaro the following year at the age of 15.   Harvest Moon Long Course Triathlon News - 88 slots remaining It's unbelievable how quickly this summer is flying by. In less than two months we'll be lining up for the Harvest Moon Long Course Triathlon, Duathlon, and Aquabike on September 10th. This is just a friendly registration alert that only 88 slots remain for all categories. TO REGISTER FOR THE HARVEST MOON - CLICK HERE!   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Runs in Colorado (runningintheusa.com)   Video of the week: Quick Highlights: 2022 PTO Canadian Open Women's Race

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

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

With the shifts that came with a global pandemic, we've noticed that many athletes have been changing their sport. Ashleigh Gentle is one of those athletes. This week Haley and Alyssa are talking to Ashleigh - an Australian Triathlete that until recently has mostly focused her career on short course Olympic races. Ashleigh competed in both the 2016 and 2021 Olympics, and this year has begun her journey in non-draft middle-distance racing. Of course, making Alyssa and Haley very excited!  The trio dives deep into Ashleigh's current season, including all of the highs and lows. Despite her fiance being detained at the border (and sent back to Australia!), resulting in them not being able to compete at the Couples Triathlon, Ashleigh has had a successful season so far. Competing in CLASH Miami - which she won, Ashleigh then went on to get 4th at the Oceanside 70.3. Talk about starting off strong!  Follow Ashleigh @gentle_ash  **Support the Podcast**  Sign up for the Feisty Triathlon Team athttp://feistyteam.com/ ( feistyteam.com)  InsideTracker: 20% off at http://www.insidetracker.com/feisty (insidetracker.com/feisty)  Tri Hard: Use code FEISTY15 for 15% off athttp://trihard.co/ ( trihard.co)m Register for the 2022 Verizon New York City Triathlon at https://www.nyctri.com/ and, until April 30th, 2022, register to win one of two FREE entries to the race at https://livefeisty.com/giveaways/nyctri  (https://livefeisty.com/giveaways/nyctri ) This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

The one and only Sam the Man, Sam Long, aka Mr Yo Yo Yo, joined me for a pre-race chat before CLASH Endurance Miami – which he would go on to win a few days later. WATCH the interview on the Babbittville YouTube channel here.   The post Sam Long: CLASH Miami Pre Race Breakfast with Bob appeared first on Babbittville.

This week on the show, Haley and Alyssa talk with Samantha Kingsford. Samantha is one of the fastest elites in all of Xterra, winning three majors on the world tour in 2019 - and getting the Xterra Pan American Tour Title. She recently finished fourth in CLASH Miami after participating in the couple's Triathlon. Samantha talks about her experience starting road racing as an Xterra professional. While Alyssa and Haley make some good arguments - Samantha seems pretty set on off-roading. Further, she discusses what it is like to be a professional athlete in New Zealand during a pandemic and the horrors of a hotel quarantine with only 30-minutes of outdoor time each day. Follow Samantha on Instagram @samanthakingsford ***Support the Podcast*** Sign up for the Feisty Triathlon Team athttps://live-feisty.mn.co/ ( )http://feistyteam.com/ (feistyteam.com) https://www.thatsitfruit.com/ (That's It): 20% off athttps://www.thatsitfruit.com/ironwomen ( )http://thatsitfruit.com/ironwomen (thatsitfruit.com/ironwomen) with code IRONWOMEN https://info.insidetracker.com/ironwomen (InsideTracker): 20% off athttps://info.insidetracker.com/feisty ( )http://insidetracker.com/feisty (insidetracker.com/feisty) Tri Hard: Use code FEISTY15 for 15% off athttp://trihard.co/ ( trihard.co)m  This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

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!

Candid discussion of all things endurance sports related 

This week we're talking to USAT's Athlete of the Year, Minori Minagawa. We recorded this right after Minori's first pro race, the very tough Clash Miami. Unfortunately, she was one of the many women who were forced to DNF in those conditions; she couldn't even feel her hands or feet when she dropped out from overheating & dehydration! We talk about that race, what it's like jumping into the pro ranks this year, and how she went from first Olympic triathlon EVER during the pandemic to winning 70.3s to going pro—all in the last two years. What has that learning curve been like? And how's training in Ohio? But first, Sid Talks is back! Laura Siddall helps us recap the last two big weekends of racing: Miami, Lanzarote, and Sid's second place down in Chile. Racing season is really really here.

This week we're talking to USAT's Athlete of the Year, Minori Minagawa. We recorded this right after Minori's first pro race, the very tough Clash Miami. Unfortunately, she was one of the many women who were forced to DNF in those conditions; she couldn't even feel her hands or feet when she dropped out from overheating & dehydration! We talk about that race, what it's like jumping into the pro ranks this year, and how she went from first Olympic triathlon EVER during the pandemic to winning 70.3s to going pro—all in the last two years. What has that learning curve been like? And how's training in Ohio? But first, Sid Talks is back! Laura Siddall helps us recap the last two big weekends of racing: Miami, Lanzarote, and Sid's second place down in Chile. Racing season is really really here.

Michael and Keith first give some training updates before getting into the main topic of Strength Endurance Training and how it fits into your Long Course training program. They then answer some questions, including racing on back to back weekends, and give some workouts for the episode. To finish, the guys recap some recent pro races, including Clash Miami and look ahead to Ironman 70.3 Lanzarote.   Don't forget to submit questions using #trifasterpodcast   Follow Michael on youtube at https://www.youtube.com/c/MichaelMansfieldTri   You can learn more about Keith and his coaching services at https://www.fortworthtc.com/

Estrenamos podcast en Planeta Triatlón hablando con la profesional Sara Pérez que nos habla de Clash Miami. Puedes leer todo sobre triatlón en nuestra revista.

This week we are back to look at all the action from Clash Miami and get excited about some big races coming up in the next few weeks including Lanzarote 70.3 this weekend and Oceanside 70.3 which is looking to have one of the most stacked fields since The Collins Cup. We look at the performances of Sam Long and Ashleigh Gentle in Miami and give our predictions for Lanzarote which has Anne Haug, Jess Learmonth and Kat Matthews all lining up. For more information about MX Endurance: http://www.mxendurance.com   To sign up as a podcast member and get a whole bunch of benefits head to  https://www.mxendurance.com/podcast   To watch this podcast as a video visit: https://bit.ly/3vzSss2      Claim your free Off-Season Strength Training Plan: https://mxendurance.com/free-plan   Or check MX Endurance out on Social Media:  Facebook https://www.facebook.com/TeamMaccax/ Twitter: https://twitter.com/mxendurance  Instagram: https://www.instagram.com/mxendurance    For any questions, comments or suggestions send us an email at podcast@mxendurance.com      You can follow James at https://www.instagram.com/bale.james85    You can follow Tim at https://www.instagram.com/tford14    If you want the down low on the PTO then sign up for their mailing list: http://bit.ly/PTOMXEndurance 

Jack, Nick and Lisa are back from their season opener at Clash Miami. Today they sit down to recap their race experiences and how both the women's and men's races played out.   If you want to go above and beyond consider supporting us over on Patreon by clicking here!   Follow us on Instagram at @realtrisquad for updates on new episodes.    Individual Instagram handles: Garrick Loewen - @loeweng Nicholas Chase - @race_chase Jackson Laundry - @jacksonlaundrytri

Pacing is an art and we can all get better. Today, we get into changing and acclimating to the conditions and learning more from your workouts. We talk about being paralyzed by the numbers on the fly and why it's best to react later. Real world environments. Training inside vs. Outside. Breath and Rhythm, along with a little March Madness and Clash Miami.  Topics: Tennessee rolls, Wisconsin falls Brady makes Hayden happy Pop Tarts Dusted on the Trails Clash Miami - A bummer? Avoidance Means Stagnation Let your body catch up to the conditions Why you have to get outside Wind Nothing is Isolated Fatigue is fatigue Nutrition intake when it's cold Strength work on the fly Practicing in a real world environment Effort and Conditions What's Alarming When you get inside your head Breath and Rhythm Writing with eyes closed Learn the lesson afterwards Just be who you are today Paralyzed by the numbers “I ran slower than I thought I would today.” More effective when we're focused Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: CrushingIron@gmail.com  Registration is still open for the C26 Club Training Program. Take the worry and stress out of your next year of planning, recovering, taper, etc. The Club membership is good for 12 months from sign up. For more information, please visit www.C26Triathlon.com/the-c26-club Looking for a swim analysis, personalized zones for training, and an awesome experience? Check out our New C26 Hub Training Center in Chattanooga.  C26 Gear is now available (for a limited time) at www.c26triathlon.com/c26-store  A great way to support the podcast!  Looking for an awesome coach? Check out our team of awesome coaches on our Coaching Page on C26Triathlon.com  Big Shout out to podcast listener and Wordpress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby's work at https://hughesdesign.co/ You can also slide by www.crushingiron.com which is now the official blog page for the podcast. Community and coaching information are at www.c26triathlon.com  Our 2020 C26 Camps are sold out (other than swim camp) Find out more on our Camps Page. If you'd like to support the Crushing Iron Podcast, hit up our Pledge Page and help us keep this podcast on the rails. Thanks in advance! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate 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 YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.c26triathlon.com Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com

Clash Miami was no shortage of drama.. We had quite the time chatiing out this one!Picks, who got them right and who got them oh so wrong.. Hot Takes are BACK! 

This week we are joined by the winner of Dubai 70.3 and the new (kind of) 70.3 World Record Holder, Marten Van Riel. We talk about his incredible Dubai performance, why finishing 4th place at the Olympics is the worst and why this year he is going to make the step up to the top of the podium in the WTCS. We also preview Clash Miami, Discuss the Couples Championship and what Daniela Ryf's Dubai performance means for the future. To find out more about Marten Van Riel visit: https://www.martenvanriel.be/  For more information about MX Endurance: http://www.mxendurance.com Join us in St George: https://www.mxendurance.com/training-camps/mx-endurance-st-george-camp-experience/  To sign up as a podcast member and get a whole bunch of benefits head to  https://www.mxendurance.com/podcast   To watch this podcast as a video visit: https://bit.ly/3vzSss2    Claim your free Off-Season Strength Training Plan: https://mxendurance.com/free-plan   Or check MX Endurance out on Social Media:  Facebook https://www.facebook.com/TeamMaccax/ Twitter: https://twitter.com/mxendurance  Instagram: https://www.instagram.com/mxendurance    For any questions, comments or suggestions send us an email at podcast@mxendurance.com      You can follow James at https://www.instagram.com/bale.james85    You can follow Tim at https://www.instagram.com/tford14  You can follow Marten at https://www.instagram.com/martenvanriel   If you want the down low on the PTO then sign up for their mailing list: http://bit.ly/PTOMXEndurance 

Wir melden uns heute relativ müde bei euch. Damit aus dem Podcast trotzdem ein Triathlongelaber wird, haben wir Nils Frommhold rangeholt. Wir haben nicht nur über die Stimmung im Trainingslager gesprochen, sondern auch über das Weltrekordrennen von Dubai und den gerade stattfindenden Clash Miami. In diesem Sinne: Viel Spaß und gute Erholung! Anzeige: Dieser Podcast wird präsentiert von AG1! Mit insgesamt 75 essentielle Vitaminen, Mineralstoffen und Zutaten aus Vollwertkost, lebenden Kulturen für die Darmgesundheit, Botanicals und vielem mehr ist AG1 aus ernährungsphysiologischer Sicht ein vollständiges Nahrungsergänzungsmittel. Alles was Triathleten über AG1 wissen sollten, findest du bereits bei uns im Blog! Wenn du es selbst ausprobieren willst, dann sichere dir unter athleticgreens.com/pushinglimits zusätzlich zehn praktische Travel Packs perfekt für die anstehende Trainingslager-Saison! Hier kannst du den Triathlongelaber Podcast hören: zur Episode auf Soundcloud MP3-Datei der Episode herunterladen Darüber sprechen wir im Podcast: Mit Verstärkung: Nils Frommhold ist zu Gast Dubai Rückblick: Das Weltrekordrennen Clash Miami Ausblick: Der nächste Kracher Weiterführende Links: Zu unserem Instagram-Account Alle Podcast-Episoden   Der Beitrag #167 Podcast Triathlongelaber: Im Team, aber nicht intim erschien zuerst auf Pushing Limits.

Supporting UkraineIronmanClash MiamiCouples ChallengeMLBGate River Run3 Questions

Joining us this week were the winners of Couples Championship- Non Stanford and Aaron Royle. They give us a glimpse into what's to come for this season along with preview for this weekend at Clash MiamiFollow Non and Aaron on socials belowhttps://www.instagram.com/aaronroyle/?hl=enhttps://www.instagram.com/nonstanford/?hl=en