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#486 Triathlon Longevity with Coach K   Welcome Welcome to Episode #486 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.    We are rolling out the fountain of youth this week as we explore how triathlon leads to longevity and how to splash around in this fountain of youth for as long as you can.    April –​​ that's right, Rich! This week we're trading wrinkle cream for running shoes and Botox for bike intervals. Because if triathlon is the fountain of youth, then we're doing cannonballs in it! We've got insights, inspiration, and maybe a few secrets to staying fast, strong, and ageless—so let's jump in!   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News Ask A Coach: How to find longevity in triathlon? Get Gritty: Attend a Training Camp - Preview of Swim Camp Schedule TriDot Workout of the Week: Swim Ladder Fun Segment: Triathlon Would You Rather–Disney Edition   Announcements and News:   Upcoming Programming - Our March focus will be on running.   Apr. 19 - Bill Plock joining us to talk about Colorado's Ride Apr. 26 - Athlete Highlight! :) Sasha Goldsberry  May 3 - Group Ride - Boulder 70.3 of FulGaz   G2G Spring Training Camp May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder The water bottles arrived and they look amazing. We are already at 20% of slots reserved. https://grit2greatnessendurance.com/training-camp   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Greatness isn't about luck—it's about preparation. At Grit2Greatness Endurance Coaching, we've partnered with TriDot to help you train with purpose, precision, and progress. Custom workouts. Smarter insights. AND a 2-week free trial to prove it works. After that? Plans start at just $14.99/month. No more wasted time. No more wasted effort. Click either Coach Rich's or Coach April's link in our show notes and train like the athlete you're meant to be. Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: Webinar with Coach Kurt “Mad Dog” Madden Coach Kurt Madden, with 50 IRONMAN finishes, 15 first place finishes in his age group across IRONMAN competitions, multiple top-ten finishes at the Ironman World Championships, and Two-Time Winner of the Ultraman World Championships is joining us to talk about longevity in triathlon and running. Get Gritty Tip: Attend A Training Camp Day 1: May 17 - USAFA Recreation Center  Schedule: 8:00 Welcome and Swag (coffee and carbs) 8:30 Swim Skills Workshop (3 hrs) 11:30 Lunch and Learn (box lunches)* 12:00 Race Rehearsal (2-4 hours; cheer others when done) 5:00 Social happy hour (Ivy Wild at the Bistro) * Please let us know about any food allergies or dietary restrictions   What to Bring: Swim gear (swimsuit, googles, cap, longblade fins, snorkel and nose clip) Bike gear (bike, helmet, shoes, bottles, nutrition, emergency kit) Run gear (running shoes, running hat, sunglasses) ID and and Gate Pass   Day 2: May 18 - Chatfield State Park Kingfisher Lot (across from Gravel Pond) Schedule: 8:00 Meetup for coffee and carbs 8:30 AM OWS Clinic (Location A - Gravel Pond beach) 10:00 Transition Clinic (Location B - Swim Beach lot) 12:00 Lunch* and “Ask A Legend” with Olympic Triathlete Jennifer Gutierrez 1:00 Start Long Runs (1-2 hours; cheer others when done) 3:00 Camp Awards and Closing  * Please let us know about any food allergies or dietary restrictions   What to Bring: Swim gear (swim or tri suit, wetsuit, tinted goggles, bright swim cap, neoprene cap (optional), swim safe buoy, earplugs, vaseline, TriSlide) Run gear (running shoes, running hat, sunglasses) Transition bag (towel, etc) TriDot Workout/Drill of the Week: Swim Ladder Ready to descend the swim ladder? This week's workout is all about pacing, form under fatigue, and dialing in your endurance one rung at a time. We kick things off with a smooth 200 at Zone 2, just to get things flowing. From there, we sharpen technique with some 6/1/6 drills and one-eyed breathing to help you stay long and balanced in the water. Main Set 1 x 500 Build to Z4 (20 sec) 1 x 400 Build to Z4 (20 sec) 2 x 300 @ Z4 w/Paddles (20 sec) 2 x 200 @ Z2 (20 sec) 5 x 100 @ Desc to Z4 w/Paddles (20 sec) 125 Alternating Drill Choice/Free by 25 (25 sec)     Cool Down Balance of time @ Z2 and/or repeat warmup drills as time permits. Session tip: As the intervals get shorter and your rest gets more generous, resist the urge to get sloppy. Hold that form, stay efficient, and finish as strong as you started. Swim ladders are sneaky good—they build aerobic strength while training your brain to stay focused when fatigue sets in. Climb smart, descend sharper.       Fun Segment: Triathlon Would You Rather – Disney Edition! “Okay folks, it's time for a magical twist on our favorite game—Triathlon Would You Rather: Disney Edition! We're diving headfirst into the world of castles, sidekicks, and talking animals… but with a triathlon twist. These questions will put your race-day imagination to the test!”     Would You Rather…   …have your bike tuned by the mice from Cinderella OR ride a bike built by Hiccup from How to Train Your Dragon?    …run your marathon through the Pride Lands being chased by hyenas OR Run through the hellscape that is Fantasia!   …fuel with Princess Tiana's beignets at every aid station OR pre-race carbo-load with Lady and the Tramp?   …have Genie as your triathlon coach with unlimited wishes (but zero structure) OR be coached by Mulan—with perfectly executed drills and warrior-level discipline? …be stuck in a never-ending loop of “Let It Go” for the entire bike course OR have “It's a Small World After All” play during the entire run course?   …be the only human in a Disney-themed triathlon with every character in costume OR do a normal triathlon—but every volunteer is a Disney villain?   …win your age group and get your medal presented by Mickey Mouse OR finish last but get a surprise post-race photo shoot with the entire Disney Princess crew?     Closing Line: “So…to our listeners, what's your pick? And remember, there are no wrong answers—just magical ones. Share your choices with us on Instagram, Facebook, or tag a Disney-obsessed training partner who needs to hear this!” "All our dreams can come true, if we have the courage to pursue them."  – Walt Disney   Closing: Before we close, I want to wish you (April) good luck at tomorrow's “The Bear” MTB race by Rattler Racing. Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!  

Thanks for checking out Episode 70 of the Trainer's Scoop!Boy oh boy have I been sitting on this episode for a while! I'm very glad to be dropping episode 70 with none other than Bryce Calvin of Progressive Performance (P2). You might have seen some of my work with Bryce and his coaching company over the past year, as I was a part of the P2 Internship/Mentorship in the summer/fall of 2022, where I learned so much about how to be a better coach. If you've been following for years, I originally had Bryce on the podcast back in August of 2020, and it's been crazy to see how far he's come since then. Bryce is someone that I really do look up to, the development he's made personally and professionally since I've met him is just downright impressive, and he's someone that I'm very happy to have in my corner. You should be following Bryce if you aren't already, for so many different reasons! Here's some of the discussion points throughout the podcast:0:00-4:00 - What's New w/ Bryce? 4:00-14:00 - Business Advice 14:00-20:00 - Bryce's Business & The Industry 20:00-24:30 - P2 Internship/Mentorship 24:30-35:00 -  Learning & Productivity Tips35:00 - 44:00 - Growth Mindset44:00-57:00 - Open Mind Approach57:00-59:07 - Closing Please check out Bryce's social media, he really does put out great contenthttps://www.instagram.com/brycecalvin23/https://www.instagram.com/progressiveperformancep2/Share this episode around with your friends and family! And as always, thank you so much for the support, if you liked this episode or learned something, please leave the podcast a positive review on Spotify and Apple Podcasts/ ________________________________________________________________________________________________If you caught the ad in the podcast, I'm working with Raw Nutrition, a company that makes great supplements with the right dosing, great flavors, and business ethics. You can use my code DMARTIN070 at checkout for a 10% discount, which directly helps me put out podcasts like this! For more of The Trainer's Scoop, follow me on IG: https://www.instagram.com/dmart_training/

On this episode of The Hollywood Outsider podcast, with Ted Lasso, Marvelous Mrs. Maisel, Barry, Succession, and so many others ending their TV runs at the height of their success, we decided to dive into the concept of these shortened TV seasons. Do we love them? Do me miss the days of 10 years worth of 22 episodes every year? It's a deeper conversation than you would think.  Also this week, we take a look at the MAX rebranding a couple weeks in, this recent surge of cliffhangers in theaters, our spoiler-free reviews of Spider-Man: Across the Spider-Verse and The Angry Black Girl and Her Monster, and our game: Let's Do It Better! Discussed on this episode: (0:00 – 30:51) MAX, Movie Theater Cliffhangers (30:52 – 1:06:29) Review: Spider-Man: Across the Spider-Verse, The Angry Black Girl and Her Monster | Recommendations (1:06:30 – 1:24:52) From the Outside In: Shortened TV Seasons  (1:24:53 – 1:33:55) Let's Do It Better! | Closing Please support The Hollywood Outsider and gain immediate access to bonus content, including Patreon exclusive podcast content like our Bad Movie Night by visiting Patreon.com/ TheHollywoodOutsider Be sure to join our Facebook Group Follow us on Twitter @BuyPopcorn

Thanks for checking out Episode 54 of The Trainer's Scoop! In this episode, I'm joined by Jorge Brites. Go give him a follow on Instagram @jorge_britess_ !Jorge has an awesome success story. Since his family moved to the States at 17, he has created a successful Online Coaching Business, and he is an absolutely stellar content creator on Instagram. The way he is able to translate an evidence based approach to the masses in an informative and eye catching way is very impressive to me, and I had a great discussion with him revolving around his coaching philosophies, competitive experiences, and social media content creation process. Here are some of the time stamps from our discussion:0:00-8:00: Getting to know Jorge8:00-14:00: Weight Loss Tips 14:00-35:00: Accountability/Social Media 35:00-48:00: Starting a Coaching Business48:00-55:00: Fun Q/A!54:00-55:00: Closing Please go support Jorge however you can, I see huge things in his future as a coach and competitor! https://www.instagram.com/jorge_britess_/Share this episode around with your friends and family! And as always, thank you so much for the support, if you liked this episode or learned something, please leave the podcast a positive review on Spotify and Apple Podcasts, and share it with your friends! ________________________________________________________________________________________________If you haven't already, go check out my new nutrition eBook! www.dmarttraining.com/ebook For more of The Trainer's Scoop, follow me on IG: https://www.instagram.com/dmart_training/

Will Branum is a retired 26 year Navy SEAL. He is the founder of Naked Warrior Recovery, supporting Veterans & first responders' recovery. 0:00 Sponsor Ad https://www.am300.com/mettle 0:12 Podcast Intro 2:07 Preston introducing Will Branum 4:45 Will Talking about his story 8:07 Joining the Navy to become a Navy SEAL 14:01 Will Asking CNO for Opportunity to go to SEALs Training 16:00 Talking about turning “Failure” into Massive Success 17:12 Pointing out how Will never gave up, pushed through “Failing” which made him a stronger SEAL. 19:23 If you put an obstacle in front of me I’m going to overcome it 20:04 Talking about people who said he would never make it, you don’t have what it takes. Use that as fuel or water to put out your fire. “Okay, we’ll see” 23:05 Saying, “I don’t want to be here” never happened. Singularity of FOCUS. 24:40 Will talks about his struggle after leaving the military life to civilian life, is the hardest military mission he has ever been on. 26:34 Lack of elite performer brotherhood-finding them now and becoming teammates with them 27:05 Planning the day before, laying clothes out- getting up and ready to go. Mentally Prepare for tomorrow, Today. 29:35 Will talking about Training, Planning, Contingency Plans for when life doesn’t go as planned which is almost always. 31:00 Non Profit Ad visit https://kirstieennisfoundation.com/ Using what you go through as a catalyst for your better life. See if this is something you could support. 32:45 Preston talking about Mission First. 34:24 Will talking about his mission NOW to help Veterans and First Responders recover from traumatic events. Physical, Mental, Emotional. 34:54 Talking about using CBD to calm the fire, keep out of the red zone. 36:50 CBD Helped stay out of the red zone 39:35 For more information or to see if this is a fit for you https://nw-recovery.com/ 40:14 Will explains what Naked Warriors were. 44:09 Talking about the armor we wear, because of the intensity of life right now, never letting recovery happen. Becoming naked emotionally to let recovery happen. 46:16 Will talks about how CBD helped him drink significantly less. 46:51 Preston talking about the layers we put on to protect the true authentic self. The fear of people seeing us for who we really are. 47:28 We care too much what other people think about us. Just be a better person tomorrow than we were today. 48:06 Use promotion code “Mettle” for a 20% discount visit https://nw-recovery.com/shop/ 50:55 Finding what YOUR mission is. What helps you, and sharing that with the world. 51:33 Will talks about his Non-CBD product Super Greens https://nw-recovery.com/product/navy-seal-super-greens-2/ 59:06 Talking about Servant Leadership-Wanting to make a great team, to make everyone around them better. 1:02:11 Overlooked and underappreciated Servant Leaders who need tools to recover, Will serves those who have served. 1:05:37 Final Question: If you had 30 seconds to talk to someone who is operating in the Red what would you say to them? What makes you happy? Do that! Find a way to help other people, doing what you love. Get good at it. DO more of what you love. Make that your mission. Focus on what makes you happy, get there-and stay there. 1:08:12 Closing-Please share with someone you know who would benefit. Find us on Instagram, Twitter and Facebook @mettlementality --- Send in a voice message: https://anchor.fm/mettlementality/message Support this podcast: https://anchor.fm/mettlementality/support

Our guest today is time trial and track cycling specialist Kyle Pitman and Paralympic 2021 athlete.  More on his story in a minute.  Also in today's show: What's new in the 303 including a new KOM on a stretch that all the pros ride in Boulder "36 to Ward" Endurance News including a PTO announcement about the Challenge Daytona prize purse Video of the Week - yes we have two again this week   Sponsor UCAN: UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®, which has helped thousands of athletes eliminate GI distress and prevent the bonk. Use in your training to fuel the healthy way and recover quickly!   Use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/ UCAN Bundles - always on sale at up to 20% off - https://ucan.co/product-category/bundles/ UCAN Protein - Cocoa, Cookies and Cream and Cocoa Energy - 20% off using UCANPROTEIN   Interview with Kyle Pitman: Kyle competed as an NCAA varsity athlete rowing for the United States Naval Academy. After graduating from Navy, Kyle was commissioned as an officer in the Marine Corps. During his two tours in Iraq, he suffered multiple stress fractures in his feet, carrying weapons, heavy packs, and jumping off of moving vehicles. Like a true Marine, he toughed it out so he could stay with the men and women of the First Marine Division. After several years of dealing with issues in his feet, he eventually began to notice significant pain in his hips. The orthopedist who first examined him had to double check his identity because he was certain he was looking at an Xray of a 75- year-old. In early 2010 while an instructor at the Naval Academy and racing for ABRT, Kyle and some fellow military cyclists  decided to found 4Mil, a non-profit with the goal of breaking the Race Across America record while raising money to support wounded Veterans.  After a consultation with a classification specialist, Kyle felt confident enough to sign up for Paracycling Road National Championships in Augusta, GA in 2018, where he was officially evaluated by USOPC classifiers. He received his provisional C5 classification and was allowed to race. A second classification at Paracycling Track National Championships in December 2018 made his classification permanent. Selection to Team USA would fulfill a lifelong dream to represent the United States in a different way. The opportunity to push myself and compete in that arena against the best in the world is incredible.    Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show.  iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you!  Save 25% on all products right now.  Go to www.ikorlabs.com for more details.   What's New in the 303: When the Hometown Boy Becomes the Hometown MAN! Sam Long's previous best for 36 to Ward was a 1:02:56 (no idea how long ago).  The previous KOM was held by Paul Hartner with a time of 55:11.  Sam Long announces he's going for the KOM and does a sponsor give away for Iced chains, a cassette and a headband for the best guesses at what his time will be.  I guessed 55:05 or something like that.  He takes the 36 to Ward KOM in 53:11 breaking the previous KOM of 55:11 by 2 minutes!  WTF!  He even changed his hometown on Instagram to Ward.   KOM Wish List for Sam Long Lookout Mountain Flagstaff or Superflag Sunshine Canyon Deer Creek / High Grade Pikes Peak Mountain Evans Squaw Pass Independence Pass St Vrain Canyon   John Denver and Road Bikes. The Rodney Dangerfield’s of both Deserve Respect. And Here is Why. Now to the Road Bike; is it destined to follow a John Denver cassette tape into obscurity? Become a legend it wasn’t? Now, throw in a million new Front Range residents, stoned, texting cousin Vinny in Newark on a shoulder-less road system built after WWII and what could possibly go wrong?   Endurance News: CHALLENGENORTHAMERICA, USA TRIATHLON AND THE PROFESSIONAL TRIATHLETES ORGANISATION TO PARTNER AT ICONIC CHALLENGEDAYTONA RACE IN DECEMBER USA Triathlon and the Professional Triathletes Organisation have joined forces with CHALLENGENORTHAMERICA to be part of its iconic CHALLENGEDAYTONA race at Daytona International Speedway on December 4th, 5th and 6th.  The three-day triathlon festival will attract athletes from around the world to compete at the “World Center of Racing ®” and will feature an array of different events, including age-grouper sprint and middle-distance events, junior challenges, a Pro-Am relay and will culminate with a PTO Middle Distance World Championship Race with a $1,000,000 prize purse for the world’s top professional triathletes.   https://303cycling.com/crosswalks-and-bikes-dont-assume-anything-avoid-them-in-most-cases/ Being in a crosswalk on a bike is not a very safe place to be. Mitch Westall has had a bit of a nightmare after being hit in one and has learned a lot about the rules of a crosswalk. Bottom line, don’t assume anything. On July 16th, 2019, while riding my bicycle over the crosswalk onto the Lone Tree C‐470 trail, I was hit by a car: a direct impact to my rear wheel. The driver had stopped with the front of her car in the middle of the crosswalk for eight seconds, before I cautiously rode in front of the car. I was slowly proceeding forward when the driver pulled forward and hit me. After being hit, the driver stopped, and I asked her why she hit me. The 68 year‐old driver responded that she had never seen me and was coming back from lunch. I called the police and awaited their help. Their response was to issue me a ticket and to wish the driver a safe passage home. A cyclist has absolutely no legal right to rise in a crosswalk; in essence, the oblivious driver had every right in the world to hit me.   Video of the Week: 303 Garage Talk #6: Pete Piccolo  OPTIMIZE Total Body Home Workout with Personal Trainer Chris Kim   Upcoming Interviews: Pro triathlete, Colin Laughery is going to join us and give us a real transparent look at his life, being a pro, a husband and dad of two.   Chris Anthony perhaps most known for being a professional skier in the Warren Miller movies is joining us to talk about a host of topics including Colorado Classic, his connection to the 10th Mountain Division, Chris Anthony Youth Initiative Project and of course, skiing.   Closing: Please support our sponsors. We really think these are amazing products.  Check them out at  https://milehighendurancepodcast.com/sponsors. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Our guest today is time trial and track cycling specialist Kyle Pitman and Paralympic 2021 athlete.  More on his story in a minute.  Also in today's show: What's new in the 303 including a new KOM on a stretch that all the pros ride in Boulder "36 to Ward" Endurance News including a PTO announcement about the Challenge Daytona prize purse Video of the Week - yes we have two again this week   Sponsor UCAN: UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®, which has helped thousands of athletes eliminate GI distress and prevent the bonk. Use in your training to fuel the healthy way and recover quickly!   Use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/ UCAN Bundles - always on sale at up to 20% off - https://ucan.co/product-category/bundles/ UCAN Protein - Cocoa, Cookies and Cream and Cocoa Energy - 20% off using UCANPROTEIN   Interview with Kyle Pitman: Kyle competed as an NCAA varsity athlete rowing for the United States Naval Academy. After graduating from Navy, Kyle was commissioned as an officer in the Marine Corps. During his two tours in Iraq, he suffered multiple stress fractures in his feet, carrying weapons, heavy packs, and jumping off of moving vehicles. Like a true Marine, he toughed it out so he could stay with the men and women of the First Marine Division. After several years of dealing with issues in his feet, he eventually began to notice significant pain in his hips. The orthopedist who first examined him had to double check his identity because he was certain he was looking at an Xray of a 75- year-old. In early 2010 while an instructor at the Naval Academy and racing for ABRT, Kyle and some fellow military cyclists  decided to found 4Mil, a non-profit with the goal of breaking the Race Across America record while raising money to support wounded Veterans.  After a consultation with a classification specialist, Kyle felt confident enough to sign up for Paracycling Road National Championships in Augusta, GA in 2018, where he was officially evaluated by USOPC classifiers. He received his provisional C5 classification and was allowed to race. A second classification at Paracycling Track National Championships in December 2018 made his classification permanent. Selection to Team USA would fulfill a lifelong dream to represent the United States in a different way. The opportunity to push myself and compete in that arena against the best in the world is incredible.    Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show.  iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you!  Save 25% on all products right now.  Go to www.ikorlabs.com for more details.   What's New in the 303: When the Hometown Boy Becomes the Hometown MAN! Sam Long's previous best for 36 to Ward was a 1:02:56 (no idea how long ago).  The previous KOM was held by Paul Hartner with a time of 55:11.  Sam Long announces he's going for the KOM and does a sponsor give away for Iced chains, a cassette and a headband for the best guesses at what his time will be.  I guessed 55:05 or something like that.  He takes the 36 to Ward KOM in 53:11 breaking the previous KOM of 55:11 by 2 minutes!  WTF!  He even changed his hometown on Instagram to Ward.   KOM Wish List for Sam Long Lookout Mountain Flagstaff or Superflag Sunshine Canyon Deer Creek / High Grade Pikes Peak Mountain Evans Squaw Pass Independence Pass St Vrain Canyon   John Denver and Road Bikes. The Rodney Dangerfield’s of both Deserve Respect. And Here is Why. Now to the Road Bike; is it destined to follow a John Denver cassette tape into obscurity? Become a legend it wasn’t? Now, throw in a million new Front Range residents, stoned, texting cousin Vinny in Newark on a shoulder-less road system built after WWII and what could possibly go wrong?   Endurance News: CHALLENGENORTHAMERICA, USA TRIATHLON AND THE PROFESSIONAL TRIATHLETES ORGANISATION TO PARTNER AT ICONIC CHALLENGEDAYTONA RACE IN DECEMBER USA Triathlon and the Professional Triathletes Organisation have joined forces with CHALLENGENORTHAMERICA to be part of its iconic CHALLENGEDAYTONA race at Daytona International Speedway on December 4th, 5th and 6th.  The three-day triathlon festival will attract athletes from around the world to compete at the “World Center of Racing ®” and will feature an array of different events, including age-grouper sprint and middle-distance events, junior challenges, a Pro-Am relay and will culminate with a PTO Middle Distance World Championship Race with a $1,000,000 prize purse for the world’s top professional triathletes.   https://303cycling.com/crosswalks-and-bikes-dont-assume-anything-avoid-them-in-most-cases/ Being in a crosswalk on a bike is not a very safe place to be. Mitch Westall has had a bit of a nightmare after being hit in one and has learned a lot about the rules of a crosswalk. Bottom line, don’t assume anything. On July 16th, 2019, while riding my bicycle over the crosswalk onto the Lone Tree C‐470 trail, I was hit by a car: a direct impact to my rear wheel. The driver had stopped with the front of her car in the middle of the crosswalk for eight seconds, before I cautiously rode in front of the car. I was slowly proceeding forward when the driver pulled forward and hit me. After being hit, the driver stopped, and I asked her why she hit me. The 68 year‐old driver responded that she had never seen me and was coming back from lunch. I called the police and awaited their help. Their response was to issue me a ticket and to wish the driver a safe passage home. A cyclist has absolutely no legal right to rise in a crosswalk; in essence, the oblivious driver had every right in the world to hit me.   Video of the Week: 303 Garage Talk #6: Pete Piccolo  OPTIMIZE Total Body Home Workout with Personal Trainer Chris Kim   Upcoming Interviews: Pro triathlete, Colin Laughery is going to join us and give us a real transparent look at his life, being a pro, a husband and dad of two.   Chris Anthony perhaps most known for being a professional skier in the Warren Miller movies is joining us to talk about a host of topics including Colorado Classic, his connection to the 10th Mountain Division, Chris Anthony Youth Initiative Project and of course, skiing.   Closing: Please support our sponsors. We really think these are amazing products.  Check them out at  https://milehighendurancepodcast.com/sponsors. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Your journey today is going to be a trip down Ironman Lane with Matt Miller of BASE Performance. Matt has been in triathlon from very early in the sports history. To this day he trains with pros in Boulder, has guided several VI athletes to Ironman finishes, has modeled for IRONMAN cologne, and as the owner of BASE Performance is going to give us a really transparent look at how COVID-19 is impacting the sports nutrition business segment. Also in today's show: What's new in the 303 Endurance News Video of the Week   Sponsor UCAN: We're not racing yet. This is a great time to try new nutrition in your training, something that is completely different than other sports nutrition out there. Use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/ UCAN Bundles - always on sale at up to 20% off - https://ucan.co/product-category/bundles/   Interview with Matt Miller: President of BASE Performance Visually impaired athlete guide IRONMAN cologne model Triathlon historian Favorite quote "Every Saint Has A Past....Every Sinner Has A Future" -- Oscar Wild --   Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 25% on all products right now. Go to www.ikorlabs.com for more details.   What's New in the 303: Ride The Rockies Postponed To June 2021 Every June, we look forward to hosting more than 2000 riders from around the world to explore the Colorado Rocky Mountains by bicycle. Unfortunately, after evaluating the current situation surrounding COVID-19 and the need to maintain the safety of our riders, we have made the difficult decision to postpone the 34th Annual Denver Post Ride the Rockies until June of 2021.   Shawn Ferrell, “Closest Thing to Sitting in Captain’s Chair of the Enterprise” Executive Director of the Bike Racing Association of Colorado (BRAC), Shawn Ferrell, joined 303 Garage Talks this past week. He offered his views on the current state of racing in Colorado and some visions of the future of BRAC. But we also learned more about Shawn and stories from being an official for major professional bike races in 44 countries.   Endurance News: The Only Equipment You Need for a Solid Shelter-at-Home Workout Can't get to your gym or favorite boutique fitness studio? Get your fitness on at home. Any well-appointed home gym should have these essentials. With gyms and boutique fitness studios temporarily shuttered due to the coronavirus, people are having to get their fitness on in the comfort of their own home. Good news: It's a membership-free situation that gives you the flexibility to work out whenever you want. But unless you're, say, the co-founder of Equinox Fitness with the most insane home gym we've ever seen, you likely don't have all the high-end dedicated fitness equipment needed for a state-of-the-art sweat sesh.   JESPER SVENSSON (SWE) VICTORIOUS DURING THE MEN’S IRONMAN VR3 PRO CHALLENGE Four professional men capped off the third edition of the IRONMAN® VR™ Pro Challenge by taking to the virtual bike course and going head-to-head in a sprint distance race simulation. It was Jesper Svensson of Sweden victorious in a tight race. Utilizing Official Virtual Cycling partner ROUVY’s augmented reality to race, the four professional men of Svensson, Igor Amorelli (BRA), Kyle Buckingham (ZAF), and Cody Beals (CAN) all conquered two laps on the 20km virtual bike course. Svensson completed the two laps of the sprint distance simulation in a time of 53:29 including the day’s fastest lap of 26:34 to take the win. Buckingham finished in second place with a time of 55:18 while Beals took third position with a time of 55:54. Amorelli rounded out the four just 12 seconds behind Beals, clocking a time of 56:06. The full broadcast of the men’s IRONMAN VR3 Pro Challenge can be viewed, HERE. Professional men’s results:     LAP 1 LAP 2 TOTAL BIKE TIME  1. Jesper Svensson SWE   00:26:34 00:26:55 0:53:29 2. Kyle Buckingham ZAF   00:27:23 00:27:55 0:55:18 3. Cody Beals CAN   00:28:01 00:27:53 0:55:54 4. Igor Amorelli BRA   00:27:31 00:28:35 0:56:06   Video of the Week: Matt Miller in the Ironman Cologne Commercial Avon Ironman Glory ... Novo perfume   Upcoming Interviews: Kyle Pittman is a veteran and Marine, he's a family man and he's going to the Paralympics as a time trial cyclist. Debbie Potts from the Whole Athlete Podcast to talk about what's tending with staying home and staying healthy. Pro triathlete, Colin Laughery is going to join us and give us a real transparent look at his life, being a pro, a husband and dad of two.     Closing: Please support our sponsors. We really think these are amazing products. Check them out at https://milehighendurancepodcast.com/sponsors. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Your journey today is going to be a trip down Ironman Lane with Matt Miller of BASE Performance. Matt has been in triathlon from very early in the sports history. To this day he trains with pros in Boulder, has guided several VI athletes to Ironman finishes, has modeled for IRONMAN cologne, and as the owner of BASE Performance is going to give us a really transparent look at how COVID-19 is impacting the sports nutrition business segment. Also in today's show: What's new in the 303 Endurance News Video of the Week   Sponsor UCAN: We're not racing yet. This is a great time to try new nutrition in your training, something that is completely different than other sports nutrition out there. Use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/ UCAN Bundles - always on sale at up to 20% off - https://ucan.co/product-category/bundles/   Interview with Matt Miller: President of BASE Performance Visually impaired athlete guide IRONMAN cologne model Triathlon historian Favorite quote "Every Saint Has A Past....Every Sinner Has A Future" -- Oscar Wild --   Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 25% on all products right now. Go to www.ikorlabs.com for more details.   What's New in the 303: Ride The Rockies Postponed To June 2021 Every June, we look forward to hosting more than 2000 riders from around the world to explore the Colorado Rocky Mountains by bicycle. Unfortunately, after evaluating the current situation surrounding COVID-19 and the need to maintain the safety of our riders, we have made the difficult decision to postpone the 34th Annual Denver Post Ride the Rockies until June of 2021.   Shawn Ferrell, “Closest Thing to Sitting in Captain’s Chair of the Enterprise” Executive Director of the Bike Racing Association of Colorado (BRAC), Shawn Ferrell, joined 303 Garage Talks this past week. He offered his views on the current state of racing in Colorado and some visions of the future of BRAC. But we also learned more about Shawn and stories from being an official for major professional bike races in 44 countries.   Endurance News: The Only Equipment You Need for a Solid Shelter-at-Home Workout Can't get to your gym or favorite boutique fitness studio? Get your fitness on at home. Any well-appointed home gym should have these essentials. With gyms and boutique fitness studios temporarily shuttered due to the coronavirus, people are having to get their fitness on in the comfort of their own home. Good news: It's a membership-free situation that gives you the flexibility to work out whenever you want. But unless you're, say, the co-founder of Equinox Fitness with the most insane home gym we've ever seen, you likely don't have all the high-end dedicated fitness equipment needed for a state-of-the-art sweat sesh.   JESPER SVENSSON (SWE) VICTORIOUS DURING THE MEN’S IRONMAN VR3 PRO CHALLENGE Four professional men capped off the third edition of the IRONMAN® VR™ Pro Challenge by taking to the virtual bike course and going head-to-head in a sprint distance race simulation. It was Jesper Svensson of Sweden victorious in a tight race. Utilizing Official Virtual Cycling partner ROUVY’s augmented reality to race, the four professional men of Svensson, Igor Amorelli (BRA), Kyle Buckingham (ZAF), and Cody Beals (CAN) all conquered two laps on the 20km virtual bike course. Svensson completed the two laps of the sprint distance simulation in a time of 53:29 including the day’s fastest lap of 26:34 to take the win. Buckingham finished in second place with a time of 55:18 while Beals took third position with a time of 55:54. Amorelli rounded out the four just 12 seconds behind Beals, clocking a time of 56:06. The full broadcast of the men’s IRONMAN VR3 Pro Challenge can be viewed, HERE. Professional men’s results:     LAP 1 LAP 2 TOTAL BIKE TIME  1. Jesper Svensson SWE   00:26:34 00:26:55 0:53:29 2. Kyle Buckingham ZAF   00:27:23 00:27:55 0:55:18 3. Cody Beals CAN   00:28:01 00:27:53 0:55:54 4. Igor Amorelli BRA   00:27:31 00:28:35 0:56:06   Video of the Week: Matt Miller in the Ironman Cologne Commercial Avon Ironman Glory ... Novo perfume   Upcoming Interviews: Kyle Pittman is a veteran and Marine, he's a family man and he's going to the Paralympics as a time trial cyclist. Debbie Potts from the Whole Athlete Podcast to talk about what's tending with staying home and staying healthy. Pro triathlete, Colin Laughery is going to join us and give us a real transparent look at his life, being a pro, a husband and dad of two.     Closing: Please support our sponsors. We really think these are amazing products. Check them out at https://milehighendurancepodcast.com/sponsors. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

We started last week's show with the statement "if you are in your mid forties and think your best years are behind you, think again" as we introduced Matt Fitzgerald and his story of living out a dream to train and race with a professional running team to find every bit of potential he had in his 46 year old body. We start this weeks show with the statement "if you are in your mid sixties and think your best years are behind you, think again". At the age of 62 and at 335 pounds Sue Reynolds started a journey that started with a walk to a neighbors house and back. Step by step, goal by goal, she discovered running and then triathlon and completely transformed her body and life. At the age of 67 she has completed 5 seasons of triathlon and has been to 4 world championships. Also in today's show: What's new in the 303 Endurance News Video of the Week Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. Sponsor UCAN: I've been talking the last couple of weeks about the "Keep Moving with UCAN" series on UCAN's Instagram Live. I told you that my 20 year old daughter and I have done the 20min HIIT sessions with American Ninja Warrior Chris Poirier Kim - total ass kicking. Last week they also had Hunter Allen leading a 30min "Pyramid of Power" cycling session, and a discussion with Greg McMillan about 5 tips to adapt your run training during this unique time. There are more UCAN Instagram Live streams so follow them @genUcan. Matt Bach from UCAN and Heidi Strickler had a webinar last night that was very educational. I highly recommend you check it out. It talks about the science, how to prepare, how to use for different distances. Heidi even says there's a great pancake recipe out there using UCAN. https://attendee.gotowebinar.com/recording/5174166886676091149   I'm working in the "man cave" on conference calls for hours at a time and need to keep up my energy and focus. Coffee gets old, I never drink soda, and won't drink a traditional sports drink unless training. One thing I love about UCAN is that unlike sugary sports nutrition, UCAN can be used outside of training too since the bars and powders provide healthy, steady energy with little to no sugar. I go to UCAN energy drink or a UCAN bar to keep my hunger satisfied and carry me through a daily marathon of meetings to keep me energized and productive. My favorite bar is the coffee flavor, but they have two new flavors - chocolate/almond butter and salted peanut butter which have been a hit.   Hey, since you are not racing, this is a great time to experiment with new nutrition in your training, something that is completely different than other sports nutrition out there. Use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/ UCAN Bundles - always on sale at up to 20% off - https://ucan.co/product-category/bundles/   Interview with Sue Reynold: Let's get into the interview. Sue Reynolds Race Results - https://rankings.usatriathlon.org/RaceResult/AthleteResults Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 25% on all products right now. Go to www.ikorlabs.com for more details.   What's New in the 303: Rob Quinn; Stories of Bike Racing in 80’s SoCal, Colorado Ties & Sex, Drugs and Rock & Roll Well in San Diego I decided you needed a little more than Sex and Drugs and Rock and Roll. You needed plenty of exercise and sunshine. You needed to make good money because everything that’s fun costs money in Southern California. You needed to get in that ocean every day because the beach rules. You needed a bike. Because these were the zenith days of cycling. Let me count the ways.   USA Triathlon, IRONMAN U Collaborate on First-Ever Coaching Education Partnership USA Triathlon and IRONMAN U today announced a first-of-its-kind partnership that will enable multisport coaches in the USA Triathlon Coaching Certification Program to earn USA Triathlon Approved Continuing Education Units (CEUs) by completing the IRONMAN U online coach certification course. The USA Triathlon Coaching Certification Program was established in order to provide aspiring coaches with the tools to develop athletes effectively, help them set and reach their goals in multisport, and maintain safe environments for training and racing. The program also enables coaches nationwide to network and share best practices through in-person and online clinics and educational events. The USA Triathlon coach development pathway starts with an online learning course called Foundations of USA Triathlon Coaching, then progresses through increasingly advanced coach certifications to educate and support triathlon coaches of all levels.   Endurance News: Endurance Sports Coalition Unites 475 Organizations to Secure COVID-19 Relief With the immediate suspension of events across the nation due to social distancing and quarantine impacts from the COVID-19 pandemic, leaders across the endurance sports landscape formed the Endurance Sports Coalition to advocate for relief. The grassroots coalition creates one united voice for the endurance sports industry, which accounts for 50,000 events annually, 500,000 jobs, and provides health and fitness experiences to 30 million Americans. The coalition plans to educate Congress and the White House about the need for relief and support for operators of endurance sporting events and their supporting industries. Forged by USA Triathlon, Spartan, Tough Mudder, IRONMAN, Rock ‘n’ Roll Marathon Series, Running USA and USA Cycling, the coalition currently has more than 475 members across the triathlon, multisport, running, obstacle course and cycling event industries.   No pool? No problem. You can still keep your stroke sharp without access to the water Training for a triathlon during a global pandemic becomes an even taller task, especially for swimmers who don’t have access to their local pools with most gyms and public pools shut down due to shelter-in-place mandates around the country. Maurya Couvares, an assistant coach for the Wagner women’s triathlon team in Staten Island, New York, is one of many swimmers who has been forced to get creative in the comfort of her own home while Olympic-sized swimming pools are not an option. “Without a pool, swimmers can use stretch cords to continue working on swim-specific muscular endurance and fitness,” Couvares said. “Typically stretch cord workouts can be much shorter than a pool workout — anywhere from 5-25 minutes depending on fitness level and experience. Workouts can be structured as a short warm-up followed by a set of 'on' and 'off' intervals (for example, moving your arms as you would in freestyle swim for 30 seconds, taking 30 seconds off, then repeating 10 times). When using stretch cords it's important to remember the key technical part of each swim stroke. For freestyle, keeping a high elbow catch at the front of the stroke is important -- so make sure you do that while using stretch cords too.   Video of the Week: Ride Solo with the Colorado Classic 303 Garage Talk #2: Colin Laughery   Upcoming Interviews: Matt Miller from BASE Performance talking about a number of topics including the IRONMAN purchase, being a guide for blind athletes and the COVID-19 impact on the sports nutrition business.   Closing: Please support our sponsors. We really think these are amazing products. Check them out at https://milehighendurancepodcast.com/sponsors. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

If you are in your mid seventies and think your best years are behind you, think again. At the age of 62 and at 335 pounds Sue Reynolds started a journey that started with a walk to a neighbors house and back. Step by step, goal by goal, she discovered running and then triathlon and completely transformed her body and life. At the age of 67 she has completed 5 seasons of triathlon and has been to 4 world championships. Also in today's show: What's new in the 303 Endurance News Video of the Week Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. Sponsor UCAN: I've been talking the last couple of weeks about the "Keep Moving with UCAN" series on UCAN's Instagram Live. I told you that my 20 year old daughter and I have done the 20min HIIT sessions with American Ninja Warrior Chris Poirier Kim - total ass kicking. Last week they also had Hunter Allen leading a 30min "Pyramid of Power" cycling session, and a discussion with Greg McMillan about 5 tips to adapt your run training during this unique time. There are more UCAN Instagram Live streams so follow them @genUcan. Matt Bach from UCAN and Heidi Strickler had a webinar last night that was very educational. I highly recommend you check it out. It talks about the science, how to prepare, how to use for different distances. Heidi even says there's a great pancake recipe out there using UCAN. https://attendee.gotowebinar.com/recording/5174166886676091149 I'm working in the "man cave" on conference calls for hours at a time and need to keep up my energy and focus. Coffee gets old, I never drink soda, and won't drink a traditional sports drink unless training. One thing I love about UCAN is that unlike sugary sports nutrition, UCAN can be used outside of training too since the bars and powders provide healthy, steady energy with little to no sugar. I go to UCAN energy drink or a UCAN bar to keep my hunger satisfied and carry me through a daily marathon of meetings to keep me energized and productive. My favorite bar is the coffee flavor, but they have two new flavors - chocolate/almond butter and salted peanut butter which have been a hit. Hey, since you are not racing, this is a great time to experiment with new nutrition in your training, something that is completely different than other sports nutrition out there. Use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/ UCAN Bundles - always on sale at up to 20% off - https://ucan.co/product-category/bundles/ Interview with Sue Reynold: Sue Reynolds Race Results - https://rankings.usatriathlon.org/RaceResult/AthleteResults Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 25% on all products right now. Go to www.ikorlabs.com for more details. What's New in the 303: Rob Quinn; Stories of Bike Racing in 80’s SoCal, Colorado Ties & Sex, Drugs and Rock & Roll Well in San Diego I decided you needed a little more than Sex and Drugs and Rock and Roll. You needed plenty of exercise and sunshine. You needed to make good money because everything that’s fun costs money in Southern California. You needed to get in that ocean every day because the beach rules. You needed a bike. Because these were the zenith days of cycling. Let me count the ways. USA Triathlon, IRONMAN U Collaborate on First-Ever Coaching Education Partnership USA Triathlon and IRONMAN U today announced a first-of-its-kind partnership that will enable multisport coaches in the USA Triathlon Coaching Certification Program to earn USA Triathlon Approved Continuing Education Units (CEUs) by completing the IRONMAN U online coach certification course. The USA Triathlon Coaching Certification Program was established in order to provide aspiring coaches with the tools to develop athletes effectively, help them set and reach their goals in multisport, and maintain safe environments for training and racing. The program also enables coaches nationwide to network and share best practices through in-person and online clinics and educational events. The USA Triathlon coach development pathway starts with an online learning course called Foundations of USA Triathlon Coaching, then progresses through increasingly advanced coach certifications to educate and support triathlon coaches of all levels. Endurance News: Endurance Sports Coalition Unites 475 Organizations to Secure COVID-19 Relief With the immediate suspension of events across the nation due to social distancing and quarantine impacts from the COVID-19 pandemic, leaders across the endurance sports landscape formed the Endurance Sports Coalition to advocate for relief. The grassroots coalition creates one united voice for the endurance sports industry, which accounts for 50,000 events annually, 500,000 jobs, and provides health and fitness experiences to 30 million Americans. The coalition plans to educate Congress and the White House about the need for relief and support for operators of endurance sporting events and their supporting industries. Forged by USA Triathlon, Spartan, Tough Mudder, IRONMAN, Rock ‘n’ Roll Marathon Series, Running USA and USA Cycling, the coalition currently has more than 475 members across the triathlon, multisport, running, obstacle course and cycling event industries. No pool? No problem. You can still keep your stroke sharp without access to the water Training for a triathlon during a global pandemic becomes an even taller task, especially for swimmers who don’t have access to their local pools with most gyms and public pools shut down due to shelter-in-place mandates around the country. Maurya Couvares, an assistant coach for the Wagner women’s triathlon team in Staten Island, New York, is one of many swimmers who has been forced to get creative in the comfort of her own home while Olympic-sized swimming pools are not an option. “Without a pool, swimmers can use stretch cords to continue working on swim-specific muscular endurance and fitness,” Couvares said. “Typically stretch cord workouts can be much shorter than a pool workout — anywhere from 5-25 minutes depending on fitness level and experience. Workouts can be structured as a short warm-up followed by a set of 'on' and 'off' intervals (for example, moving your arms as you would in freestyle swim for 30 seconds, taking 30 seconds off, then repeating 10 times). When using stretch cords it's important to remember the key technical part of each swim stroke. For freestyle, keeping a high elbow catch at the front of the stroke is important -- so make sure you do that while using stretch cords too. Video of the Week: Ride Solo with the Colorado Classic 303 Garage Talk #2: Colin Laughery Upcoming Interviews: Matt Miller from BASE Performance talking about a number of topics including the IRONMAN purchase, being a guide for blind athletes and the COVID-19 impact on the sports nutrition business. Closing: Please support our sponsors. We really think these are amazing products. Check them out at https://milehighendurancepodcast.com/sponsors. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

If you are in your mid forties and think your best years are behind you, think again. Today we're taking you on a journey with endurance sports writer, coach and dare I say elite runner, Matt Fitzgerald. Matt decided to live out a dream to train and race with a professional running team to see exactly how much potential he still had in his 46 year old body. Ben Rosario is the coach of the Northern Arizona Elite running team. As you'll hear, Matt sought out Ben and NAE because of the coach and team's reputation and the opportunity to train at 7000 feet. Thanks to last week's guest, Max Leonard for taking us through a cycling journey through the French Alps in HIGHER CALLING CYCLINGS OBSESSION WITH THE MOUNTAINS. Also in today's show: The new 303 Endurance Podcast is live! What's new in the 303 Endurance News Video of the Week x 2   Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. Sponsor UCAN: Stay tuned for a ~45min cycling session with Hunter Allen on Monday evening (6pm ET) on UCAN’s IG Live just like the CPK one.   UCAN gives you steady energy so you can finish stronger. I use the UCAN Performance Energy and I feel great and ready to keep going. I did a 3 hour ride on Saturday and Sunday a 3 hour brick. Felt totally awesome both days. Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.   Interview with Matt Fitzgerald: If you haven't read any of Matt Fitzgerald's books, there's a reason that he has more than 20 books. Let's get into the interview.   Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 25% on all products right now. Go to www.ikorlabs.com for more details.   Post Interview Discussion: 2:39:30 with a pace of 6:05.005 Book available for purchase on May 5th Available on Amazon for pre-order https://www.amazon.com/Running-Dream-Training-World-Class-Runners/dp/1643135147/ref=sr_1_1?dchild=1&keywords=running+the+dream&qid=1586523193&sr=8-1 https://www.8020endurance.com/about-us/ Matt Fitzgerald on Instagram and Twitter @mattfitwriter   Endurance News: Sam (big unit) Long takes the Mt. Lemmon KOM and then does a 4.5 Sam Long takes the KOM on Mt. Lemmon from Lionel Sanders. How Coronavirus Is Impacting Pro Cycling As coronavirus continues to spread around the globe, pro cycling is ever increasingly feeling its effects. The Union Cycliste Internacionale (UCI) has suspended all cycling events of all classifications on the calendar until at least June 1, and it will later communicate whether the events will be rescheduled. Despite the widespread postponements and cancellations in the cycling world due to coronavirus, the Tour de France has made no indication that the schedule will be altered.   What's New in the 303: Cody Waite, “Take This Opportunity to Build Your Most Powerful Aerobic Base Yet” In light of the current worldwide health crisis and cancellations of at least the Spring racing season, everyone’s plans have changed… and so should our training! Many riders are choosing to be on their indoor trainers utilizing online training apps while others are willing to venture outside to keep racking up the miles. However, instead of smashing yourself with high-intensity training or epic long rides with no events in sight on the calendar, take a step back and target your Aerobic Threshold energy system. Take this opportunity of ‘no racing’ to build your most powerful aerobic base yet!   Video of the Week: RECAP: IRONMAN VR 1 Men's Pro Challenge (4-5-20) He pulled the plug... / IRONMAN VR Race   Upcoming Interviews: Sue Reynolds In The Athlete Inside (April 28), Reynolds takes readers through her transformational journey from her first walk to finishing sixth at the World Triathlon Championship. Matt Miller from BASE Performance talking about a number of topics including the IRONMAN purchase, being a guide for blind athletes and the COVID-19 impact on the sports nutrition business.   Closing: Please support our sponsors. We really think these are amazing products. Check them out at https://milehighendurancepodcast.com/sponsors. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

If you are in your mid forties and think your best years are behind you, think again. Today we're taking you on a journey with endurance sports writer, coach and dare I say elite runner, Matt Fitzgerald. Matt decided to live out a dream to train and race with a professional running team to see exactly how much potential he still had in his 46 year old body. Ben Rosario is the coach of the Northern Arizona Elite running team. As you'll hear, Matt sought out Ben and NAE because of the coach and team's reputation and the opportunity to train at 7000 feet. Thanks to last week's guest, Max Leonard for taking us through a cycling journey through the French Alps in HIGHER CALLING CYCLINGS OBSESSION WITH THE MOUNTAINS. Also in today's show: The new 303 Endurance Podcast is live! What's new in the 303 Endurance News Video of the Week x 2   Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. Sponsor UCAN: Stay tuned for a ~45min cycling session with Hunter Allen on Monday evening (6pm ET) on UCAN’s IG Live just like the CPK one.   UCAN gives you steady energy so you can finish stronger. I use the UCAN Performance Energy and I feel great and ready to keep going. I did a 3 hour ride on Saturday and Sunday a 3 hour brick. Felt totally awesome both days. Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.   Interview with Matt Fitzgerald: If you haven't read any of Matt Fitzgerald's books, there's a reason that he has more than 20 books. Let's get into the interview.   Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 25% on all products right now. Go to www.ikorlabs.com for more details.   Post Interview Discussion: 2:39:30 with a pace of 6:05.005 Book available for purchase on May 5th Available on Amazon for pre-order https://www.amazon.com/Running-Dream-Training-World-Class-Runners/dp/1643135147/ref=sr_1_1?dchild=1&keywords=running+the+dream&qid=1586523193&sr=8-1 https://www.8020endurance.com/about-us/ Matt Fitzgerald on Instagram and Twitter @mattfitwriter   Endurance News: Sam (big unit) Long takes the Mt. Lemmon KOM and then does a 4.5 Sam Long takes the KOM on Mt. Lemmon from Lionel Sanders. How Coronavirus Is Impacting Pro Cycling As coronavirus continues to spread around the globe, pro cycling is ever increasingly feeling its effects. The Union Cycliste Internacionale (UCI) has suspended all cycling events of all classifications on the calendar until at least June 1, and it will later communicate whether the events will be rescheduled. Despite the widespread postponements and cancellations in the cycling world due to coronavirus, the Tour de France has made no indication that the schedule will be altered.   What's New in the 303: Cody Waite, “Take This Opportunity to Build Your Most Powerful Aerobic Base Yet” In light of the current worldwide health crisis and cancellations of at least the Spring racing season, everyone’s plans have changed… and so should our training! Many riders are choosing to be on their indoor trainers utilizing online training apps while others are willing to venture outside to keep racking up the miles. However, instead of smashing yourself with high-intensity training or epic long rides with no events in sight on the calendar, take a step back and target your Aerobic Threshold energy system. Take this opportunity of ‘no racing’ to build your most powerful aerobic base yet!   Video of the Week: RECAP: IRONMAN VR 1 Men's Pro Challenge (4-5-20) He pulled the plug... / IRONMAN VR Race   Upcoming Interviews: Sue Reynolds In The Athlete Inside (April 28), Reynolds takes readers through her transformational journey from her first walk to finishing sixth at the World Triathlon Championship. Matt Miller from BASE Performance talking about a number of topics including the IRONMAN purchase, being a guide for blind athletes and the COVID-19 impact on the sports nutrition business.   Closing: Please support our sponsors. We really think these are amazing products. Check them out at https://milehighendurancepodcast.com/sponsors. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Why are cyclists so drawn to climbing mountains? HIGHER CALLING - CYCLINGS OBSESSION WITH THE MOUNTAINS by MAX LEONARD. It was one of those books I didn't see coming. We have a great interview with London native, cyclist and author Max Leonard. Thanks to last week's guest, Professional Triathlete Organization Co-President Timothy O'Donnell for taking us through the PTO pro bonus payout and the increase in its Year-End Annual Bonus Program from $2,000,000 to $2,500,000 and paying it all immediately based on the PTO World Rankings.  Also in today's show: The new 303 Endurance logo What's new in the 303 article discussion the interview with race director Lance Panigutti of Without Limits Productions News out of the UK with endurance athletes taking it to extremes Video of the week Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 25% on all products right now. Go to www.ikorlabs.com for more details. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. Interview with Max Leonard: I'm just going to warn our listeners that you are going to have a serious case of frustration after listening to this interview. Unless you are listening to this and you live in the Alps, your COVID "stay at home order" and travel restrictions are going to put off your next vacation for a while. Let's get into the interview. Post Interview Discussion: Bill, you know what we should do? We honestly should figure out a way to get the 303 version of European Vacation. We do multiple posts each day with interviews, pictures, video, bunkers, good coffee, everything!! We could find someone to sponsor it. Lower lodging expense than Kona. The YouTube video that Max reference in the 1987 Tour de France - La Plagne Stage with Pedro Delgado and Stephen Roche HIGHER CALLING CYCLINGS OBSESSION WITH THE MOUNTAINS by MAX LEONARD Max Leonard on Instagram and Twitter @m_xl Sponsor Gen UCAN: Join us EVERY Friday evening in April for “Keep Moving with UCAN,” a high-intensity sweat session with Personal Trainer and American Ninja Warrior Athlete Chris Poirier Kim https://www.instrgram.com/p/B-fmKLnn2p-/ UCAN gives you steady energy so you can finish stronger. I use the UCAN Performance Energy and I feel great and ready to keep going. I did a 3 hour ride on Saturday and Sunday a 3 hour brick. Felt totally awesome both days. Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.   About our new logo and podcast mission: The 303 logo, its design and it's meaning. Described by Bill. I made this up. The 303 chain ring: The bike chain ring is unique to the bicycle and a component of the original 303 Cycling logo, representing the legacy of the 303 Endurance Network's history. It surrounds the globe and triangles and it's circular image represents a continuing journey that has no beginning or ending. What we are taking from the former MHE logo: The mountains at the center of the logo is one triangle comprised of 3 smaller triangles in dark orange on the bottom, light orange in the middle and white (snow cap) at the top. From Denver, the view of the front range at sunset reveals a layering of the ranges with the closest foothills appearing dark orange at sunset. The farther lower range of mountains appearing lighter orange. Even further in the distance are the tallest mountains covered in snow. Whether you navigate through the mountain ranges, each mountain is it's own challenge to climb and represents a part of the journey. The sports: The triangle shape itself is comprised of three sides and symbolic of three dimensions, in the case of endurance sport that lined up nicely with the three sports of triathlon. The composite image is single triangle made up of three smaller triangles, each representing individual sports of endurance. While many of us are multisport endurance athletes, there are also many of us that also single sport endurance athletes, such as pure runners or cyclists. Each triangle standing on its own merits of its individual sport of swimming, cycling or running. The globe: While the name Mile High represents (like a thousand other companies in Colorado) the "mile high city" of Denver, it also suggests that it's a regional podcast. In some ways it is because we are influenced by local community. We care about them and they about us. Ans sure we have a high concentration of endurance athletes (pro and amateur) here in Colorado, there are high concentrations in locations all over the world. We intend to leverage the resources and stories that we have here in our backyard and share content that is informational, interesting and relevant no matter where you are on the planet. The globe represents that endurance athletes have a connection with each other and are a community. We intend to give you content that would appeal to endurance athletes all over the planet and grow our community together. The mission: Our mission is to create a global community of endurance athletes. To inspire participation in endurance sports by connecting you to coaches, experts and professional athletes.   Endurance News: A British man ran a marathon in his 20-foot backyard during the coronavirus lockdown — and thousands tuned in April 2, 2020 at 4:17 a.m. MDT James Campbell jogged to the end of his fenced-in yard, turning around when he reached the garden shed. He bounded back to the patio, sneakers pounding a postage stamp-sized patch of grass. He spun around and repeated the loop again. And again. And again. More than five hours later, he had run a full marathon in his 20-foot backyard. Campbell, a former world-class competitive javelin thrower from Cheltenham, England, had been feeling bored and restless while under lockdown due to the novel coronavirus. His Wednesday stunt was “literally the most stupid thing I could think of to do” on his 32nd birthday, he told the BBC. But thousands of people tuned in to watch him run around in circles, and by early Thursday morning, he had raised the equivalent of just over $32,000 for the United Kingdom’s National Health Service.   What's New in the 303: Lance Panigutti “We Will Need Events to Heal, But For Now Take Time to Connect in Ways We Never Have” Lance Panigutti, owner of Without Limits Productions, the producer of cycling, triathlon and cyclocross races talked about how his company is handling canceling and postponing races and how he sees the future. He talks about the short term challenges, but also talks about many positives that may emerge and looks at this as an opportunity to adjust and refine his business. He talks about his new implementations based around sustainability and giving back. He put initiatives in place long before the virus outbreak to change the carbon footprint of racing and to give back locally and globally in new ways. Find out a lot more about Lance and Without Limits!   Video of the Week: Colorado State of Affairs and effect on race events and life   Upcoming Interviews: Matt Fitzgerald is an endurance sports writer, nutritionist, and author of more than 20 books. His latest is RUNNING THE DREAM, his story of training and racing with the NAE North Arizona Elite team coached by Matt Llano in preparation for the Chicago Marathon. Sue Reynolds weighed 335 pounds and couldn’t walk a block. Now, she’s a 135-pound triathlete who competes at world championships. In The Athlete Inside (April 28), Reynolds takes readers through her transformational journey from her first walk to finishing sixth at the World Triathlon Championship. Read how Reynolds discovered the joy of conquering fear, shame and pride to find the best version of herself. "Sue Reynolds shows how sport changed her life by telling a story familiar to me--one of discovering untapped talents, finding a trusted team and using focus and discipline to achieve goals." --Gwen Jorgensen, 2016 Olympic Gold Medalist, Triathlon “Sue Reynolds changed her perception of herself, and this book will help you do the same. Her message is simple: If this 335-pound grandmother can change her life for the better, so can you!” --Bob Babbitt, Hall of Fame Inductee, USA Triathlon and Ironman Triathlon; Co-founder, Competitor magazine and Challenged Athletes Foundation  “The Athlete Inside is a powerful reminder that each of us is capable of athletic achievement. Sue’s example inspires both courage and vulnerability, two necessary ingredients for anyone thinking about taking that first step to fulfillment.”--Joe Maloy, USA Olympian    Closing: Please support our sponsors. We really think these are amazing products. Check them out at https://milehighendurancepodcast.com/sponsors. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Why are cyclists so drawn to climbing mountains? Our friend Jessica at Pegasus Books introduced me to the book HIGHER CALLING CYCLINGS OBSESSION WITH THE MOUNTAINS by MAX LEONARD. It was one of those books I didn't see coming. We have a great interview with London native, cyclist and excellent author Max Leonard. Thanks to last week's guest, Professional Triathlete Organization Co-President Timothy O'Donnell for taking us through the PTO pro bonus payout and the increase in its Year-End Annual Bonus Program from $2,000,000 to $2,500,000 and paying it all immediately based on the PTO World Rankings. Also in today's show: The new 303 Endurance logo What's new in the 303 article discussion the interview with race director Lance Panigutti of Without Limits Productions News out of the UK with endurance athletes taking it to extremes Video of the week   Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 25% on all products right now. Go to www.ikorlabs.com for more details.   Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.   Interview with Max Leonard: I'm just going to warn our listeners that you are going to have a serious case of frustration after listening to this interview. Unless you are listening to this and you live in the Alps, your COVID "stay at home order" and travel restrictions are going to put off your next vacation for a while. Let's get into the interview. Post Interview Discussion: Bill, you know what we should do? We honestly should figure out a way to get the 303 version of European Vacation. We do multiple posts each day with interviews, pictures, video, bunkers, good coffee, everything!! We could find someone to sponsor it. Lower lodging expense than Kona. The YouTube video that Max reference in the 1987 Tour de France - La Plagne Stage with Pedro Delgado and Stephen Roche HIGHER CALLING CYCLINGS OBSESSION WITH THE MOUNTAINS by MAX LEONARD Max Leonard on Instagram and Twitter @m_xl     Sponsor Gen UCAN: Join us EVERY Friday evening in April for “Keep Moving with UCAN,” a high-intensity sweat session with Personal Trainer and American Ninja Warrior Athlete Chris Poirier Kim https://www.instagram.com/p/B-fmKLnn2p-/   UCAN gives you steady energy so you can finish stronger. I use the UCAN Performance Energy and I feel great and ready to keep going. I did a 3 hour ride on Saturday and Sunday a 3 hour brick. Felt totally awesome both days. Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.   About our new logo and podcast mission:   The 303 logo, its design and it's meaning. Described by Bill. I made this up. The 303 chain ring: The bike chain ring is unique to the bicycle and a component of the original 303 Cycling logo, representing the legacy of the 303 Endurance Network's history. It surrounds the globe and triangles and it's circular image represents a continuing journey that has no beginning or ending.   What we are taking from the former MHE logo: The mountains at the center of the logo is one triangle comprised of 3 smaller triangles in dark orange on the bottom, light orange in the middle and white (snow cap) at the top. From Denver, the view of the front range at sunset reveals a layering of the ranges with the closest foothills appearing dark orange at sunset. The farther lower range of mountains appearing lighter orange. Even further in the distance are the tallest mountains covered in snow. Whether you navigate through the mountain ranges, each mountain is it's own challenge to climb and represents a part of the journey.   The sports: The triangle shape itself is comprised of three sides and symbolic of three dimensions, in the case of endurance sport that lined up nicely with the three sports of triathlon. The composite image is single triangle made up of three smaller triangles, each representing individual sports of endurance. While many of us are multisport endurance athletes, there are also many of us that also single sport endurance athletes, such as pure runners or cyclists. Each triangle standing on its own merits of its individual sport of swimming, cycling or running.   The globe: While the name Mile High represents (like a thousand other companies in Colorado) the "mile high city" of Denver, it also suggests that it's a regional podcast. In some ways it is because we are influenced by local community. We care about them and they about us. Ans sure we have a high concentration of endurance athletes (pro and amateur) here in Colorado, there are high concentrations in locations all over the world. We intend to leverage the resources and stories that we have here in our backyard and share content that is informational, interesting and relevant no matter where you are on the planet. The globe represents that endurance athletes have a connection with each other and are a community. We intend to give you content that would appeal to endurance athletes all over the planet and grow our community together.   The mission: Our mission is to create a global community of endurance athletes. To inspire participation in endurance sports by connecting you to coaches, experts and professional athletes.     Endurance News:   A British man ran a marathon in his 20-foot backyard during the coronavirus lockdown — and thousands tuned in April 2, 2020 at 4:17 a.m. MDT James Campbell jogged to the end of his fenced-in yard, turning around when he reached the garden shed. He bounded back to the patio, sneakers pounding a postage stamp-sized patch of grass. He spun around and repeated the loop again. And again. And again. More than five hours later, he had run a full marathon in his 20-foot backyard. Campbell, a former world-class competitive javelin thrower from Cheltenham, England, had been feeling bored and restless while under lockdown due to the novel coronavirus. His Wednesday stunt was “literally the most stupid thing I could think of to do” on his 32nd birthday, he told the BBC. But thousands of people tuned in to watch him run around in circles, and by early Thursday morning, he had raised the equivalent of just over $32,000 for the United Kingdom’s National Health Service.     What's New in the 303:   Lance Panigutti “We Will Need Events to Heal, But For Now Take Time to Connect in Ways We Never Have” Lance Panigutti, owner of Without Limits Productions, the producer of cycling, triathlon and cyclocross races talked about how his company is handling canceling and postponing races and how he sees the future. He talks about the short term challenges, but also talks about many positives that may emerge and looks at this as an opportunity to adjust and refine his business. He talks about his new implementations based around sustainability and giving back. He put initiatives in place long before the virus outbreak to change the carbon footprint of racing and to give back locally and globally in new ways. Find out a lot more about Lance and Without Limits!   Lance thinking on what the new practices. Summer Open 2012 Athlete centered company and advice to wait on registration   Video of the Week: Colorado State of Affairs and effect on race events and life         Upcoming Interviews: Matt Fitzgerald is an endurance sports writer, nutritionist, and author of more than 20 books. His latest is RUNNING THE DREAM, his story of training and racing with the NAE North Arizona Elite team coached by Matt Llano in preparation for the Chicago Marathon.   Sue Reynolds weighed 335 pounds and couldn’t walk a block. Now, she’s a 135-pound triathlete who competes at world championships. In The Athlete Inside (April 28), Reynolds takes readers through her transformational journey from her first walk to finishing sixth at the World Triathlon Championship. Read how Reynolds discovered the joy of conquering fear, shame and pride to find the best version of herself. "Sue Reynolds shows how sport changed her life by telling a story familiar to me--one of discovering untapped talents, finding a trusted team and using focus and discipline to achieve goals." --Gwen Jorgensen, 2016 Olympic Gold Medalist, Triathlon   “Sue Reynolds changed her perception of herself, and this book will help you do the same. Her message is simple: If this 335-pound grandmother can change her life for the better, so can you!” --Bob Babbitt, Hall of Fame Inductee, USA Triathlon and Ironman Triathlon; Co-founder, Competitor magazine and Challenged Athletes Foundation    “The Athlete Inside is a powerful reminder that each of us is capable of athletic achievement. Sue’s example inspires both courage and vulnerability, two necessary ingredients for anyone thinking about taking that first step to fulfillment.”--Joe Maloy, USA Olympian        Closing: Please support our sponsors. We really think these are amazing products. Check them out at https://milehighendurancepodcast.com/sponsors. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Earlier this week the Professional Triathletes Organisation announced its response to COVID-19 by increasing its Year-End Annual Bonus Programme from $2,000,000 to $2,500,000 and paying it all immediately based on the PTO World Rankings. The $500,000 increase would go to men and women athletes ranked 21-50, who will get an increase from $5,000 each in a year-end bonus to $8,000, and men and women athletes ranked 51-100, who previously would have been paid $2,000 each in a year-end bonus, but will now see that amount raised to $5,000. Athletes will be paid based on their PTO World Ranking as of January 1 or March 15, whichever is higher. We had a ton of questions about this. Are they really paying it out now? Based on pro rankings in March - 9 months early? Well guess who we got on the phone? We have the fastest American ever at Kona last year and the Co-President of PTO, Timothy O'Donnell joining us to answer these and more questions. Also in today's show: Bonus Indoor Body Weigh-based Training Workout Advance to buy Ironman Ironman Virtual Racing Endurance News with the latest in cancellations and postponements What's new in the 303   Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. Indoor Body Weigh-based Training Workout 3x the following with 30 second rest after each round (no stop between sets): 10x Shoulder Fly (stretch cords) 10x Curl (stretch cords) 10x Plank Trunk Rotations 10x Glute Crunch 5x Pull Ups (change position each round) 10x Supermans 10x V Ups 10x Roman Deadlifts   Interview with Timothy O'Donnell: Let's get into PTO professional triathlete payout with TO. Post Interview Discussion: TO called it and now it's done - Advance to buy IRONMAN TO and Rinny's new sponsor - Santini and Athletic Greens UCAN Cookies UCAN to go in test tubes Extra Long Clear PET Plastic Test Tubes with Screw Caps   Sponsor Gen UCAN: UCAN is hosting an Instagram HIIT Workout Friday 6pm ET for a 20 minute total body workout with personal trainer and American Ninja Warrior Athlete Chris Poirier Kim UCAN Energy + Protein, with long-lasting energy powered by SuperStarch® and protein to repair and rebuild muscle. UCAN Energy + Protein is available with plant-based pea protein or grass-fed whey protein and has the ideal mix of nutrients to repair and rebuild muscle, sustain energy, and curb post-workout cravings. Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.   Endurance News: ADVANCE TO ACQUIRE THE IRONMAN GROUP FROM WANDA SPORTS GROUP New York, NY / Tampa, FL (March 26, 2020) – Advance announced today that it has entered into a definitive stock purchase agreement with Wanda Sports Group Company Limited (NASDAQ: WSG) to acquire The IRONMAN Group in an all-cash transaction. The IRONMAN Group and its portfolio of assets, which includes its flagship IRONMAN® and IRONMAN® 70.3® triathlons, the Rock 'n' Roll Marathon Series®, and the Epic Series® of mountain biking races, among other events, makes up the largest mass participation sports platform in the world. From a single race on O’ahu, Hawai`i in 1978, The IRONMAN Group has owned, organized, promoted, and licensed endurance events for over 40 years, which now consists of more than 235 events in over 50 countries, across triathlon, running, trail running, cycling and mountain biking. Each year over one million international athletes participate in an IRONMAN Group race.   IRONMAN VIRTUAL CLUB The Ironman Group has announced that it is set to launch an all-digital version of its iconic triathlon series, Ironman Virtual Racing, allowing athletes to continue to train and compete from anywhere in the world throughout the ongoing Covid-19 outbreak. The Ironman VR series will be available through the Ironman Virtual Club, a new digital platform that will launch on April 1. Utilising wearable technology and fitness tracker apps, athletes will be able to compete in a series of challenges over the course of a weekend, with the first race, Ironman VR1, beginning at 6pm (GMT) on Friday, April 3 and closing at midnight the following Sunday. The format of the races and the nature of the challenges will vary each weekend, and upon completion competitors will receive a finisher package, including medal and t-shirt, just as in regular Ironman competition. Additionally, the series will give athletes the opportunity to earn qualifying spots for the Ironman 70.3 World Championship in November this year in Taupo, New Zealand.   IRONMAN COVID-19 UPDATES IRONMAN 70.3 Hawai'i - Rescheduled to August 15, 2020 IRONMAN North American Championship St. George - Rescheduled to September 19, 2020 IRONMAN 70.3 Texas - Rescheduled to November 22, 2020   What's New in the 303: Colorado Multisport Helps Community with Food Delivery During these trying times, we realize bikes may not be your first priority. For reasons out of your control, you or someone you know may not be able to leave your house. We want to extend a helping hand. In addition to our Bicycle Valet service we are adding a Community Meal Service to help community members in need get groceries and basic home needs delivered to their door, free of charge. Our coverage area will be the same as our Bicycle Valet Service area. Why are we doing this? We are a team of dedicated and passionate advocates for you, our customer. We saw a need that is affecting many of you and believe in the power of lifting up our fellow human when in need.   This Cyclist Diagnosed With Coronavirus Wants You To Take This Seriously I live in bike-happy Boulder, Colorado, and am surrounded by globally recognized cyclists, world-renowned cycling manufacturers, men and women in Team USA kits, and recreational riders of every shape and size. During the last couple of weeks, however, all of this has changed because of the global spread of COVID-19. Our team meet-ups, our community group rides, our charity rides, and our races are all gone, and we have changed to a community of solo riders and Zwift junkies. I am extremely pleased that our community has reacted so swiftly (Zwiftly?) to changing how we ride and how we interact with one another. As a whole, we have responsibly adapted. Thank you to all in our community who have changed, and to those of you who have not: GET WITH THE PROGRAM.   Video of the Week: Danny MacAskill's Gymnasium   Upcoming Interviews: Max Leonard author of Higher Calling Cycling's Obsession with Mountains.   Closing: Please support our sponsors. We really think these are amazing products. Check them out at https://milehighendurancepodcast.com/sponsors. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Today's show is dedicated to being an endurance athlete's "thrival" guide . Last week we mentioned some of the race cancellations and postponements. If you haven't had a race cancelled on you yet, you may be in the pool of people that are anxiously awaiting the news. Do you find yourself looking at your training plan and asking yourself - why am I training if that race isn't even going to happen? We have your endurance "thrival" guide to the global COVID-19 pandemic. Also in today's show: Race report for races that did happen the past week, specifically ITU Mooloolaba Endurance News with the latest in cancellations and postponements What's new in the 303     Thanks to last week's guest, Ellen Kindelsperger for sharing tips on how to self-test your functional strength for running. If you missed it, go check out episode #223. Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.   COVID-19 "Thrival" Guide: Last we shared the www.ironman.com/updates and www.runrocknroll.com/updates pages and the recent cancellations or postponements. While there have been some races that have continued to proceed, such as the ITU Mooloolaba in Australia last weekend. Even ITU races like ITU Abu Dhabi have already announced cancellation. We mentioned in last week's show about our local KHMTT, which we assumed last week would carry on has now cancelled. If you haven't had a race cancelled on you yet, you may be in the pool of people that are anxiously awaiting the news. Do you find yourself looking at your training plan and asking yourself - why am I training if that race isn't even going to happen? How can I train properly for the swim leg if I can't get in the pool? Well you are not alone. It's no longer the big elephant in the room. Last week Matt and I were going to do the St Patty's Day 5K, but it was cancelled. Guess what we did? We met at a park, did a warm up run to the highline canal and then did a 5K at 5K race pace…even tried a negative split. I had my coaching session with Matt this week and I told him, Chattanooga is either going to happen or it's not. If it happens you want to be ready. If it doesn't you don't want to be disappointed. We agreed that if it get's cancelled, he's going to do the race regardless. Bill, we've been talking about our observations of what people are doing to stay active. We rode last weekend and went up Deer Creek Canyon. There were so many people on bikes, running and hiking. It was really a stunning contrast to what I see everywhere else in my life these days. What if we created a movement that said COVID-19 doesn't stop us from living…from thriving. While the fearful are thing about survival. I want us to be safe but to thrive. So this episode is not just an athletes guide to surviving COVID-19, but to THRIVING…THRIVAL. Don't let it stop you from living - race your race, you are doing that race on that date whether there's a an event company or not. Wise words from Mark Allen on taking advantage of this time - Shed Talks with Mark Allen on IRONMAN Facebook Keep your date. This helps you keep your training plan integrity and keep your head in the game Get a volunteer director to help you plan a safe course, arrange an aid station plan Find a small team of friends to help you by watching your cooler at a location on your route (consider loops) https://www.cdc.gov/ Follow CDC guidelines Turn off the news and put on an inspiring sport movie. Bill's is Rudy and mine are some of the 2008 era Ironman World Championship videos. Subscribe to TriathlonLive.tv or other sports networks How to keep your head in the game Buy some stretch cords https://www.swimoutlet.com/resistance-training-c10805/?campaignid=45239210&adgroupid=44274757436&keyword=swimming%20stretch%20cords&matchtype=p&targetid=kwd-302833006504&device=c&creativeid=205992502214&adposition=&gclid=EAIaIQobChMInoDy0o2p6AIVQP7jBx0APw3fEAAYASAAEgINW_D_BwE https://www.triathlete.com/training/stretch-cord-exercises-swim-strength/ https://www.fitnessmagazine.com/workout/swimming/swimming-workout-you-can-do-on-dry-land/?page=1 https://myswimpro.com/blog/2018/10/04/dryland-exercises-for-swimmers/ How to get swim specific training without the pool Zwift like a maniac. Get into either the Tour of Watopia Ride or Run https://zwift.com/towride or https://zwift.com/towrun already under way March 9 to April 2 https://www.bicycling.com/news/a31469228/cycling-during-coronavirus/ How to train safe This is simple. Get 8+ hours of sleep per night. If you are looking for resources on sleep, check out the Sleep Summit under way at https://bestsleepsummit.com/?idev_id=20898&_ke=eyJrbF9lbWFpbCI6ICJyaWNoQG1pbGVoaWdoZW5kdXJhbmNlLmNvbSIsICJrbF9jb21wYW55X2lkIjogIk43UmFRWSJ9 Get lot's of rest Listen to any of our interviews with Bob Seebohar, Debbie Potts, Dina Griffin Eat well   Sponsor Gen UCAN: Introducing NEW UCAN Energy + Protein, with long-lasting energy powered by SuperStarch® and protein to repair and rebuild muscle. UCAN Energy + Protein is available with plant-based pea protein or grass-fed whey protein and has the ideal mix of nutrients to repair and rebuild muscle, sustain energy, and curb post-workout cravings.     Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.   Endurance News:   ITU Mooloolaba World Cup   General This race could be significant if future races between now and the Olympics are cancelled.   Women's Emma Jeffcoat of AUS and others leading through the bike Georgia Taylor-Brown is the top ranked Ashley Gentle, Andrea Hewitt and two other AUS at the front Renee Tomlin USA dropped on the bike Kirsten Kasper USA was 2nd coming into lap 2 turn Jeffcoat and Kasper 1 and 2 out of T2 Ashley Gentel and Josh Amberger engaged Georgia Taylor-Brown and Vicki Holland GBR leading   Men's USA Rider leading the bike through lap 1   What's New in the 303:   https://303triathlon.com/training-ideastips-as-we-shift-priorities-and-event-dates-change/ https://303cycling.com/bike-shops-positioning-to-stay-open-as-essential-as-other-retail-closes/   Video of the Week: Dryland Exercises For Swimmers (Strength Training) | Whiteboard Wednesday           Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Today's show is supported by Generation UCAN and iKOR Labs. UCAN to help fuel you to the finish line and iKOR to help you out-recover the competition! I was reading this interview on Choose Mountains with this Boulder woman who was an athlete, a business owner, and Chiropractor, and ultra-runner. In that article she told the story of how a collegiate track career was sidelined by psoriatic arthritis preventing her from running. This sent her on a journey to figure out what was causing her inflammation. Which led to new eating habits and elimination of foods that caused inflammation. This eventually led to her being a healer, health and fitness coach. Anyway, I was intrigued by her story and I'm glad to be able to share it with you today, Dr Ellen KIndelsperger. Also in today's show: IRONMAN and other race announcements on COVID-19 IMNZ pro podium Colorado Classic Route Announced Specialized doing testing of a new bike chamois KHMTT next week Thanks to last week's guest, David Warden to talk to us about pacing and celebrating our 4 year anniversary. If you missed that episode, go back and check out episode #222. Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.   Interview with Ellen Kindelsperger (Chiro Coach): Let's get into the interview with Ellen Kindelsperger.     Sponsor Gen UCAN: UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®, which has helped thousands of athletes eliminate GI distress and prevent the bonk. Use in your training to fuel the healthy way and recover quickly! UCAN also offers UCAN Hydrate, a zero calorie, zero sugar, electrolyte replenishment drink.   Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.   Endurance News:   THE IRONMAN GROUP’S RESPONSE TO COVID-19   To our global community,   We know that both our athletes and our communities want to be racing; we do too. While The IRONMAN Group’s mission is to provide exceptional, life-changing race experiences for athletes of all levels, from their first step to the finish line, we can only accomplish this by providing the safest possible environment, and safeguarding the citizens of our host communities. COVID-19 has substantially altered the global sports landscape and will have material impact on the mass participation industry in the immediate term. We want to reassure you that the health and well-being of our community is our primary concern. To this end, we are doing our part to communicate effectively and follow public health agencies and governmental authorities’ recommendations. We expect that there are going to be substantial and widespread event postponements in the coming weeks and months. The decision to proceed, restrict, modify or postpone an event will be based on availability of community resources and ongoing event-specific risk assessment in coordination with the relevant healthcare and government authorities and the IRONMAN Global Medical Advisory Board, an independent medical advisory board focused on health and safety. For events that will continue, The IRONMAN Group, along with the IRONMAN Global Medical Advisory Board, has outlined a series of pragmatic and practical actions designed to reduce the risk of spreading COVID-19 or any other infectious agent to athletes and to members of our host communities. These steps will help athletes achieve their goals while allowing communities to secure the benefits of hosting mass participation sporting events. They will be implemented worldwide at all IRONMAN Group events beginning March 19 and will continue indefinitely. Providing Flexibility to Athletes Certain races will be postponed or cancelled due to the outbreak and we will communicate these as soon as practical. Our goal will be to move the race to a date later in the year. We work in close partnership with the relevant public health authorities in the territories where the races take place and err on the side of safety for our athletes and the host community. If an event cannot occur on the scheduled date, we will take the following actions: Postponement: Registered athletes for events that are postponed due to COVID-19 by the local health authorities are automatically transferred to the rescheduled date. For those that the new date does not work, we will allow deferrals into the same event the next year. Cancellation: Registered athletes for events that are cancelled due to COVID-19 by the local health authorities are automatically deferred to the same race in 2021. Other options: We are vetting other options to allow displaced athletes to race in 2020 and will communicate those in due course. Athletes in Quarantined/Restricted Territories: For athletes in certain designated quarantine or restricted territories who have registered for races that take place before June 1, 2020 and have NOT been postponed or cancelled, we will aid in finding alternative races later in the season. For those who are sick, feel unwell, or have been potentially exposed to an infectious agent in advance of a race that will take place, do not come to the race; instead seek medical care. Once you have done so, contact the relevant Athlete Services representative for your race and we will attempt to find you another solution. Safe Event Experience In order to provide the safest experience for our athletes, we are instituting the following at our races, effective March 19.   Reinforcing Social Distancing in all elements of the event The hours of on-site event registration will be expanded. Athletes will be allowed to pick up their athlete race kit/race bib and immediately exit expo area. Athlete density will be decreased by increasing individual race space staging, corrals, etc. No-handshake behavior will be encouraged for the duration of the event. Athlete briefing information will be available digitally only. Non-core, high-contact services (e.g. wetsuit peeling) will be suspended.  Hygiene First Staff and volunteers who are interacting with participants pre-race, on race day and post-race will be provided gloves. Hand-washing stations and sanitation stations around the venue for athletes, volunteers and spectators will be increased No-touch waste disposal stations and receptacles will be rolled out as available. Frequently touched surfaces at race venue locations such as workstations, product distribution areas, tables and electronic devices will be cleaned regularly. When possible, on-course food and fluid supplies will be single use/single serving closed packaging Athletes planning to return home by airplane or rail are encouraged to avoid travel post-event for 24 hours allowing their immune system time to recover post-race. No onsite interviews or press conference with professional athletes. No handshake/contact on the race podium. Printed document distribution will be eliminated.  Medical Service Education and awareness training regarding signs and symptoms of COVID-19 will be provided to all medical and volunteer staff. Frequent communication with health authorities and healthcare facilities will be implemented to assist in assessment, referral and initial management of suspected COVID-19 illness of staff, participants, volunteers, and spectators.   This is a highly dynamic situation and we will continue to adapt and adjust as appropriate. We appreciate your patience in the coming days and weeks. We recognize that this is a challenging time but our community will endure. We are inspired by your ambition, and endeavor to be worthy of your commitment. As further updates are available, they will be posted at www.ironman.com/updates and www.runrocknroll.com/updates in addition to our individual event sites and social media pages. https://www.ironman.com/races IRONMAN New Zealand March 7th Last week was IMNZ and we mentioned my friend Aaron Monroe and some of the pros that were racing. Here are the pro results. We talked about some of the big names. Meredith Kessler got 2nd to Pro Results Pos Cat Name Gun Time Swim T1 Cycle T2 Run 1 Pro Joe SKIPPER (#4) 07:54:17 00:51:58 00:04:07 04:13:02 00:02:02 02:43:06 2 Pro Mike PHILLIPS (#1) 08:01:27 00:47:37 00:03:33 04:23:04 00:01:46 02:45:24 3 Pro Braden CURRIE (#2) 08:04:36 00:47:37 00:03:35 04:27:01 00:01:47 02:44:35   Pos Cat Name Gun Time Swim T1 Cycle T2 Run 1 Pro Teresa ADAM (#22) 08:40:29 00:50:25 00:04:24 04:36:11 00:04:09 03:05:18 2 Pro Meredith KESSLER (#23) 08:56:03 00:52:26 00:04:06 04:52:41 00:01:56 03:04:52 3 Pro Judith CORACHAN VAQUERA (#29) 09:03:21 00:52:38 00:04:06 05:00:03 00:01:50 03:04:43     What's New in the 303: Colorado Classic Route Announced Specialized Needs Volunteers to Test New Chamois Design, Free Retul Fit, Keep Bibs and Raffle for a New Bike Boulder–Specialized/Retul is looking to test a new cycling chamois design. We will be comparing a newly designed chamois to a previous model. All in-person testing will take place at the Retül HQ office in Boulder, CO. We are looking for men and women who are avid road/gravel cyclists, riding between 5-12 hours a week, who are training towards a specific cycling goal. The study will consist of: – A Retül 3D Motion Capture Fit screening to ensure the rider is riding in a neutral position that will not affect the comfort of the chamois – In-studio test, where the rider will wear and ride in each for up to 15 minutes – Two weeks of riding in the chamois (one week per chamois), where the rider will log their rides with GPS to verify training volume. Karen Hornbostel Memorial Time Trial starts next week out at Cherry Creek Reservoir. If you are still looking for information on the series and want to register, check out the https://khmtt.com/ for more details.   Video of the Week: Fuel the Right Way with UCAN. Last week I provided a brief explanation that it's a starch instead of a sugar. This translates to a steady release of energy instead of sugar spikes and crashes. It not only performs differently, it also mixes and drinks differently. I thought I'd share how I use the mixer bottle and how to fill water bottles without the mess. Fuel Right with UCAN Upcoming Interviews: IRONMAN New Zealand podium 3rd place Braden Currie next week. Anders Hofman You Are An ICEMAN. That's right Anders Hofman completed the World Record breaking Ironman triathlon in Antarctica. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Today's show is supported by Generation UCAN and iKOR Labs. One to help fuel you to the finish line and the other to help you out-recover the competition! This is our 4th anniversary special and we are celebrating a special guest coach David Warden of 80/20 Endurance. David Warden is known for being the host of the Tri Talk podcast, contributing author of books like Triathlon Science with Joe Friel and a host of other well known authors, coach for James Lawrence aka Iron Cowboy (check out the documentary on Netflix), and co-head coach with best selling author and coach Matt Fitzgerald. Also in today's show we have: What it means to be at our 4 year anniversary and what we hope to celebrate by our 5th Endurance News and how discussion on how Coronavirus could impact our sport What's New in the 303 Thanks to last week's guest, Dina Griffin. If you missed that episode, go back and check out episode #221. Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. Interview with David Warden (Pacing): Bill, when you think about pacing what is the first thought that pops into your mind? Do you imagine yourself racing or training? Is it a swim, bike or run? What distance? How do you vary your pacing throughout a race? How does that vary based on the type or distance? Do you use a device to check your pacing or rely on RPE? Do you have a different pacing strategy if the course is hilly or windy? Sponsor Gen UCAN: UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®, which has helped thousands of athletes eliminate GI distress and prevent the bonk. Use in your training to fuel the healthy way and recover quickly so you'll be ready for the next! UCAN also offers UCAN Hydrate, a zero calorie, zero sugar, electrolyte replenishment drink to help you perform at your best and recover quickly. Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off. 4th Anniversary Discussion: It has been an amazing 4 years. I was surprised when we got to the 4 month mark, let alone the 4 year anniversary. Endurance News: Coronavirus To date, over 97,850 infections have been confirmed worldwide, and more than 3,300 people have been killed by the virus.   By comparison, CDC estimates that so far this season there have been at least 32 million flu illnesses, 310,000 hospitalizations and 18,000 deaths from flu. Just doing a little back of the envelope math and you get a mortality rate of 3.4% vs 0.1%. How will this impact the Olympics? International travel? Will porta-lets at races have less toilet paper than they did last season?   Corona Virus Flu Virus Confirmed Cases                  97,850            32,000,000 Deaths                      3,300                  18,000 Mortality Rate 3.4% 0.1% https://www.cdc.gov/flu/weekly/index.htm https://www.cdc.gov/coronavirus/2019-ncov/summary.html https://www.msn.com/en-us/news/world/coronavirus-latest-as-infections-near-100000-who-says-this-is-not-a-drill/ar-BB10OLxY?ocid=spartandhp   IRONMAN New Zealand is this March 7th We normally don't cover races on the other side of the planet, but I have a really good friend that's racing. Aaron Monroe and I have been racing together for years and he is there with his family to do the race and then go to the wedding. Guess what Aaron Monroe's bib number is? Professional Start List What's New in the 303: BASE Camp, The Inside Scoop This past week, in surprisingly chilly, Orlando Florida, about a 120 teammates came to swim, bike, run, and have fun for four days. Athletes varied greatly in ability but it’s safe to say that the slowest, least skilled or in-experienced athlete felt every bit a part of this group as the fastest, most seasoned veterans. Here’s why. For this “family” it’s about the start line and how they get to the finish—not how fast they get there. USA Triathlon Collegiate Club and High School National Championships in 2020 USA Triathlon is excited to be in Tempe, Arizona for the Collegiate Club and High School National Championships in 2020 for a second consecutive year. High School Nationals (non-drafting) and the Collegiate Club Draft-Legal Championships will occur on Friday, April 3. The Collegiate Olympic-Distance and Mixed-Team Relay races will occur on Saturday, April 4. Video of the Week: I want to share tips on how I use UCAN. Bill, last week you asked what the UCAN differentiator was. I provided a brief explanation that it's a starch instead of a sugar. This translates to a steady release of energy instead of sugar spikes and crashes. It not only performs differently, it also mixes and drinks differently. I thought I'd share how I use the mixer bottle and how to fill water bottles without the mess. Upcoming Interviews: Ellen Kindelsperger from the Chirolab. She believes optimal health is reached by treating the body as a whole rather than the summation of its parts. Her own pursuit of physical fitness, mindfulness, and knowledge drives her to better serve her patients. Anders Hofman You Are An ICEMAN. That's right Anders Hofman completed the just under two weeks ago. This is going to be a hell of a documentary of the first ever, World Record breaking Ironman triathlon in Antarctica just about 10 days ago. He did it to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams and to help prevent mental illness. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Our guest this week is Dina Griffin. Dina is an exceptional ultra runner and triathlete herself. We have spoken to her in the past, but she is back with some new insights on the nutrition and training needs of female athletes. If you are a female athlete who is self-coached, you will come away with some I sights into your performance (training or racing) and hormone levels. If you've questioned why some weeks or a span of days is particularly hard for I tense training, you may start to find some answers today. My hope is that you find your best days/weeks for hard intense training efforts and which are best for the Easy Long stuff. Coaches of female athletes, (particularly my fellow male coaches) this will be good information for us to be thinking about when doing athlete intakes and will help you with designing training programs for female athletes. Thanks to last week's guest, winner of Ultraman Florida 2020, Dede Griesbauer. If you missed that episode, go back and check out episode #220. Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details. Announcements: This is a particularly special episode as we are super excited to announce our new sponsor this week. Some of you know who it is (or I should say guessed correctly). Some of you did not, which is okay. I thought some of the hints were a dead giveaway. We got some guesses I expected, guesses I did not expect and nobody guessed one that I thought for sure would get a couple of entries.       All of that breakdown, who guessed what and who is going to win $150 of the best sports fuel ever! Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. Interview with Dina Griffin (Female Athletes): As a Sports Dietitian and athlete herself, Dina understands the many challenges that athletes encounter. She's great at helping people with goals related to weight loss, improving nutrition for training and race day, or managing a health condition. Dina likes to ‘walk the talk’ and as such, is a competitive half marathon, marathon, and ultra runner, age group triathlete, and cyclist where she has earned top placement and age group wins in several events. For other leisure activities, she enjoys hiking, snowshoeing and open water swimming. Some notable athletic accomplishments and achievements include the Leadville 100 trail run, the Comrades ultra race in South Africa (earning a bronze medal), Ironman Coeur D’Alene (12:14 for her 1st IM in 2013), Boston Marathon (sub 3:25 finish), NYC Marathon (3:26 finish), the San Francisco North Face Endurance Run 50k, and the Mount Evans Hill Climb. She is also proud to have served as a guide for Diane Berberian at the ITU Paratriathlon World Championships in London in 2013. Post Interview Discussion: We have some details about the offer that Dina mentioned at the end of the interview. Our listeners can save $30 off the Endurance Nutrition Primer online program. Dina is adding a module to the program specific to female athletes very soon. https://nutritionmechanic.mykajabi.com/offers/wxQiKuFo?coupon_code=MILEHIGH New Sponsor Reveal: We got some guesses I expected, guesses I did not expect and nobody guessed one that I thought for sure would get a couple of entries. All of that breakdown, who guessed what and who is going to win $150 of the best sports fuel ever! We have the blender raffle coming up to announce the winner, new sponsor and the deals for MHEP listeners. The incorrect guesses included Skratch, BonkBreaker, SKRATCH and INFINIT. There were no guesses for Precision Hydration, which I thought might draw a couple of guesses. The folks that did guess correctly that our new sponsor is…DRUM ROLL….GENERATION UCAN! There were some correct guesses that have gone into the hat/blender. Here's the draw. And the winner is…Kristen Louderback! UCAN gives you steady energy so you can finish stronger. Today I used the UCAN Performance Energy drink and the zero calorie, zero sugar, electrolyte replenishment drink during my 90 minute ride and then had a chocolate recovery shake mixed with milk after my brick run. I feel great and ready to keep going. It has helped me and thousands of athletes eliminate GI distress and prevent the bonk. Check out how Tim O'Donnell uses UCAN here.  Click here or use code MHE2020 to save 15% at generationucan.com, or click here to try the UCAN Starter Pack for 25% off. Endurance News: https://olympics.nbcsports.com/2020/02/29/olympic-marathon-trials-results/ Men Galen Rupp — 2:09:20 Jacob Riley — 2:10:02 Abdi Abdirahman — 2:10:03 Women Aliphine Tuliamuk — 2:27:23 Molly Seidel — 2:27:31 Sally Kipyego — 2:28:52 UCAN Sets Course for How Olympic Marathon Hopefuls Train for the 2020 Trials Team UCAN’s Olympic Trials qualifiers represent 15 states and these athletes come from a diverse range of running backgrounds – from professional runners, to school teachers, nurses, engineers and a wide range of other full-time careers. With the field of marathoners getting more competitive each year, athletes are looking for new and innovative ways to up their game and performance. One of those ways is through nutrition and the use of UCAN’s SuperStarch, which is scientifically proven to provide a slow drip of glucose into the body to manage blood sugar levels, the key to peak performance and reducing fatigue. Compared to sugar-based sports nutrition drinks, bars and gels that overwhelm the body with surges in sugar, leading to sudden energy crashes, SuperStarch maintains stable blood glucose levels that allows athletes to unlock their full potential with sustained energy. “The Olympic Marathon Trials continue to grow in number every year, and we are excited to be the sports nutrition product of choice for more than 50 individuals in this year’s Trials,” says Shoba Murali, CEO of UCAN. “In a changing world where people from the rookie runner to pro athlete look for products to help them achieve personal and professional fitness goals, UCAN aligns with these goals, offering sports nutrition products that deliver performance without compromising long-term health.” To learn more about UCAN and SuperStarch, please visit www.generationucan.com. Check out UCAN’s Olympic Marathon Trials qualifiers at www.generationucan.com/otq. Anders Hofman You Are An ICEMAN That's right Anders Hofman completed the Project Iceman is the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams. Anders Hofman's goal to help prevent mental illness. Video of the Week: World Champion Triathlete Tim O'Donnell on Fueling with UCAN Upcoming Interviews: Coach David Warden of 80/20 Endurance join us to celebrate our 4th anniversary. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

In the inaugural year of UMFL in 2014, Julie Shelley was the first female with a time of 25:33:05. 2015 it was Julie Paquette with a time of 29:33:00. In 2016 it was Jessica Deree in a time of 27:54:05. In 2017 35 year old Steffi Steinberg took out the female win (11th overall) with a 24:55:13. 2018 it was 41 year old Jamie Harris in a time of 25:36:37. In 2019 42 year old Jamie Harris was the first female (10th overall) in a time of 26:21:23. Now along comes 49 year old Dede Griesbauer. She's been a top 10 in Kona 3 times, she's won 3 IRONMAN races. She completes UMFL this year with a total time of 22:48:31. 2 hours 7 minutes faster than the 35 year old Steffi in 2017. Our guest today is the winner of Ultraman Florida 2020, Dede Griesbauer. Thanks to last week's guest Josh Miller AKA Primal Flow for talking ultrarunning and sharing his very personal history with drug and alcohol addiction and how trail running was a key part of his recovery. If you missed that episode, go back and check out episode #219. Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details. Announcements: We are super excited about this first announcement this week. We have a new sponsor for the show that you are going to absolutely love! When you hear it you won’t be that surprised, but we are going to hold onto our little secret for another week and build up some excitement. This week we are going to give you a few hints, but we won't give it away until next week. Speaking of giveaways, our NEW SPONSOR IS GOING TO GIVE A PACKAGE VALUED AT $150 to one lucky listener. We’re going to do a couple of posts this week with hints about our new sponsor.       We're going to ask you to reply or DM us with your guess about who our new sponsor. Give us the correct name and you we'll put your name into a draw for the UCAN PACKAGE next weekend when we announce.       You'll want to make sure you are following on Facebook @MileHighEndurancePodcast, Twitter @milehighpodcast and Instagram @tripodcasterrich. Here are the first set of hints that we will be posting this week: HINT #1 - We've done an interview with them since Kona. HINT #2 - We've interviewed one of their sponsored professional triathletes since Kona. HINT #3 - I've used the product for 7 years.   Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. Interview with Dede Griesbauer (UMFL): The race covers a total distance of 321.6 miles (517.5km), around central Florida; it requires that each participant complete a 6.2 mile (10km) open water swim, a 263 mile (423km) bike ride, and a 52.4 mile (84km) ultra-marathon run. Day 1 consists of a 6.2 mile swim and 92 mile bike, Day 2 is a 171 mile bike, and Day 3 is a 52.4 mile run. Dede completed this beast in a total time of 22:48:31. 2 hours 7 minutes faster than any other woman in the 7 year history of the race. Dede Griesbauer is the oldest, actively racing professional triathlete on the planet. Three IRONMAN wins and a 3-time Top 10 Kona finisher. Training Tips: Last week we talked about the importance of getting in a good base of endurance training. Most of us in the northern hemisphere are in that phase. But how do you know if you have enough base training, or how you can tell if your body has made the appropriate adaptions. You can aerobic endurance by testing for decoupling. What is decoupling you ask? Joe Friel writes: An important lesson every competitive endurance athlete eventually learns is that the general preparation (“base”) period of the season is the most important time of the year. It’s then that the fundamental abilities of aerobic endurance, force and speed skill are developed. If these abilities are fully formed then the more advanced, race-specific abilities of muscular endurance, anaerobic endurance and power may be built on this solid foundation in the specific-preparation (“build”) period. Excellent general fitness created in the base period is necessary to produce high levels of sport-specific fitness for later in the season. Summer races are won with winter training. How do you know if your aerobic endurance is progressing? And how do you know when you’ve done enough such training to reach an optimal AeT fitness level? The answer to both of these questions may be found by comparing power or speed with heart rate. When aerobic endurance improves there is reduced heart rate drift relative to constant outputs (power and speed). And, of course, the reverse of this is that when heart rate is held steady during extensive endurance training, output may be expected to drift downward. This parallel relationship between input (heart rate) and output (power or speed) is referred to as “coupling.” When they are no longer parallel in a workout as one variable remains steady while the other drifts the relationship is said to have “decoupled.” Excessive decoupling would indicate a lack of aerobic endurance fitness. For each half the normalized power (cycling) or speed (running) is divided by the average heart rate to establish two ratios. The ratios are then compared by subtracting the first half ratio from the second half ratio and dividing the remainder by the first half ratio. This produces a power-to-heart rate-ratio percentage of change from the first half to the second half of the aerobic threshold ride. That percentage of change is your rate of decoupling. I have found that aerobically fit endurance athletes experience a decoupling rate of less than 5%. https://www.trainingpeaks.com/blog/aerobic-endurance-and-decoupling/. Endurance News: LONDON, ENGLAND: The Professional Triathletes Organisation today announced that it has adopted a $2,000,000 Annual Bonus Programme pursuant to which athletes will be paid based on their PTO World Rankings at the end of 2020. The bonus amounts range from $100,000 for the PTO World No. 1 male and female athletes, to $10,000 for the PTO World No. 20 male and female athletes. In addition, male and female athletes ranked at the end of the year between 21-50 shall each be paid $5,000 and those ranked between 51-100 shall be paid $2,000. Rachel Joyce, Co-President of the PTO commented, “We are very pleased to be able to adopt an annual bonus programme that rewards athletes for outstanding performances throughout the year. The triathlon season is a long one and just because an athlete might have an off race in a large event, doesn’t mean that their year’s performance should go unrewarded.” The PTO World Rankings is a first-of-its-kind ranking technology to measure the greatest non-drafting professional triathletes. It is a worldwide benchmark of consistent excellence in triathlon. In addition to being the basis for the PTO Annual Bonus Programme, it is used to determine automatic qualification spots for The Collins Cup. Tim O’Donnell, Co-President of the PTO, stated, “The adoption of the PTO Annual Bonus Plan, together with the $2,000,000 payments at The Collins Cup, means that so far in 2020 the PTO will be paying 200 professional triathletes $4,000,000. We believe that this demonstrates the value and benefits of professionals being unified in our own organisation and we hope that this is just the beginning of the many ways the PTO can bring not only a voice but meaningful contributions to our sport.” https://303triathlon.com/p-t-o-putting-2-million-bucks-in-pockets-of-100-top-pro-triathletes-for-2020/ Video of the Week: Pro Interview: Dede Griesbauer Upcoming Interviews: The Nutrition Mechanic, Dina Griffin will be joining us to discuss the nutrition needs of female athletes. Coach David Warden of 80/20 Endurance join us to celebrate our 4th anniversary. We have an secret guest who is going to join us and help us celebrate our new sponsor. You've also heard this person on the show in the past 5 months. Big reveal next week. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

The journey I want to take you on today is about ultrarunning, healing, and about getting in touch with our primal instincts. Our story today is of an ultrarunner who is relatively new on the scene, he is hitting the podium on some ultra marathons recently. I heard him speak recently on the FIT127 podcast and others. He has some great experiences and lessons to share about ultra running for sure. As I did my research on Josh Miller, I learned there are a few more layers for us to learn from him today. For one, I know he is kind of a big deal in his day job as a UX UI Enterprise Strategy consultant. Sounds like a pretty straightforward story so far doesn't it? Our journey today will end up with us learning about Josh's struggle with drug and alcohol addiction, including an incident where he is stabbed by a dealer for not paying up. You don't want to miss this interview and we'll get right to it. Thanks to last week's guest Rachel Joyce who filled us in on the PTO and it's interest in acquiring IRONMAN. Check out episode #218. Sponsor - iKOR Labs: Thanks to iKOR Labs for sponsoring the show today. I just received my shipment with my iKOR WARMING RELIEF 500mg (BIG BOY) and my iKOR DAILY SHOT 1000mg (small boy). The WARMING RELIEF works like magic to make aches and pains melt away. The DAILY SHOT is great for keeping my inflammation down and getter great sleep. Don't let your competition out recover! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: Fluid Running and the $30.00 off the Fluid Running system or digital bundle.  The code is milehigh30! You can also find the link to Fluid Running and the code on our Resources Page. If you want to stop guessing about your hydration, I strongly recommend you take the TrainingPeaks University course, 'The Science of Endurance Hydration' course. It’s important for athletes to know the answers to questions like: What makes sodium so important to performance? How do athletes lose sodium? What happens when your sodium losses mount up? how much sodium should you be taking in? Precision Hydration team is offering the MHE Podcast listeners 50% off the regularly price of $99 using the code SWEAT-H6YF. Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.   Interview with Josh Miller (aka Primal Flow): Once in a while a story comes along that develops into something much deeper and more complex than I originally assume. Josh's Instagram handle @PrimalFlow. My first tip off should have been that the handle Primal Flow is also a pseudo identity for Josh. As you'll hear in our interview, Primal Flow is an instinctual feeling that he gets while running. My second tip off is the feature photo we have of Josh. It show a man that is in touch with those primal instincts. Let's get into our interview with Primal Flow Josh Miller.     Training Tips: Team, I'd like to share the training tip I'm giving out most this week.   There are lots of folks in the early part of their training plan for the 2020 season and eager to get into their fitness back. If you spent your off season on the couch, you may need to take is slower than someone who kept a regular regimen of training throughout the December and January. For those of you with early season races like Chattanooga 70.3 in May, you should be well into your base phase of training. You are sitting 11 weeks out from that race and you will be shifting into your Build Phase in the next few weeks. Be sure you have the endurance work (zone 2) in the bank. You can aerobic endurance by testing for decoupling - for more check out this article. https://www.trainingpeaks.com/blog/aerobic-endurance-and-decoupling/. If you have a little more time, like a late summer race, you may just be hitting your base phase. Again, make sure you are spending lots of time in those easy zone 2 efforts. The harder efforts will be there in your build phase. This is a great time to get disciplined about your strength training as well. Try to get in a minimum of 3 core sessions of 15 minutes per week and functional strength all body movement to keep neuro-muscular connections strong and responsive. Of course make sure you are eating a health diet of plants and lean or plant-based protein and get 8-9 hours of sleep a night.   Endurance News: Ultraman Florida is this weekend. It is a three day athletic endeavor guaranteed to test an athlete’s physical and mental limits. It is a journey that will touch your soul and create memories that will last a lifetime. The race covers a total distance of 321.6 miles (517.5km), around central Florida; it requires that each participant complete a 6.2 mile (10km) open water swim, a 263 mile (423km) bike ride, and a 52.4 mile (84km) ultra-marathon run. Day 1 consists of a 6.2 mile swim and 92 mile bike, Day 2 is a 171 mile bike, and Day 3 is a 52.4 mile run. Dede Griesbauer was the 1st overall on Day 1 with a 2:28 swim of 6.2 miles and 90 mile bike. It is toward the end of Day 2 of the event and Boulder resident and professional triathlete Dede is the first female and third on the day! We look forward to seeing what she does here Sunday. We will be talking to her next week. @dedegriesbauer #umfl2020   Upcoming Interviews: Pro triathlete, Dede Grieisbauer, who is doing Ultraman Florida this weekend will be joining us to talk about that race and more. The Nutrition Mechanic, Dina Griffin will be joining us to discuss the nutrition needs of female athletes. Coach David Warden of 80/20 Endurance join us to celebrate our 4th anniversary.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

You may have seen the press release from The Professional Triathlon Organization this week and their letter to Wanda Sports Group announcing that they have the financing to make a cash offer for the "WTC business" which includes IRONMAN. Our guest this week is the legendary Rachel Joyce who also happens to be one of the Co- Presidents of PTO along with Tim O'Donnell, who signed the letter. Thanks to last weekend's guest, Quinton Varce of the 127 Fit Podcast. He's a cool, young guy, who has decided to live his dream to become a personal trainer and a podcaster to share other people's stories in fitness. Check out episode #217. Sponsor - iKOR Labs: I have two great iKOR stories for you this week.   Story #1 - I spent last weekend skiing in Steamboat. In years past, just an hour of skiing bumps would have my knees swelling up on the ride home. I skied two day with bumps here and there and had no problem at all. Just 5 pumps of the daily shot in the morning and evening and I had no swelling at all.   Story #2 - I'm in Tempe for work last week and Wednesday morning I'm in the hotel fitness center and doing core and strength work when I pinched my sciatic nerve on my left side. I could barely move and after struggling through some upper body strength work for 10 minutes, ended the workout and walked gingerly back to my room with a pain level of about 6. I took my daily shot before getting in the shower. By the time I was walking to my rental car 30 minutes later, the pain was about a 3.   Great for preventing inflammation. Awesome for pain relief. Don't let the competition recover better than you. Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: Last week I shared my strong recommendation to take the TrainingPeaks University course, 'The Science of Endurance Hydration' course. It’s important for athletes to know the answers to questions like: What makes sodium so important to performance? How do athletes lose sodium? What happens when your sodium losses mount up? how much sodium should you be taking in? It is essential that coaches know this information. For coaches that are not confident in their knowledge, or the athlete that does not have a coach, this is a must take course.       It’s a good value at full price, but the Precision Hydration team is offering the MHE Podcast listeners 50% off using the code SWEAT-H6YF. The code and link on the Resources page and of course in the Blog for this episode. If you are subscribed to the newsletter, you will have it come right to you. So easy! Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.   Interview with Rachel Joyce: A week ago the Professional Triathlete Organization announced their new board members last week to include Lionel Sanders and Alistair Brownlee. Just this week PTO submitted a letter to Wanda Sports Group explain that PTO is prepared to consider an all-cash transaction or one in which the existing shareholders of WSG are able to participate in the growth of the WTC Business that the PTO is uniquely positioned to deliver. It goes on to read "Without our cooperation the WTC Business would deteriorate". It also closes with "We hope that you and your Board share our enthusiasm and, consistent with applicable fiduciary duties look forward to a prompt and favourable reply". Is there a genuine expectation of a positive response from WSG? Are those words simply polite way of saying "hurry up and say we want to work with PTO to sell to PTO? What would be the leadership structure at the PTO version of IRONMAN? How will IRONMAN respond?   That letter was signed by PTO Chairman, Charles D. Adamo, CEO Sam Renouf and Co-Presidents Rachel Joyce and Tim O’Donnell. We have one of the four people that put their name to that letter with us. Please welcome the legendary triathlete, inspiring mom, and industry leader, Rachel Joyce.   Outline: Introduction, interview setup Maybe two truths and a lie icebreaker - I don't think we ever did this with her Quick review of Rachel's career highlights and where she is in her career What is PTO? Can you remind us when you originally got involved with PTO and why? How has your role changed and when did the Co-President of PTO become official? How much of a personal investment have you made? Not financial, necessarily (but maybe), but how much time does this take of you each week? How does purchasing Wanda, From the letter, "The PTO is prepared to consider an all-cash transaction or one in which the existing shareholders of WSG are able to participate in the growth of the WTC Business that the PTO is uniquely positioned to deliver." What is Ironman worth today? What do you think it could be worth? We talked about the letter in the intro. From the letter "PTO and its professional athletes that the WTC Business has the ability to stabilise and grow, and that without our cooperation the WTC Business would deteriorate." - Are you trying to save and maintain, or grow? Is there a genuine expectation of a positive response from WSG? Are those words simply polite way of saying "hurry up and say we want to work with PTO to sell to PTO? What would be the organization structure be in the PTO version of IRONMAN? What would an ideal response from IRONMAN respond? What's likely to be the response? What would be your first priorities? What will stay the same? The letter closes with "We hope that you and your Board share our enthusiasm and, consistent with applicable fiduciary duties, we look forward to a prompt and favourable reply." - What do you expect their response to be? Have there been any informal communications with Andrew Messick or the Wanda leadership that they might view this favorably? Why was it important for you to be a signatory on the letter to Wanda Sports and Andrew Messick Where to go for more information   PTO Questions Deide griesbaur Sam long Matt miller BASE   Training Tips: I'm reading a book that has me totally drawn in that is going to be one of my must reads for those wanting to take care of themselves and live healthy as you can for as long as you can. Have you ever heard of Telomeres? Well neither had I, until doing MCAT flashcards with Lauren over the December college break. They are basically strands of DNA at the end of the chomosomes in our cells that protect and promote longevity. My curiosity was peaked and I found this book titled, The Telomere Effect.   https://www.health.harvard.edu/staying-healthy/can-this-dna-test-help-predict-your-longevity https://www.spectracell.com/telomere-testing Telomere Test ($290) https://www.healthtestingcenters.com/test/telomere-length-test/ - $607   New in the 303:   https://www.cbssports.com/olympics/news/how-a-record-setting-ethiopian-marathon-runner-could-cause-problems-for-nike/ Should triathlon allow Vaporflys?   Endurance News:   https://www.cbssports.com/olympics/news/how-a-record-setting-ethiopian-marathon-runner-could-cause-problems-for-nike/ Should triathlon allow Vaporflys?     Video of the Week: None this week.     Upcoming Interviews: The Nutrition Mechanic, Dina Griffin will be joining us to discuss the nutrition needs of female athletes.   Our anniversary show will be coming up in a month and we are looking forward to having coach, David Warden of 80/20 Endurance join us to celebrate our 4th anniversary.   Terrence Tez Steinberg and a United World Challenge update. His boat is near completion, but he missed the Atlantic window. So what does he do, comes up with a bigger challenge. Close to 120 people have rowed the Atlantic alone. Fewer than 10 have rowed from North America to Hawaii. That’s under 10. Ever. Solo rowing the Atlantic is hard. Solo rowing across the Pacific to Hawaii is really hard. And after 4 months of training on my boat, coached by some of the rowers and sailors who know the Pacific Ocean best, I believe I can attempt this route as soon as April or May 2020.   https://unitedworldchallenge.org/our-pacific-pivot/   Lance Panagutti   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Our guest this week is Quinton Varce of the 127 Fit Podcast. He's a personal trainer and is going to be sharing his passion for what he does. Thanks to last weekend's guest, Jennifer Conroyd of Fluid Running on the benefits of running without hitting the pavement. Check out the interview and learn how to do deep water pool running the right way. Sponsor - iKOR Labs: iKOR is the CBD that I use to protect my body from the stress from hard training sessions. The daily shot is great to help get a great night's sleep and the recovery shot is awesome after hard efforts. Don't let the competition recover better than you. Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: If you get your podcasts on Deezer, iHeartRadio, Radio.com, Radio Public, Spotify and WebPlayer - we're there too. Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview with Quinton Varce: I was fortunate this week to be asked to be a guest on the 127 Fit Podcast. The host of the show, Quinton Varce did a great job leading a conversation on his show that will release in the next week of so. I asked him if we could get to know him a little better and share his story and podcast on our show Quinton is the host of the 127 Fit Podcast. He's a personal trainer and shows us how to live life to the fullest. If you've been hesitant to share your talents with the world, get off the couch. Let's get into the interview now with Quinton Varce.   Sponsor - Riplaces: Riplaces are my favorite lace system. Riplaces are the most comfortable, durable and clean-looking system you can lace into your shoes. If you want faster transitions, go to MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Training Tips: A couple of weeks ago I started taking the TrainingPeaks University course, 'The Science of Endurance Hydration'. I just completed it and wanted to share my 3 reasons for you to check it out. Question: How many sweat glands do you have? Answer: Depending on how big you are, you’ll have anywhere between 1.5 and 5 million sweat glands on your body.   Question: There are two types of sweat glands, what are there names? Answer: There are actually two main types: eccrine and apocrine   Question: What do they do? Answer: Your eccrine glands are the ‘classic’ sweat glands that produce most of the sweat you can see when you train. They are tiny, numerous and are found almost everywhere on the body, although they are most concentrated on the palms, soles and face. Apocrine glands, on the other hand, secrete a slightly different type of sweat into a hair follicle which then makes its way up to the skin’s surface. Because of this, apocrine glands are bigger and are only found in your armpits and a few other places where hair grows. They secrete a thicker solution that is largely to blame for the distinctive odor associated with sweating.   What gets these glands going? As you might expect, the main cause of sweating is an increase in body temperature (mainly in the inner core, but also on the skin). Neurons sensitive to heat in the hypothalamus section of the brain detect temperature changes and stimulate the release of a neurotransmitter called acetylcholine from neurons local to the sweat glands. This causes a complex ‘cascade reaction’ that results in the secretion of sweat, known as ‘hypothalamic’ sweating. Another cause of sweating is emotional stress, something which most of us have experienced at some point in our lives, think before a job interview or when speaking in public. When we get nervous, our hands and feet in particular can become slick with sweat. This is known as ‘cortical’ sweating and may be an evolutionary mechanism that helped our ancestors maintain their grip while running and climbing to get out of harm's way. Although no doubt helpful back then, nowadays this can be very uncomfortable and embarrassing when greeting your potential new boss with a clammy handshake. The third and final type of sweating is known as ‘medullary’ sweating and will be familiar to anyone who, like myself, starts sweating at the mere thought of a hot curry. When we eat spicy food the compound capsaicin that is found in chilli peppers binds to sensors in the mouth and causes us to start sweating from the face. Other questions answered. What makes sodium so important to performance? How do athletes lose sodium? What happens when your sodium losses mount up? how much sodium should you be taking in? Thanks again Andy Blow for sharing the Precision Hydration resources that are out there. Check out TrainingPeaks University course, 'The Science of Endurance Hydration'   Endurance News: https://www.cbssports.com/olympics/news/how-a-record-setting-ethiopian-marathon-runner-could-cause-problems-for-nike/   Video of the Week: THE FINAL ICEMAN PREPARATIONS IN NORWAY - PROJECT ICEMAN   Upcoming Interviews: The Nutrition Mechanic, Dina Griffin will be joining us to discuss the nutrition needs of female athletes. Our anniversary show will be coming up in a month and we are looking forward to having coach, David Warden of 80/20 Endurance join us to celebrate our 4th anniversary.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Our guest this week is Jennifer Conroyd of Fluid Running is joining us to confirm that "aqua jogging" as we called it in the Tim O'Donnell interview is in fact the next big thing. Jennifer is an Ironman finisher and also a 15 time Boston Marathon qualifier.  She is an expert on fluid running and is here to tell us all about how to do it right, the science behind it, and why more and more professional athletes are turning to it. Thanks to last weekend's guest, Leadville 100 Trail Run finisher Jason Cohen and his journey to transform himself from a body weight of nearly 300lbs to the fighting weight of an ultramarathoner. You can listen to the interview on episode #215.   Jason mentioned his weight loss competition that he has with his peers who were also obese at the time. I did that a couple of times early in my career with co-workers. First was my 30's and we called it "battle of the fatties". The second time was in my early 40's, different job when I was traveling to Virginia every week. Again, we called the competition "battle of the fatties" and we did it as a percent of weight loss over two months. I mentioned during the interview with Jason that was 179, which is about 10 pounds heavier than I want to be at this time of the year. One of my athletes that I coach, Matt, is about the same weight and we both want to lose 10 pounds. Our goal is to get to 170 by St. Patrick's Day on March 17th. Sponsor - iKOR Labs: iKOR is the CBD that I use to protect my body from the stress from hard training sessions. I helps me recover fast and maintain a positive mental state. The daily shot is great to help get a great night's sleep and the recovery shot is awesome after hard efforts. Don't let the competition recover better than you. Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details. Announcements: If you get your podcasts on Deezer, iHeartRadio, Radio.com, Radio Public, Spotify and WebPlayer - we're there too. Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview with Jennifer Conroyd: Jennifer Conroyd is the founder of Fluid Running, a deep water exercise program. She is an avid athlete, Boston Marathoner and Ironman. Jennifer discovered the benefits of deep water running when she sustained an injury while training for the Chicago Marathon. Due to her injury, she could no longer train by running on the road, so she took to the pool and ran solely in deep water for the six weeks leading up to the marathon. She not only finished the marathon but qualified for the Boston Marathon. Amazed by her successful finish, she created Fluid Running in 2011 with the goal of helping other injured runners. Fluid Running was voted as one of the Top 20 Best Workouts in America by Men’s Journal. Let's get into the interview now with Jennifer Conroyd. Sponsor - Riplaces: Riplaces are my favorite lace system. Riplaces are the most comfortable, durable and clean-looking system you can lace into your shoes. If you want faster transitions, go to MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Fluid Running Discussion: I just heard another interview on another podcast I listen to with pro triathlete, Lisa Roberts, who talked about how she used deep water pool running to train during running injuries. I've now done three sessions, one using the app and a Jennifer Conroyd led training session. The other two were at the end of my swims, where I spent 10-15 minutes with the Fluid Running belt only and just run. I keep forgetting to bring my heart rate monitor, but I'm eager to see how high I can get it in water. I know so many people who are sidelined from running right now due to running injuries and talked with them about pool running as an option. The first reaction I get is, "you mean that thing that the old people do with the floaty belt?" There's a stigma that is the discussion here. We are evolutionarily hard wired to not show weakness. If that's what the old and feeble are doing, I can't be associated with that. Older athletes (yes, they are athletes…just older), have been in their bodies longer and know what's good for it. And yes, many of them can't take the pounding of running so they are staying fit.   I've listed about a half dozen great links to more information from Fluid Running here in the show notes. There will also be a section in the Resources page before the end of the weekend. About Jennifer: https://www.fluidrunning.com/about-jennifer-conroyd/   Endurance athletes use Fluid Running: https://www.fluidrunning.com/ultra-endurance-athletes/   Athletes incorporating deep water running with amazing results: https://www.fluidrunning.com/stronger-after-injury-with-deep-water-running/  Heart rate while deep water running: https://www.youtube.com/watch?v=63N-aeP4Ep0&t=2s  Improving land running performance with deep water running/Fluid Running: https://www.fluidrunning.com/incorporate-fluid-running-for-land-performance-improvement/   Some additional studies: https://www.fluidrunning.com/the-science-of-deep-water-running/  https://www.researchgate.net/publication/236217598_Physiologic_and_Kinematical_Effects_of_Water_Run_Training_on_Running_Performance I looked into Effects of Hydrostatic Weight on Heart Rate During Water Immersion and found an article by that name. Here's an excerpt: "central blood volume is increased through the redistribution of venous blood and extracellular fluid from the lower to the upper part of the body in the same way as during face immersion reflex (Campbell, Gooden, & Horowitz, 1969). As a result of the increase in plasmatic volume in the central part of the body, the heart and central circulation are distended, leading to stimulation of volume and pressure receptors of these tissues, which in turn leads to a re-adaptation of the cardiovascular system, The authors are with Federal University of Rio Grande do Sul, Laboratory of Research on Exercise, in Porto Alegre, Brazil. Hydrostatic Weight and Heart Rate in Immersion 179 increasing central venous pressure, cardiac output, and stroke volume, and finally lowering HR (Watenpaugh, Pump, Bie, & Norsk, 2000). Last week we discussed the TrainingPeaks University course, 'The Science of Endurance Hydration'. I'm still taking it and want to complete it before I give my report. I will tell you that part of the reason it's taking a while, is that there is a lot of additional reading they make available.   Video of the Week: Fluid Running H2Go Release   Endurance News: USA Triathlon Endurance Exchange Bill, you've been at the USA Triathlon Endurance Exchange in Tempe this week. What are some of the highlights from the EE? https://www.enduranceexchange.com/event-schedule https://www.enduranceexchange.com/page/show/5472660-speakers https://www.enduranceexchange.com/page/show/5472658-session-descriptions @bobbabbit @ironman @pto @peasebros @teamliza @collinscup @charlesadamo - did bill record? #aspriationalsport @jimmcgilvery @rickanddickhoyt Project Iceman Update Two weeks till departure! Here's how the Iceman expedition is expected to look like: Feb 2: Departure from Copenhagen, Denmark Feb 3: Arrival in Ushuaia, Argentina Feb 3-7: Four days of preparations in Ushuaia, the whole team is together for the first time, expedition plan and roles, glacier (crevasse) safety and rescue by Phil, and packing everything on the yacht. Feb 7: Setting sail off from Ushuaia, heading on a 5-7 days sailing trip across the Drake Passage to the Iceman location at Portal Point, Antarctica. Feb 12-14: Arrival at Portal Point, Antarctica Feb 15-20: 2-5 days of exploring the location, plan and set-up a safe route on the glacier for the bike and run parts of the Iceman Feb 21-29: The expected period where the Iceman will take place. The plan is for me to do it as soon as weather and conditions allow for it, and we have an expected 24-48 hour window of good weather. Mar 1-2: Potential days of exploring the wildlife, the nature, mountaineering and skiing depending on when the Iceman is completed Mar 3: Sailing off Antarctica, heading back to Ushuaia Mar 10: Reaching the harbour in Ushuaia Mar 12: Departure from Ushuaia Mar 13: Arrival back in Copenhagen In total 40 days of crazy adventure. #limitationsareperceptions #projecticeman   What's New in the 303? Andy Pruitt Joins iKOR Labs Boulder, CO – iKOR Labs, the Boulder-based producer of recovery-enhancing hemp oil/CBD (cannabidiol) products, today proudly announced the addition of Andrew Pruitt,EdD as Sports Medicine Consultant for Science and Innovation. Pruitt, a legend in the endurance industry, has been putting his golden touch to use for decades. He received a Bachelor of Science in Anatomy from Iowa State University and moved to Colorado in 1973 to join the sports medicine staff for Colorado University Athletics, eventually becoming the Director of Sports Medicine.   125 miles of bike lanes coming to Denver, despite delays Denver is switching its bicycle program into high gear to help keep its promise of installing 125 miles of bike lanes by 2023. Mayor Michael Hancock on Thursday announced the new three-pronged approach, alongside Denver Transportation and Infrastructure Director Eulois Cleckley. The accelerated plan will coordinate striping bike lanes when streets are paved; install “high comfort” lanes that include physical barriers to separate cyclists from cars; and “significantly” expand the bike network in the city’s most densely populated areas, like northwest and central Denver, to increase the number of households within a quarter-mile of a high comfort bikeway. Hancock on Thursday said that the “reality is we’re ushering in the bicycle revolution in Denver, Colorado,” Denverite reported. “I grew up in the city. We didn’t have bike lanes. We rode our little Huffys without bike lanes, protected or striped. And today we get a chance to see a city committing to creating comfort lanes for people to ride their bikes.”   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Our guest this week is Leadville 100 Trail Run finisher Jason Cohen. You may recall our mention of the Heavy as Lead documentary of Jason. You are about to hear his journey to transform himself from a body weight of nearly 300lbs to the fighting weight of an ultramarathoner. Thanks to last weekend's guest, CEO and Co-Founder of Precision Hydration, Andy Blow. You can listen to the interview on episode #213 or you can read it in the Blog Thanks also to ultramarathoner Samantha Gash and her reporting on what is happening with the devastating brushfires in Australia. You can listen to the interview on episode #214.   Sponsor - iKOR Labs: iKOR is the CBD that I use to protect my body from the stress from hard training sessions. I helps me recover fast and maintain a positive mental state. The daily shot is great to help get a great night's sleep and the recovery shot is awesome after hard efforts. Don't let the competition recover better than you. Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: If you get your podcasts on Deezer, iHeartRadio, Radio.com, Radio Public, Spotify and WebPlayer - we're there too. Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview with Jason Cohen: Jason Cohen Jason, at the age of 27, found himself looking at the number 297 on his bathroom scale. Jason resolved to never let that number touch 300 and has since lost over 120 pounds. His incredible journey has taken him through his battle with obesity and will now take him to the starting line of the Leadville Trail 100 Race on August 18th, 2018. This film documents Jason's story of losing the weight, becoming an athlete, and running the Leadville 100. Let's get into the interview now with Jason Cohen. Sponsor - Riplaces: One of my favorite products are Riplaces. This elastic lace system is the most comfortable, durable and clean-looking system you can lace into your shoes. If you want faster transitions (and security weight lines at the airport). Pro triathlete proven and endorsed. Get your MHE logo package. Use the code MHE25 to get that 25% discount. Go to MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Train Informed: Last week we had Andy Blow talking about how to get a handle on your hydration plan and how unique each solution is for each athlete. If you recall Andy talked about the TrainingPeaks University course that's available. I took the course and picked up a couple of CPU credits along the way. I want to share a couple of things that I learned and that I think will emphasize the unique needs of each athlete. Question: How many sweat glands do you have? Answer: Depending on how big you are, you’ll have anywhere between 1.5 and 5 million sweat glands on your body.   Question: There are two types of sweat glands, what are there names? Answer: There are actually two main types: eccrine and apocrine   Question: What do they do? Answer: Your eccrine glands are the ‘classic’ sweat glands that produce most of the sweat you can see when you train. They are tiny, numerous and are found almost everywhere on the body, although they are most concentrated on the palms, soles and face. Apocrine glands, on the other hand, secrete a slightly different type of sweat into a hair follicle which then makes its way up to the skin’s surface. Because of this, apocrine glands are bigger and are only found in your armpits and a few other places where hair grows. They secrete a thicker solution that is largely to blame for the distinctive odor associated with sweating. TrainingPeaks University course, 'The Science of Endurance Hydration'   What's New in the 303? TrainingPeaks Announces Departure of Gear Fisher, Co-Founder and Chief Corporate Development Officer TrainingPeaks, a global leader in providing smart and effective digital training solutions for athletes and coaches, today announced Gear Fisher, Co-Founder and Chief Corporate Development Officer, will be leaving the company to launch a new video feedback and communication platform. Andy Stephens will continue his role as CEO of TrainingPeaks and parent company Peaksware.   Karen Hornbostel Time Trial Series; Special Deal for Triathletes     USA Triathlon and USA Cycling have been partnering more and more and now, partnering with the Bicycle Racing Association of Colorado (BRAC), triathletes holding a current USAT membership are being offered a significant incentive to try the Karen Hornbostel Time Trial series (KHMTT). There is hardly a better way to prepare for the upcoming triathlon season then participating in these early season time trial races. Endurance News: Relief Run for Australia Wildfire Disaster Relief by Red Cross    Australia is burning and the effects of the recent bushfires has been widespread and devastating. Melbourne-based ultramarathon runner, Samantha Gash, and Nic Davidson have created a virtual Relief Run. Please register to the event via www.reliefrun.com.au. 100% of your $50AUD fee will go as a donation to the Australian Red Cross Disaster Relief and Recovery Fund. Lets collectively use our footsteps to support those who have lost loved ones, their homes, and their critical needs in the face of disaster. Your run or walk can take place anywhere, at any time on the weekend of Saturday January 18th and Sunday January 19th 2020. There are 21.1km half marathon and 5km options for you to sign up for. We welcome runners of all abilities to join us for this important cause. While you can participate solo, some of us are choosing to rally together and are holding community Relief Run events around the world. We encourage you to share this event as wide as you can and register your own Club event. Many organised runs have been listed on www.reliefrun.com.au https://reliefrun.com.au/ Tim O'Donnell and Terrible Tuesday Workouts UCAN—specifically the company’s signature food product, SuperStarch. “SuperStarch is like a slow-drip IV, giving a constant, steady release of carbohydrates,” he says. O’Donnell also uses it during his training, especially on "Terrible Tuesdays." “When you’re finishing up running and hitting the water 35-45 minutes later, you need something quick in between that’s not going to give you that spike…it has to be energy that can get you through to the end of the session.” And O’Donnell will need all the energy he can when it comes to what he calls “Terrible Tuesday,” a hyperintensive mash-up of each triathlon discipline and a lifting session for good measure. “To prepare for an eight-hour race like the Ironman, you have to put your body in overload sometimes in training,” O’Donnell explains. “Honestly, I’ve found it’s better to do it all on one day like this, because when you do your intense biking, swimming and running sessions on different days, it becomes harder to recover and bounce back for the next one.” https://www.muscleandfitness.com/athletes-celebrities/pro-tips/how-top-us-triathlete-tim-o-donnell-prepares-ironman USA Triathlon Endurance Exchange https://www.enduranceexchange.com/event-schedule https://www.enduranceexchange.com/page/show/5472660-speakers https://www.enduranceexchange.com/page/show/5472658-session-descriptions Video of the Week: Heavy As Lead - From 300 Pounds to the Leadville 100 Heavy as Lead is the story of Jason Cohen, who went from 300lbs to just a short 7 years later found himself running the Leadville Trail 100. Jason, at the age of 27, found himself looking at the number 297 on his bathroom scale. Jason resolved to never let that number touch 300 and has since lost over 120 pounds. His incredible journey has taken him through his battle with obesity and took him to the starting line of the Leadville Trail 100 Race on August 18th, 2018. This film documents Jason's story of losing the weight, becoming an athlete, and running the Leadville 100. Jason was given the idea to tell his story by his good friend, Mark LeBlanc, who realized that Jason's story needed to be told to the world. Mark is co-creating Heavy as Lead with Jason and is the person behind the camera for much of the film. More information and contact information can be found at www.heavyaslead.com Heavy As Lead Documentary - From 300lbs to Running the Leadville 100 Upcoming Interviews: Jennifer Conroyd of Fluid Running is joining us to confirm that "aqua jogging" as we called it in the Tim O'Donnell interview is in fact the next big thing. Jennifer is an Ironman finisher and also a 15 time Boston Marathon qualifier.  She created Fluid Running after I got injured training for the Chicago Marathon in 2010.  Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Our guest this week is CEO and Co-Founder of Precision Hydration, Andy Blow. A few weeks ago we had Sarah Crowley on to talk about her podium performance in Kona and win at IRONMAN Arizona. As a part of that show we also had a discussion about how she prepares for hot races. Part of that preparation is training and racing with Precision Hydration. We have the sweat expert, Andy Blow joining us in just a few minutes. Thanks to last week's guest - 7 time All American, Pan American Combined Events Champion, 5 time Team USA representative, and 2020 Decathlon Olympic hopeful, Chris Helwick. You can listen to the interview on episode #212 or you can read it in the Blog   Sponsor - iKOR Labs: Today's show is sponsored by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. For a limited time (until It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "MHE2020" at checkout. You need to switch to "MHE2020" and not use endurance any longer. The next time you go to use endurance, it likely won't work. Please make a note of "MHE2020" Go to www.ikorlabs.com for more details.   Announcements: We're expanding!       We've always been on iTunes, GooglePlay, Stitcher and Libsyn. We've added the six more podcast channels - Deezer, iHeartRadio, Radio.com, Radio Public, Spotify and WebPlayer. Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview with Andy Blow: Andy grew up in Leicester, in the Midlands, U.K. playing soccer. He found his way to triathlon while attending Bath University, where he studied sport science, and discovered he had a knack for it. He suffered a lot with nutrition and hydration issues in the longer, hotter races. This was ultimately the catalyst for him to learning more about that and in the end setting up Precision Hydration. Let's get into the interview now with Andy Blow. Sponsor - Riplaces: Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Discussion: Folks, I have some additional information that Andy and his team have made available to us. First, there three blog posts that I highly recommend you check out. More on that in a minute. The folks at PH have set up a 15% discount code for you to use at PrecisionHydration.com. You will just need to enter the code MHE code at checkout to get 15% off your entire first order from the PH website and that code can be used on top of the multi-buy discounts that are already locked into our store. There were three great blog posts on the PH website and the links are in the show notes. Those articles are:   How to start hydrated and why that's so important -When people talk about hydration, most of the time it's about what and how much athletes should drink during exercise. This blog aims to give you a more solid understanding of what you can do to arrive at the start of your next event optimally hydrated. How to measure your sweat rate to improve your hydration strategy - Estimating your sweat rate can be a useful exercise when you’re trying to figure out how much and what you need to drink (in terms of fluids and electrolytes) during training and events. This article explains the equipment you need, the process and calculations. How to estimate your sweat sodium losses - When it comes to understanding how to hydrate properly you need to consider two things, how much you’re sweating (your sweat rate - usually measured in ml per hour) and how much salt you’re losing in that sweat (your sweat concentration. i.e. how 'salty' your sweat is). Understanding both of these gives you an overall appreciation of your net fluid and sodium losses over a given period of time and this enables you to work out a sensible personalized hydration plan.   What's New in the 303? KHMTT Showing Leadership and how the USAC and USAT partnership is working.     The Karen Hornbostel Memorial Time Trial Series, USA Triathlon, USA Cycling, and Bicycle Racing Association of Colorado have joined together to offer USA Triathlon members a highly discounted entry to the KHMTT seven-week time trial series. This is a perfect opportunity to get an early start on preparing for the upcoming season. By racing competitively each week, you can compare your times for each week and your fitness. KHMTTopened up the program to any USAT member, which means the program is not limited to triathletes who do not have a USAC license.  That means if a USAT member already has a USAC license, their entry fee for the KHMTT is reduced from $170 to $135. This is a limited time offer, and will not be available after February 29, 2020. Go to https://khmtt.com/usat-registration-start/ for more information.   Item USAT Member Regular USAC Racing License $49.00 $80.00 BRAC Membership $15.00 $30.00 KHMTT Registration Fee (7 Races) $135.00 $170.00 Total Cost       Endurance News: On the iKOR Blog they had an article for Staying Motivated This Year. The article has their Top 10 tips for the new year. Check it out at https://ikorlabs.com/ikor-blog-staying-motivated-this-year   Video of the Week: Sarah Crowley Chapter 5 : Hot or Not Race Prep   Upcoming Interviews: Jason Cohen: Heavy As Lead - From 300 Pounds to the Leadville 100 Heavy as Lead is the story of Jason Cohen, who went from 300lbs to just a short 7 years later found himself running the Leadville Trail 100. More information and contact information can be found at www.heavyaslead.com   Jennifer Conroyd of Fluid Running is joining us to confirm that "aqua jogging" as we called it in the Tim O'Donnell interview is in fact the next big thing. Jennifer is an Ironman finisher and also a 15 time Boston Marathon qualifier.  She created Fluid Running after I got injured training for the Chicago Marathon in 2010.    Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Thanks for joining me for our last interview of the year. This week's guest is coach, author, host of the Whole Athlete Podcast, and Functional Diagnostic Nutritionist, Debbie Potts. We are going to be talking about health and longevity and some ideas for how to prioritize your own health and longevity. This is our last show of 2019 and the 2010s decade. As we prepared the content for this week, I was going through a personal process of reflecting on the previous year, taking stock of where I am on my journey, and re-imagining how I can become the best version of myself. Taking stock of my current self includes being honest with myself about the decisions, actions and behaviors that make me who I am today, and the decisions, actions and behaviors required to take me what I want to become. I'll share some of my process, insights and commitments I'm making for 2020 and beyond. Sponsor - iKOR Labs: Today's show is sponsored by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. For a limited time (until It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "MHE2020" at checkout. You need to switch to "MHE2020" and not use endurance any longer. The next time you go to use endurance, it likely won't work. Please make a note of "MHE2020" Go to www.ikorlabs.com for more details.   Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview with Debbie Potts: Debbie Potts has been in the fitness industry for over twenty-five years and a competitive endurance athlete for twenty years. Along her journey, she has accomplished many goals including being nominated as one of the top one hundred best trainers in the U.S. by Men's Journal in 2004 and 2005 as well as participating in fifteen Ironman Triathlons - five of them were the Hawaii World Ironman Championship. Debbie is the host of the Whole Athlete Podcast, author of the WHOLESTIC Method and Life and Life is Not A Race. She's also a recently certified Functional Diagnostic Nutritionist.   Let's get into the interview now with Debbie Potts.   Sponsor - Riplaces: Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Discussion: I've been thinking about what she said and the testing that is a part of FDN services. Having some real information about what's going on the inside that only testing can provide is really appeals to me. https://debbiepotts.net/fdn-health-detective/ Imagine that you could have perfect information about your health. Imaging you know exactly what was going to be your cause of death and when. If you knew it was an accident (the third leading cause of death according to the CDC https://www.cdc.gov/nchs/fastats/deaths.htm, you would avoid the scenario (activity, location or vehicle) that will lead to your accidental demise. Similarly, imagine if you had perfect information about the future and were certain that without any changes in your lifestyle, you will get a cancer diagnosis 5 years from today. If you were guaranteed you could extend that diagnosis 10, 20 or even 30 years by making changes that lead to that longevity, wouldn't you start today? Except it's not that easy, is it? We don't have that perfect information. We don't have crystal balls. There is no certainty that the changes we make today will translate to longevity of 5 days, 5 years or 15 years. Without that direct connection and certainty, it's hard to prioritize in the near term. That said, the best time to know that there's a problem is as early as possible. Regardless of your budget, my wish for you as look to the new year is that you are thoughtful about your health and make it a priority for the new decade of the 2020s. Whether you have the budget to work with someone like Debbie and can do all of the lab testing that Debbie referred to https://debbiepotts.net/get-started-on-your-2020-new-years-resolutions-now/, which will run you about $1500 in a 3 month coaching program plus $1200 in labs. Or you want to do something a little more DIY and lower cost like the over the counter EverlyWell tests https://www.everlywell.com/, consider getting some real information about how your body is performing, and take care of yourself in the new year. Year End Process for Myself The discussion about longevity weighed heavily in my year-end reflections. I spend this time of year reflecting on the year and revisiting my long term goals and setting some short term ones. My reflections span career, finances, health and fitness. This podcast is partly the result of the process that I'm going to share here. After my last Ironman race 5 1/2 years ago, I knew I needed a break from Ironman but didn't know what I wanted to do next. I was generally ready for some self-exploration and needed to create some direction for myself. I had been reading several books on the topic of setting and achieving goals or taking on life changes. How I Program Myself To Reach My Goals I've put together a formula that works for me. It comes from a collection concepts that have common threads through a number of "how to achieve goals" programs and authors, including Tony Robbins and Mark Divine, author of The Unbeatable Mind. Defining the Mission Statement - There's too much detail to cover this today, but in essence it should be something you produce after doing some self-exploration about your real values and what is truly most important to you. Goals that align to the Mission Statement - I categorize my goals by family, work, hobbies. You may find other categories based on your priorities and values. Envisioning the Goal in the finest detail (the date, the achievement, what it looks like, see yourself) AM What did I dream last night and how does it relate to my Mission and goals? Use the nightstand notebook as a resource. This is a notebook that you keep at your bedside to write down details of dreams (if any) as soon as you wake from them. Write down as many details as you can remember in that short moment. The memory will fade fast in some cases. What Action or Actions (training, call, meeting, research note) will I complete today to move me toward my goal?   Make sure there is time blocked on your calendar to complete the task. If you think you need a fallback time, block that out as well. What is my personal Mission Statement? Note if there are any new words or ideas that occur. Listen to that voice and consider updating your Mission Statement. What decisions did I make today that moved me toward my goals and Mission? Which did not? Be honest and write it down. What Action or Actions (call, meeting, research note) will I complete tomorrow to move me toward my goal? What Challenge do I need to overcome to reach my goal? Have your notebook open to a clean page with a pen or pencil ready to write. This should be easily accessible from your bed, ideally without having to get out of bed. If you wake from a dream overnight, reach for the pad/pencil and write down as many details (people, events, colors, sizes, feelings) quickly before you forget. You will likely not remember in 5 hours, let alone 5 minutes. The nightstand notebook serves another purpose. It is a good way to handle any thoughts you have about tasks or to-dos.         If you write it down, your mind won't have to try and keep track of it or work to store it into memory, enabling the mind to slow down and prepare or resume sleep. PM Journal Daily - this is a cycle of AM and PM journaling that work together   With that backdrop, I use this time of year to revisit my personal mission statement, reflect on the last year and set goals for the new year. I thought I'd share my reflection questions with you in this episode. Am I living according to my Mission Statement? My personal mission statement is to Provide a secure future for my wife and daughters. To follow my dreams. To live a healthy life. To enjoy my endurance journey and help others to enjoy the same. I feel I am doing that for the most part. I have some career and finance goals this year. Am I reaching my full potential as a husband, father, son and brother? Am I reaching my full potential as a friend?       I feel like I don't make as much time for friends as I would like. I feel very guilty if I forget someone's birthday, or forget something that’s personally important to a friend, or a family member's name. ...in my professional career? ...as an Ambassador of our sport …as an athlete? I was fairly directionless in 2019. I didn't have a specific goal. I just signed up for a bunch of races, most of which I had already done. The two that were new for me this year were the AvonFest and Non-Draft Nationals.       I really enjoyed the out of town races, even though there's a lot of logistics that goes along with it.       I definitely miss the challenge of a full Iron-distance race and I feel the tug. It being a first year of the new decade also makes me think my year of 2020 should include a challenge as epic as what I did in 2010, which was IM CDA. …with my personal connections and concern for others …what was I most passionate about? ….what did I struggle with? …what am I passionate about? I'm still passionate about the podcast. The desire to learn. The inspiration it provides is like a drug. The personal connections we get to have and the fun places we get to go. You will hear more in 2020 about where we are taking the show and the partnership with 303Endurance and 303Triathlon with Bill Plock. …as a coach? I am very proud of what the athletes that I worked with accomplished. One had a goal of finishing his first 70.3 and did. The other set out a goal of qualifying for Team USA and Worlds in Edmonton and she did. At the end of the season, my athletes and I sat down and wrote out what worked and what didn't this season. We laid out a list of things we will change for the 2020 season and what the race schedule will be. I learned so much going through that process with them. I also had to put my ego on the shelf and really see the experience from my athlete's perspective. It also helps to be an active athlete. One of the things I will be doing differently this year is having a weekly score card that clearly communicates what areas of training are progressing as planned, ahead of plan or behind plan.   Year End Process for Athletes I've started writing the training plans for my athletes. We started in the Fall by having my athletes identify and sign up for their most important races of the 2020 season. I use an Excel spreadsheet where every column represents a week of the year. The races are identified on the on the top row of the spreadsheet on the corresponding week. Along the leftmost column I have, by discipline, the # of training sessions, the duration of the longest workout, and total volume. This serves as a roadmap for the TrainingPeaks training plan that I'm building for my athletes. This also serves as a way for me to communicate clearly with an athlete what the time commitment is for every week of the year and a benchmark to evaluate training plan adherence. Of course, as a coach I am building in target TSS and CTL scores based on the athlete. If you are curious what this looks like, I've gone ahead and posted a copy of the Athlete Weekly Training Roadmap on the Resources page of https://milehighendurancepodcast.com/resources.       Endurance News: Marathon training - a guide to getting it right So you're training for a marathon. Here, coaches, experts and marathon greats share their tips on how to train like a pro. Run easy on most days On most of your runs –especially the long ones– resist the urge to push; instead, maintain an easy pace, advises running coach Janet Hamilton. You should be running at a pace that allows you to have full-sentence conversations with your running partners. Easy running reduces the impact on your body and staves off fatigue, enabling you to log more miles with less risk of picking up an injury. What’s more, the slow pace actually prepares you better for the distance. When you run a marathon, most of your body’s fuel comes from your aerobic (using oxygen) system – your hardworking muscles need oxygen-rich blood to power each contraction. Your body adapts to easy miles by strengthening your heart, sprouting more capillaries to infuse oxygen into muscles and building more mitochondria, the factories in cells that produce energy. https://www.runnersworld.com/uk/training/marathon/a30256981/marathon-training-guide/     How to Go Beyond the Marathon Distance Lose your fear - If a race is twice the distance of a marathon, it doesn’t mean your training needs to be twice as hard. Many people complete ultras on around the same mileage as a marathon training plan. Although you’ll be on your feet for longer in an ultra, you’ll be moving slower than marathon pace. It’s significantly less intense and less taxing on joints – repetitive pounding on asphalt is brutal compared with softer, changing terrain that better spreads stress around the body. Also, hiking the uphills (and most trail ultras are lumpy) is not only legitimate but a smart strategy, to preserve muscles. You may even start looking forward to hills and the sneaky walking break they allow. Other tips include, Get out more, Get the fueling right, Shift your mindset, Speed it up, Get specific, Learn to juggle, Find your way, and Recover well. https://www.runnersworld.com/uk/training/ultra/a30280579/how-to-run-ultra-marathon/     Video of the Week: Heavy As Lead - From 300 Pounds to the Leadville 100 Heavy as Lead is the story of Jason Cohen, who went from 300lbs to just a short 7 years later found himself running the Leadville Trail 100. Jason, at the age of 27, found himself looking at the number 297 on his bathroom scale. Jason resolved to never let that number touch 300 and has since lost over 120 pounds. His incredible journey has taken him through his battle with obesity and took him to the starting line of the Leadville Trail 100 Race on August 18th, 2018. This film documents Jason's story of losing the weight, becoming an athlete, and running the Leadville 100. Jason was given the idea to tell his story by his good friend, Mark LeBlanc, who realized that Jason's story needed to be told to the world. Mark is co-creating Heavy as Lead with Jason and is the person behind the camera for much of the film. More information and contact information can be found at www.heavyaslead.com Heavy As Lead Documentary - From 300lbs to Running the Leadville 100       Upcoming Interviews: Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics. Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams. https://www.projecticeman.com/   Last week we had Sarah Crowley and we were talking to her about her hydration/nutrition prep for hot and cooler races. Precision Hydration is her nutrition sponsor and we reached out to them and we are going to have Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Episode #210 (12/22) Xmas Eve Show Welcome to Christmas Eve Episode #210 of the Mile High Endurance Podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. Thanks to last week's guest pro triathlete, Olympian, PhD and author Joanna Zeiger. We spoke live at Launch about her survey research results on "Age related differences in cannabis use in a survey of adult athletes." It's an eye opener of an interview. After every interview, there are always those questions that come to me and I kick myself that I forgot to ask. In this last week's interview, there were at least 2 or 3.   We'll share some additional data that was in the athlete cannabis survey research that Joanna and her colleagues published, but that we did not get to in the interview. If you missed that interview go back and check out episode #209. The full transcript of the interview is also in the blog post on MileHighEndurancePodcast.com/blog Sponsor - iKOR Labs: I hope some of you were able to take advantage iKOR's Elf flash sale of buy one - gift one. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. For a limited time (until It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "MHE2020" at checkout. You need to switch to "MHE2020" and not use endurance any longer. The next time you go to use endurance, it likely won't work. Please make a note of "MHE2020" Go to www.ikorlabs.com for more details.   Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Follow Up Questions to last week's interview How many athletes completed the survey? 1,161 (91.1%) of 1,274. What percent of respondents have never used cannabis? 32.4% What percent of athlete respondents ever used cannabis? This includes current and ever but not current users was       67.6% 26.0% were current cannabis users 41.6% tried cannabis in the past but were not current users   Holiday Wishes: Bill and Rich's favorite holiday tradition?   Big Christmas meal yes or no?   Favorite holiday movie?   Present your most want to receive?   Present you are most excited to give?       Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information   New in the 303/Endurance News: USAT Year End Survey https://usatriathlon.az1.qualtrics.com/jfe/form/SV_4JvjTBeS2B2ubYh?Q_DL=4Yi9aZdeqteMFkp_4JvjTBeS2B2ubYh_CGC_h16Jl6QmT6fyDPi&Q_CHL=email     Colorado Crushes CX Nationals This Weekend Lakewood, WA–Colorado finished strong over the weekend with a number of first place victories including Gage Hecht’s victory in the men’s UCI Elite category. In addition to the category winners through Friday (article HERE), this weekend saw Coloradans Kira Mullins, Mia Aseltine, Sarah Sturm, Jared Scott, Madigan Muro, Michaela Thompson, Katja Freeburn, Eric Brunner, Keiran Eagen and Jake Wells also took first in their respective categories. https://303cycling.com/colorado-crushes-cx-nationals-this-weekend/     Sponsor - Riplaces: Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Video of the Week: Joanna Interview (1st 30 minutes) The Amazing Human Body - This is on Amazon Video and it's a series about the science of the human body. In the first episode that I watched title "Grow" they cover everything about the body and how the different parts of our body (hair, brain, cells, toes, lungs, heart, muscle, skin, organs, the gut). There was a whole section in about the body's ability to regenerate. In the "regenerate" they feature Lew Hollander who is now an 88 year old triathlete. At the 84, hi was a Kona 2014 finisher. They were using Lew as an example for how the lungs and the health of the lungs can be affected. I caught a glimpse of episode two "Survive" and a scene where they illustrate what happens to the human body when dunked in frozen water. Check out The Amazing Human Body on Amazon Video. Upcoming Interviews: My friend Debbie Potts of the WHOLE Athlete Podcast is going to join us to chat about performance and longevity. She's been working hard on her Functional Diagnostic Nutrition certification and we are going to talk about what an FDN health coach does. Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics. Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams. https://www.projecticeman.com/   Last week we had Sarah Crowley and we were talking to her about her hydration/nutrition prep for hot and cooler races. Precision Hydration is her nutrition sponsor and we reached out to them and we are going to have Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Our interview this week is with former pro triathlete, Olympian, PhD and author Joanna Zeiger. Joanna is legend in the triathlon world. After a 4th place in the Sydney Olympics, she went on to be a top 5 at the Ironman World Championship in Kona and then ascend to win the IM 70.3 World Championship in 2008. She has an academic research resume to match, which includes a recent sturdy on "Age related differences in cannabis use in a survey of adult athletes." State and Federal laws and social norms have shifted the landscape of cannabis in the last decade. No doubt we have all seen the CBD market begin to take off in endurance sports. I've always been curious how much traction CBD would get, but with USADA removing it from the banned substance list in 2018 there seems to have been an acceleration of adoption. We have so many questions on this topic. Joanna has survey findings that will shed light on this for us. We are excited to learn from her after a few short announcements. Thanks to last week's guest pro triathlete Sarah Crowley and her analysis of the 2019 season, her win at Ironman Arizona and outlook for 2020. If you missed that interview go back and check out episode #208. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Introduction: Let's get the discussion rolling with Joanna, but first we are going to give you the Wikipedia on Joanna.   She attended Brown University where she held the school records in the 500-yard (460 m) freestyle, 1,000-yard (910 m) freestyle, and 1,650-yard (1,510 m) freestyle which she set in 1991. Competitive running and cycling were added to her repertoire in 1992 and 1993. Joanna was the 1998 triathlon rookie of the year, took 4th in the Sydney Olympics in 2000 and a top 5 Kona pro the same year.   Joanna received her PhD from The Johns Hopkins University's Bloomberg School of Public Health in 2001. She pursued her professional athletic career by going on to win the IRONMAN 70.3 world championship 2008. While defending her title in 2009 Joanna suffered a career ending bike crash.   Joanna is the author of "The Champion Mindset", founder of "Training Away Chronic Pain", and the architect of the Athlete PEACE Survey. We are going to talk about all of this, but let's start by going back in time a bit.   MHE Question: Let's start with growing up as a swimmer. Did you always have the champion mindset or was that something you had to learn?   Joanna Answer:     MHE Question: Why Brown University and what career ambitions did you have as a freshman in college? What did you declare as your major?   Joanna Answer:     MHE Question: You held Brown University school records in the 500 freestyle, 1,000 freestyle, and 1,650-yard freestyle in 1991. You graduate 1992 and would later be inducted into the Brown Hall of Fame in 2002. You found your way to triathlon and by 1998 you are the rookie of the year and then qualify for the 2000 Olympic games in Sydney. How did that happen?   Joanna Answer:     MHE Question: Around this same timeframe, you receive your PhD from The Johns Hopkins University's Bloomberg School of Public Health in 2001. What did you receive your PhD in and how did you balance these big things at the same time?   Joanna Answer:     MHE Question: Fast forward to 2008 when you win the IRONMAN 70.3 world championship and then defend your title in 2009. There you suffered a career ending bike crash. Take us through that experience in 2009 and the injuries that your sustained.   Joanna Answer:   MHE Question: In addition to authoring your book "The Champion's Mindset", you have continued research and have become a thought leader on how to use aerobic exercised and strength training to help alleviate chronic pain. How did this lead to the Athlete PEACE Survey, and what were you and your colleagues hoping to achieve?   Joanna Answer:   MHE Question: How did you go about distributing the survey? How many people participated? And how long did it take to analyze the results?   Joanna Answer:   MHE Question: Can you give us some examples of the types of questions that were asked and what were the some of the key results of the study?   Joanna Answer:     MHE Question: How do each CBD and THC work in our bodies? How Cannabinoids interact with The Endocannabinoid System and what combinations have the greatest efficacy?   Joanna Answer:     MHE Question: Your study asked about the subjective benefits compared to the subjective adverse effects. What were the subjective benefits? What were the adverse affects? Are they different for CBD and THC?   Joanna Answer:     MHE Question: What were the age groups you analyzed and what were the key findings that differentiated younger athletes vs. older athletes?   Joanna Answer:     MHE Question: The study looked at both CBD and THC use. Can we take a few minutes to talk about the different cannabis plants and how CBD and THC are derived?   Joanna Answer:     MHE Question: THC is a banned substance and is a threshold drug What does that mean and if an athlete is using it, what are the threshold that they need to be aware of? Is that a threshold that you can cross if you have taken 12 hours or more prior to testing?   Joanna Answer:     MHE Question: CBD is off the USADA banned substance list. THC is not. Can you speculate on the impact of USADA's decision and what that has meant for the CBD industry?   Joanna Answer:     MHE Question: How should athletes, coaches and health providers leverage the data from this study to help athlete health, performance and recovery?   Joanna Answer:     MHE Question: The governing body of USA Triathlon has a CBD company as a partner. How far have we shifted as a social, health and competitive issue for that to occur?   Joanna Answer:     Audience Questions:     Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information   New in the 303/Endurance News: USA CYCLING AND USA TRIATHLON ANNOUNCE NEW PARTNERSHIP A few months ago we shared the announcement from USA Cycling and USA Triathlon were offering joint programs and promotions to better serve existing members while attracting new participants to both sports. The U.S. Olympic National Governing Bodies are both headquartered in Colorado Springs, Colorado — allowing for frequent collaboration around the shared goal of growing the endurance sports community.   The first-of-its-kind partnership is highlighted by a joint annual membership option that provides access to all USA Triathlon- and USA Cycling-sanctioned events. The organizations will cross-promote their respective National Championships and select sanctioned races to each other’s members in an effort to expand racing opportunities for both groups. The joint membership is now available for purchase for $99, a $31 savings versus purchasing the two memberships separately. More details and a registration link can be found at usacycling.org and usatriathlon.org.   KAREN HORNBOSTEL MEMORIAL TIME TRIAL DEAL FOR TRIATHLETES The Karen Hornbostel Memorial Time Trial Series, USA Triathlon, USA Cycling, and Bicycle Racing Association of Colorado have joined together to offer USA Triathlon members a highly discounted entry to the KHMTT seven week time trial series. This is a perfect opportunity to get an early start on preparing for the upcoming season. By racing competitively each week, you can compare your times for each week and your fitness.   USAT members will save more than $80 from the regular price for the series, with a bundled discounts off the USAC racing license, BRAC membership and KHMTT registration fee. Plus, USAT members will have the credit card processing and registration processing fees waived. This is a limited time offer, and will not be available after February 29, 2020. After that date you can purchase a USAC racing license directly from USA Cycling for $49.00, however you will be required to pay full price for your BRAC membership and KHMTT registration. Check out https://khmtt.com/usat-registration-start/ for more information. We will have Larry Potter from KHMTT and Colorado Bike Racing Association (COBRAs) on 303Radio in a couple of weeks to talk about the program.     Sponsor - Riplaces: Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance     Video of the Week: Nike Cross Country Nationals from Portland, OR 1st - Kaitlyn Touhy: 17:18.4 2nd - Taylor Ewert: 17:19.1 (Beaver Creek, OH) 3rd - Sydney Thorvaldson: 17:19.4 (Northwest)   https://nxn.runnerspace.com/eprofile.php?event_id=13&do=videos&video_id=286981     Upcoming Interviews: Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics. Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams. https://www.projecticeman.com/   Last week we had Sarah Crowley and we were talking to her about her hydration/nutrition prep for hot and cooler races. Precision Hydration is her nutrition sponsor and we reached out to them and we are going to have Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Our guest this week is pro triathlete Sarah Crowley. She's all over the podium these days with a 3rd place in Kona and a win at IMAZ, we are stoked to have her on the show this week to talk about her career, season and future. Thanks to last week's guest Marcus Smith is going to sharing his inspirational story from the documentary "Fighting For Every Breath". From the peak of endurance fitness to fighting for his life in an instant. The story is about how he held on and fought his way back from immobilizing and near-fatal injuries. He found the mental strength to find reasons to celebrate the smallest of victories.   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is the most complete recovery product yet. A formulation of tart cherry, liposomally encapsulated full spectrum hemp extract, hyaluronic acid, beet juice, raspberry juice, turmeric root, ginger root helps to quickly lessen the effects of inflammation and oxidative stress from intense athletic activity. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details. What does liposomally encapsulated mean you ask? Liposomal Encapsulation Technology consists of microscopic healthy fat particles called phospholipids along with vitamins. This technology has been used for many years to deliver certain drugs to specific tissues within the body without affecting the other parts of the body.   What does full-spectrum hemp extract mean you ask? Hemp oil can refer to a full-spectrum oil from the Cannabis sativa plant or hemp seed oil, which is oil that comes from just the seeds of the hemp plant. ... Full-spectrum hemp oil that also contains plant matter may add other effective compounds, which may help with certain health issues, such as inflammation. https://www.medicalnewstoday.com/articles/324450.php   How Does Hemp Work? Hemp is rich in compounds known as cannabinoids. Research shows cannabinoids like cannabidiol may help treat everything from eczema to epilepsy. Cannabinoids interact with The Endocannabinoid System, or ECS. The ECS is a biological system present in all mammals. It impacts almost every system in the human body including: Memory Appetite Inflammation Fertility Pain Mood The primary purpose of the ECS is to maintain homeostasis, which means that aiding this regulatory system helps your body return to normal after periods of intense stress–including hard workouts. The ECS is comprised of endogenous cannabinoid receptors. Two of these receptors have been identified, CB1 and CB2. Cannabinoids like hemp extract interact with these receptors, helping to achieve homeostasis. Maintaining a healthy endocannabinoid system is vital to our well-being. Substantial evidence shows a strong link between disease and endocannabinoid deficiency. While our bodies cannot produce cannabinoids on their own, we can support our ECS by integrating supplements like hemp recovery products into our diets. https://ikorlabs.com/ikor-blog-athletes-guide-to-cbd   Announcements: Joanna Zeiger is going to be in the house next weekend! We are doing a live show with her at Launch Espresso to talk about her study of adult athletes and Cannabis usage. Join us 2-3:30 at Launch Espresso on Saturday, December 14th. Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Introduction: Sarah Crowley .has been a consistent presence on the podiums at Ironman races and getting her fair share champagne. We spoke last week about her champion performance at IRONMAN Arizona. We reached out to her this week and she graciously agree to do an interview with us.   Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information   Post interview Discussion Bill, I'm officially a Sarah Crowley fan. Sarah is smart, fast and got a style all her own. The thing about the Minnie and Mickey dolls is a trip. I'm definitely packing a pair for Kona next year. We'll get a picture of her with them at the pro panel next year. New in the 303: WORLD RECORD SPIN CLASS Littleton, CO–Teamwork broke a record today at the Cyclebar studio in Littleton, Colorado. The world’s longest static indoor cycling class record of 27 hours was broken by 25 Colorado cyclists–who rode for 28 hours.. https://303cycling.com/world-record-longest-indoor-cycling-class-28-hours/   LANCE ARMSTRONG JOINS WISH FOR WHEELS TO BRING MORE BIKES TO 2ND GRADERS Wish for Wheels is excited to welcome Lance to their community and bring more bikes to 2nd graders! Check out the post on the 303 Facebook page. This should be a positive alignment for Wish for Wheels and result in more kids riding bikes. https://www.facebook.com/303Cycling/     Endurance News: BEST AND WORST MARATHONS IN THE WORLD STUDY While running the London Marathon might be on the top of most runners’ marathon wishlists, according to recent data collected by The Sole Supplier, London is only number 11 on a list of the best marathons in the world. Looking at course data, The Sole Supplier analysed average finish times, medical stations, toilets, entry fees and how good local accommodation was, as well as environmental factors, such as air quality, temperature, rainfall and altitude. They then collated data to give each of the 81 marathons on the list a score out of ten, naming the best and worst marathons in the world. https://www.runnersworld.com/uk/training/marathon/a30135094/best-worst-marathons-in-the-world-study/   Methodology How did we pick the marathons for the study? All IAAF-certified marathons (476) were considered for the index. In order to refine the list, each country featuring in the list were allowed up to three marathons for inclusion. These were decided by taking city population size into account (http://worldpopulationreview.com). The marathons taking place in each country’s three “largest cities” were included in the study. During the data collection phase, any marathons missing more than 1 data point (due to no data available) were removed, leaving a final list of 81 global marathon courses. https://thesolesupplier.co.uk/news/up-for-a-challenge-these-are-the-worlds-best-marathon-courses/   The International Association of Athletics Federations (IAAF) is the worldwide governing body for professional level athletics and track and field. Its purpose is to create and regulate professional level meets and to set the standards for administering competitions, using equipment, and documenting world records.     Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance     Video of the Week: Sarah Crowley Chapter 5 : Hot or Not Race Prep         Upcoming Interviews: Olympic triathlete, 70.3 World Champ and PhD Joanna Zeiger to follow up on her study of adult athletes and CBD and THC usage. This is going to be a live interview at Launch Espresso on Saturday, December. Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Our guest this week is Marcus Smith from InnerFight. In the name InnerFight sounds familiar, it should. We had his coaching partner Tom Walker on the show back in August to talk about their Run Strong program. Check out episode #189 to hear the interview with Tom. Marcus Smith is going to sharing his inspirational story from the documentary "Fighting For Every Breath". As you will hear, Marcus was preparing for an epic ultra bike challenge when he was struck by a truck on February 10, 2018. He was thrown into a wall at 54 kph (33.5 mph), Injured, unable to move, bleeding from the mouth, a collapsed lung, and literally fighting for every breath. From the peak of endurance fitness to fighting for his life in an instant. The story is about how he held on and fought his way back from immobilizing and near-fatal injuries. He found the mental strength to find reasons to celebrate the smallest of victories. Thanks to last week's guest coach and author Marc Bloom about the book Amazing Racers, the story of America's greatest running team and their revolutionary coach, Bill Aris.   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is the most complete recovery product yet. A formulation of tart cherry, liposomally encapsulated full spectrum hemp extract, hyaluronic acid, beet juice, raspberry juice, turmeric root, ginger root helps to quickly lessen the effects of inflammation and oxidative stress from intense athletic activity. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: Our sponsors have great Black Friday sales going on right now. UCAN is having it's biggest sale of the year! UCAN delivers steady, long-lasting energy to help you finish stronger. Try the nutrition fueling world-class triathlete Tim O'Donnell and thousands of age group triathletes to personal bests. Save 30% + Free Shipping on all UCAN products with code MHE Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Introduction: Marcus Smith was at the peak of endurance fitness training in the mountains outside of Oman. He was hit by a truck, bounced off a wall at 33.5 mph left fighting for every breath. He held on and fought his way back from immobilizing and near-fatal injuries. He is about to share the mental strength he brought to this enormous to find reasons to celebrate the smallest of victories. You put all of those small victories together and build on your progress, you can achieve anything…and I do mean anything. Wait until you hear what this guy did at 90 days from his accident, at 120 days and throughout that first 12 months. Let's get into the interview with Marcus Smith.   Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information   What's New in the 303: I've been meaning to introduce Marcus Smith and Triny Willerton   WORLD RECORD SPIN CLASS On December 1-2, 2019, 20-25 riders will attempt to break the World Record for the longest static cycling class in history. Combined, we will ride mileage equivalent to biking from NYC to LA… and back. Presented by TheCyclist-Lawyer.com and Breaking History TV, hosted by CycleBar, and benefitting PeopleForBikes… this 28-hour nonstop cycling record attempt will test riders’ limits, mental and physical strength, and stretch even the hardest endurance athlete — but it’s all for an AMAZING organization… Our goal: $100,000 raised for PeopleForBikes. Let’s make cycling safer for everyone!!   From     IRONMAN ARIZONA .32 mile from water exit to the transition area Lauren Brandon first out of the water with Sarah Crowley and Meredith Kessler right behind her Parked at mile 9 of the run and got pics of Sarah Crowley, Heather Jackson, Meredith Kessler (who by the way looked great) and had just passed Lauren Brandon     About Nike Southwest Regionals Added the photos to an album on the MHE Facebook page, Instagram 61 athletes and at least that many parents Schedule Thursday PM shakeout run Friday AM shakeout Friday PM course walk and signed up for the citizens race on the NXR course Saturday AM, my race was at 8am   I packed the orange flavored Performance Energy and some UCAN bars. It was a great easy to travel with nutrition. Sipping on the Performance Energy drink does satisfy your hunger. The morning of the race, I had a bagel with peanut butter, coffee, water and UCAN orange. I have to say that I am loving UCAN. It is so good on my stomach. If you want to try it for yourself, check out the starter pack link in the show notes. https://www.generationucan.com/product/ucan-tri-starter-pack/     Endurance News: RED BULL - The Worlds 10 Toughest Ultra Endurance Cycling Events: Ultra-distance cycling is a growing trend among cyclists as more and more amateurs look to emulate the pros by going further and harder than ever before. Throw in the growing gravel and adventure bike market and people are now crossing continents against the clock with just their bike and some essentials in tow. Not all events are created equal though, so we’ve rounded up the toughest in the world. Whether it’s a 300km-plus one-day epic around Wales or a battle against terrible terrain in Kyrgyzstan, you should only sign up to these races if you dare. https://www.redbull.com/us-en/worlds-toughest-endurance-cycling-events   PROJECT ICEMAN Project Iceman is the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams. Anders Hofman's goal to help prevent mental illness. Despite progress throughout the world, there are still some alarming trends. Mental health problems are one of the main causes of the overall disease burden worldwide, while 1 of 5 adults in the U.S. (43.8m) experience mental illness every year. Instead of only focusing on the treatment of these diseases, we want to shift focus towards preventing them through developing stronger mental resilience, which we are all capable of. We just need the tools, the support and the hope. This is what we aspire to give with the Iceman Community. https://www.projecticeman.com/     Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance     Video of the Week: Fight For Every Breath         Upcoming Interviews:   Olympic triathlete, 70.3 World Champ and PhD Joanna Zeiger to follow up on her study of adult athletes and CBD and THC usage. This is going to be a live interview at Launch Espresso on Saturday, December. Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Last week at the conclusion of the awesome interview with TO, we mentioned we would have Matt Bach, Director of UCAN Triathlon join us to talk about how he "Matt" overcame his own nutrition demons and reaching pro-like performances. Of course, thanks to last week's guest Tim O'Donnell for joining us to talk about his record breaking performance at Kona this year. TO - good luck in Cozumel next week! Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is the most complete recovery product yet. A formulation of tart cherry, liposomally encapsulated full spectrum hemp extract, hyaluronic acid, beet juice, raspberry juice, turmeric root, ginger root helps to quickly lessen the effects of inflammation and oxidative stress from intense athletic activity. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details.   In Today's Show: Feature interview What's New in the 303 Endurance News Video of the week Upcoming Interviews Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Introduction: Matt Bach began his endurance journey starting with doing his first triathlon with his wife in 2010 starting a 5 year journey to qualify for Kona in 2015. In that five years, he learned a ton of lesson about nutrition and how to fuel for an iron-distance effort.   Shout Out to UCAN: I'd like to throw out a complimentary plug for Generation UCAN. As I mentioned with Matt, I discovered UCAN in the preparation for my last Ironman. I'm using UCAN now and really loving it. I mix a bottle of UCAN the night before my morning workouts and then drink the bottle on the way to the pool or when warming up on the trainer. After that, I have the hydration formula for the remainder of the workout that has no fuel but has sodium. Both products taste great and I'm really like the blender bottle. If you want to try it for yourself, check out the starter pack link in the show notes. https://www.generationucan.com/product/ucan-tri-starter-pack/   What's New in the 303: On December 1-2, 2019, 20-25 riders will attempt to break the World Record for the longest static cycling class in history. Combined, we will ride mileage equivalent to biking from NYC to LA… and back. Presented by TheCyclist-Lawyer.com and Breaking History TV, hosted by CycleBar, and benefitting PeopleForBikes… this 28-hour nonstop cycling record attempt will test riders’ limits, mental and physical strength, and stretch even the hardest endurance athlete — but it’s all for an AMAZING organization… Our goal: $100,000 raised for PeopleForBikes. Let’s make cycling safer for everyone!! From   Endurance News: Nick Butter 30, has become the first person to complete a marathon in all 196 countries recognized by the United Nations, finishing his challenge in Greece on Sunday. Butter has so far raised over £65,000 ($83,000) for charity Prostate Cancer UK as a result of his record-breaking odyssey, which began on January 6, 2018. Butter, a former banker who hails from Dorset in the south of England, ran his first marathon at the age of 11. Later, he competed at a high level while keeping up an office job, but eventually decided to become a full-time runner. The idea for his 196-country challenge came when Butter met a man at a race in the Sahara desert who had been diagnosed with terminal prostate cancer. Kevin Webber imparted a powerful message that inspired Butter to raise money for Prostate Cancer UK and, when he realized that nobody had ever run a marathon in every country in the world, he set off to become the first person to do so. "You've got to value your time, you cannot just assume that you're going to get to retirement and live this life, you've got to go and do what you want now," Butter told CNN. From   Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Video of the Week: UCAN Podcast with Matt Bach and Tim O'Donnell Kona Recap with Pro Triathlete Tim O'Donnell, 2nd Place Finisher at the IRONMAN World Championship   Upcoming Interviews: Marc Bloom the author of Amazing Racers the story of America's greatest running team and their revolutionary coach, Bill Aris of the Fayetteville-Manlius. Marcus Smith of InnerFight on the topic of how to develop mental strength and how to leverage mental strength in time of adversity. Olympic triathlete, 70.3 World Champ and PhD Joanna Zeiger to follow up on her study of adult athletes and CBD and THC usage. This is going to be a live interview at Launch Espresso on Saturday, December . Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance, Facebook @milehighendurancepodcast, Twitter @milehighpodcast, Instagram @tripodcasterrich and on YouTube @303TV Stay tuned, train informed, and enjoy the endurance journey!

This week we have the fastest American in Kona EVER! Mr. Timothy O'Donnell is joining us to talk about the injuries leading up to Kona, the rehab and training, the race, the result and more. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is the most complete recovery product yet. A formulation of tart cherry, vapor-distilled and liposomally encapsulated full spectrum hemp extract, hyaluronic acid, beet juice, raspberry juice, turmeric root, ginger root helps to quickly lessen the effects of inflammation and oxidative stress from intense athletic activity. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details.   In Today's Show: Feature interview What's New in the 303 Endurance News Video of the week Upcoming Interviews Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Introduction: Timothy O’Donnell is one of the world’s most successful and experienced American long-course triathletes. !7:59:41 in Kona this year and the fastest American ever on that course. Let's get into the interview with TO.   Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance About the interview: Inspired to aqua jog Ucan starter pack has TO's Kona photos in the packaging - https://www.generationucan.com/product/ucan-tri-starter-pack/     What's New in the 303: The USA Triathlon Foundation today announced it is accepting applications for the second annual USA Triathlon Foundation Ambassador Team Powered by Newton Running. Team members are charged with raising awareness for the mission of the USA Triathlon Foundation and encouraging participation in their local communities, all while serving as brand representatives for Newton Running. The application window runs from Nov. 4-Nov. 22.   From   Off the beaten mainstream path of traditional triathlons, Boulder’s Laura Knoblach set a world record at the Todo Triatlon (sp), in Leon, Mexico. In this Double Deca Continuous race, competitors complete a 48-mile swim, 2,240-mile bike, and a 524-mile run. Basically they do 20 full-distance IRONMAN races in 28 days. It took Laura 633:41:39 to finish.   From       Endurance News: A federal safety board issued a surprise recommendation for mandatory bike helmet laws in all 50 states — unanimously approving a last-minute resolution that had not been recommended by the board’s own staff. The National Transportation Safety Board voted 3-0 to recommend helmet laws even as staff members reminded panelists that such laws may reduce overall cycling, and lead to the “unintended consequence” of more road fatalities because fewer cyclists will mean less pressure on local officials to build the kind of protected infrastructure that is proven to improve cyclist safety.   From     Last week, events company AEG announced that the Amgen Tour of California, the last remaining UCI World Tour race that’s brought some of the world’s most talented riders to the U.S. for the past 14 years, would be put “on hiatus.” In a statement announcing the cancellation, AEG did not detail any specific reasons for it, but suggested that the ATOC would not be coming back until they figure out the biggest barrier to bike racing here in the United States: money. “This has been a very difficult decision to make, but the business fundamentals of the Amgen Tour of California have changed since we launched the race 14 years ago,” Kristin Klein, president of the Amgen Tour of California and executive vice president of AEG Sports said in a statement. “This new reality has forced us to re-evaluate our options, and we are actively assessing every aspect of our event to determine if there is a business model that will allow us to successfully relaunch the race in 2021.”   From     At 17, Mary Cain was already a record-breaking phenom: the fastest girl in a generation, and the youngest American track and field athlete to make a World Championships team. In 2013, she was signed by the best track team in the world, Nike’s Oregon Project, run by its star coach Alberto Salazar. Then everything collapsed. Her fall was just as spectacular as her rise, and she shares. Instead of becoming a symbol of girls’ unlimited potential in sports, Cain became yet another standout young athlete who got beaten down by a win-at-all-costs culture. Girls like Cain become damaged goods and fade away. We rarely hear what happened to them. We move on.   From       Video of the Week: Black cat on the MNF Football fans cheer for black cat running across field mid-game - (Giants vs Cowboys) https://www.youtube.com/watch?v=hkCsNhnhbg0   Water Running Deep water 1- How To Do Pool Running With Jeff Galloway 2- How to Deep Water Run   Equipment https://www.swimoutlet.com/p/aquajogger-active-pack-2347/?&color=210&utm_source=google&utm_medium=cpc&utm_campaign=google-shopping&campaignid=1670001492&adgroupid=64109935385&keyword=&matchtype=&targetid=aud-401997508960:pla-438278789745&device=c&creativeid=323089748382&adposition=1o4&gclid=Cj0KCQiAno_uBRC1ARIsAB496IW1nhQABb7MeFAeNkKmudl1vmjgcQxkhCu5duULd0iOQYxyHw-1rhEaAoWjEALw_wcB           Upcoming Interviews: UCAN Director of Triathlon business, Matt Bach, gave us a little education on fueling and hydrating at iron-distance.   in Kona first at the Fat Adapted Athlete seminar where he gave a presentation and then we met again at the Evening with Champions with Dave Scott and Mark Allen. Marcus Smith of InnerFight on the topic of how to develop mental strength and how to leverage mental strength in time of adversity. Marc Bloom the author of Amazing Racers the story of America's greatest running team and their revolutionary coach, Bill Aris of the Fayetteville-Manlius. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance, Facebook @milehighendurancepodcast, Twitter @milehighpodcast, Instagram @tripodcasterrich and on YouTube @303TV Stay tuned, train informed, and enjoy the endurance journey!

If you recall from last week, we discussed the Top 20 Mile High Endurance Podcast Episodes - check out https://www.owltail.com/podcasts/79844-mile-high-endurance-podcast Bill and I discussed this briefly last week, but we thought it would be good to share the #1 ranked MHE interview with you and thank you for the many years of listenership and loyalty. To thank you for staying engaged with us and taking the time to rank the show, we have "Going Long with Sam Long" this week. This is not the recent interview. This is going back to before everyone knew who Sam Long is, which is the say IM Chattanooga champion at 70.3 and 140.6. Thanks to Sarah Thomas for being a part of our show last week. Sarah is first person on the planet to ever cross the English Channel four times non stop. If you missed it, go back and listen to episode #202. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. Sponsor - iKOR Labs: New information! Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is the most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details. In Today's Show: Feature interview What's New in the 303 Endurance News Video of the week Upcoming Interviews Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Introduction: Sam Long is a Boulder-based pro triathlete. He is 23 years old. He grew us as an avid skier and mountain bike rider. In High School he found a love for endurance sports and turned pro shortly after doing his first Ironman at the age of 18. He is one of the youngest pros on the Ironman circuit. This year he won a straight marathon at Napa Valley Marathon win in a time of 2:32:33. You backed that up with a Chatty 70.3 win. Then you had rough patch over the summer with a couple races. He is now the Ironman Chatty Champ and was the 7th male pro to qualify for Kona 2020 and likely be the youngest at 24 (23 presently). Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance What's New in the 303: Swim fin workouts: Dave Scott explains how they help your training, and key sessions https://303triathlon.com/boulders-flora-duffy-wins-xterra-world-championships/ https://303cycling.com/indoor-weekend-ahead-shift-art-party-veloswap/   Endurance News: Marine-Corp Marathon October 25th Why These Elites Can't Miss the New York City Marathon     Video of the Week: UCAN Podcast with Matt Bach and Tim O'Donnell Kona Recap with Pro Triathlete Tim O'Donnell, 2nd Place Finisher at the IRONMAN World Championship   Upcoming Interviews: UCAN Director of Triathlon business, Matt Bach, gave us a little education on fueling and hydrating at iron-distance.   in Kona first at the Fat Adapted Athlete seminar where he gave a presentation and then we met again at the Evening with Champions with Dave Scott and Mark Allen. 2nd place male pro and US record holder for Ironman World Championship, Tim O'Donnell is joining us to talk about the big race on the big island. Marcus Smith of InnerFight on the topic of how to develop mental strength and how to leverage mental strength in time of adversity. Marc Bloom the author of Amazing Racers the story of America's greatest running team and their revolutionary coach, Bill Aris of the Fayetteville-Manlius. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance, Facebook @milehighendurancepodcast, Twitter @milehighpodcast, Instagram @tripodcasterrich and on YouTube @303TV Stay tuned, train informed, and enjoy the endurance journey!

This week we have the first person on the planet to ever cross the English Channel four times non stop. Sarah Thomas, an open water marathon swimmer from Colorado and cancer survivor completed this incredible feat about 5 weeks ago. We are going to share our live recording from Launch Espresso in front of a live audience. Announcements: We know the Top 20 Mile High Endurance Podcast Episodes - check out https://www.owltail.com/podcasts/79844-mile-high-endurance-podcast Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. Sponsor - iKOR Labs: New information! Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is the most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details. In Today's Show: Feature interview What's New in the 303 Endurance News Video of the week Upcoming Interviews Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Introduction: 54 hours (2 days 6 hours) Start in Folkestone at Sunday at 12:30am Finished in Dover at Tuesday 6:30am On August 10, 2017 she swam 104.6 miles (168.3 km) in Lake Champlain, gaining world records for the first current-neutral swim of over 100 miles, and the longest unassisted open-water swim. Her route was a loop starting and finishing at Rouses Point, New York at the north of the lake and swimming south to and around Gardiner Island, Addison County, Vermont. In November 2017 she was diagnosed with breast cancer, and underwent surgery, radiotherapy and chemotherapy, swimming as much as possible during her treatment. On September 17, 2019 she became the first swimmer to make a quadruple back to back crossing of the English Channel, in a time of 54 hours 10 minutes. A documentary film about this swim, The Other Side, is being made, funded through Kickstarter. Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance What's New in the 303: Time to Tri booth at the Denver Rock N Roll Marathon - Quintana Roo road bike give away, information table and a Jeopardy style triathlon trivia game. Q1 - Do I have to be able to run the entire run portion of the triathlon? Q2 - How long is the bike portion of a typical sprint triathlon? Q3 - Where on your body and/or equipment to you typically have your race number displayed? Q4 - Placing your bike into your specific location in transition is also known as ______ your bike?   How, Why and Should We Report All Cycling Incidents and Traffic Collisions - What I learned, is that the Denver Police, and I assume it’s probably standard practice in most agencies, use Twitter as their primary news reporting and sometimes bulletins such as crime stoppers. Unless it’s an extreme situation, its really up to the media to keep a watch on these feeds for stories. So if you really want to keep up, simply follow police twitter feeds. I also learned that anyone (again presuming availability in most areas) can go to the Denver Open Data website and find out about almost anything happening in Denver. Here is a link to the traffic data and there you can see any crash, any incident and keep updated. Endurance News: 11-year-old reportedly becomes youngest person to run a half marathon in all 50 states - Aiden Jaquez has spent the last four and a half years running a half marathon in all 50 states. It's a big accomplishment for anyone — but he hasn't even turned 12 yet. Jaquez, an 11-year-old from Montgomery, Illinois, completed the IMT Des Moines half marathon in Iowa on Sunday, reportedly becoming the youngest person to ever run a half marathon in every state, the 50 States Half Marathon Club said in a press release Tuesday. 4x Olympian, NYC Marathon champion Shalane Flanagan retires - Four-time Olympian Shalane Flanagan, who ended a 40-year American drought when she won the New York City Marathon in 2017, is retiring from competitive running to become a coach with the Nike Bowerman Track Club. "I have felt my North Star shifting," the 38-year-old Flanagan said Monday on social media. "My passion and purpose is no longer about MY running; it's more and more about those around me." Video of the Week: Live with Sarah Thomas at Launch Espresso Upcoming Interviews: Pro triathlete Matt Bach on his journey to the pro ranks and how dialing in his nutrition was the key to a cracking a 1st AG Kona 2015. Not only did he win my age group, but he was the first amateur with a time of 8:51. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Stay tuned, train informed, and enjoy the endurance journey!

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

Aloha and welcome to Episode #200 of the Mile High Endurance podcast. We are continuing our Kona coverage on race day and we have a couple of short feature interviews with 2 time Ironman champion Tim DeBoom and 2 time Olympian and Ironman record holder Tim Don.  Plus our predictions on the pro race on the big island. Announcements: Kona coverage by 303 and what to expect on the @303Triathlon Instagram, Facebook, and Twitter channels. We will also have content on 303 Radio. Bill and I will publish a daily (we think) summary of what we have learned, inside scoops, what athletes are saying and feeling and more each day. There may be some interviews that we will include with the summary. If you like the content, please share our posts with friends. Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is the most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.   In Today's Show: Kona Predictions Interview with Tim Don, Tim DeBoom Whole Athlete Podcast Kona journal   Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: Kennett Peterson. Back in early April we had Sam on the show. We had taken note of his Napa Valley Marathon win in a time of 2:32:33. We wanted to know what this young bike specialist was doing winning marathons. He won Ironman 70.3 Chattanooga.   Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Kona Journal: Monday - Chat with Matt Miller from BASE on the flight. Good discussion about Nutrition Facts vs. Supplement Facts and the USDA rigor around the production facilities and sourcing and supply chain. Tuesday - Interview with Tim DeBoom iKOR Party Wednesday - Colorado Athlete reception in the morning Bought new Newtons TrainingPeaks Party Thursday - Swam Evening with Champions Friday - Interview with Tim Don iKOR Lounge Bike checkin TGINR Party   Endurance News: In his all-conquering career, it’s the final, elusive frontier—an impossible dream that Eliud Kipchoge will now try to make a reality. The 34-year-old has done it all—Olympic gold, world title, the marathon world record—but there is one thing he has yet to tick off his bucket list: a sub-two-hour marathon. Related Story   How to Watch the INEOS 1:59 Challenge “Many ideologies [have] been going that no human will break the two-hour mark but personally, I have dared to try,” Kipchoge said in a video of the INEOS 1:59 Challenge documentary series. “I am doing it to make history.” He is, without question, the greatest marathoner of all time, but in a park in Vienna, Austria, on Saturday, Kipchoge will aim for immortality. The start time for the event will be 8:15 a.m. in Vienna; 2:15 a.m. ET.   https://www.nytimes.com/2019/10/12/sports/eliud-kipchoge-marathon-record.html   VIENNA — On a misty Saturday morning in Vienna, on a course specially chosen for speed, in an athletic spectacle of historic proportions, Eliud Kipchoge of Kenya ran 26.2 miles in a once-inconceivable time of 1 hour 59 minutes 40 seconds. Marc Stein's Newsletter Marc Stein has covered Jordan. He's covered Kobe. And LeBron vs. the Warriors. Go behind the N.B.A.'s curtain with basketball's foremost expert. Sign Up From   Don't Fry Bacon Naked: 2019 Draft-Legal National Championships - I've registered for my first draft legal race and want to share what I've learned about Draft Legal Racing - https://draftlegalrules.files.wordpress.com/2019/04/2019agdlathleteguidedu.pdf       Video of the Week: Interview with Tim Don - Upcoming Interviews: Sarah Thomas, an open water marathon swimmer from Colorado and cancer survivor has become the first person to swim across the English Channel four times non-stop. Sarah Thomas and the 4 x English Channel non stop Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Stay tuned, train informed, and enjoy the endurance journey!

Thanks for joining us for another week of endurance. What do these numbers mean? 08:22:21 (47:42, 04:23:51, 03:06:53) How about the number 23? This athlete's age. Or the number 7? 7th pro to qualify for Kona 2020 https://www.trirating.com/kona-2020/ We are talking about the 2019 Chatty Champ, Sam Long! This dude we predicted was just going to mature into an incredible talent at the Iron distance. This kid has been doing a huge volume of training from an early age. He did Ironman Boulder at 18 and did it coming off an injury. He won IM Chattanooga this past weekend by nearly 9 minutes! Congrats to Angela Naeth for winning the women's field by more than 4 minutes! Thanks to last week's guest, Adharanand Finn, author of Rise of the Ultra Runners A Journey to the Edge of Human Endurance, is investigative journalism gone wild. Check it out on episode 197. Announcements: The next week is going to be unlike any we have attempted here at MHE. In the show today, we are talking about the Kona coverage by 303 and what to expect on the @303Triathlon Instagram, Facebook, and Twitter channels. We will also have content on 303 Radio. Bill and I will publish a daily (we think) summary of what we have learned, inside scoops, what athletes are saying and feeling and more each day. There may be some interviews that we will include with the summary. If you like the content, please share our posts with friends. Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is our most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts. The Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. In Today's Show: Feature interview News What's new in the 303 Kona Kickoff Daily podcast Stupid stunt of the day 303 coverage Schedule Video of the Week Upcoming Interviews   Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: Sam Long. Back in early April we had Sam on the show. We had taken note of his Napa Valley Marathon win in a time of 2:32:33. We wanted to know what this young bike specialist was doing winning marathons. He won Ironman 70.3 Chattanooga.   Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. "What's New in the 303": Sam Long’s New Strategy, New Bike, No Computer, How He Won IRONMAN Chattanooga. Sam tried something different. He rode his bike without a computer. And he rode a new bike, not having had a professional fit and only having ridden it about 500 miles. He had the bike shipped from Nice directly to Chattanooga, only having put a few miles on it the week of the race yesterday. And he also discovered something about his bike that explained his slower than expected time in Nice….   Sun. 10/6 Mon. 10/7 Tue. 10/8 Wed. 10/9 Thu. 10/10 Fri. 10/11 Sat. 10/12 Travel Kona Kids Vega Open House   Parade of Nations   Fat Adapted Athlete Seminar TrainingPeaks Party Slow Twitch? The real story if Iron War 1989thestory.com TGINR Hourly updates Midday podcast     303 Kona Athlete Profiles Aaron Acuna - What are you most excited about in competing in Kona Soaking up the whole race(week) experience. The IRONMAN World Championship is really the cherry on top for me this year and I am considering it more of a "victory lap". I qualified for Kona at IM Boulder this year and then the following week proceeded to start the Leadman race series (5 trail events over 3 months ending with the 100 mile run in Leadville, Colorado back in August). Been a long and busy year so I am excited to just be there in Kona with family and friends supporting. What is your favorite career IRONMAN memory so far Drinking beers on State Street with family/friends the night before qualifying at Wisconsin back in 2013. That and running down Ali'I Drive. So much emotion and feelings in those last couple hundred yards. Is this your first time competing in Kona and if no how many other times have you done so? No. This will be my 2nd time back in Kona, hoping for some redemption this time around. If someone were watching that is new to the sport, what would you tell them is the coolest thing about being a triathlete and competing in this venue. I think there is something to be said about sharing this course (and the day) with the world's best athletes. Coolest thing about this venue...everything you see on TV, the magic and mystique of the island is so true. What do you think is the hardest thing about doing an IRONMAN? Like training for any endurance sport/event, knowing when to hold back to stave off injury and/or burnout. The hardest thing about actually executing the IRONMAN race is pulling everything together (pacing, nutrition, race strategy, etc.). For me, It's HOW you manage those variables and unknowns that are thrown at you on race day that separate you from having a great race to an okay race.   Niki Leo What are you most excited about in competing in Kona?  I am most excited to experience the legend course, to personally feel the heat, humidity, and winds that are so infamous.  I am also excited to see in person, at one time, many of my heroes in the sport.  Triathlon is genuinely one of the only sports in the world where you get to compete on the same field of play as the professionals...and do that with all of them is going to be amazing.  I am truly excited about just being able to have this opportunity. What is your favorite career Ironman so far?  That is a hard one...Louisville 2018 where I qualified will probably always be special because I realized a dream come true.  However, my first Ironman--Arizona in 2011--will probably always be my favorite because my love for the sport was all so pure then-- a lesson in ignorance is bliss. The celebratory feeling that I could actually do something like a full Ironman...there is always that doubt...and then you cross that finish line and you cannot believe it...the feeling is so indescribable unless you've done it.  It is also the only time I ever felt that way...after finishing the first, knowing you could do it, the others after that were amazing but I knew I could finish because I had before. Is this your first time competing in Kona?  Yes.  I have always wanted to qualify and came close a couple of times however, in 2018 after my first DNF (ever) in Ironman Boulder--which was supposed to be my 11th IM--I did IM Canada (which turned out to be #11). Destroyed about the DNF at Boulder, I registered for Louisville (12) to get onto the Legacy list.  Well...I finished second (missing first by 6 seconds) and qualified! If someone were new to the sport, what would I tell them is the best thing about being a triathlete and competing at this venue?  For sure, triathlon has saved me in so many ways...it has given me something to live for and something to always work towards.  It has given me the feeling few will ever experience in their lifetime--that feeling of wanting so badly to stop and yet, feeling the most alive I ever feel.  It has given me direction when I have been lost--depression, eating disorders, cancer.  It has given me determination and grit to endure--pain, injuries (which all have come as result of getting hit by cars...multiple times).  It has given me a family and friends that I would not otherwise have in CO since I moved here not knowing anyone.  It has given me perspective that I'm human--changing and adapting everyday is required to lead a balanced life.  The venue itself will cause you to doubt yourself, to face failure, to determine what your priorities in life are, and it will make you feel more alive than anything else in this world if you dare take yourself there. What do I think is the hardest part of Ironman?  The time it takes.  The energy it takes at times.  The fear you have to overcome to test yourself.  And to do it for YOU.  That first one is always about YOU...then you "drink the kool aid" and for some reason, it changes.  I have a love/hate relationship with Ironman because of this.  I think the family and culture it creates can be amazing but I have also seen it destroy people.  It can be so intimidating so I think the hardest thing is not to lose yourself and don't lose sight of what Ironman is in your life...that is, it is a hobby/sport you enjoy and unless you are a pro, it does not define you. Endurance News: PTO buying Ironman from Wanda Follow up discussion on the Professional Triathlon Organisation (PTO) have announced that they have approached WANDA with the intent to acquire Ironman and its assets. We spoke to Sam Renouf, CEO of the PTO, to find out more about the decision and what it means for triathlon.   Don't Fry Bacon Naked: 2019 Draft-Legal National Championships - I've registered for my first draft legal race and want to share what I've learned about Draft Legal Racing - https://draftlegalrules.files.wordpress.com/2019/04/2019agdlathleteguidedu.pdf       Video of the Week: IRONMAN CHATTANOOGA 2019 WINNER SAM LONG & MATT RUSSELL RACE HIGHLIGHTS Greg Welch Rachel Joyce David Downey Loves Chattanooga   Upcoming Interviews: Kennett Peterson, https://kennettpeterson.com/ 1st Wildlife Loop Triathlon 70.3, 2nd Ironman Boulder, 3rd IM 70.3 Boulder on his thoughts going into Ironman Kona 2019. Sarah Thomas, an open water marathon swimmer from Colorado and cancer survivor has become the first person to swim across the English Channel four times non-stop. Sarah Thomas and the 4 x English Channel non stop Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Stay tuned, train informed, and enjoy the endurance journey!

Rise of the Ultra Runners A Journey to the Edge of Human Endurance, is investigative journalism gone wild. Adharanand Finn is a journalist for the Guardian, among other publications, and is also an ultra runner. He's going to talk about his journey to the Ultra Trail Mont Blanc. He has run ultra marathons on a few continents and he has an awesome story to tell. Thanks to last week's guest, and "The Voice of Kona" Coach Carrie McCoy. We heard about her preparation for competing at Kona, plans to requalify for her pro card at Ironman Arizona, and about her Foundation - Kona Kids. And don't miss the song that she wrote for her Kona Kids and she sung it on the show. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is our most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts. The Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. In Today's Show: Feature interview News What's new in the 303 Don’t Fry Bacon Naked Video of the Week Upcoming Interviews Opens Doors 5K Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: Adharanand Finn - In The Rise of the Ultra Runners, award-winning author Adharanand Finn travels to the heart of the sport to investigate the reasons behind its rise and discover what it takes to join the ranks of these ultra athletes. Through encounters with the extreme and colorful characters of the ultramarathon world, and his own experiences of running ultras everywhere from the desert of Oman to the Rocky Mountains, Finn offers a fascinating account of people testing the boundaries of human endeavor. Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Post Interview Discussion: https://utmbmontblanc.com/jp/home Interesting that pacers is only an American concept. They don't do that in the European and African races. Thank you Jessica Case at Pegasus "What's New in the 303":   Without Limits OctoberFest Triathlon in Longmont last weekend was a great end of year race party. All your best friends are there and it was just a blast. I have to give a shout out to my dear friend George Cespedes. The guy just had shoulder repair surgery. George was volunteering taking off timing ships and handing waters to finishers. He, Amy and I were talking at the finish and he refers to Amy as Kim. I went to correct him and realized he was giving me crap for having called Amy, "Kim". I reacted without thinking and gave him a light punch in the shoulder, but right where the surgery took place. He was in so much pain and I felt terrible. Commuting By Bike - After 3 days of being heads down on work deadlines, I finally had a day to commute to work with a bonus of a lunch hour free of meetings. I always leave a change of clothes or two at work in our locker room. I packed up my running shoes     Endurance News: Mont Blanc glacier could collapse at any moment, Italy warns The collapse of the Planpincieux glacier on the Italian side could involve the sudden movement of nearly 900,000 cubic feet of ice, officials said. The glacier sits astride the Grandes Jorasses mountain of the Mont Blanc massif, or complex of summits. Glaciers provide fresh water, and their rapid retreat is regarded as a symptom of climate change. "These phenomena once again show how the mountain is going through a period of major change due to climate factors and, therefore, it is particularly vulnerable," said Stefano Miserocchi, mayor of the nearby town of Courmayeur. Miserocchi closed local roads after warnings that the glacier's movement had accelerated by two feet per day. Scientists have been monitoring the glacier since 2013. The glacier has lost up to 90 percent of its volume of ice since 2006. Ironman Chattanooga is this weekend and the friend of mine that introduced us to coach Carrie McCoy is racing this weekend. @KellyGarland, best of luck Sunday!   How to complete the following credentials questions: If available, are you requesting access to any specific Event competitor? (Pre-or Post-Race?) If available, are you interested in access to an on-course moto? If yes, please describe how the use of a moto would benefit your assignment. If available, are you interested in access to a spot on a media boat? If yes, please describe how the use of the boat would benefit your assignment.   Don't Fry Bacon Naked: Go into the off season with a plan. Now is a good time, if you haven't already to start registering for those 2020 A Races. I know the early bird discounts don't typically start to expire until December 31st, but     Video of the Week: UTMB® 2019 - Best of   Upcoming Interviews: Michael Carter, national masters time trial champ. Sarah Thomas, an open water marathon swimmer from Colorado and cancer survivor has become the first person to swim across the English Channel four times non-stop. Sarah Thomas and the 4 x English Channel non stop Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Stay tuned, train informed, and enjoy the endurance journey!

Coach Carrie McCoy is going to talk to us about her triathlon and coaching background, her preparation for competing at Kona, plans to requalify for her pro card at Ironman Arizona. Thanks to last week's guest "voice of Ironman", Mike Reilly. More than 350,000 athletes have heard his iconic pronouncement, “You are an IRONMAN!”. We got to chat about his book "Finding My Voice". Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is our most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts. The Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. In Today's Show: Feature interview News What's new in the 303 Don’t Fry Bacon Naked Video of the Week Upcoming Interviews Opens Doors 5K Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Carrie McCoy of "Just Tri" coaching lives in Kona. As you'll hear she has been an athlete from a young age, running cross country in High School and College. She found triathlon through Team In Training and eventually turned professional triathlete in 2015. Coach McCoy has some great experiences and advice to share, but she also has a very heart warming story to tell around her Foundation Kona Kids. https://konakids.org/ http://www.justtri.net/   Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Post Interview Discussion: Last week we have the Voice of Ironman, Mike Reilly. Today we have "THE VOICE" of Kona with "Your Song" by Carrie McCoy. First triathlon was St Anthony's in college 5K PR 19:35 Ran at Ohio State Team in Training coach - just have fun 1st open water in the ocean Turned Pro in 2015 Use being pro as a platform to make a difference More than sport; came back and did a week with transitional housing The Calling was obvious Words of wisdome - you only earn your title once Kona Kids, getting them school supplies, focus on what they can control, making sure they are loved and believed in.       The Kona visit. 6,530 experiencing homelessness on any given day 2019 USA Triathlon National Team Program and Elite Qualification Standards   "What's New in the 303": Boulder Now www.ourcommunitynow.com OctoberFest Triathlon in Longmont Endurance News: London, An American cancer survivor has become the first person to swim across the English Channel four times non-stop.Sarah Thomas, an open water marathon swimmer from Colorado, completed the record-breaking feat at around 6.30am Tuesday morning, more than 54 hours after she set off from the British port of Dover. Sarah Thomas and the 4 x English Channel non stop Don't Fry Bacon Naked: Follow up from last week on tubular flat repair.     Video of the Week: Don’t Fear Tubulars   Upcoming Interviews: Adharanand Finn - In The Rise of the Ultra Runners, award-winning author Adharanand Finn travels to the heart of the sport to investigate the reasons behind its rise and discover what it takes to join the ranks of these ultra athletes. Through encounters with the extreme and colorful characters of the ultramarathon world, and his own experiences of running ultras everywhere from the desert of Oman to the Rocky Mountains, Finn offers a fascinating account of people testing the boundaries of human endeavor. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Stay tuned, train informed, and enjoy the endurance journey!

Our guest this week is the "voice of Ironman", Mike Reilly. More than 350,000 athletes have heard his iconic pronouncement, “You are an IRONMAN!”. He has written the book "Finding My Voice" and we are going to hear the inspirational stories in Mike's own voice shortly. Thanks to last week's guest Billy the kid Edwards, who is recently back from France and the quadrennial event Paris-Brest-Paris. He is going to explain what this 1200km in less than 90 hours event is all about. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is our most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts.   The Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.   In Today's Show: Feature interview News What's new in the 303 Don’t Fry Bacon Naked Video of the Week Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: Mike Reilly has called over 180 IRONMAN events, including 30 straight years of the World Championship in Kailua-Kona, Hawai’i. More than 350,000 athletes have heard his iconic pronouncement, “You are an IRONMAN!” as they crossed the finish line and accomplished something most of us can hardly imagine. Every one of those athletes has a story, and Reilly has heard hundreds of them. Ever passionate about the sport and its participants, he listened closely as they poured out remarkable tales that illuminate the human capacity for triumphing over seemingly insurmountable obstacles.   Mike Reilly Website   Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Post Interview Discussion: Other notable stories from the book that were not discussed in the interview: Mike Reilly's fall - page 185 Madison 2015 2001 False Start - page 26 Kona 2001 General impressions of the book and interview   Endurance News: Lauren Goss, professional triathlete suspended for six months for too-high levels of THC. @laurengoss With a heavy heart, I have to announce that I will not be racing Saturday at the IM 70.3 World Championships. In fact, I am somewhat forced to end my career racing as a professional athlete. I just accepted a 6 month suspension for testing positive for THC, a substance found in the CBD cream I was using to treat an ankle injury for over a month twice a day. The cream was tested and had more THC than it stated on the container. If anything, this should be eye opening for athletes who also use CBD to treat injuries. I am extremely depressed, nervous, and unsure of what I will do next. I was immediately terminated from my main sponsor leaving me really no option to return to racing. I do though have the support from a few of my other sponsors if I do decide to race again in 2020. I take full responsibility for using the CBD cream knowing it had THC in it. However, I really did not think anything of it as it is so mainstream now, especially in Boulder. Also, I do not believe it is in any way performance enhancing.   Thank you to everyone who has supported me and followed my journey for the past 9 years. Triathlon taught me so much and brought me more than I ever would have imagined when I started in 2010. I have no regrets and I hope to pass down everything I learned to the next generation.   And now the chapter is closed. On to new challenges. Thank you   Slowtwitch   If this person was using CBD oil, certain brands have THC. Floyd's of Leadville has THC. If you use something like IKOR (who actually sponsors athletes), it is THC free. I do not know about other brands, only these two, because of their wide availability in my area as the major players sold. Never did THC / pot but seems those I've seen who have, makes them sorta a little chill (you don't want too chill during a race).       "What's New in the 303": Rich's report on Major League Triathlon AvonFest and Buff Classic Ride: Major League Triathlon in Avon September 6-8. Major League Triathlon is the first and only professional triathlon league in the United States. The best male and female athletes in the world compete against each other in a unique swim-bike-run team event. Held in major cities across the US, MLT pros compete in pop-up “stadiums”, allowing for a viewer experience unlike anything before seen in sport. Major League Triathlon is more than just a race; it’s a show. MLT teams feature 2 Pro men and 2 Pro women racing the Super Sprint Mixed Team Relay Format at every event stop. Each athlete will complete a 300 meter swim, 4 mile looped bike course, and 1 mile run before tagging off to their teammate. First team to have all four athletes across the line wins. About the venue Race formats Participants Course Feedback   Buff Bicycle Classic in Boulder, CO September 8 The Buffalo Bicycle Classic dates back to 2003, having raised over 3.9 million dollars in support of student scholarships at CU Boulder. The students served by the BBC are some of Colorado’s brightest; each entering CU with over a 4.0 high school GPA. Our student scholars also demonstrate strong financial need, which makes this scholarship particularly important. Our $10,000 scholarship to these promising students makes higher education attainable. Through the generous support of our sponsors, volunteers and riders, we are able to make a difference in the lives of over 400 students in the last fourteen years. Participation Courses   Harvest Moon Triathlon in Boulder, CO September 15 Sold out August 28 Shout out to Amy Miller doing her first 70.3 distance   Kona Coming Up - got to get credentials. Don't Fry Bacon Naked: Avon Fest Race Report and tubulars. Race format Transition and nutrition setup Weather Warmup race prep T1 decisions 2nd lap blowout and failed flat tire plan (see Video of the Week) Finishing it out What I learned: Did not have an adequate plan for repairing my tire In my new well rehearsed plan for addressing a race flat going forward, I am doing research and trying to decide whether to repair or replace. The direction I'm going is to replace. The preparation for cleaning the glue off the wheel Scrub pad 120 grit Acetone Tubular glue tape 2 new Vittoria Evo CX 320 TPI   Video of the Week: Clincher Vs. Tubular | Which Tyre Is Faster To Change?       Upcoming Interviews: Carrie McCoy - is racing in the Ironman World Championship and requalifying as a pro at Ironman Arizona in November. We're going to talk to her about her prep for Kona and a really cool foundation that she has started called Kona Kids. Kona Kids is an after school program founded to help children that live in Ulu Wini transitional housing. We provide the children with valuable learning experiences and developmental resources through education, exercise, and leadership. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Stay tuned, train informed, and enjoy the endurance journey!

Our feature guest today is Kona bound Chris Leiferman who recently won Ironman Boulder 70.3. We talk about his qualification to Kona last year, training tips, how the Boulder race went down and his Kona prep. Thanks to last week's guest professional triathlete Kristin Louderback on what it's like to make the transition from age grouper to professional and the experience of her getting her first punch on the pro card at Ironman Boulder 70.3.   In last week's interview she mentioned the Elite qualifying criteria. We missed sending that in last week's show, so here it is. USAT Elite Qualifying Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is our most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts. The Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.   In Today's Show: Feature interview What's new in the 303 News Video of the Week Don’t Fry Bacon Naked Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: Chris Leiferman is one of the most exciting talents on the long distance triathlon scene. Chris had an outstanding year in 2018 winning two Ironman events (Ironman Boulder and Ironman Louisville) and securing his qualification for the 2019 Ironman World Championship in Hawaii. Leiferman is ready to build on this successful year and his 2019 goals include but aren't limited to an Ironman distance win, a 70.3 win, and a top 10 finish at Kona. He rocked the course at Ironman Boulder 70.3 a couple of weeks ago taking out a win over a pretty stacked field.     Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Video of the Week: Colorado Classic Live Stream - Stage 1 Steamboat Springs presented by Smartwool    "What's New in the 303": Stage 1 -2 of the 2019 Colorado Classic® presented by VF Corporation. Discussion of what this commitment to women's cycling being a stand alone sport, equal pay, and great racing. Read more. Boulder’s Ryan Smith won the Leadville 100 trail run on Saturday night thanks to consistent second-half pacing that left his rivals unable to respond. It was the biggest win of his ultrarunning career. https://303triathlon.com/boulders-ryan-smith-wins-2019-leadville-100-with-consistent-second-half-pacing/   Endurance News: Last week we spoke about the Tokyo Olympic Test Event and the story of the two brits who were disqualified. We have a little more information on that story and information about a rule change that allowed for that disqualification. Remember when Alistair Brownlee threw is brother Jonathon across the line at the ________. The rule that disqualified this year's Brits was not in place when the Brownlee brothers raced. Follow up to the Womens Olympic test event last week: Learmonth and Taylor-Brown's disqualification meant compatriot Vicky Holland was bumped up to third, with Bermuda's Flora Duffy and Italy's Alice Betto taking first and second respectively. Two other Britons were also in the top ten; Non Stanford in seventh and Sophie Coldwell in ninth. Despite their feel-good ending being ruined, Taylor-Brown and Learmonth will no doubt take comfort in the knowledge they had no chance of qualifying for the GB Olympic team at this race regardless of their placing, due to results earlier this year. Holland was the only British woman eligible to automatically qualify for the Games here, thanks to her bronze medal in Rio, but the shortened distance meant the race lost its Olympic qualification status. Afterwards Holland was sympathetic to Learmonth and Taylor-Brown's situation.   Though the American contingent was strong and deep, boasting five of the world’s top 20-ranked triathletes among the starting field of 65, none finished on the podium and only one, fifth-place finisher Summer Rappaport of Thornton, Colo., clinched a spot for the Tokyo Games with her performance. Under USA Triathlon’s Olympic qualifying rules, as many as two spots were at stake for American women in the competition. But one would have had to finish on the podium in order for the second spot to be available. The U.S. is expected to send three female triathletes to the Tokyo Games, and there will be other opportunities to qualify next spring. Don't Fry Bacon Naked: Know Your Sport's Rules: The rule states that "athletes who finish in a contrived tie situation, where no effort to separate their finish times has been made, will be disqualified".  You might remember British Olympic medallists and brothers Alistair and Jonny Brownlee's show of sportsmanship at a 2016 World Triathlon Series race in Mexico. Legal at the time, an exhausted Jonny was helped to the line by his brother Alistair, who pushed him ahead at the finish, but an ITU disqualification rule, similar to the one employed [at the trial event], has since been introduced to stop any comparable incident. Speaking of rule changes? Do you remember when Chrissy Wellington had a flat during her second Ironman World Championship and Rebekah Keat tossed her a CO2 cartridge? I was reading Mike Reilly's book "Finding My Voice" and he talks about how the rule that allowed another competitor to provide assistance was changed. https://www.independent.co.uk/news/uk/home-news/new-cycling-world-speed-record-neil-campbell-yorkshire-porsche-a9064286.html   Discussion kickoff: Johannes Herrmann 1 week ago How as triathletes can we complain about people drafting or Patrick Lange littering 200 meters before the finish line in Kona - saying people are not upholding the rules - and find it stupid if someone upholds the rules. 1. Those are all pros earning their living with this sport and they should know the rules as every electirician and tax advisor for their particular job. 2. We should challenge the rules as such in order to make triathlon more attractive as a sport. Question which we should try to answer to challenge the existing rule : Would anyone care or even disqualify two athletes crossing the line together and finishing in for example 14th place jointly instead of 14th and 15th? My guess - no one cares. So change the rule!     Upcoming Interviews: Dr. Kirk Parsley, sleep specialist and former Navy SEAL returning to share some new information about the most effective recovery method - sleep.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

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

Welcome to Episode #189 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance. Thanks to last week's guest Terence Steinberg who is getting ready to row across the Atlantic starting this December for what he is know as the United World Challenge. It's one of the most incredible feats of endurance and mental toughness that we've come across. If you are in the area and want to meet Terence, you can go to a free 1-hr lunchtime chat at Black Lab Sports on August 13th, 12-1:15 MT. Detail at  https://www.eventbrite.com/e/inspiration-as-fuel-stories-of-a-journey-to-solo-row-the-atlantic-tickets-66104178377 This week's featured guest is run and strength coach Tom Walker from InnerFight coaching. They have a run strength program that really sounded interesting. You'll hear more about it a few minutes, but I love that it is training that you can do without going to a gym or buying any additional equipment. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is our most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts, our formulation combines clean vapor-distilled full-spectrum hemp extract with tart cherry juice, turmeric, ginger, ashwagandha, and other herbal extracts to support your body’s natural repair processes. More natural than nonsteroidal anti-inflammatory drugs, more complete than plain hemp extract, and higher quality than most CBD products, the Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. In Today's Show: What's new in the 303 News Video of the Week Feature interview Don’t Fry Bacon Naked Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Tom is one of InnerFight's endurance and performance coaches. He blends nearly 10 years of coaching experience with a BSc (Hons) Degree in Applied Sport Science and competitive experience at national and international level. Tom takes a wise interest in all endurance sports but works closely with high performance athletes, middle to long course triathletes and ultra runners. Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Video of the Week: Run Strong - SL 1/4 Box squat   Don't Fry Bacon Naked: If you are a runner, you are going to have to do strength training. Whether it's to prevent injury or to rehabilitate an injury. If you've ever experienced a running injury and gone to see a physical therapist, they don't just stretch you, give you a massage and send you on your way. They will likely prescribe some strength training to develop functional strength in whatever muscle groups that have lost their ability to provide the correct function movement. If you've ever gone through the process of having a functional strength test and been prescribe strength training, a qualified PT will also make sure you are doing the exercise correctly. Take the video of the week with the 1/4 box squat as an example. Note how the knee tracks straight in the example demonstrated by Tom. If you have weak glutes, you may find that your knee collapses. If that happens, either use a lower height step or use a hand rail. If you don't have a exercise step, use the stairs in your house or office and grab onto the handrail for support. Watch your knee tracking in the mirror or look down at your knee to make sure it stays aligned with your ankle and hip joints. As you continue to do the exercise regularly, you will begin to get stronger. When you see that you are able to perform the exercise correctly for the full set, you can graduate yourself to either a higher step or remove the crutch of the hand rail. "What's New in the 303": Big weekend with Ironman Boulder 70.3 coming up. Julie Moss and Wendy Ingram will be racing. Plus, the Kyle Pease Foundation has a team at Ironman Boulder 70.3 coming up this weekend. More details coming from Brent. Two of paratriathlon’s biggest stars were honored Wednesday night in Los Angeles at the ESPY Awards, ESPN’s annual celebration for all things sports. Paralympians Allysa Seely and Mark Barr took home the ESPYS for best female and male athletes with a disability, honored for their dominant 2018 seasons. Read more. Join SwimLabs for a special fundraising day for Swim Across America – Denver at Grant Ranch on Sunday, July 21 from 7:30AM – 9:30AM! Open water swimming will be FREE but we highly encourage a donation amount of your choice. All proceeds will be going to SAA Denver’s local partner Children’s Hospital Colorado to help raise money for pediatric cancer research. Read more. Endurance News: https://www.nytimes.com/2019/07/25/nyregion/newyorktoday/nyc-news-bicycle-safety.html?register=email&auth=register-email Today Mr. de Blasio is scheduled to unveil what he is calling a “green wave” bicycle plan. It includes $58.4 million in investments over five years and a commitment to annually build 30 miles of protected bike lanes. (As Streetsblog has reported, Staten Island has “just 100 yards of protected bike lane on a single road.”). The police will also pursue drivers at “crash-prone intersections” for speeding, blocking bike lanes and failing to yield, according to the plan. (In the last few weeks, the police said they have given more than 7,000 summonses to drivers for failing to yield and blocking bike lanes.) The city will also install 2,000 bike parking spaces annually and look into creating a “high-capacity bicycle parking system.” https://www.cyclingweekly.com/news/racing/tour-de-france/egan-bernal-says-winning-tour-de-france-2019-feeling-happiness-dont-know-describe-433099 Egan Bernal said he can’t describe the feeling of happiness after winning the Tour de France. The Team Ineos rider has made history as the first Colombian to ever win the yellow jersey, while also being the youngest victor in the post-war era. Bernal was overwhelmed by the occasion as he won the Tour in just his second time in the race at 22-years old.   Upcoming Interviews: Debbie Potts, host of the Whole Athlete Podcast and author of the book by the same title. Dr. Kirk Parsley, sleep specialist and former Navy SEAL returning to share some new information about the most effective recovery method - sleep. Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16)   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Welcome to Episode #188 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance. Thanks to last week's guest coach Will Murray joining us to talk about how we can develop Post Traumatic Stress to events in our lives that affect our ability to function and perform. Today's guest is preparing for an extraordinary feat of endurance. Terence Steinberg is getting ready to participate in a rowing race across the Atlantic starting this December. We are going to hear more about the United World Challenge and the Talisker Whisky Atlantic Challenge in just a bit. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details. In Today's Show: What's new in the 303 News Don’t Fry Bacon Naked Video of the Week Feature interview Upcoming Interviews "What's New in the 303": https://303cycling.com/mines-colorado-classic-trailblazing-women-panel-july-26th-dont-miss-this-one/  The Colorado Classic, a four-stage women’s pro road cycling race, and Colorado School of Mines, are joining forces to celebrate trailblazing women, athletes, and engineers as a part of the climb to this year’s Colorado Classic (August 22-25). Ironman Boulder 70.3 coming up on August 4th Dennis vanderhoven damien   Endurance News: https://ragbrai.com/routemaps/2019-route-maps/     Shout out to all those doing races this weekend.  Special good luck to one of my co-workers and friends in Ohio racing Ohio Ironman 70.3.  Crush it Kelly Garland!   Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: A little history: Sir Charles "Chay" Blyth CBE BEM (born 14 May 1940) is a Scottish yachtsman and rower. He was the first person to sail single-handed non-stop westwards around the world (1971), on a 59-foot boat called British Steel.   Blyth was born in Hawick, Roxburghshire. He joined the British Army Parachute Regiment when he was 18 and was promoted to Sergeant at the age of 21. In 1966, while in the army, Blyth, together with Captain John Ridgway, rowed across the North Atlantic in a 20 ft open dory called English Rose III. After successfully completing this in 92 days, Blyth was awarded the British Empire Medal (BEM).   Rowing the Atlantic first became mainstream when the first Atlantic Rowing Race was launched by Sir Chay Blyth, after reflecting on his own ocean row that propelled him to international fame. This was the Port St. Charles, Barbados Atlantic Rowing Race. Thirty double-handed teams lined up at the start line in a "one design" rowing boat just outside Los Gigantes marina on Sunday 12 October 1997. The race was won by Kiwi Challenge, rowed by Rob Hamill and Phil Stubbs after 41 days at sea. Second place went to the French crew of Atlantik Challenge, Joseph Le Guen and his partner, a double convicted murderer, Pascal Blond.   Fast forward to today.    Terence Steinberg is preparing to compete in a 3,000 mile rowing race across the Atlantic.  As you will hear he is doing this for the UWC (United World Colleges), which is a global movement that makes education a force to unite people, nations and cultures for peace and a sustainable future.    The movement began in 1962 when Atlantic College in Wales, UK admitted its first students. The Cold War raged and UWC set out to bring together young people from different nations to act as champions of peace through an education based on shared learning, collaboration, and understanding. UWC has since gained global recognition a catalyst for international understanding, and today teaches 3,000 college students each year in 17 locations on 4 continents. Students come from more than 155 countries, each selected for their demonstrated promise and potential. The Talisker Whisky Atlantic Challenge: The World’s Toughest Row. The premier event in ocean rowing – A challenge that will take you more than 3000 Miles west from San Sebastian in La Gomera, Canary Islands (28oN 18oW) to Nelson’s Dockyard English Harbour, Antigua & Barbuda (17oN 61oW). The annual race begins in early December, with up to 30 teams participating from around the world. The race structure brings together an environment where teams from across the globe gather in the race village San Sebastian in La Gomera, Canary Islands.     Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.   Video of the Week: Talisker Whisky Atlantic Challenge 2017 - Race Promo           Don't Fry Bacon Naked: Last week we discussed how to not get burned by getting your altitude acclimatization right.  The example we were discussing was Bill had been at sea level for a week, came back to Colorado to do the Triple Bypass and felt a lack of fitness. How much of that was due to a loss of altitude acclimatization? How quickly to make an altitude acclimatization?  http://www.bodyresults.com/e2deacc.asp According to Lawrence Armstrong, PhD, in his book, Performing in Extreme Environments (1), the rate of disappearance of the body’s adaptations to high altitude varies widely from person to person; just as it’s difficult to tell who exactly will experience signs of altitude illness, it’s hard to know how long your acclimatized state will last once you descend from high altitude. If you spend less than a day or two at altitude (say, on a moderate climb of a peak like Baker or Rainier, where most people return to sea level within 24 hours of reaching the summit), your body will not have had enough time to permanently adapt to the altitude. The composition of the blood changes after about 2 weeks of altitude exposure by producing more red blood cells and hemoglobin (the iron-protein compound that transports oxygen) (3) but most people climbing peaks in the Pacific Northwest are only exposed to elevation for about 3-4 days at a time.   Training acclimatization time needs to be longer as the altitude becomes higher. Training for 14 days at or above 6,500 feet (as at the U.S. Olympic Training Center in Colorado Springs) and 28 days at or above 8,000 feet are currently the best recommendations for athletes wishing to compete at similar elevations, while complete adaptation to the extreme altitude of 13,000 feet is possible after a continuous stay for 14 months (3). Obviously, climbers have a tiny fraction of this time open to them.   One study cited by Armstrong indicates that the red blood cell volume of high-altitude natives (people who spend most of their lives above 7000 ft) decreases as quickly as ten days after spending time at sea level. Someone spending several hours to perhaps a day or two at altitude simply won’t have enough time for any long-lasting physiological changes. Those who choose to trek in Nepal, however, or participate in an expedition-type climb of a peak over 15,000 ft will have to spend a substantial amount of time adapting to the altitude in order to prevent altitude sickness. This is why climbers who gradually ascend their first peak in Alaska, Bolivia, Chile, or the Himalayas in order to get properly acclimatized can then speed up subsequent peaks, because the body’s ability to perform physical work at high altitude can persist for a few weeks (2). Through personal discussion with our African guide, cook, and porters on Mt. Kilimanjaro, and in talking with local Northwest guides and rangers who spend a lot of time on the mountains, we learned that they typically spend a week in the mountains above 10,000 ft and a week back home; their acclimatization and improved cardiovascular function may persist for several months after returning from altitude, and allows them to make subsequent trips quite easily without needing extra time to adapt. https://www2.palomar.edu/anthro/adapt/adapt_3.htm How quickly to lose altitude advantage? How does living at altitude affect how quickly you lose or gain altitude adaptations? https://www.princeton.edu/~oa/safety/altitude.html What is High Altitude?   Altitude is defined on the following scale High (8,000 - 12,000 feet [2,438 - 3,658 meters]), Very High (12,000 - 18,000 feet [3,658 - 5,487 meters]), and Extremely High (18,000+ feet [5,500+ meters]). Since few people have been to such altitudes, it is hard to know who may be affected. There are no specific factors such as age, sex, or physical condition that correlate with susceptibility to altitude sickness. Some people get it and some people don't, and some people are more susceptible than others. Most people can go up to 8,000 feet (2,438 meters) with minimal effect. If you haven't been to high altitude before, it's important to be cautious. If you have been at that altitude before with no problem, you can probably return to that altitude without problems as long as you are properly acclimatized.   What Causes Altitude Illnesses?   The concentration of oxygen at sea level is about 21% and the barometric pressure averages 760 mmHg. As altitude increases, the concentration remains the same but the number of oxygen molecules per breath is reduced. At 12,000 feet (3,658 meters) the barometric pressure is only 483 mmHg, so there are roughly 40% fewer oxygen molecules per breath. In order to properly oxygenate the body, your breathing rate (even while at rest) has to increase. This extra ventilation increases the oxygen content in the blood, but not to sea level concentrations. Since the amount of oxygen required for activity is the same, the body must adjust to having less oxygen. In addition, for reasons not entirely understood, high altitude and lower air pressure causes fluid to leak from the capillaries which can cause fluid build-up in both the lungs and the brain. Continuing to higher altitudes without proper acclimatization can lead to potentially serious, even life-threatening illnesses. Acclimatization   What is altitude illness? The major cause of altitude illnesses is going too high too fast. Given time, your body can adapt to the decrease in oxygen molecules at a specific altitude. This process is known as acclimatization and generally takes 1-3 days at that altitude. For example, if you hike to 10,000 feet (3,048 meters), and spend several days at that altitude, your body acclimatizes to 10,000 feet (3,048 meters). If you climb to 12,000 feet (3,658 meters), your body has to acclimatize once again. A number of changes take place in the body to allow it to operate with decreased oxygen. The depth of respiration increases. Pressure in pulmonary arteries is increased, "forcing" blood into portions of the lung which are normally not used during sea level breathing. The body produces more red blood cells to carry oxygen, The body produces more of a particular enzyme that facilitates the release of oxygen from hemoglobin to the body tissues.   Are there genetic dispositions to altitude? There is considerable variability between individuals and between populations in their ability to adjust to the environmental stresses of high mountain regions.  Usually, the populations that are most successful are those whose ancestors have lived at high altitudes for thousands of years.  This is the case with some of the indigenous peoples living in the Andes Mountains of Peru and Bolivia as well as the Tibetans and Nepalese in the Himalaya Mountains.  The ancestors of many people in each of these populations have lived above 13,000 feet (ca. 4000 meters) for at least 2,700 years. More from The Sports Gene by David Epstein in Chapter 14.   Upcoming Interviews: Tom Walker from InnerFight Coaching on run strength training programs to prevent injury and promote performance. Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16)   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Welcome to Episode #187 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance. Thanks to last week's guests Brent and Kyle Pease, the first push-assist brother duo to complete the IRONMAN World Championship who joined us to tell their story through the book, Beyond the Finish, an inspiring memoir about brotherhood and relentless determination. The book and the interview really inspired me.  Check out KylePeaseFoundation.org  The Kyle Pease Foundation to learn how you can support their cause.  Bill, how much harder do you think it would be to do an Ironman pulling and pushing someone? In today's show we have coach Will Murray joining us to talk about how we can develop Post Traumatic Stress to events in our lives that affect our ability to function and perform. It's an interesting area and one that many listeners may be able to identify with. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details. In Today's Show: Feature interview Video of the Week Don’t Fry Bacon Naked What's new in the 303 News Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Will Murray is a trained mental skills coach and has authored numerous articles and books.  I recommend that you go to the MHE endurance website and check the links to Will's recent article and book on the Main page and there are several links to his work on the Resources page.    Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.   Video of the Week: Getting frank about IM Frankfurt     Dialing in heat management Dialing in hydration and salt intake How to get to Kona Ironman Cairns and Frankfurt No point getting to Kona fried 700 meters with a 12 minute lead Showing up to regional champs to qualify, but if had an early season lower competition. Under the point system, she would have qualified. Blood tests in balance.   Don't Fry Bacon Naked: Heat management and acclimatization occurs with regular exposure to heat while performing aerobic exercise for 10 days.  https://www.gssiweb.org/sports-science-exchange/article/sse-153-heat-acclimatization-to-improve-athletic-performance-in-warm-hot-environments Of course there's the fluid and sodium con course there's the fluid and sodium consumption required to keep your body hydrated.  The best advice is to test and don't guess. Bonus:  Follow up to last week's discussion about OWS sighting and straight line swimming. If you remember we were talking about how to stay relaxed while OWS.  I mentioned I like to count my strokes.  It takes my mind off the environment and how I'm feeling and it places my attention somewhere else (keeping track of my counting).  This serves a secondary purpose as well.  If you know your SPL (Strokes Per Length) of a 25 meter pool, for example.  Let's say for the sake of example that it takes you 20 strokes per length.  You know that for every 20 strokes your are going approximately 25 meters, then you can extend that math linearly.  40 strokes equals 50 meters, 80 equals 100, etc.  The key is to find your SPL for a 25M or convert your SPL for 25Y to 25M.  If you know the distance between buoys in a race, let's say the buoys are every 200 meters, you know it should take approximately 160 strokes or 80 right hand entries.  We also talked about reaching as far as you can to the shore or the buoy.  The goal is to elongate your body and streamline so that you have balance in the water and glide a bit.  As long as you are already thinking about getting a good reach, be intentionally about your hand entry. When you sight the buoy or landmark, take the mental snapshot and place your next hand entry just to the side of the landmark.  If it's your right hand, try to intentionally place it just to the right of the mark.  Be as precise as you can and do it for the left hand.  Now imagine a line running from the landmark straight down below the water surface.  Then imagine that line painted directly below you and extending behind you (as it would be in a pool).  With your extended hand entering just adjacent to the landmark, now paint a line with than hand adjacent tp the line that runs from the landmark, directly below the surface and then under and behind you.  Part of swimming straight is also making sure you have a consistent stroke length and on both sides. Keep track of where each hand completes the stroke. I like to touch my thigh with my thumb as my hand completes the stoke.  Note if your hands are touching the same part of your thigh on both sides.  Another tip that can assist with swimming straight is using a tempo trainer in the pool to learn a balanced cadence so the timing of each hand entry is symmetric.  If the timing of stroke on both sides are consistent and the stroke length are the same, you will set yourself up for success. Next week:  How quickly to make an altitude acclimatization?  How quickly to lose altitude advantage?   "What's New in the 303": https://303triathlon.com/boulder-peak-triathlon-delivers-meehan-standifer-champs/  I have two confessions to make about this race.  Confession #1 is that I raced way above my fitness level this year.  I was two minutes faster than last year, but I was as sore as I've ever been from a race or hard workout.  I knew I was in trouble on Sunday night, but by Monday morning I could barely get out of bed. It's not that I didn't know my training was insufficient, it's that I underestimated how sore I would be after.  This leads to Confession #2.  I spoke to you on Sunday after the race. I had just been looking at my TrainingPeaks file and saw a 25. something number.  I answer your call and somewhere in our call I told you that my bike seemed to be really fast.  I said I think my average speed was 25. something. Even when I was saying it, I knew how absurd that average speed would be for that course.  I've never hit an average or 25 for an Olympic let alone a Sprint. I think I was more wrecked on Sunday than I realized and had complete race brain. https://www.coloradoclassic.com/  We have the Colorado Classic coming August 22 to 25. https://303cycling.com/governor-jared-polis-proclaims-july-17-as-colorado-classic-equity-in-cycling-day/ “With this proclamation making July 17 Colorado Classic Equity in Cycling Day, I want to inspire women athletes and highlight equity in pro cycling because equality matters, in athletics, the workplace, and in all walks of life.” https://303cycling.com/triple-bypass-its-about-the-journey/ The Triple Bypass, is really a journey, and it’s about the journey, not the finish as much. It’s about all the people you meet riding, the history that is passed by and the many miles high in altitude testing our fortitude and sense of wanting to accomplish something. It doesn’t matter how fast, slow or somewhere in between— as long as you finish and have fun! Endurance News: Tour de France impressions this week:  I watched Stage 11 from Albi to Toulouse.  I was impressed by the how well they keep content overlays to carry 4-5 hours of coverage.  Some of my favorite features are the inside the peloton cameras and the new Lexus sponsored 3D holograph model that they use to describe rider positions in various conditions.  The interviews with race directors, riders, to get their public comments. Cyclists are so cordial, polite, and generally try to be as non-controversial as possible.  Case in point, the race director from TEAM JUMBO - VISMA was interviewed about the Stage 10 win by WOUT VAN AERT.  When asked about the way Education First team played the cross winds in Stage 10, he very politely said that he could not make any judgement about any team, but that his team had been vigilant at the time they hit the crosswinds and made the right moves at the right time. I also love learning the history of the race.  One of my favorites this were was the story of Henri Cornet winning the 1904 tour where there where he learned that he won in November after the Tour.  What happened is the first 4 riders were eventually disqualified. They had jumped a train and rode to the finish.  Riders on the train who saw the riders later read about them winning by hours ahead of the peloton and then reported them to the authorities.  Since I don't have time watch 4 hours of the tour every day, I like to follow it on The Move podcast. You just get this completely unfiltered assessment and it's boiled down to an hour. Lance Armstrong presents a singular perspective on the world’s most iconic cycling races, including the Tour de France and the Classics, as well as the broader endurance sports scene. Not your typical cycling or sports podcast, THEMOVE brings listeners deep inside the racing action, imparting insights from someone who knows the suffering and splendor like no one else. In addition to  course previews and timely race analysis from Armstrong’s distinct point of view, the audience also gets to hear from featured guests, who regularly swing by the THEMOVE studio to join the always-lively conversation. Guests have included former teammates like George Hincapie during the Tour de France, and Mark Allen and Dave Scott in advance of the IRONMAN World Championship. These two worlds came together on one particular story. On The Move podcast, Lance Armstrong was talking about how some of the best race directors back in the US Postal and 7-11 teams would monitor the channels of the other riders to here their tactics and observations and plans about the race course.  Bob Roll told the same story, but with a twist. He described how Lance's team knew that other team's monitored each other's channels - not just during the race, but even in the evening. Lance's team staged a misinformation campaign to make the eavesdropping teams believe that Lance had food poisoning or was ill.  The eavesdropping teams discounted Lance in their race plans and Lance and team took advantage of the lack of vigilance and rode right past them on a key climb. Upcoming Interviews: Tom Walker from InnerFight Coaching on run strength training programs to prevent injury and promote performance. Terence Steinberg who going to tell us about the United World Challenge and his quest to row across the Atlantic ocean this coming Winter. Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16) Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Welcome to Episode #186 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance. Thanks to last week's guest Nige Tassell on the book Three Weeks Eight Seconds.  It's a great book to read while watching the Tour de France. The story of the 1989 Tour as told in the book is told with such insight and detail that it really helps the reader get the game within the game, so-to-speak. Grab a copy of the book if you love cycling and the Tour, or if you just want to read a great story told by a great writer with a passion for a topic. Prepare to be inspired! Prepare to be moved in today's show. If you've been following the show, you certainly got a chance to hear a little from the Newton Running athlete panel over Ironman Boulder weekend.  Brent and Kyle Pease, the first push-assist brother duo to complete the grueling IRONMAN World Championship and founders of The Kyle Pease Foundation, join us to tell their story through the book, Beyond the Finish, an inspiring memoir about brotherhood and relentless determination. As you will hear shortly, Kyle is the brains and Brent the brawn in the brotherly bonded duo that has inspired people around the globe and helped all of us develop a better perspective on what cerebral palsy is, its variations, and that the people afflicted are people with personalities, ambitions, have dreams, want to be inspired and to inspire others, and yes, are sometimes athletes….even Ironmen. Thanks to last week's discussion guest Nige Tassel who tells the story of the most famous bike race I the world and this epic battle in the book Three Weeks Eight Seconds. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details. In Today's Show: Feature interview Tour highlight Video of the Week Don’t Fry Bacon Naked What's new in the 303 News Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: I first became aware of the Pease Brothers at Ironman Boulder in 2017 and again in Kona in 2018.  It wasn't until the Newton athlete panel at this year's Ironman Boulder that I really got a chance to hear some of their story.  Jerry Lee purchased a copy of the Pease Brother's book, "Beyond the Finish" for all of the fans at the event.  After hearing their story, I was eager to read about it.  We're excited to interview them about the book, about their racing, about their bond, and about the inspiration that spills out all around them.  Let's get into the interview.   Video of the Week: Brothers conquer Ironman triathlons together despite one's cerebral palsy   Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Don't Fry Bacon Naked: Last week we introduced this segment with a discussion about really worthwhile test to get done, which is glycogen muscle ultrasound.  I've had it done and had athletes get it done.  It has helped reveal low glycogen levels, which can show symptoms if are severe enough.  It can also be high enough to not show many symptoms, but low enough that it could be revealed to you in a long race of two hours or more. The point being that if your glycogen stores are low, you could bonk much earlier than you might expect. This week's lesson is about open water swimming and safety. This past weekend I was at one of our local spots for open water swimming.  We had a little scare with a swimmer last weekend.  A family was OWS for the first time and one person had a bit of a panic attach and another was overdue at the shore and there was a concern for his safety and an informal search that ensued.  Fortunately the overdue family member turned up and all was well.  OWS is an experience that can cause anxiety, particularly for less experienced swimmers.  There are a number of factors that cause feelings of panic. Some are genuine fear of drowning, but its typically caused by a number of factors that are physiological as well.  Episodes 27 and 85 with coach Will Murray "What's New in the 303": https://303triathlon.com/kirstens-race-tips-for-boulder-peak/ https://303triathlon.com/boulders-clare-gallagher-wins-western-states-trained-in-the-arctic/ Triple Bypass       Endurance News: Skip this week   Upcoming Interviews: Next week we will have coach Will Murray on phobias and post traumatic stress. Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16)   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Welcome to Episode #185 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. This weekend is the start of the 2019 Tour de France.  The tour starts in Bruxelles, Belgium and will cover 3,460 km over 21 stages ending on the Champs Elysees in Paris on July 28.  Some years there are some clear favorites. Some years there are classic battles.  Since the Tour de France began in 1903, there have always been efforts and drama. The 1903 Tour de France was the first cycling race set up and sponsored by the newspaper L'Auto, ancestor of the current daily, L'Équipe. It ran from July 1 to 19 in six stages over 2,428 km (1,509 mi), and was won by Maurice Garin. The 1989 Tour de France was the 76th edition of the Tour de France, one of cycling's Grand Tours and generally considered the most famous bike race in the world. The race consisted of 21 stages and a prologue, over 3,285 km (2,041 mi). It started on  July 1 1989 in Luxembourg before taking an anti-clockwise route through France to finish in Paris on 23 July. What made the race so incredible was the GC battle between Greg LeMond of the AD Renting–W-Cup–Bottecchia team, who had spent the previous two seasons recovering from a near-fatal hunting accident. His rival, two-time Tour winner Laurent Fignon (Super U–Raleigh–Fiat). In honor of this weekend begin the start of the Tour, we have author Nige Tassel who tells the story of the most famous bike race I the world and this epic battle in the book Three Weeks Eight Seconds. Thanks to last week's discussion guest Darryl Griffiths of Shotz Nutrition to talk about sweat testing, hydration and fueling.  I'm really excited about this topic. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details. In Today's Show: Feature interview Video of the Week Tip of the Week What's new in the 303 News Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989     Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. About the interview: It's interesting that we are getting the book in the US two years after it was published in Germany.  It was published in Spanish before English.  7 Eleven team at Tour de Trump using the aero bars and Ron Keifel Don't Fry Bacon Naked: Why the new segment and how the title was derived. The naming of Early career management development Collection of personal experiences Topics inspired by real life experiences and supported by the context of our expert guests Quest for knowledge and what coaching is for me Podcast as a way to learn How and why I became a coach Last week we had Darryl Griffiths to talk about sweat testing.  He showcased how his company's protocol works for determining an athlete's sweat rate and sodium concentration to help athletes know factually how much sweat and sodium they are losing in certain environmental conditions.  I love this interview because it really helps crack the performance code for any athlete.  We use the term "no guessing" a lot on this show and it really is part of a philosophy that I embrace with respect to training.  I encourage my athletes to know the facts with respect to their body's sweat rate, sodium concentration, metabolic rates, and glycogen stores.  We can do some of this ourselves, as in the DIY version of a sweat rate test, however some tests need to be done in a lab.  While I know exactly how much training an athlete is performing and have performance data to indicate to see if the training objectives are being met, I don't know what's really going on inside the athlete's body without some additional information. The past week I had my weekly meeting with Matt to review testing results from CU Sports Medicine and Performance.  Matt is training for his first 70.3 and has been building is training volume steadily with periodic field testing and recovery weeks.  He has one "rest day" each week.  Again, I know how much training volume he is performing, but we didn't yet know his fuel metabolism (fuel economy) at different intensities or his glycogen stores (how well he's refilling the gas tank after each training day). Matt got his test results back and indicated a below average to very low "Fuel Rating" for various leg muscles.  This tells Matt that his fuel storage is not keeping up with the demands of training.  Keep in mind that we follow the 80/20 rule, generally speaking so we try to avoid "grey zone" training.  Add to the this test result, that Matt has been challenged to get his HR in target zones during some run sets recently.  This sets off some alarms for me as a coach.  Back when we did the interview with Dr. Inigo San Milan, he explained that We have just started tracking his macronutrients, so it will be interesting to see where this takes us.  We are also going to start tracking sleep data.  Not just reported hours of sleep, but actually collecting data. I learned from my time as a failing math major in college, if it doesn’t add up, you don’t have all the numbers. We may need some help unlocking some knowledge with respect to nutrition and sleep.  If needed, we'll reach out for expert advice.  We have a pretty solid set of experts to put him in touch with. Video of the Week: Greatest Tour de France Finish, 1989!       "What's New in the 303": https://303triathlon.com/simon-butterworths-tale-from-im-cork-grab-a-guinness-great-read/ https://303triathlon.com/product-review-elite-tri-box/ https://303cycling.com/the-pros-closet-growing-way-beyond-closet/ 303Radio - 303Radio and Lance Panigutti Boulder Peak coming up on July 14th       Endurance News: https://olympics.nbcsports.com/2019/07/01/sarah-true-ironman-collapse/   Upcoming Interviews: Brent and Kyle Pease, the first push-assist brother duo to complete the grueling IRONMAN World Championship and founders of The Kyle Pease Foundation, announce the upcoming release of Beyond the Finish, an inspiring memoir about brotherhood and relentless determination. Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16) Will Murray on phobias and post traumatic stress.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Welcome to Episode #184 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. This week we have Darryl Griffiths of Shotz Nutrition to talk about sweat testing, hydration and fueling.  I'm really excited about this topic.  This has been one of the areas that has challenged me personally throughout my history with longer distance races.  I feel like after working with Inigo San Milan and Bob Seebohar, combined with field testing, I was finally able to get the information I needed to not guess. Thanks to last week's discussion guest TO and the breakdown of Ironman Boulder.  We are looking forward to seeing him in Kona. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details. In Today's Show: No guessing with Darryl Griffiths No guessing on Last week in the 303; racing in cold weather discussion What's new in the 303 News Independency Day Week Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Darryl Griffiths is the founder and CEO of Shotz Sports Nutrition, an Australian Company that provides customizable nutrition solutions for athletes.   Passionate about sports nutrition, providing personalized nutrition strategies and advice to hundreds of world-class athletes for the past twenty years. All insights about nutrition for athletes have come from research, questioning, testing what works and what doesn’t and learning in the field by working closely with athletes, in training and competition.   All about health, sport and fitness, participating in mountain biking, football, ocean paddling, triathlon and many other sports because there is nothing like first hand experience to get a better understanding of the nutritional challenges faced by athletes.   Sweat. Think. Go Faster March 1, 2015 'Sweat. Think. Go Faster'​ is a must read book for endurance athletes, at every level of competition. Nutritional issues on race day are one of the biggest hurdles endurance athletes face. This book turns race day nutrition from an issue into an advantage, detailing everything you need to tailor a nutrition strategy based on your unique physiological makeup and the conditions you're competing in. Griffiths spells out everything he's learnt over 20 years working with the world's best endurance athletes, with one simple shared goal - to help them go faster and finish stronger. Easy to read, clearly laid out, featuring candid interviews with professional and experienced athletes, 'Sweat. Think. Go Faster' will change the way you think about sports nutrition forever. Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Discussion: No guessing on metabolic rates and zones No guessing on muscle glycogen and fuel stores Warning signs include not being able to reach higher heart rates Listen to "no guessing" with Dr. Inigo San Milan Part 1 #122 and Part 2 #124 Recertification Video of the Week: The Sweat Test with Darryl Griffiths from Shotz Nutrition         "What's New in the 303": https://nypost.com/2019/06/24/bear-crosses-road-halts-colorado-marathon/ We totally called this.  https://303triathlon.com/usa-triathlon-teams-with-usa-swimming-and-us-masters-swimming/ A new race from Without Limits. https://303triathlon.com/cats-out-of-the-bag-save-the-date-for-the-boyd-lake-bash-multisport-festival/ Boulder Peak coming up in two weeks. https://303triathlon.com/the-peak-the-race-the-experience-by-kirsten-smith/ 303Radio - 303Radio       Endurance News: https://www.latimes.com/science/la-sci-gut-bacteria-boost-marathon-runners-20190625-story.html https://sports.yahoo.com/usa-cycling-hires-safesport-director-192158122--spt.html SafeSport training and recertification process (if we have time) Upcoming Interviews: Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989 Brent and Kyle Pease, the first push-assist brother duo to complete the grueling IRONMAN World Championship and founders of The Kyle Pease Foundation, announce the upcoming release of Beyond the Finish, an inspiring memoir about brotherhood and relentless determination. Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16) Will Murray on phobias and post traumatic stress.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Welcome to Episode #183 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. This week we have a really interesting discussion for you.  Think about the people that have left a legacy in triathlon.  Who is the first person who comes to mind?  This week we are sharing a panel discussion with 5 athletes who are creating legacies as they continue to race.  We have Kyle and Brent Pease (the Pease brothers), Chris McDonald, Craig Alexander (Crowie), and Andrea Ramos.  The event was hosted by Newton Running and owner Jerry Lee.  It was facilitated by Andrew Maxwell and the central discussion was about what legacy they want to leave in the sport.  It's personal for each and we hope you will feel a connection to one or more of these stories. Thanks to last week's guest TO and the breakdown of Ironman Boulder.  We are looking forward to seeing him in Kona. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details. In Today's Show: Leaving a Legacy Race preparation and inclement weather plan Independency Day race and ride opportunities What's new in the 303 News Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Craig Alexander, three-time world IRONMAN World Champion. Learn about his path and what’s it’s like to win it all. Chris McDonald, multi-time Ironman champion and founder of Big Sexy Racing. Learn about his journey to becoming a champion and who he transformed himself and wanted to inspire others. The Pease brothers–the team of brothers who conquered Kona last year. Kyle has cerebral palsy and Brent pulls him in the swim, on bike trailer and pushes him in the run. Check out this ARTICLE Andrea Ramos, from Mexico and of “Mortal Athlete” is part of a movement to involve others in sport and share her passion. Newton’s own Andrew Maxwell will lead the panel and there will be time for some Q & A. I asked Andrew what he most hopes to learn tomorrow and he said, “I want to really find out their why and what legacy they hope to leave behind in this sport we all love.” When we go to the panel interview here in a minute, it's going to start with Newton Running owner Jerry Lee.  He kicks off the panel with a quick plug for some new Newton models that are coming out later this year, which is news in itself.  The panel interview is about 40 minutes.  Enjoy.  Stay with us and don't miss the post interview discussions, news, race preparation tips and more. Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Discussion: What kind of legacy do you want to leave? Who do you want to hear more from?  Pease Bros?  Chris McDonald?  Crowie?  Andrea Ramos? Video of the Week: Danny Macaskill: Danny Daycare   "What's New in the 303": Boulder Sunrise and Lake to Lake Triathlon Two new podcasts on 303Radio - 303Radio Endurance News: https://303triathlon.com/national-triathlon-week-approaching-june-24-30/ https://303triathlon.com/tulsa-awarded-new-ironman/ Tulsa was one of four finalists for the endurance triathlon in 2020. Other finalists were Des Moines, Iowa; Fayetteville, Arkansas; and Memphis, Tennessee. Upcoming Interviews: Brent and Kyle Pease, the first push-assist brother duo to complete the grueling IRONMAN World Championship and founders of The Kyle Pease Foundation, announce the upcoming release of Beyond the Finish, an inspiring memoir about brotherhood and relentless determination. Carole Sharpl, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16) Will Murray on phobias and post traumatic stress. Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989 Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Welcome: Welcome to Episode #182 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.  Happy Father's Day weekend!  Bill and I are celebrating in the back yard with the barbecue going.  Want another beer, Bill?This is not that kind of Father's Day celebration.  That's what you are doing today we hope.  Today we celebrate the weekend with one a dad who was on the podium Ironman Boulder.  That's right, we have Izzy's dad what's his name?  Oh that's right, Timothy O'Donnell.  We are going to chat with TO about Ironman Boulder, his plans for prepping for Kona and how he hopes to be spending his Father's Day. Thanks to last week's guest Sam Long and the pre race interview.  Sam predicted that Matt Hansen and TO would be two guys he needed a race plan for and both of those guys ended up on the podium of what we have billed the "Flatiron Wars".   Announcements: Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.  If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.   In Today's Show: TO and Ironman Boulder News and Discussion What's New in the 303 Upcoming interviews   Sponsor - Riplaces: Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: Timothy O’Donnell is one of the world’s most successful and experienced American long-course triathletes. As a professional, he has earned 50+ podium finishes including over 22 wins at major events throughout the world. Among the wins are nine Ironman 70.3 victories, three 140.6 wins, and six Armed Forces National Championships. At the IRONMAN World Championship in Kona, Hawaii, Timothy finished 4th in 2018, 6th in 2016, 3rd in 2015, and 5th in 2013, finishing as top American in 2013 & 2015. O’Donnell’s sporting career began when he joined his first swim team at the age of five in Roseville, CA. He began to shine in the pool during his high school years while attending Wyoming Seminary Prep (SEM) in Kingston, Pennsylvania. At SEM O’Donnell was captain of the varsity swim team, set multiple school records and earned repeated district championships and all-state honors. O’Donnell then attended the United States Naval Academy (BS Naval Architecture, 2003) where he swam on the Varsity team for two seasons before fully committing to the sport of triathlon. As a triathlete, O’Donnell led the Naval Academy Men’s Team to two US National Triathlon Championship titles. He attended UC Berkeley (MSEng Ocean Engineering, 2005) as a Navy Ensign during which time he won the 2003 U.S. Under-23 National Championships and his first of six consecutive Armed Forces Triathlon Championships. In 2007 O’Donnell was assigned to the U.S. Olympic Training Center in Colorado Springs, Colorado. He earned spots on the US National Team and World Championships Team in 2007 and 2008,was the ITU Long Distance World Champion in 2009, and was named USAT’s Non-Drafting Triathlete of the Year in 2009, 2010, and 2015. You can add a 3rd place at Ironman Boulder 2019 with a 00:49:46 04:09:22 03:05:32 08:09:37   Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.   Interview Discussion: Re-plan training with Julie Dibens On mass vs. wave start   Video of the Week: Tim is Kona Qualified || Ironman Boulder     "What's New in the 303": Boulder Results http://www.ironman.com/triathlon/events/americas/ironman/inactive/boulder/results.aspx?race=boulder&rd=20190609&y=2019&sex=M&agegroup=Pro&loc=#axzz5qmzVZheu http://www.ironman.com/triathlon/events/americas/ironman/inactive/boulder/results.aspx?race=boulder&rd=20190609&y=2019&sex=F&agegroup=Pro&loc=#axzz5qmzVZheu Boulder Sunrise and Lake to Lake Triathlon   Endurance News: https://303triathlon.com/vega-joins-ironman-ohana-as-title-sponsor-of-the-2019-ironman-world-championship/ Swim start announcement https://303triathlon.com/tulsa-awarded-new-ironman/ Tulsa was one of four finalists for the endurance triathlon in 2020. Other finalists were Des Moines, Iowa; Fayetteville, Arkansas; and Memphis, Tennessee.   Upcoming Interviews: Carole Sharp, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16) Will Murray on phobias and post traumatic stress. Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989 303 Radio   Closing: Please support our affiliate brands that support the show and help you get faster!  See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!

Welcome Welcome to Episode #181 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.  We have pro triathlete Sam Long talking about his wining streak and what's next.   Announcements: Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.  If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.   In Today's Show:   Sam Long interview and the IM Boulder shootout Sam Long and Rinny winning in Victoria Video of the Week Book of the Month Endurance Trivia What's New in the 303 Upcoming interviews     Sponsor - Riplaces: Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: Sam Long is a Boulder-based pro triathlete.  He is 23 years old, but has already completed 11 Ironman races.  He grew us as an avid skier and mountain bike rider.  In High School he found a love for endurance sports and turned pro shortly after doing his first Ironman at the age of 18.  He is one of the youngest pros on the Ironman circuit and we think he has a great career ahead of him.  Let's hear from Sam "Go" Long.   Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.   Video of the Week: Mirinda Carfrae || Ironman 70.3 Victoria Recap 2019 Ironman 70.3 Victoria - Champion Sam Long   "What's New in the 303": Colorado Triathlon highlights and results Matt had a good race.  He showed his fitness.  He made some good decisions and some areas of opportunity.  He also has some open water demons that need to be exorcised.   Amy took 4 minutes off of last years sprint time.  2 minutes on the swim, 1 minute on the bike and 1 minute in transitions.  Run was a wash. IM Boulder this weekend Announcement Dinner with the Pease Brothers Mike Riley Newton Running - andrea ramos, pease brothers; ryan smoke and tri dat UPR   Book of the Week: Three Weeks Eight Seconds by Nage Tassel   Upcoming Interviews: Timothy O'donnell to talk about the outcome of IMBoulder Carole Sharp, former pro, triathlon and swimming coach; listen to our original interview on episode #___ Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989   Closing: Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast   We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!

What is the best way to recover from hard workouts?  Is it a recovery drink?  Massage?  Foam roller?  Is there a big difference between eating egg whites vs. chicken nuggets?  This week we are talking to Christie Aschwanden, author of the book "Good To Go - What the athlete in all of us can learn from the strange science of recovery". Welcome to Episode #180 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.  Last week we had Mikael Eriksson of Scientific Triathlon and "That Triathlon Podcast" on the science of determining lactate thresholds.  If you missed it, you can of course hear it on episode #179. Announcements: Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.  If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.   In Today's Show: Good To Go Sam Long uncorking at Chattanooga Video of the Week Endurance Trivia What's New in the 303 Colfax Marathon last week Bolder Boulder Race season opens this weekend New triathlon this weekend Open water resources  - https://303triathlon.com/ows-resources/ Upcoming interviews   Sponsor - Riplaces: Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: A little over a month ago, I went t the Rocky Mountain Tri Club Author Night.  Christie Aschwanden and Alex Hutchinson did a presentation and then did book signings.  As I listened to Christie describe her book and her thoughts on the efficacy of products and services intended to aid with recovery, I was really intrigued.  I bought the book, started reading and knew this would be a great topic.  Listen, we all want the have the latest advantage and the fear of being left out.  If everyone else is using Endurox, I should be using Endurox. The recovery market includes goods and services ranging from drinks, bars, and protein shakes to compression clothing, foam rollers, icepacks, cryotherapy, mass, laser therapy, electrical muscle stimulators, saunas, float tanks, meditation videos, sleep trackers, high tech pajamas, and of course beds.  Do these things work?  I'm I wasting my money?  My time? Christie Aschwanden, author of "Good To Go - What the athlete in all of us can learn from the strange science of recovery".  Christie is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.   A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad.  She was on the CU bicycle racing team.   Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279.    Endurance Trivia:   What is the most effective recovery modality Sleep Foam Rolling Protein shakes   Other On sleep - without question the single best mode of recovery.  Get 8 hours a night and everything will be alright.  Listen to Episode 118 with Dr Kirk Parsley. On anti-inflammatories - the book highlights studies and opinions that lean toward letting the bodies natural healing process take place and don't interfere.  If you have some swelling and pain, that's the body bringing building materials to repair damage via the blood stream. On Massage - 110 - Shona Halson, Australian recovery expert "there's no evidence to say that doing massage will clear lactate - it just doesn't exist" On Foam Rolling - p113 - The idea behind foam rollers is that they loosen the muscles and address adhesions that form between layers of fascia.  Do you need to be careful taking supplements and knowing what's in them? Are salt tablets needed? Clinical trials.gov Supplement 411 On Supplements On Hydration - highlighting studies and evidence that drink to thirst is the best guide.  My recommendation, is find out what your body needs.  Keep a simple log that records temperature, effort, duration, fluid consumed, how you performed, how you felt.  If you want to get fancy add weight before, after, and specific gravity.  Generally leans toward there's no evidence it works. https://www.wimhofmethod.com/ On Ice Baths   Video of the Week: Race week || Ironman 70.3 Victoria Prepping for Ironman 70.3 Victoria I feel like both Rinny and TO are seasoned professionals that have integrated training, competing and family life.    "What's New in the 303": https://303cycling.com/governor-jared-polis-to-sign-vulnerable-road-user-bill-5-29-denver-bicycle-cafe/ http://www.ironman.com/triathlon/events/americas/ironman/boulder.aspx Newton Event on Friday, June 7th with Crowie, Chris McDonald, Pease Brothers and more. First open water race in Colorado this weekend.  http://hwcdn.libsyn.com/p/c/4/0/c406c317cc681011/Episode_085_2017_08_05_Will_Murray_on_Open_Water_and_Triathlon_Fears.mp3?c_id=16309337&cs_id=16309337&expiration=1559100563&hwt=6e0375b3464e644a283badd8e4c75256   News https://303triathlon.com/american-just-made-it-cheaper-to-travel-with-bikes-surfboards-skis-and-tubas/ 70.3 Victoria https://www.herbalife24tri.la/map   Upcoming Interviews: On 303Radio you will hear the interview with Justin Blalog on the film Shared Territory: Gravel Bike Across Iceland Sam Long has confirmed our predictions that he was going to win at the pro level this year.  He took out the win at  Chattanooga 70.3.  He is racing Ironman 70.3 Victoria this weekend.  He is also racing IM Boulder.  This interview will publish the evening before IM Boulder.  We are going to hear which other pro men he is building a game plan for. Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989   Closing: Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!

Welcome Welcome to Episode #179 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.  This week we have running coach Mikael Eriksson of Scientific Triathlon and "That Triathlon Podcast" show joining us to talk further about training zones. As you'll recall, last week we had Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  If you missed it, you can of course hear it on episode #178.   Announcements: Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.  If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.   In Today's Show: Scientific triathlon Yokohama Highlights Heather Jackson and Sam Long uncorking at Chattanooga Video of the Week Endurance Trivia What's New in the 303 Colfax Marathon last week Bolder Boulder Race season opens this weekend New triathlon this weekend Open water resources  - https://303triathlon.com/ows-resources/ Upcoming interviews   Sponsor - Riplaces: Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction  Mikael Ericsson is the head coach at Scientific Triathlon and host of the That Triathlon Podcast.  Studied engineering in Helsinki, Finland.  Found his way to Lisbon, Portugal to establish himself as a coach.  Mikael takes a science based approach to his coaching and it shows up in his podcast based on the topics and guests he brings on.  I recently heard a pretty good interview he had with the folks and CU Sports Medicine and Performance on the Nike Vaperfly and studying the true efficiency gains from the shoes.     Sponsor - Halo Neuroscience  Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save $20off the regular price of $399.    Post Interview Discussion Mikael Bon Jovi Two thresholds Below first vt they stay level and stable (easy, 1 and 2) Between first and second threshold, lactate levels start to increase, but if you stay at a steady pace, the LT will stabilize and not increase (moderate)  at the higher end you could be doing hard work; this is also sweet spot just below the 2nd threshold Above 2nd threshold; at a steady pace the lactate increases and continues to accumulate 45-70 minutes at 2nd threshold Yokohama - US Women Sweep podium https://303triathlon.com/podium-sweep-in-yokohama-highlights-great-weekend-for-usa-triathlon/ Three Americans on the podium and a third straight World Triathlon Series (WTS) victory for Katie Zaferes (Santa Cruz, Calif.) made it an incredible weekend for the USA Triathlon women in Yokohama. Summer Rappaport (Thornton, Colo.) earned silver for the second WTS medal of her career, while Taylor Spivey (Redondo Beach, Calif.) continued her impressive 2019 season with a bronze medal to help the red, white and blue round out the podium. It was the fourth U.S. podium sweep in ITU World Triathlon Series history and the first since 2016. Sam Long and Heather Jackson take out Chattanooga 70.3 http://www.ironman.com/triathlon/events/americas/ironman-70.3/chattanooga/results.aspx#axzz5oo6oyEqW   Video of the Week: 2019 WTS Yokohama Women's Highlights   Endurance Trivia: What are the two official languages of Finland? Finish and English Swedish and English Finish and Swedish How many lactate thresholds are there according to Mikael 1 2 3 How many zones did Mikael break the continuum into 3 5 7 What is the zone that variations of pace do not influence LT concentration Below 1st threshold Between 1st and 2nd Above 2nd   "What's New in the 303": https://303triathlon.com/american-just-made-it-cheaper-to-travel-with-bikes-surfboards-skis-and-tubas/ Lafayette’s Blue Cycles adds Womens Race Team Loveland Lake to Lake Tri, more women than men, few reasons why. Tour de Steamboat Colfax Marathon last week Bolder Boulder Race season opens this weekend New triathlon this weekend Open water resources  - https://303triathlon.com/ows-resources/   Upcoming Interviews: On 303Radio you will hear the interview with Justin Blalog on the film Shared Territory: Gravel Bike Across Iceland Christie Aschwanden, author of "Good To Go".  Christie Aschwanden is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.   A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad.  She was on the CU bicycle racing team along with Tyler Hamilton back in the day as well. Sam Long has confirmed our predictions that he was going to win at the pro level this year.  He took out the win at  Chattanooga 70.3 with a 14th place swim, 1st bike and 1st run with times as follows http://www.ironman.com/triathlon/events/americas/ironman-70.3/chattanooga/results.aspx?rd=20190519&race=chattanooga70.3&bidid=74&detail=1#axzz5oo6oyEqW   https://www.triathlete.com/2019/05/news/podium-pro-20-questions-with-sam-long_376296 Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989 If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.    Closing: Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page.   Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!