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#492 Running Magic with Coach Bobby McGee   Welcome Welcome to Episode #492 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 excited to have special guest Coach Bobby McGee.   I gotta say, Rich this might be an episode for the ages! We have so much excitement and goods to bring in this show I don't know where to start!   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 Interview: Coach Bobby McGee Get Gritty: Go all in—before you feel ready. TriDot Workout of the Week: Bike-Run Bricks Fun Segment: Quick Q & A with Coaches Rich & April Announcements and News:   Our Announcements are supported by Vespa Power today. Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body's natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Less sugar. More power. Real results. Fuel smarter with Vespa—because endurance is earned, not spiked.   Fun Fact: Vespa is the name of the Genus of Wasps.    Upcoming Programming -  May 24 - Coach Bobby McGee on the upcoming Run Camp May 31 May 31 - Bike Camp Highlights and interviews   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   Volunteer with us Jun 14, 2025 at the Boulder Res! We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025.    If you like watching the race and cheering for spectators, there is no better seat in the house. As a volunteer you will be in the middle of the action and the volunteer shirt will get you access to a lot of places regular spectators cannot access (eg finish line).   Please join me by signing up for the Transition Area early shift. It's a dang early morning, but you are also done relatively early and will have a blast!   https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1 TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762   Learn more about it at https://grit2greatnessendurance.com/training-camp   Athlete Share: Sarah and Erin's wins   Ask A Coach Sponsor: G2G Endurance Let's cut to the chase: you want results, we've got the tools. Grit2Greatness Endurance Coaching + TriDot = smarter workouts, better feedback, and real progress. Click either mine or Coach Rich's TriDot link & get 2 weeks free, and train with purpose from day one. After that, it's as low as $14.99/month. Ready to train like an athlete on a mission? Hit our link in the show notes and let's get started today! Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   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   Interview: Bobby McGee A five-time Olympic coach, Bobby has worked with nine Olympic medalists and helped shape the careers of elite athletes like Barb Lindquist and Gwen Jorgensen Coaching - Bobby McGee Running   Get Gritty Tip: for April Laura's share - Instagram: Readiness isn't a prerequisite for growth, it's a result Get Gritty Tip of the Week: "Go all in—before you feel ready." Most people never discover how great they truly are—not because they lack talent, but because they never show up with their full effort. They hedge. They wait until they feel perfectly confident, perfectly prepared, perfectly safe. But here's the gritty truth: Confidence doesn't come first. Action does. You don't build belief by standing still. You build it through movement—through showing up, pushing past the urge to hold back, and choosing effort over ego. So this week, forget perfect. Forget ready. Just show up. Fully. Give it a real go—not halfway, not with excuses, but with honest effort. That's how grit is forged. That's how potential is revealed. You don't need to be fearless—you just need to be there.   TriDot Workout of the Week: Bike-Run Bricks   Welcome back to another segment of the TriDot Workout of the Week. Session Note This session is best done on a trainer. Stage your shoes, fuel, and hydration close by so that you're able to quickly transition from bike to run.   If you leave your shoes clipped onto your pedals for races, then do so here too. Warmup 10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4   Main Set 2 x 6 min Bike* / 4 min Run** (3 min) *Bike - First 1 min establish rhythm and getting feet in shoes. / Ride @ race pace in race position and 90+ rpms. / Final 1 min prep for run. Shift to one gear easier. Stretch back and calves. **Run - First 1 min find form and rhythm. Do NOT exceed race pace. / Run @ race pace. / Final 1 min build to FAST finish pace. Visualize finish chute! Hydrate during recovery between brick sets. Balance of time in Zone 2.   Fun Segment: Q&A! "Welcome to our quick-hit Q&A spotlight—where we ask each other the questions you didn't know you needed answers to! No splits, no wattage, just a glimpse into the personality behind the coaches. Let's kick it off with four quick hit questions to get to know each other just a little better!"      Questions: What are three words you would use to describe yourself? If you could be any animal, what would you be and why? What's your favorite word of the year—something that's been your theme or motivation? What's your favorite movie or book of the year so far?     Closing: "Short, sweet, and always insightful. We love sharing the human side—beyond the medals and gear. If you've got a favorite question you'd like us to ask on the next episode, drop it in our inbox or tag us online. Until next time, keep racing forward and staying curious!"   Closing:   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!  

#491 IRONMAN 70.3 Boulder Race Recon Welcome Welcome to Episode #491 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.   It's IRONMAN Boulder 70.3 Central up in here! It seems like every day I'm bumping into another athlete who is registered to race Boulder 70.3. We have six athletes between us that are racing.    We will see all of you racing when you arrive at Boulder Res before the sun comes up. Whether you are racing, volunteering or spectating, we have the 411 on Boulder 70.3 with Race Director, Brian Bohrer for the interview style race recon.   April, two questions for you: 1) what are you looking forward to most with Boulder 70.3? 2) what's one word to describe how you feel about the G2G Swim Focus camp this weekend?   Hey Rich! Way to lead out from the jump! With Boulder 70.3, I'm most excited to be in the Transition area with you and seeing our athletes get hyped! Peter will also be there taking photos of all the action! Special shoutout to my athlete Gabbi, who will be competing in her first 70.3, and to Sasha as well!   The one word I'd use to describe how I feel is “ECSTATIC” which I think is a good mix between excited and static (think like electricity), supercharged to get gritty with you and our athletes this weekend!   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 Interview: IRONMAN Boulder 70.3 with Brian Bohrer Get Gritty: Let your actions be your reward TriDot Workout of the Week: Broken 300's Fun Segment: Limerick Lane: Guess That Swim Word!   Announcements and News: Our Announcements are supported by Vespa Power today. Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body's natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Less sugar. More power. Real results. Fuel smarter with Vespa—because endurance is earned, not spiked.   Upcoming Programming -  May 24 - Coach Bobby McGee on the upcoming Run Camp May 31 May 31 - Bike Camp Highlights and interviews 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   TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762   Learn more about it at https://grit2greatnessendurance.com/training-camp   Fun note: last Saturday we had Isabelle, Stephanie, Laura, Sean and Olivia take the 1st Saturday in May polar plunge at Chatfield. We took a temperature and it was 57 degrees. Laura took off like a champ and the rest of us got ice cream headaches. We then rode for about 2.5-3 hours in the park and then did our off-the-bike runs on the trails.   Ask A Coach Sponsor: G2G Endurance Let's cut to the chase: you want results, we've got the tools. Grit2Greatness Endurance Coaching + TriDot = smarter workouts, better feedback, and real progress. Click either mine or Coach Rich's TriDot link & get 2 weeks free, and train with purpose from day one. After that, it's as low as $14.99/month. Ready to train like an athlete on a mission? Hit our link in the show notes and let's get started today! Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   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   Interview: Brian Bohrer Brian Bohrer is a seasoned endurance athlete and race director with a remarkable journey completing multiple Ironman triathlons, marathons, and countless endurance events. As a key figure in Ironman event production, Brian brings passion, precision, and athlete-first leadership to every race he directs.    Informational Highlights: Race Day Details: Saturday, June 14, 2025 Boulder Reservoir, Boulder, CO   Course Highlights: Swim: A single-loop, counterclockwise swim in the pristine Boulder Reservoir, starting from the east boat ramp and exiting at the west boat ramp. Bike: A two-loop course beginning at Boulder Reservoir, featuring rollers and fast descents along Diagonal Hwy and Hygiene Rd. Run: A two-loop trail run around Boulder Reservoir on packed dirt roads, offering scenic views and fast, downhill rollers.   Important Event Week Information: To ensure a smooth race week, please note the following logistics: Expo Address: 6300 Diagonal Hwy, Boulder, CO 80301 Thursday (June 12): Expo and Athlete Check-In at Boulder Reservoir. Parking available at the Reservoir. Friday (June 13): Expo, Athlete Check-In, and Bike Drop-Off at Boulder Reservoir. Parking available at the Reservoir. Saturday (June 14 - Race Day): No parking at Boulder Reservoir. All athletes must take the shuttle service.   Shuttle & Parking Details: • Due to construction off HWY 119, the main shuttle/parking lot entrance of Kyndryl (formerly IBM) is blocked. Please follow signs to the Monarch Rd. entrance (formerly IBM) parking lots. • Allow 15–20 extra minutes on race morning for traffic and shuttle boarding. • Athletes have priority on the shuttles; friends and family will board after all athletes. • No dogs allowed on shuttles or at the Reservoir.   We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025. As Captain, one of my responsibilities is to recruit volunteers to be in the Transition Area on race morning to assist athletes prepare for the swim and get through T1 safely. If you like watching the race and cheering for spectators, there is no better seat in the house. As a volunteer you will be in the middle of the action and the volunteer shirt will get you access to a lot of places regular spectators cannot access (eg finish line). Please join me by signing up for the Transition Area early shift. It's a dang early morning, but you are also done relatively early and will have a blast! https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1   Get Gritty Tip: Our Well-being Lies in Our Actions Marcus Aurelius If your happiness relies on your accomplishments, what happens if fate intervenes you don't? What you do achieve everything you set out to achieve and nobody is impressed? We should take pleasure from our actions, rather from the results that come from them. When we celebrated Paul Hunziker's success and his marathon PR, we weren't focused on the outcome. Yes that was the PR was the click bait, but the interview there were more letters and words in “The Making of a” PR. The making is the point. The ambition should not be to win but to play with a full heartful effort.  TriDot Workout of the Week: Broken 300's   Welcome back to another segment of the TriDot Workout of the Week, where we break down a featured session designed to sharpen your edge and build specific skills that move the needle. This week, we're diving into the Broken 300's — a swim session that's as much about mental focus as it is about physical execution. “Broken” sets like this one force you to stay dialed in. You're not just logging meters — you're working precision, intensity control, and technique under fatigue. From Zone 4 intervals to strategic drill work and controlled builds, this set challenges your ability to switch gears, stay intentional, and swim with purpose from start to finish. So grab your goggles, shake off the autopilot, and let's break down what makes this workout so effective. First, "Broken" swim sets consist of one or more rounds of efforts totaling a specific distance such as Broken 300s. Each 300 effort may differ in intensity, technique, and/or number of rests within the effort. In addition to building fitness, these sets force you to maintain mental focus and be intentional with your intensity and technique. Main Set 2 x 150 @ Z4 (20 sec) 300 @ Z2 (20 sec) 2 x 100 Drill/Swim Choice by 50 (20 sec) 3 x 100 @ Z4 (20 sec) 300 Build to Z4 (20 sec) 2 x 100 Drill/Swim Choice by 50 (20 sec) 4 x 75 @ Z4 (20 sec) 300 @ Z2     Cool Down Balance of time @ Z2 and/or repeat warmup drills as time permits. That wraps up this week's TriDot Workout of the Week. Remember, Broken 300's are more than just a swim set — they're a test of your ability to stay present, stay sharp, and push through structured discomfort. As always, don't just get through the workout — get something from it. Train with purpose, and bring that focus to your next race or challenge. Okay Rich, it's now time for our NEW fun segment! Are you ready? Fun Segment: Limerick Lane! Welcome to Limerick Lane: Guess That Swim Word! — the game where I drop a swim-themed limerick with one key word missing, and it's up to you to guess what it is. These little rhymes may be fun-sized, but don't let them fool you — your swim knowledge and wit are about to be tested!     Game Instructions: Each limerick ends with a missing word that you have to guess. I will give one hint if you're stumped. Correct guesses earn you bragging rights… and maybe a virtual gold swim cap (or green)!   A triathlete swam in the bay, But panicked and lost his way. He stopped mid-course, And swam back with force, Using only his arms — no _____. Hint: What does a pull buoy do?   A coach with a stopwatch so fine, Shouted “Faster! You've got to make time!” With flip turns that stick, You'd better be quick, If you want to improve your next _____. Hint: Swim time.   A swimmer once started aghast, But found that her energy had passed. By lap number four, She could sprint no more, She'd fallen prey to going out _____. Hint: Classic pacing mistake.   He dove in with barely a glance, Ignoring the circle swim dance. He zigged and he zagged, The swimmers all nagged, And never gave sharing a _____. Hint: Good swimmers take turns in the lane!   Closing: 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!  

#490 Athlete Success Story Paul Hunziker Welcome Welcome to Episode #490 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. I am personally very excited about this episode. I have had the privilege of coaching Paul Hunziker since August of 2024. It's not uncommon to have a new athlete and see their training history and see lower than planned training like missed workouts. Paul was the exact opposite. Paul is a workhorse and really needed a coach to reign him in rather than spur him on.  Paul recently blew his estimated marathon time by more than 10 minutes with an exceptionally executed pacing and nutrition plan finishing in 3:14:13. We are going to have that interview for your today plus much, much more! Hi Rich! Man, I am so looking forward to talking with Paul and hearing about his marathon journey and all the growth in between! I am also stoked to watch IM 70.3 St George tomorrow morning AND race Fandango (not at the same time of course). Will you be tuning into St. George?   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 Interview: Paul Hunziker  Get Gritty: Just Get Started TriDot Workout of the Week: Functional Threshold Power 20-Minute Fun Segment: Triathlon Fandango!   Announcements and News: Upcoming Programming - Our March focus will be on running. May 13 - Webinar Boulder 70.3 Race Recon with Race Director Brian Bohrer May 17 - Podcast Boulder 70.3 Race Recon May 24 - Coach Bobby McGee on the upcoming Run Camp May 31 May 31 - Bike Camp Highlights and interviews   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   TriDot Pool School July 26-27 Learn more about it at https://grit2greatnessendurance.com/training-camp   Fun note: last Saturday we had Isabelle, Stephanie, Laura, Sean and Olivia take the 1st Saturday in May polar plunge at Chatfield. We took a temperature and it was 57 degrees. Laura took off like a champ and the rest of us got ice cream headaches. We then rode for about 2.5-3 hours in the park and then did our off-the-bike runs on the trails. Talk about a truly epic weekend! Whilst you all were out there tackling the ice cold waters of the Chatfield Reservoir, I was out there taming the wilds of Stage 3 of the Pike's Peak APEX! I had the hardest, most heart-pumping, adrenaline inducing ride of my life! I also had a bit of a spill. Here's some of the stats: 14.19 mi, 2:29:53 moving time, 1995 feet of climbing and several PRs–  PR on existential crisis (7:10) PR on Canon Steep Part REDUX (4:58) PR on 9.73 Out Of The Ice Box (18:40) PR on fully flaccid (12:42) Well, Rich—between the race-watching, the racing, and those frosty polar plunges, it's officially go time for endurance season! But today, we get to slow down just enough to celebrate an incredible athlete win. From logging disciplined miles to executing a near-perfect marathon, Paul Hunziker is proof that when you combine smart coaching with next-level consistency, breakthroughs happen. So lace up, listeners—because Paul's story is packed with wisdom, grit, and a whole lot of inspiration. Let's dive into our Ask a Coach section, brought to you by… Ask A Coach Sponsor: G2G Endurance Let's cut to the chase: you want results, well we've got the tools. Grit2Greatness Endurance Coaching + TriDot = smarter workouts, better feedback, and real progress. Click either mine or Coach Rich's TriDot link & get 2 weeks free, and train with purpose from day one. After that, it's as low as $14.99/month. Ready to train like an athlete with a plan? Hit the link in the show notes and get started today. Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   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   Interview: Paul Hunziker Today we are excited to bring you a Grit2Greatness athlete success story. As I said at the start, Paul Hunziker from Tacoma Washington has an incredible work ethic. When we charted his strategy for this year, it was clear he wanted to PR a marathon and finish an full-distance IRONMAN. He recently checked off the former and is now focused on the latter.    Get Gritty Tip: Just Get Started Alright athletes, it's time to Get Gritty. Today's theme is simple—but powerful: just get started. Here's the truth: most goals don't fail because of a lack of talent. They fail because we wait for the “perfect time,” the “perfect plan,” or the “perfect mindset.” But perfection is a myth. If you're waiting for the stars to align before you take action—you'll be waiting forever. Getting started is where the transformation begins. It doesn't have to be a full-send workout. It can be putting on your running shoes. Opening your training plan. Logging that first 10-minute spin. One small step creates momentum, and momentum creates belief. Every big success story you admire? It started with one decision to move forward—often imperfectly. So the next time resistance whispers in your ear, “Not today,” or “You're not ready,” I want you to respond with action. Any action. Forward is forward. Because once you're in motion, everything changes. The path reveals itself, the confidence builds, and before you know it—you're becoming the athlete you imagined. So this week, don't overthink it. Just get gritty. And just get started.   TriDot Workout of the Week:  Workout Summary: Functional Threshold Test (20-minute) Session Note: Warmup 10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4   Main Set 20 min - all out maximal effort Pacing Tip: Start at the average watts of your previous month's 20-minute. Use erg mode to control the effort. 1st 5' - hold that previous 20-minute average, 2nd 5' - slowly increment watts until you reach a perceived limit, 3rd 5' the same. Last 5' can be more aggressive. Be sure to enter/confirm your assessment results to update your training intensities and race projections.   Fun Segment: Triathlon Fandango! A wild mix of multisport mayhem—where strategy meets spontaneity, and nothing goes according to plan!   According to the Oxford Dictionary, a Fandango is a lively Spanish dance for two people, typically accompanied by castanets or tambourine.   It can also be a foolish or useless act or thing. So with that context, are you ready for TRIATHLON FANDANGO!  In this segment we'll throw a little controlled chaos into your training day! A ‘fandango' is usually a lively dance or an unpredictable situation… and let's be honest, that sounds a lot like your last transition, doesn't it? In this segment, we celebrate the unexpected moments, awkward moves, and off-the-cuff brilliance that only triathletes truly understand. Blockbuster Buoyancy You have to swim in a costume from your favorite movie—what do you choose and how do you make it hydrodynamic? Bonus points if it involves a cape, fins, or lightsaber. Snack Station Showdown Your only bike nutrition can come from gas station snacks. Build your fueling plan using three items and explain how they power your ride. (Yes, you can pick a taquito or tornado, but good luck with the aftermath.) Discipline Detour You must swap one triathlon leg with a totally unrelated skill—karate, chess, salsa dancing… what do you pick and why would it give you a competitive edge? Just imagine the T1 transition into a full tango. Bag Swap Roulette You have to trade your tri bag for a mystery duffel handed to you at check-in. What's the one item you're praying is inside—and what would send you straight into panic mode? Please let it be chamois cream… please. Celebrity Play-by-Play Your entire race will be commentated live by one celebrity. Who do you choose, and what kind of outrageous commentary are they dropping mid-race? Morgan Freeman narrating your port-a-potty stop? Iconic. And that's a wrap on this round of Triathlon Fandango—where the weird gets wilder, the hypothetical gets hilarious, and the only thing more unpredictable than your T1 socks is what we'll spin up next time. Got a ridiculous scenario you want us to tackle? Send it our way and keep the Fandango fun rolling. Until then, stay weird, race hard, and never underestimate the power of a good snack and a wild imagination! Closing: 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!  

#489 Athlete Success with Vespa Power Welcome Welcome to Episode #489 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. If you have ever struggled with GI issues from too many gels, if you have every struggled to stay ahead of the bonk, if you feel blown up the day after a race - you want to listen to the rest of this episode. We have Peter Defty from Vespa Power joining us to give you some hope. April, are you ready to talk about Vespa Power? And, are you ready to equip us with some resilience tools? Heck yes, Rich! I am especially excited to share one resilience tool in our Get Gritty segment that has helped me and my athletes overcome personal challenges and setbacks. But first, let's shift gears—literally and metabolically. If you've ever wondered whether there's a better way to fuel your endurance engine, this is your wake-up call. Vespa Power might be the performance edge you've been missing. Let's go!   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 Interview: Peter Defty from Vespa Power  Get Gritty: The Setback Script TriDot Workout of the Week: Race Rehearsal Fun Segment: Coach Cari Lubenow / “That Pro Triathlon Life”   Announcements and News:   IRONMAN Press Release: Single One Day World Championship in Kona. From Scott Derue   Dear Triathlon `Ohana,         Over the past year, the question I have been asked the most has been about the future of the IRONMAN World Championship.  For the first time in its history, the IRONMAN World Championship moved to split locations in 2023 for two reasons.  Significant numbers of deferrals from cancellations due to the COVID-19 pandemic required two days of racing, and a 2-day, single-location format was tried in 2022 and found to be unsustainable for the local community in Kona, Hawai`i.  With a deep commitment to and care for the Kona community, combined with the rich triathlon history and iconic sporting legacy of Nice, France, the decision was made to hold the men and women's races in different locations.   In addition, aligned with IRONMAN's goal of growing the sport of triathlon, it was expected that split locations for men and women's racing would lead to greater exposure for all and more women participating in the sport of triathlon.  Since first announcing that format change, we have been meticulous in monitoring and reviewing athlete behavior, collecting feedback, and conducting extensive research.  Putting the needs and preferences of our athletes first – and thinking about the long-term growth of triathlon – we are excited to announce that, beginning in 2026, the IRONMAN World Championship will return to its roots of Hawai'i, with Kona hosting a reimagined single day of racing, bringing women and men together for the IRONMAN World Championship.  Upcoming Programming - Our March focus will be on running.   May 10 - Athlete Highlight with Paul Hunziker May 13 - Webinar Boulder 70.3 Race Recon May 17 - Podcast Boulder 70.3 Race Recon May 24 - Swim Camp Highlights and interviews May 31 - Bike Camp Highlights and interviews   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 We are 70% of capacity   https://grit2greatnessendurance.com/training-camp   So whether you're processing the big Kona news or locking in your training calendar for our spring camp season, one thing's for sure—there's no shortage of exciting movement in our sport. Speaking of support for that movement, it's time to fuel your curiosity and your performance. Let's roll into today's Ask a Coach segment, brought to you by a sponsor who knows a thing or two about steady energy and smart fueling…   Ask A Coach Sponsor: G2G Endurance You're putting in the work—now let's make it count. At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to give you personalized training that adapts to YOU. Whether you're chasing a PR, qualifying for Worlds, or just trying to stay consistent, TriDot takes out all the guesswork. So, how to get started? Sign up through Coach April's or Coach Rich's link, get a 2-week free trial, and dive into smarter training for just $14.99/month after that. Better training starts now—click the link in our show notes and let's go!

Send us a textMichael Ohata, leadership coach and former Big Four partner, joins us this episode to discuss building a resilient workforce through better talent management. He addresses the shortcomings of many organizations' outdated talent management models, offers ideas for improvement, and speculates on how AI could enhance talent management.[0:00] Introduction·       Welcome, Mike!·       Today's Topic: Leadership and Building a Resilient Workforce [5:26] What are the primary shortcomings of traditional talent management frameworks?·       Current talent management models are 25 years old·       The pandemic highlighted an already outdated system [14:11] How can organizations retain talent while cutting costs?·       Why short-term cost cutting often sacrifices talent·       How developing detailed career frameworks benefits employees [23:52] Why do some companies stick with underperforming talent management systems?·       Leaders' tendency to rely on familiar processes·       How AI might transform talent management [32:20] Closing·       Thanks for listening! Connect with Mike:·       LinkedInConnect with David: ·       LinkedIn·       david.turetsky@salary.comConnect with Dwight:·       LinkedIn·       Dwight.brown@salary.com Podcast Team·       HRDataLabs@Salary.comFor more HR Data Labs®, enjoy the HR Data Labs Brown Bag Lunch Hours every Friday at 2:00PM-2:30PM EST.  Check it out here: https://hrdatalabs.com/brown-bag-lunch/Produced by Afogato MediaTo schedule a meeting with us: https://salary.com/hrdlconsulting For more HR Data Labs®, enjoy the HR Data Labs Brown Bag Lunch Hours every Friday at 2:00PM-2:30PM EST. Check it out here: https://hrdatalabs.com/brown-bag-lunch/ Produced by Affogato Media

#488 Athlete Success Story with Sasha Goldsberry 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 Athlete Success Story: Sasha Goldsberry qualifies for the 2025 Worlds 70.3 in Marbella, Spain! Get Gritty: Training Camp - G2G Run Camp Schedule TriDot Workout of the Week: Marathon Repeat Fun Segment: Triathlon Truth or Trash Talk?!   Announcements and News:   Upcoming Programming - Our March focus will be on running.   Apr. 26 - Athlete Highlight! :) Sasha Goldsberry  May 3 - Vespa Power with Peter Defty May 10 - Athlete Highlight with Paul Hunziker May 13 - Webinar Boulder 70.3 Race Recon May 17 - Podcast Boulder 70.3 Race Recon May 24 - Swim Camp Highlights and interviews May 31 - Bike Camp Highlights and interviews   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 We are already at 50% of slots reserved. Price Alert! Prices go up on May 1st and Discounts drop. For more information…. https://grit2greatnessendurance.com/training-camp   While I've been soaking up the sun and recharging on the beaches of Cancun, the endurance world hasn't slowed down one bit—and honestly, neither have we! So whether you're lounging poolside or grinding through peak training, we've got a show packed with everything you need to stay inspired and on track. Next up, today's Ask a Coach sponsor!   Ask A Coach Sponsor: G2G Endurance You're putting in the work—now let's make it count. At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to give you personalized training that adapts to YOU. Whether you're chasing a PR, qualifying for Worlds, or just trying to stay consistent, TriDot takes out all the guesswork. So, how to get started? Sign up through Coach April's or Coach Rich's link, get a 2-week free trial, and dive into smarter training for just $14.99/month after that. Better training starts now—click the link in our show notes and let's go!

#485 The ONE Thing with Jay Papasan   Welcome Welcome to Episode #485 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.  This week we have a special interview with someone that everyone, athlete or not, will learn something from. Jay Papasan is a bestselling author and business leader, who co-authored The ONE Thing, The Surprising Truth Behind Extraordinary Results.    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 - Feature Interview with Jay Papasan Get Gritty: The ONE Thing Principles TriDot Workout of the Week: Bike Power Intervals  Fun Segment: Guess that Gear!   Announcements and News: Upcoming Programming - Our March focus will be on running. Apr. 12 - 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 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 What's the difference between a good triathlete and a GREAT one? Smart training. And that's where we come in! At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to bring you easy onboarding, custom workouts, and data-driven insights that actually make a difference. Try it free for two weeks—then keep the momentum going for as little as $14.99/month. Sign up through Coach April's or Coach Rich's link in our show notes, and let's start training like you mean it! 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: Interview with Jay Papasan Jay's expertise in focus, goal-setting, and high performance makes him an excellent guest for the 303 Triathlon Podcast. The ONE Thing provides a powerful framework for busy athletes looking to balance training, work, and life while staying laser-focused on what truly moves the needle. His insights can help endurance athletes simplify their approach, build consistency, and achieve breakthrough results—both on and off the racecourse.. Get Gritty Tip:  The principles outlined in *The ONE Thing* can be incredibly effective when applied to triathlon training. Here are five ways they align:   1. **Prioritize Your Focus**: The book emphasizes focusing on one thing that matters most. For triathletes, this could mean identifying the weakest discipline (swim, bike, or run) and devoting extra time and energy to improving it. Alternatively, it might mean prioritizing recovery or strength training if those are key to your performance.   2. **Set Clear Goals**: The ONE Thing encourages setting specific goals that align with your long-term vision. For triathletes, this could mean planning a race calendar and defining what success looks like—whether it's completing your first triathlon or achieving a personal best in your next Ironman.   3. **Time Blocking for Training**: Keller and Papasan emphasize time blocking—dedicating undistracted time to your priority. Triathlon training involves balancing three sports, so time blocking ensures you consistently make space for swim, bike, and run sessions, as well as rest and nutrition planning.   4. **Leverage the Domino Effect**: The concept of tackling the most impactful task first can be applied to triathlon preparation. For example, improving your swimming technique could have a domino effect, boosting your confidence and setting a positive tone for the rest of your training sessions.   5. **Combat Multitasking**: The book warns against multitasking, advocating instead for deep focus on one task at a time. In triathlon training, this could mean being fully present in each workout—focusing on your stroke during swimming, your cadence during cycling, or your form during running—rather than allowing distractions to dilute your effort.   Triathlon training requires discipline and strategic planning, and *The ONE Thing* offers a framework to enhance your focus and efficiency.    TriDot Workout/Drill of the Week:  Bike Power Intervals This week's TriDot Workout of the Week is all about *Power Intervals*—and learning how to generate strong, sustainable watts using two different techniques. After a solid warmup with some Z4 primers, you'll hit two rounds of 4-minute efforts at Zone 4 with a low cadence of 70 rpm, emphasizing raw force. Then you'll dial it back to Zone 2 and hold 90 rpm to recover. Power equals force times speed, and this session trains both sides of the equation—so you build strength *and* speed control. Keep those Zone 4 intervals crisp and clean, and remember: low rpm = grind, high rpm = spin, both equal *power*. Ready to break it down? Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 Main Set 2 x 4 min @ Z4 ~70 rpm (2 min) Balance of time @ Z2 Session Note When performing Power Intervals, the hard efforts are all at Z4 but you'll be producing that power using two different techniques. Power is force times speed (cadence). During the initial Z4 efforts, you'll emphasize force production to produce power by pedalling at 70 rpms. During the latter Z4 efforts, you'll shift emphasis to producing power with a higher cadence by pedalling at 90 rpms. Your rest periods between harder efforts are at Z2. Perform Z2 efforts @ 90 rpms. Perform Z4 efforts @ 70 or 90 rpms as directed. And there you have it—your Power Intervals session designed to help you crush your bike splits by training both force and speed. Get after it, stay focused on your cadence zones, and remember: every stroke counts when you're building power with purpose. Now… let's shift gears—literally and figuratively. It's time for one of my favorite parts of the show, where we trade sweat for smarts and see just how well you know your triathlon gear. This week, we're kicking off a brand-new game I'm calling… “Guess That Gear!” Here's how it works: I'll read a few clues about a piece of triathlon equipment—could be from swim, bike, run, or transition—and it's up to you, Rich (and all of you listening), to figure out what it is before I give the answer. Ready to test your triathlon IQ? Let's play Guess That Gear!   Fun Segment: Life in the fast lane!!!   “Guess That Gear!” – Triathlon Edition  Segment Intro (Script): Alright, triathletes, it's time for our fun segment and I've got another completely brand new one for you—It's called, “Guess That Gear!” I'm going to describe a piece of triathlon gear—could be something from the swim, bike, run, or transition—and it's up to you, Rich (and our audience) to figure out what it is…  How It Works: I'll give a series of clues about a piece of triathlon-related gear, equipment, or accessory—starting vague and getting more specific. Round 1 Clues: I'm lightweight but can make or break your race. I'm often strapped, clipped, or buckled. Lose me in transition and you're disqualified. What am I? Answer: Helmet     Round 2 Clues: I'm packed with calories but not flavor. You'll probably get sick of me around mile 40. I can be fruity, salty, or even a complete mystery… What am I? Answer: Energy gel     Round 3 Clues: I'm often forgotten until it's too late. I can mean the difference between crying and cruising. You probably applied me in T1… if you remembered). Answer: Body Glide / Anti-Chafe Balm / Sunblock       Round 4 Clues: I sit quietly under pressure. I'm small, but without me, you're not going far. I love CO₂, but I'm not a soda can.   Answer: Spare tube     Round 5 Clues: I make you look like a superhero... or a sausage. I'm built for speed, not bathroom breaks. If you forget me on race morning, you're going to panic.   Answer: Tri suit Okay, that last one's a rite of passage. You haven't really lived until you've tried to wiggle out of one of these in a porta-potty at mile 56.   Closing: 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!  

#484 USAT CEO Vic Brumfield   Welcome Welcome to Episode #484 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  This week we have a special interview with USAT CEO, Vic Brumfield! We are super excited to have Vic on 303 to share USA Triathlon's Mission, Vision and Purpose and Elevate 2028 - roadmap to the LA Olympic games! April, how excited are you for this interview?  April -​​ This is the interview of the year right here, Rich, and I love that we got to feature Vic and the USA Triathlon mission on the 303!   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! Thanks buddy! Let me tell you about today's action packed episode! We've got a lot of great things happening that we can't wait to share. First up,    In Today's Show Announcements and News Ask A Coach - Feature Interview with USAT CEO Vic Brumfield Get Gritty: G2G Camp Series! TriDot Workout of the Week: Building 75's Fun Segment: Life in the Fast Lane!   Announcements and News: Upcoming Programming - Our March focus will be on running. Apr. 5 - Author of The ONE Thing, Jay Papasan to help us find that lead domino and create habits for success Public Service Announcement Ironman Announced Banned Running Shoes for 2025 Season – Triathlete 2025 IRONMAN Competition Rules - English Version_25 February 2025.pdf World Triathlon approves updates on the Competition Rules   G2G Spring Training Camp - 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 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 What's the difference between a good triathlete and a GREAT one? Smart training. And that's where we come in! At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to bring you easy onboarding, custom workouts, and data-driven insights that actually make a difference. Try it free for two weeks—then keep the momentum going for as little as $14.99/month. Sign up through Coach April's or Coach Rich's link in our show notes, and let's start training like you mean it! 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: Interview with Vic Brumfield Joining us on the podcast today is Victoria Brumfield, the dynamic new CEO of USA Triathlon. Victoria embodies all the qualities of an outstanding leader—she's collaborative, creative, forward-thinking, service-oriented, and thrives on tackling challenges. With her clear vision for the future of the organization and the sport, along with her diverse expertise and unparalleled passion, she's uniquely equipped to elevate both USA Triathlon and the triathlon and multisport community across the country. As the driving force behind the ambitious 2028 Strategic Plan, Victoria is set to inspire and empower as she leads the way toward a bright future for the sport we all love. Post Interview: Rich: 1. From two truths and a lie - grew up riding horses and then doing standup comedy in NYC, how she found it using both sides of her brain. 2. Rebuilding the team and Tim Yount and gelling as an organization. 3. Getting the word out to tell the industry and world what they are doing and why - super honored to be a part of that strategy in a tangential way. 4. Definitely see the momentum Vic and the team are building. It would be a fun team to be a part of. Get Gritty Tip: Spring Camp Spring Training Camp Last week we talked about Spring Cleaning and Training Tips. Hopefully you are well on your way to having everything tuned, tightened, charged, repaired, bought, etc. I personally went to the bike store on Saturday and bought rim tape, tubes, Co2, Chamois Butt'r, citrus degreaser and more.   This week we are diving into Training Camps and why the Grit2Greatness Training Camp Series is a great way to learn, connect and train!   Each day will start with the first half of the day being dedicated to the focus of the camp. This applies to both days of the camp, Saturday and Sunday.  There will be a mid-day refuel before afternoon training. We want the camp to be compatible with your race preparation, so there is time planned for your race rehearsal and long runs.There will be plenty of support for those going long.  Saturdays will end with a social hour where we wind down with refreshments and nutrition that doesn't involve gels and bars. Details to be announced with Campers. Sundays will end after the long run with a Camper Awards Ceremony recognizing podium performance for most engaged, most improved and most supportive to others. Not ready to be a Camper? Try being a Volunteer! We love Volunteers! We will also have a volunteer signup. Just indicate Volunteer and which days in the Reservation form. https://grit2greatnessendurance.com/training-camp TriDot Workout/Drill of the Week:  Building 75's This session is all about controlled intensity progression—teaching your body how to increase effort efficiently without burning out. “Building” swim sets like this help develop pacing skills, stroke control, and race-day execution by gradually increasing speed within a single effort or across multiple repetitions. "Building" swim sets consist of one or more rounds of effort of a specific distance where you increase your intensity level during each effort. This increase can be prescribed as either a gradual build throughout the effort or stepped increases at each lap. Why It Works: Enhances pacing awareness by training different effort zones within a single rep. Improves muscular endurance by incorporating a mix of steady-state and high-intensity efforts. Develops speed control with structured builds and descends. Mimics race-day demands by conditioning you to shift gears smoothly. Breaking It Down: Warmup & Prep Work: 400-600 warmup with skills and drills   Main Set 8 x 25 as odds @ Z2, Evens Build (15 sec) 4 x 50 Desc 1-4 ( 15 sec) 100 Choice  The opening set gets you primed with shorter distances at varying efforts: 25s and 50s focus on gradual builds and controlled descends, waking up speed while reinforcing technique. 100 Choice lets you ease into the workout with your preferred stroke or focus area. Main Set – 4 Rounds of: 4 x 75 (25 sec) as 50 @ Z1, 25 @ Z2 50 @ Z1, 25 @ Z5 25 @ Z2, 50 @ Z4 75 Build to Z5 2 x 50 Drill Choice (20 sec) Each 4-round cycle focuses on controlled effort changes within each 75: First two reps balance steady swimming with a finishing push. Third rep reverses the effort, starting moderate and ending fast. Fourth rep builds all the way to Zone 5, pushing your top-end speed. Drill-focused 50s in between rounds reinforce efficiency before the next push. The Finisher – Kicking & Cooldown 2x 100 Kick (20 sec) 100 Kick sets add a strong aerobic and leg endurance component. Cooldown allows for a return to relaxed, controlled form. Cool Down Balance of time @ Z2 and/or repeat warmup drills as time permits. Takeaways: This workout is perfect for triathletes needing to fine-tune their ability to push through different effort levels in a race. Whether it's the back half of a long swim or a surge to catch a pack, Building 75's train both strength and strategic speed control—exactly what you need to swim smarter and faster on race day. Give this one a go and let us know—how do you handle changing speeds in the water?   Fun Segment: Life in the fast lane!!!  How It Works: Each guest gets hit with 5 rapid-fire, high-stakes triathlon scenarios. No thinking, no justifying—just a fast answer and on to the next!     Life in the Fast Lane – This Week's Scenarios: Last-Minute Gear Swap You're at the start line and realize you grabbed the wrong gear bag. You can either race with… A tri kit 2 sizes too big A casio calculator watch with zero smart functions Nutrition Nightmare Your only nutrition options on the bike are… An entire gel flask of mystery flavor A banana that's been rolling around in the bottom of your bag Mid-Race Musical Madness You're stuck with ONE song on repeat for the entire run. Do you pick… "The Final Countdown" on a never-ending loop A Kidz Bop version of your favorite pump-up song The Mystery Aid Station Surprise You roll up to an aid station, parched and desperate for fuel. But the only two options left are… A cup of warm, flat soda that's been sitting in the sun all day A handful of unmarked energy chews with a questionable texture Race Finish Style You're about to cross the finish line. Do you… Go for the epic victory leap (risking a cramp) Play it cool with a subtle nod like a pro Closing Line: Alright, that was Life in the Fast Lane! No time to overthink, just go with your gut. Let us know in the comments—how would you have answered these? Closing: 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!  

#482 Run Mechanics and Drills 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 is my run form? Get Gritty: Surround yourself with people who move you forward TriDot Workout of the Week: Interval Run!  Fun Segment: Triathlon Guilty Pleasures    Announcements and News: Upcoming Programming - Our February focus will be on swimming. Mar. 22 - Jason Bahamundi from RunTri Magazine Mar. 29 - USAT CEO Vic Brumfield on USA Triathlon's strategic plan – Elevate 2028: Focus Forward – which is USAT's roadmap to LA 2028 Apr. 5 - Bike handling skills for all conditions Apr. 12 - Essential bike maintenance skills   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/   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: Triathletes, it's time to unlock your potential! Grit2Greatness Coaching has joined forces with TriDot to bring you personalized, science-backed training that actually works. No fluff—just smarter training, better results, and a 2-week free trial to get you started. After that? Plans start at just $14.99/month. The best athletes don't just train harder; they train smarter. Click the link in our show notes and see what's possible! Train With Coach Rich: 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   Train with Coach April: April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Ask A Coach: How's my run form, Coach? Here we are going to provide an overview of basic run mechanics and things that I look for when doing a run assessment. I always do run assessments on the treadmill to make sure I have a controlled view and position relative to the athlete. This allows me to get a front, side and rear view of the athlete without having the angle or distance change during the video process. Body Lean Description: The angle of the torso relative to the ground. Purpose: Proper body lean can improve running efficiency and reduce the risk of injury by promoting a forward momentum.   Elbow Angle Description: The angle between the upper arm and forearm. Purpose: Optimal elbow angle (usually around 90 degrees) helps in maintaining balance and rhythm, reducing unnecessary energy expenditure.   Joint Alignment Description: The alignment of joints (shoulders, hips, ankles) during running. Purpose: Proper alignment ensures efficient movement patterns and reduces the risk of overuse injuries.   Foot Strike Angle Description: The angle at which the foot contacts the ground. Purpose: Determines the type of foot strike (heel, midfoot, forefoot) which can affect running efficiency and injury risk.   Cadence Description: The number of steps taken per minute. Purpose: Higher cadence (around 180 steps per minute) is often associated with reduced impact forces and improved running economy.   Vertical Displacement Description: The amount of vertical movement of the body during running. Purpose: Minimizing vertical displacement can improve running efficiency by reducing wasted energy.   Shoulder Stability Description: The ability to maintain stable shoulder positioning. Purpose: Stable shoulders help in maintaining proper posture and reducing unnecessary upper body movement.   Limb Movement Description: The movement patterns of the arms and legs. Purpose: Efficient limb movement contributes to overall running efficiency and balance.   Pelvic Stability Description: The ability to maintain a stable pelvis during running. Purpose: Pelvic stability is crucial for proper force distribution and reducing the risk of lower back and hip injuries.   Rich - Heel Height Symmetry Description: The height of the heel during the swing phase of the gait cycle. Purpose: Symmetrical heel height indicates balanced and efficient running mechanics.   Pronation/Supination Description: The inward (pronation) or outward (supination) roll of the foot during the gait cycle. Purpose: Proper pronation helps in shock absorption, while excessive pronation or supination can lead to injuries.   Foot Strike Position Description: The position of the foot relative to the body when it contacts the ground. Purpose: Ideal foot strike position (under the hips) promotes efficient running mechanics and reduces injury risk.   Rich - Triple Springs and Elastic Recoil Measurements Hip Flexion Description: The angle of the hip joint when the thigh moves towards the torso. Purpose: Adequate hip flexion is important for stride length and running efficiency.   Hip Extension Description: The angle of the hip joint when the thigh moves away from the torso. Purpose: Proper hip extension contributes to powerful push-off and forward propulsion.   Knee Flexion Description: The angle of the knee joint when the lower leg moves towards the thigh. Purpose: Optimal knee flexion helps in shock absorption and energy storage.   Knee Extension Description: The angle of the knee joint when the lower leg moves away from the thigh. Purpose: Proper knee extension is crucial for efficient push-off and stride length.   Ankle Flexion Description: The angle of the ankle joint when the foot moves towards the shin (dorsiflexion). Purpose: Adequate ankle flexion is important for foot clearance and shock absorption.   Ankle Extension Description: The angle of the ankle joint when the foot moves away from the shin (plantarflexion). Purpose: Proper ankle extension contributes to powerful push-off and forward propulsion.   These measurements collectively help in analyzing and improving running mechanics, leading to better performance and reduced injury risk.   Here are short descriptions of some common running drills:   High Knees Description: Running in place while lifting your knees as high as possible. Purpose: Improves hip flexor strength, running form, and cardiovascular fitness.   Butt Kicks Description: Running in place while kicking your heels up towards your glutes. Purpose: Enhances hamstring flexibility and strength, and improves running mechanics.   Strides Description: Short bursts of running at a faster pace, usually 50-100 meters. Purpose: Helps improve speed, running form, and prepares the body for faster running.   Skipping Description: Skipping forward with exaggerated arm and leg movements. Purpose: Improves coordination, rhythm, and strengthens the lower body muscles.   Bounding Description: Long, exaggerated strides with a focus on distance and height. Purpose: Enhances power, strength, and running efficiency.   Carioca (Grapevine) Description: Sideways running with a crossover step pattern. Purpose: Improves lateral movement, coordination, and hip flexibility.   A-Skip Description: Skipping with a focus on driving the knee up and forward. Purpose: Enhances hip flexor strength, coordination, and running form.   B-Skip Description: Similar to A-Skip but with an added extension of the leg forward. Purpose: Improves hamstring flexibility, coordination, and running mechanics.   Heel Walks Description: Walking on your heels with toes pointed upwards. Purpose: Strengthens the muscles in the front of the lower leg and improves ankle stability.   Toe Walks Description: Walking on your toes with heels lifted off the ground. Purpose: Strengthens the calf muscles and improves balance and stability.   These drills can help improve various aspects of running mechanics, strength, and overall performance.   Get Gritty Tip: Find the right scene. Daily Stoic, March 9 “Above all, keep a close watch on this—that you are never so tied to your former acquaintances and friends that you are pulled down to their level. If you don't, you'll be ruined. . . . You must choose whether to be loved by these friends and remain the same person, or to become a better person at the cost of those friends . . . if you try to have it both ways you will neither make progress nor keep what you once had.” —EPICTETUS, DISCOURSES, 4.2.1; 4–5” ― Ryan Holiday, The Daily Stoic: 366 Meditations on Wisdom, Perseverance, and the Art of Living   Prioritizing Growth and Improvement: The quote emphasizes the importance of choosing personal growth over maintaining the status quo. For a triathlete, this means focusing on training, improving techniques, and pushing beyond current limits, even if it means spending less time with friends who may not share the same goals.   Surrounding Yourself with Supportive People: It suggests that the company you keep can significantly impact your progress. A triathlete should seek out a community of like-minded individuals who encourage and support their athletic ambitions, rather than those who might inadvertently hold them back.   Making Tough Choices for Long-Term Success: The quote highlights the necessity of making difficult decisions to achieve long-term goals. For a triathlete, this could involve sacrificing certain social activities or habits that are not conducive to their training regimen, in order to become a better athlete.   TriDot Workout/Drill of the Week:    “Interval Run” Alright, runners, it's time to lace up and lock in—because this week's TriDot Workout of the Week is all about speed, endurance, and dialing in that perfect pacing strategy. We're talking interval runs! Now, if you've ever gone out way too hot in an interval session, only to end up in survival mode by the last rep—congrats, you're human! But today, we're going to do this right. This workout is designed to push your top-end speed in Zone 5 while teaching you how to stay controlled, efficient, and powerful through every interval. Warm-up:  2-3 min jog followed by 2x10 yards or meters of each drill:  High Knees Ankle Springs Hopping Carioca/Grapevine B Skips Walking Lunges   2 x 40-60 yard or meter Strides Leg Swings Main Set:  4 x 4 min @ Z5 (4 min) or  4 x 600 @ Z5 (4 min)   Balance of time @ Z2 Session Note As with all interval runs, be sure to hold a consistent pace throughout the session. Not too fast at first only to go too slow at the end. Focus on maintaining excellent form and staying relaxed during your stride. Push yourself and stay positive and determined despite how you feel during the session. Your recovery periods are full rest, but keep moving.   The key to nailing this session? Hold steady. Don't burn out in the first rep and turn the last one into a death march. Keep that form crisp, stay relaxed, and when it starts to hurt—because it will—remind yourself that this is where the magic happens.   Fun Segment: Triathlon Guilty Pleasures

#481 Chasing Mastery with Matt Fitzgerald Welcome Welcome to Episode #481 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  This week we have a special feature with guest author, athlete and coach Matt Fitzgerald.   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 Featuring our 303 Webinar Series interview with Matt Fitzgerald  Special Get Gritty: Rich and April Mastery Chase TriDot Workout of the Week - Rich Fun Segment: Tri-Battle: April vs. Rich!    Announcements and News: TriDot Pool School - Last week's Pool School was an incredible success: 20 athletes on average made a 15% improvement (reduction) in their 100y time At 6000 feet on the USAFA campus    Upcoming Programming - Our February focus will be on swimming. Mar. 7 - Webinar with author and coach Matt Fitzgerald on his new book Chasing Mastery Mar. 15 - Run Drills and Run Mechanics Mar. 22 - Trail and Snow Running Mar. 29 - USAT CEO Vic Brumfield on USA Triathlon's strategic plan – Elevate 2028: Focus Forward – which is USAT's roadmap to LA 2028.   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/   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 Triathletes, it's time to unlock your potential! Grit2Greatness Coaching has joined forces with TriDot to bring you personalized, science-backed training that actually works. No fluff—just smarter training, better results, and a 2-week free trial to get you started. After that? Plans start at just $14.99/month. The best athletes don't just train harder; they train smarter. Click the link in our show notes and see what's possible!   Train With Coach Rich: 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   Train with Coach April: 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    Ask A Coach: Chasing Mastery with Matt Fitzgerald There's more to endurance performance than training. Best-selling author and coach Matt Fitzgerald gives athletes 25 practical lessons to unlock their true potential and master their sport. Every athlete's pursuit of performance will eventually become a game of diminishing returns. Matt Fitzgerald invites endurance athletes to focus on mastery, and performance will follow. The path to mastery goes well beyond an athlete's training program and stretches beyond the realm of sport. The end goal is for the athlete to realize their full potential, which will elevate their experience both in their sport and the rest of life. Preorder on Amazon for March 27th. Chasing Mastery: 25 Lessons to Cultivate Your Full Potential in Endurance Sports: Fitzgerald, Matt: 9798990795808: Amazon.com: Books Get Gritty Tip: Chasing Mastery Take-Aways April:  There's so much that I learned that it's hard to choose one, but I'd have to say I loved and will continue to think about the power of self-regulation. I think that is such a magnificent concept and speaks to how our daily choices really do determine our long term outcomes. True mastery comes from self-regulation: the ability to control your emotions, thoughts, and actions in pursuit of your goals. Talent and training matter, but they're not enough. The best athletes—regardless of age or ability—are those who develop discipline, resilience, and the capacity to push themselves to their absolute limit. Mastery isn't about being the fastest; it's about taking control of what you can and becoming the best version of yourself. I can choose to be Marcus or Bella…Being good at a sport isn't just about performance or raw speed—it's about mastering your full potential.  Rich:  What I loved about it is that it's so empowering. On the one hand it helps us to accept that we only have the potential we were born with, but it also gives us all of the responsibility of living up to that potential. The responsibility is squarely on the athlete to master and own all the decisions. Whether it's how well you executed today's workout, the decisions that set you up for success for not, decisions around training, recovery, nutrition, injury - everything. Even the decision to work with a coach or not.  TriDot Workout of the Week:  “Fartleks” Where does the word “Fartlek” come from and what does it mean? Fartlek - Wikipedia Fartlek is a middle and long-distance runner's training approach developed in the late 1930s by Swedish Olympian Gösta Holmér. It has been described as a relatively unscientific blending of continuous training (e.g., long slow distance training), with its steady pace of moderate-high intensity aerobic intensity,[2] and interval training, with its “spacing of more intense exercise and rest intervals.” Simply stated, in its widely adapted contemporary forms, Fartlek training is alternating periods of faster and slower running, often over natural terrain, including both “level and hilly terrain.   Session Note As with interval runs, the goal with fartleks is to be consistent throughout the session from start to finish. Don't go out too fast or cut your recovery periods short early in the session. This will negatively impact your training toward the end of your session. Be disciplined and hold consistent pacing and recovery periods for the entire session.   Warmup 2-3 min jog followed by 2x10 yards or meters of each drill: Quick Feet Butt Kicks Skipping for Height & Distance A Skips Asymmetric Arm Swings B Skips Bounds 2 x 40-60 yard or meter Strides Leg Swings   Main Set 3-9 x 4 min @ Z4 (60 sec jog) Balance of time @ Z2   Session Note Your goal is to perform each repeat with a consistent effort. The pace of your last repeat should be the same or slightly faster than your first. Be conservative and don't go out too hard on the first one else your later repeats will be negatively impacted. The most significant training benefit will come in how well you perform on the last few efforts. Recoveries should be at an extremely slow jog.   Fun Segment:  Tri-Battle: April vs. Rich Triathlon Edition – Do Rich and April Agree, or is There a Friendly Argument Brewing?   Now we're taking this debate beyond the run and into the full triathlon experience! In this segement, we will break down our Top 5 triathlon favorites—but do we actually agree, or is this about to turn into a friendly (but competitive) triathlon showdown?   How it Works:  - After each pick is revealed, Rich and April have 30 seconds to defend their choice.   - If we agree—great! Mutual validation.   - If we disagree—it's time for the Great Triathlon Debate!     - Each person gets 30 seconds to makes their case.     - At the end, they either:       - Convince the other to switch sides        - Agree to disagree   Who had the better argument? Folks, keep your eyes peeled for our polls this week on social media. Next episode, we'll reveal the results and either celebrate a victory lap or begrudgingly admit defeat.     Closing: 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!  

Welcome to Episode #480 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  What is run intensity? Why do we care about run intensity? What are the different ways of measuring run intensity? When should you use a particular method over another?    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: Defining Run Intensity  Get Gritty Tip: Mastering Run Intensity TriDot Workout of the Week - Rich Fun Segment: Rich & April's Top 5 - Run Edition   Announcements and News:   TriDot Pool School   Group Ride Schedule - March 1st Manitou Incline Group Hike. Address and details at 303Triathlon Events https://www.facebook.com/share/1B8u6f7vdH/   Upcoming Programming - Our February focus will be on swimming. Mar. 1 - Run Intensity as HR, Pace, GAP and Power Mar. 3 6pm - Webinar with author and coach Matt Fitzgerald on his new book Chasing Mastery https://www.facebook.com/share/166xUjYuYp/ Mar. 15 - Run Drills and Run Mechanics Mar. 22 - Trail and Snow Running Mar. 29 - Creative Tips to make running fun   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/   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 Hey triathletes, what if you could train smarter, not just harder? At Grit2Greatness Endurance Coaching, we've partnered with TriDot to give you the data-driven edge. No more guesswork—just custom workouts designed around YOU. Sign up through Coach April's or Coach Rich's TriDot links and start a 2-week free trial. Plans begin at $14.99/month and trust us—you'll feel the difference. Ready to step up your game? Click the sign-up link in our show notes and let's go! Ask A Coach: How to measure running intensity and which metric to use when? A common question. In the absence of a training plan or coaching, many runners get the trail or path at a running pace that just feels right. Run fast enough that you feel like you are training, but not so hard that it's too uncomfortable. Let's explore different definitions of running intensity, metrics to measure and which ones to use when: Defining Run Intensity - Run intensity refers to the level of effort or exertion you put into a running activity. It is often categorized as low, moderate, or high intensity, based on factors like pace, heart rate, breathing, and perceived effort. Here's a quick breakdown: Low Intensity: Easy, conversational pace. Your heart rate is relatively low, and you can maintain this effort for a long time. Moderate Intensity: Steady effort where you're working harder, but can still talk in short sentences. Your heart rate is elevated, and it's a great zone for building endurance. High Intensity: Challenging effort where talking becomes difficult, and you feel you're pushing close to your maximum capacity. This is often used in interval or sprint training. Rate of Perceived Exertion - Rate of Perceived Exertion (RPE) is a scale used to measure the intensity of your physical activity based on how hard you feel you're working. Unlike metrics like heart rate or pace, RPE is subjective and relies on your personal assessment of effort, factoring in sensations like breathing, muscle fatigue, and overall discomfort. Why Run to Perceived Exertion? Individualized Intensity: RPE adapts to your fitness level, energy, and external conditions (like heat or hills), offering a more personalized way to gauge effort. Improved Training: It helps balance your runs—ensuring easy days stay easy and hard days push you effectively. Injury Prevention: Avoid overtraining by recognizing when you're pushing too hard. When to Run to Perceived Exertion? Adverse Conditions: When gadgets like heart rate monitors or GPS devices are unreliable, such as in extreme weather or technical terrain. Adaptive Workouts: If you're feeling unusually tired or energetic, RPE allows you to adjust your workout to match your current capability. Race Training: For pacing strategies during races, especially if unexpected factors (like crowded race conditions) arise.   How to Run to Perceived Exertion? Use a simplified RPE scale (1 to 10): 1–2 (Very Easy): Recovery runs or warm-ups. You should feel like you can talk effortlessly. 3–4 (Easy-Moderate): Base-building runs, where you can hold a conversation without strain. 5–6 (Moderate): Steady effort runs, breathing heavier but still manageable. 7–8 (Hard): Tempo runs or intervals; talking is difficult, and you're focused. 9–10 (Maximum Effort): Short sprints or finishes; you're working at your limit. Incorporating RPE into your runs allows for more mindful training, adjusting to your body's signals in real time.   Heart Rate - Running to heart rate intensity involves monitoring and controlling your effort level based on your heart rate during exercise. This method helps align your training with specific fitness goals by ensuring you stay within optimal heart rate zones. Why Run to Heart Rate Intensity? Targeted Training: Heart rate zones align with physiological benefits like fat burning, aerobic endurance, or anaerobic power, making your training more effective. Prevent Overtraining: It ensures you don't push too hard on easy days or underperform on hard days. Performance Feedback: Tracks improvements over time as you can run faster at the same heart rate or maintain higher intensities for longer. When to Run to Heart Rate Intensity? Structured Training Plans: Ideal for workouts aimed at specific goals, like building endurance or improving speed. Recovery Runs: Helps keep effort low, avoiding unnecessary strain.   Race Pacing: Guides you to stay consistent and avoid burnout, especially during long races like marathons. How to Run to Heart Rate Intensity? Determine Your Heart Rate Zones: Calculate them based on your maximum heart rate (rough estimate: 220−age) or use a fitness test for accuracy. Common zones are: Zone 1 (50–60% of max HR): Active recovery. Zone 2 (60–70% of max HR): Aerobic endurance (easy effort). Zone 3 (70–80% of max HR): Steady-state/cardio fitness. Zone 4 (80–90% of max HR): Anaerobic power (hard effort). Zone 5 (90–100% of max HR): Maximal effort (short sprints). Wear a Heart Rate Monitor: Use a chest strap or wrist-based device for real-time feedback. Match Your Runs to Zones: Recovery runs in Zone 1–2. Long, slow distance runs in Zone 2. Tempo runs in Zone 3–4. Interval workouts in Zone 4–5. Training by heart rate takes time to get used to, especially as your pace can vary due to factors like weather, terrain, or fatigue.   Pace - Running to pace intensity involves setting and maintaining specific paces during your runs based on your goals and fitness level. This approach relies on measurable speed, helping runners stay consistent and hit desired performance targets. Why Run to Pace Intensity? Goal-Oriented Training: Enables you to train precisely for specific race goals, like a personal best or qualifying time. Consistency: Keeps your workouts structured and ensures you're working at the right level of effort. Progress Measurement: Tracking pace helps evaluate improvement and adjust training over time. When to Run to Pace Intensity? Race Preparation: Crucial when training for events like 5Ks, marathons, or ultramarathons to mimic race day conditions. Tempo and Speed Workouts: Ensures you're working hard enough to improve endurance or speed. Performance Tracking: Useful in testing sessions to assess fitness levels and adapt training plans. How to Run to Pace Intensity? Set Target Paces: Base them on your fitness level or goals, often determined through assessments (like a recent race) or pace calculators. Example: A long run at a slower, steady pace vs. interval training at faster paces. Use a GPS Watch or App: Track your pace in real time to stay on target. Match Workouts to Paces: Easy Runs: ~60–75% of your race pace, focusing on recovery and endurance. Tempo Runs: ~85–90% of race pace, maintaining a challenging but sustainable effort. Speed Work: Short, fast intervals (e.g., 400m) run faster than race pace to build speed. Running to pace is an excellent tool for precision, but it's important to stay flexible since factors like terrain, weather, or fatigue can impact your speed.   Grade Adjusted Pace - Running to grade-adjusted pace (GAP) intensity accounts for the impact of elevation changes (uphills and downhills) on your effort level. It essentially adjusts your pace to reflect how hard you're working, regardless of the terrain, allowing for a more accurate evaluation of intensity.   Why Run to Grade-Adjusted Pace Intensity? Effort Consistency: Uphills and downhills significantly alter your pace, and GAP provides a better measure of effort than raw pace alone. Smarter Training: Allows you to match your effort levels to your goals, even on hilly routes. Race Preparation: Ideal for training on varied terrain while maintaining the intensity required for flat courses or specific race targets. When to Run to Grade-Adjusted Pace Intensity? Hilly Routes: Use GAP to ensure your effort stays consistent when elevation fluctuates. Long Distance Training: GAP can help keep you within the right intensity zone during marathons or other endurance events on rolling terrain. Performance Analysis: Post-run, GAP is great for evaluating your effort compared to your intended training intensity. How to Run to Grade-Adjusted Pace Intensity? Use a GAP Calculator or App: Apps like Strava and certain running watches automatically calculate GAP based on elevation data during your run. Focus on Effort: Pay attention to how your body feels in hilly sections and adjust your pace to keep a steady effort. Uphills: Run slower than your flat-ground pace; GAP adjusts to reflect the extra effort. Downhills: Your pace naturally increases, but GAP accounts for the reduced effort. Incorporate GAP into Training Zones: Easy runs: Stay in lower GAP zones to avoid overworking on hills. Tempo runs: Use GAP to sustain the intended intensity, regardless of terrain. Hill workouts: GAP helps you measure consistent effort, improving strength and endurance. Running to grade-adjusted pace allows you to train smarter, especially in regions where hills dominate the landscape. Power - Running to power intensity involves using a power meter to measure the amount of force or effort you're exerting during a run, expressed in watts. Unlike heart rate or pace, which can be influenced by external factors, running power provides an immediate and objective measure of your effort, making it a highly efficient way to train. Why Run to Power Intensity? Objective Measurement: Power reflects your actual output, unaffected by variables like heat, fatigue, or elevation. Precision: It ensures you're training at the right intensity for specific goals, from endurance to speed. Consistency Across Terrain: Power accounts for changes in elevation and surface, helping you maintain consistent effort. Improved Efficiency: Monitoring your power output can help you refine your running form and efficiency. When to Run to Power Intensity? Hilly or Variable Terrain: Power allows you to maintain effort regardless of elevation changes, making it great for trail or road running. Interval Training: Provides instant feedback, so you can hit and sustain specific targets for each interval. Racing: Helps you avoid going out too hard or too easy by sticking to your target power zone, especially in events with rolling hills. How to Run to Power Intensity? Set Power Zones: Determine your Functional Threshold Power (FTP) through a fitness test, then calculate power zones (similar to heart rate zones): Zone 1 (Recovery): 55% or less of FTP. Zone 2 (Easy): 56–75% of FTP for aerobic base building. Zone 3 (Moderate): 76–90% of FTP for steady-state running. Zone 4 (Threshold): 91–105% of FTP for sustained hard efforts. Zone 5 (VO2 Max): 106–120% of FTP for short, intense intervals. Zone 6 (Anaerobic): Over 120% of FTP for maximal efforts. Use a Running Power Meter: Devices like Stryd or certain smartwatches with power sensors provide real-time wattage data. Match Workouts to Zones: Long runs: Stay in Zone 2 for endurance. Tempo runs: Target Zone 3–4 for sustained, moderate efforts. Intervals: Push into Zone 5–6 for high-intensity bursts. Training with power takes some adjustment but can lead to greater insights and efficiency in your running.   Get Gritty Tip: Mastering Run Intensity Not every run should feel like a race. One of the biggest mistakes endurance athletes make is pushing too hard on easy days and not hard enough on intensity days. The result? Stagnation, burnout, and frustration. Here's the key: Honor the purpose of each run. Easy runs should be easy—think conversational pace, building endurance without taxing your system. But when it's time to go hard, don't hold back. Speed work, tempo runs, and race efforts should push your limits, not just check a box. Challenge: On your next run, be intentional. If it's an easy day, slow down more than feels natural. If it's an intense day, embrace the discomfort and lean in. Training smart is how you break through. Grit isn't just about effort—it's about discipline. TriDot Workout of the Week:  “Threshold Repeats” vs “Recovery Run” Threshold Repeats Session Note Your goal is to perform each repeat with a consistent effort. The pace of your last repeat should be the same or slightly faster than your first. Be conservative and don't go out too hard on the first one else your later repeats will be negatively impacted. The most significant training benefit will come in how well you perform on the last few efforts. Recoveries should be at an extremly slow jog.   Main Set 2 x 9 min @ Z4 (2 min) Balance of session @ Z2 Balance of time @ Z2 Recovery Run   Session Note It's essential to manage your intensity for this session based on heart rate rather than pace and keep your heart rate well within the proper zone, even if it means walking instead of running.   Going too hard on this session will hinder your recovery from prior sessions, limit your ability to get the most out of future sessions, and deprive you of the essential training adaptations that only come with training at the lower intensity.   The pace at which you can go while maintaining a lower heart rate (and whether that is walking or running) is determined by many factors including environment, dehydration, residual fatigue, body composition, running efficiency, and aerobic fitness.   As your body composition, running efficiency, and aerobic fitness improve, you will develop the ability to go faster at your target heart rate. Maintaining your lower heart rate during these sessions is key to developing that ability.   Your heart rate is the standard of truth for your intensity level on this session. If you need to walk, then be disciplined to walk and remember that for these sessions ‘walking is winning'. Warmup ~5-10 min of dynamic stretching and muscle activation Main Set All @ Z2  include 3 to 4 x 20-30 sec Strides focusing on form and turnover Today's Fun Segment: Rich & April's Top 5 Running Edition How It Works: Rich and April break down their Top 5 favorites in a specific area of triathlon. From gear to training hacks, this is where experience meets personal preference. This week, we're hitting the pavement (or trails) with our Top 5 Running Favorites! Favorite Running Shoes The go-to pair that feels like running on clouds and never lets you down. What makes them special: comfort, durability, race-day magic?  Favorite Pre-Run Fuel The must-have snack or drink before heading out. Are you team coffee, bananas, or something unconventional? Favorite Type of Run Workout Tempo runs, hill sprints, or the good old long, slow distance—what gets you excited to lace up? Why it's a game-changer for training and racing. Favorite Running Route (or Type of Terrain) Trail, track, treadmill, or scenic roads—where do you love to run the most? Best spots we've ever run and why they stand out. Favorite Post-Run Recovery Hack The go-to recovery tool or ritual: foam rollers, ice baths, compression gear, or straight to the couch? Closing: 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! Train With Coach Rich: 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   Train with Coach April: 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

#479 Breckebeiner USAT Winter Nats Welcome Welcome to Episode #479 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  The Breckebeiner USAT Winter National Championship was last weekend in Breckenridge, Colorado and turned out to be the most fun you can have with all your clothes on.  I tell you what, Rich! I was nervous I wasn't going to be dressed warm enough. Man, was I wrong! When all was said and done, I was completely drenched and I'm glad I brought an extra change of clothes. Looking forward to our discussion later and sharing what we learned about this experience!   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: Winter Triathlon Training Tips  Get Gritty Tip: Feel the Fear and Do it Anyway! TriDot Workout of the Week - Rich Fun Segment: Quick Q&A    Announcements and News:   Champions Crowned at the 2025 USA Triathlon Winter National Championships in Colorado BRECKENRIDGE, Colo. - USA Triathlon kicked off the 2025 National Championships season on Feb. 15-16 at the USA Triathlon Winter National Championships in Breckenridge, Colorado, at The Breckebeiner. Athletes from across the U.S. raced the unique winter multisport format that combines running, biking and cross-country skiing, competing for national titles in the Winter Triathlon and Winter Duathlon National Championships. Athletes also raced to qualify for the 2026 World Triathlon Winter Championships.    Group Ride Schedule - March 1st pivot from Garden of the Gods Group Ride to Manitou Incline Group Hike.   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/   Upcoming Programming - Our February focus will be on swimming. Mar. 1 - Run Intensity as HR, Pace, GAP and Power Mar. 3 6pm - Webinar with author and coach Matt Fitzgerald on his new book Chasing Mastery https://www.facebook.com/share/166xUjYuYp/ Mar. 15 - Run Drills to Become More Efficient and Powerful Mar. 22 - Trail and Snow Running Tips   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 Hey triathletes, what if you could train smarter, not just harder? At Grit2Greatness Endurance Coaching, we've partnered with TriDot to give you the data-driven edge. No more guesswork—just custom workouts designed around YOU. Sign up through Coach April's or Coach Rich's TriDot links and start a 2-week free trial. Plans begin at $14.99/month and trust us—you'll feel the difference. Ready to step up your game? Click the sign-up link in our show notes and let's go! Ask A Coach: What did you learn at USAT Winter Nats? Even before last weekend's race, several of my friends and athletes that I coach knew I was going to participate in my first winter triathlon. There was a lot of curiosity before and since the post I've received a lot of continued curiosity and questions about what this event was all about and how to train for one. When I first proposed the idea for doing the Breckebeiner USAT National Championship for Winter Triathlon, I really didn't know what to expect. I know I had my own reasons for being on the fence initially, but I got swept up in the excitement and fun from the interview we did with Vic Brumfield and Liz Kollar from USAT.  Just as I was on the fence, I know this was not a “no brainer” “all in” decision for you initially and for the purpose of this discussion, you and I can unpack what our reservations may have been and contrast it with how we actually experienced this winter triathlon and share some recommendations for others, so they can experience it for themselves. Get Gritty Tip: Feel the Fear and Do It Anyway Fear isn't a stop sign—it's a signal that you're stepping into something meaningful. The fear of failure, judgment, or the unknown is what keeps most people stuck in the comfort zone. But here's the truth: waiting to feel "ready" is the fastest way to stay exactly where you are.  Courage isn't about eliminating fear. It's about moving forward despite it. That first open-water swim? That first race? That business move you've been avoiding? The fear won't disappear before you start—you must start *with it*. And once you do, fear loses its grip.   Challenge: Identify one thing you've been avoiding because of fear. Commit to taking one action toward it today. Don't wait for the fear to subside—prove to yourself that you can move through it.   Grit isn't about never feeling afraid. It's about showing up anyway. TriDot Workout of the Week:  “Big Gear Work” Session Note Perform this session on an indoor trainer. Perform all efforts in race position unless directed otherwise. Planned time in Z6 reflects squats. Time spent in Z5 on the bike automatically earns you equal time spent in Z6, as proxy for your squats since they cannot be tracked on your device.   Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4   Main Set Dismount 30 sec Squats (shoot for 1/second) 30 sec Isometric squat   Mount quickly w/o recovery 1 x 3 min @ Z5 in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount   Dismount 45 sec Squats (shoot for 1/second) 60 sec Isometric squat   Mount quickly w/o recovery 2 x 1 min @ Z5 (60 sec) in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount   Dismount 60 sec Squats 30 sec Isometric squat   Mount 5 min @ Z2 Balance of time @ Z2   Today's Fun Segment: Quick Q&A Sometimes I think we take for granted that our audience already knows who we are and what makes us tick, so this week I thought I'd throw in a fun “get-to-know-you” segment with a quick Q&A. So I'm going to ask you a couple of general and then a few personal questions! Don't worry, I'll share too

Hi everyone, I'm Hilary Topper, and you're listening to Hilary Topper on Air. Today, I'm excited to welcome Theresa Clarke, the founder of Turtle Gloves, a brand known for its incredibly warm and innovative gloves. These gloves are something special—they combine warmth, comfort, and functionality all in one. I can't wait to hear Theresa's story and learn more about the inspiration behind Turtle Gloves and what makes them so unique. Questions 1. Theresa, thank you for being here today! Can you start by telling us how Turtle Gloves got started? What inspired you to create this brand? 2. What was the initial reaction when you first introduced Turtle Gloves to the market? Did you expect the success you've had so far? 3. Turtle Gloves are so unique—can you walk us through the design and functionality that make them stand out? 4. How do Turtle Gloves cater to people with active lifestyles, particularly those who enjoy outdoor activities? 5. Keeping hands warm in cold weather can be tricky. What kind of materials or technology do you use to ensure the gloves are both warm and versatile? 6. What's been one of the biggest challenges you've faced as an entrepreneur in the apparel and accessories industry? 7. How do you stay ahead of trends and consumer preferences in your niche? Has feedback from customers shaped the way you design new products? 8. Who do you envision as the ideal user of Turtle Gloves? Are these gloves just for athletes, or do they work for a variety of people and activities? 9. What advice would you give to aspiring entrepreneurs who are looking to create a brand or product in a competitive market? 10. Looking ahead, what's next for Turtle Gloves? Are there any exciting new designs or products you're working on? Closing
Thank you, Theresa, for joining us and sharing more about the inspiration and innovation behind Turtle Gloves. And thank you to all our listeners for tuning in to Hilary Topper on Air. If you're looking for gloves to keep you warm in the coldest conditions, be sure to check out Turtle Gloves—you won't be disappointed! Until next time!    

#478 Decoding Swim Workout Lingo and Pool Etiquette Welcome Welcome to Episode #478 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  It's our Valentine's weekend show and we know you love swimming!  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!    Announcements and News: Breckebiener USAT Winter Triathlon National Championship Gold Run Nordic Center Breckenridge, CO Sunday, February 16, 2025 COURSE INFO   TRIATHLON SPRINT RUN DISTANCE: 1.88mi / 3k RUN ELEVATION: 170ft / 52m BIKE DISTANCE: 3.1mi / 5k BIKE ELEVATION: 338ft / 103m SKI DISTANCE: 3.1mi / 5k SKI EVEVATION: 277ft / 85m   TRIATHLON INTERMEDIATE RUN DISTANCE: 3.76mi / 6k RUN ELEVATION: 340ft / 104m BIKE DISTANCE: 6.2mi / 10k BIKE ELEVATION: 676ft / 206m SKI DISTANCE: 6.2mi / 10k SKI ELEVATION: 554ft / 170m   Group Ride Schedule - March 1st Garden of the Gods.   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to Feb. 18 Coaches Corner - https://teams.microsoft.com/l/meetup-join/19%3ameeting_NjMzYjNjNGItYzFlOS00N2RhLWFlMjYtNGQ0MTBkNzgzYzA0%40thread.v2/0?context=%7b%22Tid%22%3a%22b66709e9-1b6a-4649-a18d-017b8a4b8aa7%22%2c%22Oid%22%3a%22a731b547-aa9a-4990-a6bc-527e8ce60a7e%22%7d   Upcoming Programming - Our February focus will be on swimming. Feb. 22 - Open Water Skills Mar. 1 - Run Intensity as HR, Pace, GAP and Power Mar. 8 - Guest Interview Mar. 15 - Run Drills to Become More Efficient and Powerful   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 Triathletes, stop guessing and start progressing! At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to take the trial and error out of your training. Personalized workouts, next-level analytics, and seamless onboarding—it's all built to make you better, faster. Try it for two weeks FREE, then keep going for as little as $14.99 a month. The right training platform can change everything. Ready to see how far you can go? Click one of the sign-up links in our show notes today!  Ask A Coach: Decoding Swim Workouts and Pool Etiquette Swimming terminology, specifically the swim lingo you will see during a workout, can often be confusing. The definitions of typical swim practice terms will help you navigate swim workouts so you can focus on your swimming.  @1:30 (Send Off Time) Swimmers use a pace clock to time their sets. They always speak in minutes and seconds. When a coach tells you to swim a set on “the 1:30,” the coach is saying that you have 1 minute, 30 seconds to complete each swim and rest and then begin the next swim.    @ :30 Rest The prescribed time in-between intervals or sets. When a coach tells you "30 seconds rest” the coach is saying that you have 30 seconds to rest that starts as soon as your hand touches the wall and ends with you pushing off the wall.    1 x 100 If a pool is 25 yards long and you swam across it. You have completed 1 x 25. If you were to make it a roundtrip and swim from one side of the pool and back, you have swum 50 yards, or 1 x 50. If you were to swim two roundtrips, then you have swum 100 yards, or 1 x 100.   10 x 100 This describes the number of repeats of the distance for each set. If you were to swim 100 yards 10 times, then you have done 10 x 100s.    Bilateral Breathing The process of breathing on alternate sides during freestyle, such as breathing every third or fifth stroke.    Build-Up Swim Specific distances over which you gradually increase your speed. For a build-up 100-yard swim, you start at a certain speed, gradually building to maximum or near maximum speed at the end of the 100.   Cool-Down Easy to moderate swimming following an intensive effort or race. The purpose is to rid the body of excess lactic acid and to reduce heart rate and respiration. May also be referred to as “recovery swimming.” “active rest/recovery.” or “warm-down”.   Descending Interval A set in which the interval (swim time plus rest) decreases with each repeat. A descending interval set of 5 x 100s may have send-offs of 2:00, 1:55, 1:50, 1:45, and 1:40.    Descending Set A series of the same distance in which your swimming times decrease with each repeat. Your time on a descending set of 4 x 50s on 1:00 may be :46, :44, :42, and :40.     DPS (Distance per Stroke) The distance you cover with each stroke. The longer your distance per stroke, the more efficient your stroke is. You can calculate this by dividing your distance swum by your stroke count over that distance.    Drill An exercise designed to improve the technique of a swimmer. Many drills focus on a specific part of the stroke. Often a coach may say, “Drill 25, then swim 25,” which means do a drill for 25 yards, then do the full stroke for the next 25 yards.    IM (Individual Medley) A swim in which you swim each stroke in the following order: butterfly, backstroke, breaststroke, and freestyle. Each stroke must be swum for one-quarter of the race distance.    Long Course Meters A pool that is 50 meters long.   Negative Split A swim during which the second half is completed faster than the first half.   OW (Open Water) Swimming that occurs outside of a pool, such as in a river, lake, or ocean.   Pace Typically expressed as time per 100, but can also be represented as time per 50 pace. Usually, you should swim at a pace that you can hold for a long time, rather than changing your pace drastically within a set (unless the set calls for it.   Pulling A swim during which only your upper body is used. Pulling generally implies the use of a pull buoy, a flotation device placed between your legs. Hand paddles are also often used on pulling sets.     RIMO (Reverse IM Order) A swim in which you swim in reverse IM order: freestyle, breaststroke, backstroke, and butterfly. Each stroke must be swum for one-quarter of the total distance.     Set A number of repetitive swims (repeats) at specific distances that typically involve an interval or a specific amount of rest. There is a limitless number of sets that vary in the number of repeats, distance, and interval. An example of a basic set is 10 x 100s @ 1:30.   Short Course Meters A pool that is 25 meters long. Because a meter is slightly longer than a yard, this is a longer distance than a short course yards pool, which should be accounted for determining intervals or examining race times   Short Course Yards A pool that is 25 yards long. This is the standard distance for most US pools.   Sprint Swimming at top speed in any given stroke.   SDK (Streamline Dolphin Kick) Dolphin kick performed in a streamlined position commonly performed after the start or a turn.   SKPS (Swim Kick Pull Swim) Abbreviation for a set that includes swim, kick, pull, and swim in that order.   SWOLF (Swim Golf) The sum of strokes taken and swim time, usually done for a 50. Trying to lower SWOLF helps improve stroke effectiveness.   Taper Training period designed to produce peak performance by a swimmer in a competition. A taper generally follows a higher-intensity phase and is a period during which a swimmer grows stronger through rest and recovery.   Test Set, aka Critical Swim Speed (CSS) or Critical Swim Velocity (CSV)   The exact same set that is typically done numerous times throughout the year to gauge the swimmer's progress throughout the year or year to year. The first time you do a test set it may be to get your base fitness level and from then on it gauges your improvements through training.   VO2 Max Set References the maximum amount of oxygen you can utilize while exercising. These types of sets involve swimming as fast as you can and then resting roughly twice as long as you were swimming. Repeat multiple times until you start to slow down significantly.     Warm-Up A period of swimming in which you acclimate and warm your muscles for faster swimming, which is important to prevent injury. During warm-up, you should generally experience an increase in heart rate and respiration.   Lap swim etiquette for all swimmers   1. Choose a lane according to your skill level Public pools usually have their lanes set up with designated speeds. These range from slower to faster swimmers and often include a lane for those doing physical therapy. Swim in the lane that feels like the best fit for you. Remember that skill level and speed are subjective—especially at a public swimming pool. Watch other swimmers who are already in the pool to help determine which lane is best for you. You might be swimming in the fast lane one day and in the medium lane the next, depending on who else is in the pool with you, Don't overthink the lane speed too much, and be sure to leave your ego in your locker. The speed label is only a guideline; if you find that you're being passed often by others in your lane, kindly move to the slower lane once you've finished your lap at the end of the pool. 2. Pick an empty lane first If there are multiple lanes available at your decided speed, choose an empty lane. It's bad lap pool etiquette to crowd a swim lane when it isn't necessary. 3. Enter from the ends of the lanes Never enter a swim lane from the side. Always enter feet first from the end of the lanes and never jump into the pool. Entering from the side or the middle of another lane can cause a collision or interrupt other swimmers. 4. Ask before entering a lane with someone If someone is already swimming in the lane, the best way to signify that you would like to join them is by dangling your feet in the water while sitting on the pool deck. The person swimming laps won't always stop their workout from talking to you—if they don't, fully submerge yourself into the lane only after they've swum past you and have had the chance to notice your feet. 5. Check the lane sharing method and lap swim direction Before you start swimming, check the lane sharing method and swim direction! The pool will typically post the preferred lane sharing method. If you're unsure, ask a facility staff member, a lifeguard, or another swimmer. There are two main lane sharing methods: split lane swimming and circle swimming. Split lane swimming Split lane swimming is when only two swimmers share a lane, and each swim exclusively on one side. They do not rotate in a clockwise or counterclockwise direction. Instead, they stick to one side of the lane and go back and forth on that side. Circle swimming Circle swimming is where swimmers swim (you guessed it) in a circle—either in a clockwise or counterclockwise direction around the lane. The direction of swimming may vary based on your geographical location. For example, in North America, swimmers will often swim in a counterclockwise circle (on the right side of the lane), and in Australia, swimmers will often swim in a clockwise direction (on the left side of the lane). 6. Give other swimmers space When sharing a lane, it's essential to give your fellow swimmers adequate space. When using the split lane approach, stay close to your side of the lane to avoid a head-on collision. When circle swimming, push off when the other swimmer is halfway down the lane. If there are more than two of you in the lane, try to time your push off so you're halfway between the swimmer ahead of you and the swimmer behind you. 7. Don't push off right before a swimmer turns Never push off the wall when another swimmer is approaching the wall to turn. Doing so is very poor lap swim etiquette, as it can easily result in a head-on collision or startle the oncoming swimmer. 8. Turn at the center This rule only applies to circle swimming. Make sure you turn at the center of the wall, especially when doing a flip turn! Doing this will help avoid head-on collisions and injuries. 9. Tap to pass If you need to pass the swimmer in front of you, tap them on the foot to let them know. It's proper pool etiquette for lap swimmers to pass on the inside of the swim lane. If you feel someone tap on your foot, don't stop swimming. Simply slow your stride and move closer to the outside of the lane (as much as possible). If your fellow swimmer gives you a tap just before the turn, yield to them at the wall. Move to the far side of the lane line (right side if you're swimming counterclockwise and left side if you are going clockwise) and let them pass. 10. Never stop in the middle of the lane Never stop in the middle of the lane and never grab onto the lane lines (also known as the lane dividers). Wait until you get to the wall if you need to adjust your swim cap, suit, or goggles. 11. Rest in the corners If you get tired during your swim, take a breather at a corner of the wall. Take breaks in the right corner for counterclockwise swims, and for clockwise swims, it is the left corner. 12. Be very careful when wearing hand paddles Hand paddles are made of hard plastic, so be mindful of your stroke when using them. Trust us; if you accidentally hit someone with paddles on, it won't feel good for either of you. 13. What strokes to avoid while lane swimming Certain strokes require more space than others. For example, butterfly and breaststroke use wide strokes that increase your chances of hitting someone else if you're sharing a lane. If you choose to swim either of these styles, you'll need to be very aware of others around you and time your strokes to avoid hitting oncoming swimmers. Backstroke is another swim style you may want to avoid if someone else is swimming in your lane. In this case, only swim backstroke if you're a skilled swimmer and are confident you won't veer into oncoming swimmers.   Get Gritty Tip: Making Happiness a Burden Let's talk about a trap so many of us fall into—the idea that happiness is something we have to earn. The Gap and the Gain by Dan Sullivan and Dr. Benjamin Hardy lays out a simple but profound truth: we often make happiness a burden by attaching it to a future achievement instead of recognizing the wins we've already had. Think about it—how many times have you told yourself, “I'll be happy when I hit that PR, finish that race, or finally feel like I belong in this sport?” That mindset puts happiness on the other side of an ever-moving goalpost. And here's the kicker: even when we reach that milestone, we don't stop. We just set a new one, and happiness gets pushed further away. This is The Gap. The endless space between where you are and where you think you should be. Living in the Gap means you measure yourself against an ideal that's always shifting, and no matter what you accomplish, you never feel like it's enough. Now, let's flip it. The Gain is about measuring progress backward—looking at how far you've come instead of how far you have left to go. When you recognize the small wins, the growth, and the lessons along the way, happiness becomes something you experience now, not something you defer to the future. So here's your challenge: Think back to where you were a year ago in your endurance journey—whether that's in triathlon, strength training, or even just in your mindset. What's one thing you can do today that your past self would be amazed by? Maybe it's a pace you used to struggle with that now feels easy. Maybe it's the confidence to call yourself an athlete. Maybe it's the fact that you showed up today. Write it down. Sit with it. That's The Gain—and that's where sustainable happiness comes from. Because if happiness is always waiting on the other side of achievement, you'll never catch it. But if you recognize the Gain, you'll realize it's been with you all along. TriDot Workouts of the Week:    “Broken 200s”   Session Note "Broken" swim sets consist of one or more rounds of efforts totaling a specific distance such as Broken 200s. Each 200 effort may differ in intensity, technique, and/or number of rests within the effort.   In addition to building fitness, these sets force you to maintain mental focus and be intentional with your intensity and technique.    Warmup 200 @ Z2 2 x 100 as 50 @ Z2/50 @ Z4 (20 sec) 4 x 50 as Odds Sighting every 5-6 strokes, Evens @ Z2 (15 sec)     Main Set 3 Rounds: 4 x 50 Desc 1-3 to Z5, hold 4 (30 sec) 2 x 100 @ Z4 (20 sec) 200 for time with or without paddles 100 @ Z1     Cool Down 6 x 50 as Odds Sighting every 5-6 strokes, Evens Choice (15 sec) 2-4 x 50 as 25 Drill/25 Free with your choice of drill Today's Fun Segment: Quick Q&A Sometimes I think we take for granted that our audience already knows who we are and what makes us tick, so this week I thought I'd throw in a fun “get-to-know-you” segment with a quick Q&A. So I'm going to ask you a couple of general and then a few personal questions! Don't worry, I'll share too

#477 TriDot Pool School and State of Triathlon Welcome Welcome to Episode #477 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements and New Ask a Coach: Webinar with Coach Brandy Ramirez Get Gritty Tip: TBD TriDot Workout of the Week - Best Average 50's Fun Segment: Triathlon Would You Rather - Pool Edition   What do sprinters eat before a race?   Nothing. They fast...     Announcements and News:   Endurance Exchange Summary 2004 U.S. Olympian Andy Potts to Lead USA Triathlon's Paratriathlon Resident Team McLean Hermes Presenters Vic Brumfield Krista Prescott, CMO Justin Trulee Key Statistics: Membership Sales: 80% of memberships are sold through external registration platforms, while only 20% are sold through USA Triathlon. Unique Active Members: In 2024, there were 302,000 unique active members, a 2% growth from the previous year. Membership Breakdown: 121,000 annual members 141,000 one-day or bronze members 40,000 youth members Gender Balance: Overall membership in 2024 was 37% female and 63% male. Age Group Trends: 20 to 29 age group saw a 25% increase from pre-COVID levels, with 10,000 members. The largest cohort is now the 30 to 39 age group, overtaking the 40 to 49 category. Significant reduction in the 40 to 59 age group, primarily driven by 40 to 49-year-old males. Participation Rates: Only 4% of members race three or more times per year. 22% race only once per year. Total participation numbers have decreased from 550,000+ finishes in 2010 to around 280,000 in the last year. Event Numbers: The number of events per state varies, with states like Florida, California, Texas, and New York having healthy event ecosystems. States with fewer events are considered "triathlon deserts". Race Directors: The number of race directors has declined from 761 in 2017 to 472. Key Points: The organization is dedicated to transparency and aims to provide real-time data to help key constituents drive their business decisions. There is a focus on understanding and leveraging data to drive active decision-making. The organization is working on improving the value proposition for race directors, coaches, and clubs. There is a need to address the decline in the 40 to 59 age group and ensure the sport's growth by tapping into younger age groups. The organization is also focusing on increasing the number of events and participation rates to support the sport's ecosystem. I hope this summary helps! If you have any specific questions or need more details, feel free to ask.

Standing out in a crowded fitness market can be challenging, but it's not impossible. What separates thriving gyms from struggling ones? It's all about having the right strategy and foundation. Welcome to Gym Marketing Made Simple, where you'll find actionable marketing insights tailored to boutique fitness gyms.  Main Topic: In this episode, Tommy Allen joins Sherman Merricks to discuss the marketing challenges gym owners face today. They explore why paid social media advertising is essential in a saturated market and how gyms can differentiate themselves by defining their unique value proposition. From managing churn rates to building a strong marketing foundation, this conversation dives into practical solutions to elevate your approach. Key Insights: • Why relying solely on organic marketing won't cut it in today's competitive landscape. • The role of paid social media as a powerful growth tool for boutique gyms. • How to define a unique value proposition that resonates with your target audience. • The importance of systems, lead nurturing, and realistic expectations in marketing success. • Why addressing churn rates is critical to sustaining long-term growth. Episode Chapters: 00:00 Intro 00:10 Understanding Unique Value Proposition in Fitness Marketing 25:21 Discussion on Paid Social Media Marketing  26:03 Challenges and Opportunities in Fitness Marketing 26:31 The Importance of a Strong Marketing Foundation 26:44 Competing in a Saturated Market 26:58 The Role of Paid Advertising in Business Growth 27:11 The Impact of Churn Rate on Marketing Strategy 27:27 The Importance of Transparency and Realistic Expectations CTA: Looking to level up your gym's marketing strategy? Tune in to discover practical steps you can implement immediately to stand out in a saturated market. Supporting Info: For more resources and insights, check out our website and connect with us on social media. https://www.lassoframework.com/ Closing: Thanks for listening! Remember, building a thriving gym starts with having the proper marketing foundation. Stay tuned for more strategies to simplify and amplify your gym's growth.

#476 What's in a swim stroke? Welcome Welcome to Episode #476 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.   February is our month to focus on swimming and I thought the highlight of today's show should be the Ask A Coach section. The question everyone asks is - “How can I improve my swim stroke?” We are going to talk about what that is today and the answer is going to blow your mind!    Heck yes! I couldn't agree more. The swim is oftentimes the barrier to entry for a lot of beginner triathletes and those who are interested in this sport. So, the timing of this topic couldn't be more perfect as most of us are gearing up for our next season!   But first, I'm bringing back the Dad joke…What do a dentist and a swim coach have in common?   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 Ask a Coach: What's the most important part of the swim stroke? Get Gritty Tip: The Power of a Misogi Challenge TriDot Workout of the Week - CSS Assessment: What, how, and why? Fun Segment: Like It, Love It, Leave It (Pool Edition)     Announcements:   FulGaz Virtual Group Ride Schedule - We are riding February 1st and we are riding the Pikes Peak ride on our FulGaz Virtual Group Ride.  Link to FulGaz Ride: Quick Start - FulGaz Group Code: 830238 Link to Teams: https://teams.microsoft.com/dl/launcher/launcher.html?url=%2F_%23%2Fl%2Fmeetup-join%2F19%3Ameeting_ZjkyYjc2ZTktYTNmOC00OTliLWE5NTItMGM5ZGRiMzI1MWEx%40thread.v2%2F0%3Fcontext%3D%257b%2522Tid%2522%253a%2522b66709e9-1b6a-4649-a18d-017b8a4b8aa7%2522%252c%2522Oid%2522%253a%2522a731b547-aa9a-4990-a6bc-527e8ce60a7e%2522%257d%26anon%3Dtrue&type=meetup-join&deeplinkId=ed09915f-7770-4919-8ef2-058af0139cdf&directDl=true&msLaunch=true&enableMobilePage=true&suppressPrompt=true   Join us on this FulGaz Ride. Start Here: https://fulgaz.com/quick-start/ 1 JOIN & DOWNLOAD FULGAZ Create an account to activate your 14-day FREE trial.  Then download the FulGaz from your favourite app store. FulGaz is compatible with iOS, Android, Windows, Apple TV or Mac. To see if your device is compatible with FulGaz check out our guide.   2 Connect your trainer Simply open FulGaz, hit “Get Started,” and then connect your devices via the button at the top of the homepage.   FulGaz is compatible with most smart trainers and smart bikes, speed sensors, and heart rate monitors. To see if your trainer is compatible, check out our guide.   QUICK START GUIDE 3 Let's ride With 2,000+ rides and new ones added weekly, there is something for every level of cyclist. Search for iconic rides or by country, time and difficultly.  Our NEW and TRENDING collections are also a great place to start.   Be social and join us on Teams too - https://teams.microsoft.com/dl/launcher/launcher.html?url=%2F_%23%2Fl%2Fmeetup-join%2F19%3Ameeting_ZjkyYjc2ZTktYTNmOC00OTliLWE5NTItMGM5ZGRiMzI1MWEx%40thread.v2%2F0%3Fcontext%3D%257b%2522Tid%2522%253a%2522b66709e9-1b6a-4649-a18d-017b8a4b8aa7%2522%252c%2522Oid%2522%253a%2522a731b547-aa9a-4990-a6bc-527e8ce60a7e%2522%257d%26anon%3Dtrue&type=meetup-join&deeplinkId=ed09915f-7770-4919-8ef2-058af0139cdf&directDl=true&msLaunch=true&enableMobilePage=true&suppressPrompt=true   303 Webinar Series Continues - February 4th 6-7 TriDot Pool School. We have Coach Brandy Ramirez to take us though the program and where you can find a TriDot Pool School near you!   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to Feb. 18 Coaches Corner - link   Upcoming Programming - Our February focus will be on swimming. Feb. 1 - FASST and essential pool equipment Feb. 8 - Webinar with TriDot Pool School Director, Coach Brandy Ramirez Feb. 15 - How to Read Swim Workout Feb. 22 - Open Water Skills   Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Triathletes, stop guessing and start progressing! At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to take the trial and error out of your training. Personalized workouts, next-level analytics, and seamless onboarding—it's all built to make you better, faster. Try it for two weeks FREE, then keep going for as little as $14.99 a month. The right training plan can change everything. Ready to see how far you can go? Click one of the sign-up links in our show notes today!  Ask A Coach: What's the most important part of the swim stroke? Hint, it's not the stroke. It's F.A.S.S.T. Setup (Rich): Swimming 101 in college, private in-pool lessons, professional assessments with video and coaches (eg, Swim Labs), reading books, Total Immersion, the pro in the lane next - these are all some of the ways that I tried to improve my swimming technique and form.    In July of 2022, I was invited to Dallas with the TriDot coaches at that time to pilot the TriDot Pool School. This was a program that had been in development for years and the coaches were going to be the students/subjects.   The greatest problems to overcome are drag and balance. At the core of the program is the foundation of the swim position that occurs between strokes. In fact, this program spends 90% of its focus on that position between strokes and maybe 10% on the stroke itself.   We are going to introduce the components of this position which we affectionately call F.A.S.S.T. Fingers flat and forward Arm stretched straight Shoulders and hips at 45 degrees Spine aligned from tail to crown with head facing down Thumb to thigh with palm to sky To really learn the FASST method, it helps to have long blade fins, snorkel and nose clips. Here are some links to what I generally suggest and are common at the pool schools. Amazon.com : Speedo Unisex-Adult Swim Training Fins : Sports & Outdoors Amazon.com : Speedo unisex adult Swim Training Bullet Head diving snorkels, Shocking Lime, One Size US : Sports & Outdoors Amazon.com : TYR Ergo Swimclip - Black : Nose Plugs : Sports & Outdoors   The nose clips are to keep water out of your nose while using the snorkel.   Get Gritty Tip: The Power of a Misogi Challenge What if you did something so difficult, so uncertain, that there was a real chance you might fail? That's the essence of *Misogi*—an ancient Japanese practice redefined by modern thinkers as a way to push boundaries, build resilience, and redefine what's possible.   The rule? Pick a challenge so big and audacious that there's at least a 50% chance you won't succeed. It should be something far outside your comfort zone, forcing you to confront your limits—and then go beyond them.   For multi-sport athletes, a *Misogi* isn't just about physical endurance. It's about mental toughness, adaptability, and proving to yourself that you're capable of more than you think. Maybe it's your first ultra-distance event, a self-supported adventure, or a challenge that removes the usual metrics and expectations.   For the everyday human? A *Misogi* might mean committing to something that genuinely scares you—signing up for a triathlon when you don't see yourself as an athlete, tackling a project at work that feels beyond your skillset, or even showing up in a space where imposter syndrome tells you you don't belong.   Here's the truth: You don't grow by doing what you already know you can do. Growth happens when you face uncertainty and decide to take the leap anyway.   So, what's *your* Misogi for 2025?     TriDot Workouts of the Week:  To kickoff our February theme on swimming, let's start with a TriDot Swim workout. Since this is an Assessment Week for both April and I, we thought we'd share the Critical Swim Speed assessment. We'll explain what the session is, how to pace it for your best results, how to calculate your Critical Swim Speed and how to track your progress. Warmup 4 x 25 Kicking With or Without Fins (15 sec) 4 x 25 FASST with Breathing (15 sec) 4 x 25 Pinocchio-Glove (15 sec) 4 x 25 FASST-1-FASST (15 sec) 4 x 25 Finger-Tip Drag Drill (15 sec) 4 x 25 Full Stroke Swimming Build to Z4 (15 sec)     Main Set 200 swim starting slow and gradually building pace from Z2 to Z4 for final 50; rest 2 min 1. Perform a 400 time trial effort from a push (not dive). 2. Recover for 10 to 15 minutes with easy swimming and rest. 3. Perform a 200 time trial effort from a push. Be sure to count your laps correctly. Your 400 time should not be faster than twice your 200 time. Balance of time @ Z2 with excellent form Be sure to enter/confirm your assessment results to update your training intensities and race projections.     Cool Down Balance of time @ Z2 and/or repeat warm up drills as time permits. How to calculate your CSS? Critical Swim Speed (CSS) is a measure of a swimmer's aerobic capacity and is calculated using the following formula: CSS (m/sec) = 200 / (time taken for 400m – time taken for 200m). CSS in meters per second can also be calculated using the following formula: CSS (m/sec) = (D2 - D1) ÷ (T2 - T1), where D1 = 50, D2 = 400, T1 = time for 50m swim in seconds and T2 = time for 400m swim in seconds. Swimming fast can be simplified into a physics equation: (S)peed = Stroke (L)ength x Stroke (R)ate. How to track your CSS? Use TriDot and let it do it automatically. Plus keep a SwimDot score of your percentile ranking, normalized and banded to show you against your peers. Keep a spreadsheet and build this formula into it.  We are happy to email you the CSS Logbook which includes a way to track what your 400 and 200 paces were, the ratio between the two and more. Simply go to the G2G Contact Us Page and send with the subject line CSS and we will get that right over to you. Guess what, Rich! It's that special time of the show where we have some fun as I take you through some fun and maybe, “not-so fun dilemmas.” It's time for…!  Today's Fun Segment: Like It, Love It, or Leave It! (Pool Edition) How It Works: You give your guest three pool-related training experiences. They must "Like It" (it's fine), "Love It" (can't get enough), or "Leave It" (never again!) by assigning one to each category. 1. Lane Etiquette Dilemmas Swimming with someone who constantly touches your feet Circle swimming with five strangers in a lane Getting stuck behind a slow swimmer with no passing room 2. Swim Gear Struggles Goggles that fog up mid-set A swim cap that keeps slipping off Wearing a wetsuit in the pool for “race simulation” 3. Pool Training Drills Endless kickboard drills Hypoxic breathing sets (fewer breaths per lap) Sighting practice in the pool (aka, looking like a dolphin) 4. Post-Swim Realities Smelling like chlorine for the rest of the day That intense hunger that hits 10 minutes after getting out Wet hair dripping down your back no matter how well you towel off 5. Annoying Pool Habits The person who sprints past you, then immediately slows down Mid-lane conversations that block the wall when you're trying to turn Someone doing butterfly in a crowded lane 6. Swim Set Preferences 10x100s on a tight interval A long, slow continuous swim IM (individual medley) even though you're only here for freestyle 7. Unexpected Pool Hazards That mystery warm spot in the water Hairballs floating toward you mid-lap The moment your goggles snap right before the main set   Closing: Thanks again for listening this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey! Train With Coach Rich: 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   Train with Coach April: Coach April Spilde April.spilde@tridot.com Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde Triathlon Fun Segments: Would You Rather? Ironman Confessions Like It, Love It, Leave It Transition Troubles   Shoutouts to: @genucan @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem #grit #grit2greatness #usatriathlon #wintertriathlon #breckenbiener  #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach

Send us a textPeter Laughter, speaker and experienced recruiting/staffing entrepreneur, joins us this episode to discuss why he believes recruitment is broken and how he views the future of HR as a result. [0:00] Introduction•Welcome, Peter!•Today's Topic: Recruitment is Broken—How Can We Fix It?[1:59] Peter journey in recruiting and staffing•Lessons learned from working for a small staffing firm•The commoditization of recruitment and staffing services[19:28] Is recruitment broken?•The connection between engaged employee and customer satisfaction•How transformative technologies will fundamentally change organizations[31:55] How Peter's experience has framed his view of the future of HR•Will HR be viewed as a resource as opposed to a cost center?•The critical impact adaptive leadership can have on an organization's HR team[40:11] Closing•Thanks for listening!Quick Quote“How can our organizations be effective if HR is viewed as a cost center as opposed to a resource?”ResourcesPeter's WebsiteTEDx talk Moth Story (Podcast) Moth Story (Video) Contact:Peter's LinkedInDavid's LinkedInPodcast Manager: Karissa HarrisEmail us!Production by Affogato Media

#473 USAT Winter National Championship  Welcome Welcome to Episode #473 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.   We are excited to have USAT CEO, Victoria Brumfield and USAT Director of Constituent Engagement, Liz Koller joining us to talk about the USA Triathlon Winter National Championship coming up February 15-16 in Breckenridge, Colorado.    This conversation was so much fun and definitely the highlight of my week!   Shoutouts to: @genucan @usatriathlon @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem #grit #grit2greatness #usatriathlon #wintertriathlon #breckenbiener  #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements Feature Interview with Vic Brumfield and Liz Kollar Get Gritty TriDot Workout of the Week - Bike Step Ups Would You Rather? Winter Triathlete Edition Like, Love, or Leave It! (got great feedback from some of my athletes on this) (can't wait to hear! We'll rotate this segment in again soon

303 Episode #472 Strength for Swimming  Welcome Welcome to Episode #472 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. Shoutouts to: @genucan @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem #grit #grit2greatness #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!      Announcements:   Upcoming Programming in January - In January we are going to bulletproof you and your season with a focus on strength and mobility. In fact we have Erin Carson on board to share her expertise on the podcast.    FulGaz Virtual Group Ride Schedule - Starting January 4th, we will be having our monthly FulGaz Virtual Group Ride the 1st Saturday of every month. Join us this week as we ride IM Nice 8am MT. We also have a Zoom link so you can join us and be social. We had a fun ride around the island at IM Cozumel last weekend. We'll announce February's location soon.   Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnesscoaching   There's so much to see and learn from our new page and it's open to everyone!  Webinars Camps and seminars Experts Workout demonstrations Weekly Challenges Athlete Stories and highlights -And so much more!   Ask A Coach Sponsor: G2G Coaching Triathletes, are you tired of guessing your way through training? It's time to train smarter, not harder. At Grit2Greatness Coaching, we've partnered with TriDot to take the guesswork out of your journey and replace it with precision, purpose, and progress.   When you sign up through Coach April's or Coach Rich's TriDot links, you're not just getting access to a powerful platform—you're joining a team that's committed to your success. From personalized workouts to cutting-edge analytics, TriDot adapts to your goals, lifestyle, and fitness level to deliver results like never before.   We'll ensure your onboarding is seamless with our white-glove experience. From account setup to understanding your training insights, we'll be by your side every step of the way. Plus, your journey starts risk-free with a 2-week trial and plans starting at just $14.99 a month after that.   You're capable of more than you realize, and with the right tools and guidance, you can achieve the extraordinary. Let's make it happen together.   Ready to see what's possible? Click the links in our show notes to start training smarter, dreaming bigger, and crossing those finish lines stronger than ever.  Ask A Coach: Swim strength program? Triathletes need a balanced approach to strength and mobility training to enhance performance and prevent injuries. Here are some key recommendations for swim specific training.  Swim Specific Strength and Mobility Here are some strength and mobility exercises that can help improve your swim performance, body position, and reduce the risk of injury: Strength Exercises 1. **Pull-Ups**: Strengthen your lats, traps, and overall upper body strength. 2. **Squats**: Build lower body strength, crucial for powerful kicks. 3. **Bench Press**: Enhances upper body strength, especially the chest, shoulders, and triceps. 4. **Planks**: Improve core stability, which is essential for maintaining a streamlined body position. 5. **Deadlifts**: Strengthen your lower back and hamstrings, helping with overall body stability. 6. **Box Jumps**: Increase explosive power, useful for starts and turns. 7. **Swim Bands**: Great for developing catch and follow through strength. Mobility Exercises 1. **Shoulder Rolls**: Improve shoulder mobility and scapular rhythm. 2. **Hip Circles**: Enhance hip joint mobility, crucial for effective kicking. 3. **Neck Rotations**: Relieve tension and improve head positioning. 4. **Thoracic Rotations**: Increase thoracic spine mobility for better rotation during strokes. 5. **Lunge Rotations**: Work on hip and shoulder mobility, improving overall body coordination. Body Position Exercises 1. **Bird Dog**: Develop stability through your torso and shoulders while moving your limbs. 2. **Dead Bug**: Maintain a straight spine while moving your arms and legs. 3. **Backstroke Body Position Exercise**: Focus on keeping your head, hips, and heels in a horizontal line. Injury Avoidance Exercises 1. **Foam Rolling**: Release muscle tightness and improve flexibility. 2. **Dynamic Stretching**: Warm up your muscles and joints before swimming. 3. **Core Strengthening**: A strong core helps maintain proper body alignment and reduces strain on other muscles. Incorporating these exercises into your routine can help you swim more efficiently, maintain a better body position, and reduce the risk of injuries. Do you have any specific goals or areas you'd like to focus on? Get Gritty Tip: What is something you should have said “no” to?    That's it for our “Get Gritty” tip of the week! Stay tuned for more practical strategies to build resilience and mental toughness in every episode.   Today's Fun Segment: Like, Love, or Leave It (Triathlete Edition) Concept: This game is all about triathlon jargon and fun hypotheticals. You present three things to your guest, and they have to assign each one to one of the following categories: Love it (It's essential, part of their triathlon journey) Like it (It's fun but optional, like an extra workout lap) Leave it (It's totally ridiculous and belongs in the “no way” pile) Food & Nutrition A gel pack that tastes like your favorite dessert. Post-race craft beer brewed with electrolytes. A mid-ride snack that's actually spaghetti wrapped in foil. Weather Challenges Racing in a torrential downpour because "grit builds character." Training in 100-degree heat with no shade for miles. A surprise snowstorm halfway through your race. Training Buddies A dog who loves open-water swims and runs. A hyper-competitive friend who always leaves you in the dust. A parrot on your shoulder that squawks "Go faster, old man!!" during rides. Unique Races A triathlon where each leg is in a different location (hypothetically, of course). A costume-themed triathlon where your gear must match your character. A race that includes solving puzzles in transition for time bonuses We want to hear from you! Share your thoughts on our “Like, Love or  Leave It!!” with us on @303triathlon and we'll share them on the show! Closing: Thanks again for listening this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey! Train With Coach Rich: 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   Train with Coach April: Coach April Spilde April.spilde@tridot.com Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde  

Episode # 470 Indoor Cycling We have an exciting show today as we continue our Winter Series on different ways to stay fit during the cold dark months of winter. This week we are spinning up a discussion on Indoor Cycling. #ironmantri #cycling #triathlon #swimbikerun  #Iamtridot #tridotambassador #tridotcoach Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!  In Today's Show Announcements Ask A Coach - How to get the most out of indoor cycling? Feature Interview - Bec Burns of FulGaz Triathlon News/Updates - Taupo 70.3 World Champs Pics and Results   Announcements:  Upcoming Programming in January - I can't believe we are already talking about January but we are. To set the stage for January, you need to appreciate the journey we've been on and where we are headed in our seasonal programming. In November we discussed the transition season and the importance of taking some time off. In December we have been exploring different winter sports or activities like skiing; downhill, cross country, snowshoeing and more. In January we are going to bulletproof you and your season with a focus on strength and mobility. In fact we have Erin Carson on board to share her expertise on the podcast.    Indoor Cycling with FulGaz - December 17th we had our webinar with Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course while getting their bike sessions done.   Virtual Group Ride Schedule Dec. 21 - IM Kona 8am MT Dec. 28 - IM Cozumel 8am MT Jan. 4 - IM Nice 8am MT   Ask A Coach: How to get the most out of your indoor cycling?    Advantages of Indoor Cycling on a Trainer   Indoor cycling on a trainer offers numerous benefits, making it an excellent alternative to outdoor cycling. Here are some key advantages:   Safety and Convenience - **Avoiding Traffic**: Indoor cycling eliminates the risks associated with road traffic, providing a safer environment for your workouts. - **No Unwanted Stops**: You won't have to deal with traffic lights, stop signs, or other interruptions, allowing for a continuous and uninterrupted workout.   Control Over Environment - **Climate Control**: You can exercise in a controlled environment, free from weather-related issues such as rain, snow, or extreme heat. - **Consistent Conditions**: Indoor cycling ensures consistent conditions, allowing you to focus solely on your performance without external variables.   Time Efficiency - **Easy Access to Nutrition**: Having your nutrition readily available means you can stay hydrated and energized without having to stop. - **Efficient Use of Time**: Indoor cycling allows you to maximize your workout time without the need for travel or preparation associated with outdoor rides.   Indoor Trainer Options There are several high-quality indoor trainers available, catering to different needs and budgets:   - **Wahoo**: Known for their realistic ride feel, Wahoo trainers like the **Kickr Move** and **Kickr Core Zwift One** are popular choices. - **Elite**: Elite trainers, such as the **Direto XR-T**, offer stability and smooth resistance. - **Garmin**: Garmin also provides reliable indoor trainers that integrate well with their other fitness devices.   Training Platforms To enhance your indoor cycling experience, you can use various training platforms:   - **TrainingPeaks**: A comprehensive platform for planning and tracking your workouts. - **Tridot**: Offers personalized training plans and detailed analytics to help you improve your performance.   Virtual Riding Platforms Virtual riding platforms add an element of fun and engagement to indoor cycling:   - **Zwift**: A popular platform that allows you to ride in a virtual world, compete with others, and join group rides. - **Fulgaz**: Known for its high-quality video-based rides, Fulgaz offers a unique and immersive experience. According to their website, Fulgaz provides "the most realistic and engaging virtual cycling experience available," with thousands of routes from around the world.   Indoor cycling on a trainer combines safety, convenience, and efficiency, making it an excellent choice for cyclists of all levels. With the right equipment and platforms, you can enjoy a fulfilling and effective workout from the comfort of your home.   Get Gritty Tip:Daily Stoic | Stoic Wisdom For Everyday Life   Closing: Thanks again for listening this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey! Train With Coach Rich: 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   Train with Coach April: Coach April Spilde April.spilde@tridot.com Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde  

UConn faces a major test tonight as the Huskies take on Iowa State in the Basketball Hall of Fame Showcase at Mohegan Sun Arena. Freshman phenom Sarah Strong goes head-to-head with Iowa State's star Audi Crooks in a clash of rising college basketball forces. Mark Zanetto breaks down the matchup, UConn's shooting game, and the role of the Huskies' depth as they look to remain dominant. Stick around for key insights, what to watch for, and don't miss Mark's live breakdown after the game to discuss all the action. Show Notes Segment 1: UConn's Steady Star Meets Iowa State's Towering Force• Sarah Strong has been electric in her first season, averaging 16.1 points, 8.2 rebounds, 3.6 assists, and 2.3 steals on 56% shooting. Tonight, she'll face her toughest challenge yet in Audi Crooks, who's averaging 21.6 points and 8.1 rebounds for Iowa State.• What to Watch: How will the officiating impact the game early? Will they let them play, or could Strong get into foul trouble like against Notre Dame? If Crooks starts rolling inside, UConn will need the bench to step up in a big way. Segment 2: UConn's Shooting: Can It Outpace Iowa State?• Geno Auriemma emphasized aggressiveness from beyond the arc after UConn bounced back from a cold night at Notre Dame. Seven Huskies hit threes against Georgetown, showing the balance and depth UConn needs tonight.• Iowa State has struggled to get production from its shooters like Kenzie Hare and Lily Hansford, but they can't be ignored. If they get hot, UConn must be sharp defensively while continuing to hit threes on the other end.• What to Watch: Will UConn stick to its high-volume 3-point approach, even if shots don't fall early? Segment 3: Depth and Opportunity for UConn's Frontcourt• With Crooks presenting a dominant inside presence, UConn's depth becomes key. Sarah Strong will lead the charge, but Ice Brady, Jana El Alfy, and Morgan Cheli will need to contribute meaningful minutes.• Iowa State's supporting cast has struggled, and UConn must take advantage of those gaps.• What to Watch: Can UConn's frontcourt defend without fouling and make Crooks work for everything? Final Thoughts:This game is all about execution, discipline, and poise under pressure. Mark will be LIVE after the game to break down everything you need to know, so join the conversation and bring your questions. Ad Reads FanDuel Ad “Get ready to tackle the NFL action with FanDuel, America's Number One Sportsbook! Because right now, new customers can bet FIVE DOLLARS and get ONE HUNDRED AND FIFTY DOLLARS in BONUS BETS if you win! The FanDuel Sportsbook app gives you everything you need to place live bets on the NFL—all in one place. 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This season, you can win up to 1000x your money on your lineups, and they've got fast, safe withdrawals—sometimes in as little as 15 minutes when your picks hit! Plus, the holiday season is huge right now on PrizePicks. They're giving away two FREE Picks in December and $30 MILLION in rewards during their Picksmas celebration. Download the app today and use code LOCKEDONCOLLEGE to get $50 instantly after you play your first $5 lineup! That's right—$50 instantly after you play your first $5 lineup! PrizePicks: Run Your Game!” TNT College Football Playoff Ad :“It's that time of the year—the College Football Playoff is back! And with the newly expanded 12-team format, it's guaranteed to be bigger and better than ever—bringing you all the hard-hitting and high-flying excitement that you love. TNT Sports' coverage of the College Football Playoff begins December 21st, starting with the College Football Playoff Kickoff Show presented by AT&T at 11 AM Eastern. Leading into our first matchup—the Southern Methodist University Mustangs battling the Penn State Nittany Lions at noon. Then, the Clemson Tigers look to upset the Texas Longhorns in a showdown at 4 PM Eastern. Don't miss a moment of the action. Watch the College Football Playoff presented by Allstate—LIVE on TNT, TruTV, TBS, and Max.” Closing:Thank you for tuning into another episode of Locked On UConn. Remember to subscribe, leave a review, and join me LIVE after the game for our full breakdown. This is Mark Zanetto reminding you: It's not just about getting it done—it's about doing it in a way that can't be done any better. Go Huskies!

Episode #469 Winter Training Series Sunday, May 24, 2020 6:59 AM Welcome Welcome to Episode #469 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. Today we are continuing our Winter Training Series theme with a discussion on Snowshoe Running.    Shoutouts to: @genucan @ironmantri @coloradosride @ @303triathlon @tridottraining @tridottrainingsystem #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach #303EndurancePodcast   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 Ask A Coach - Snowshoe Running 101 Triathlon News/Updates - Taupo 70.3 World Championships   Announcements: Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. As you will hear in our upcoming interview with Coach Mark Allen, this is the time of year to take a break from the training and do other things that keep you active.   We are going to explore a different winter sport or activity each week in December. Dec 6: Skiing; downhill, cross country classical, skate skiing, skimo Dec 13: Indoor Cycling and FulGaz Group Rides Dec 20: Hiking and snowshoeing Dec 27: Indoor rowing and wall climbing   Indoor Cycling with FulGaz - December 17th we are gearing up for winter training. Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course whilst getting their bike sessions done.   Virtual Group Ride Schedule Dec. 21 - IM Kona 8am MT Dec. 28 - IM Cozumel 8am MT Jan. 4 - IM Nice 8am MT   Ask A Coach:   Guide to Snowshoe Running: Benefits, Gear, and Getting Started When the trails turn white and the temperatures drop, don't let your running routine hibernate—embrace the snowy landscape with snowshoe running! This invigorating winter activity offers a plethora of benefits for triathletes and fitness enthusiasts alike. The Benefits Snowshoe running is a powerhouse workout that combines cardio, strength, and endurance. The added resistance of trudging through the snow increases the intensity of your runs, making it a phenomenal cardiovascular exercise that boosts your aerobic capacity. The uneven terrain challenges your stabilizer muscles, enhancing strength and coordination. Plus, it's a low-impact activity that reduces the risk of injuries typically associated with running on harder surfaces. Snowshoe running also works your core and legs harder than traditional running, promoting muscular and tendon development while improving overall athletic performance. Essential Gear Getting started with snowshoe running requires some specialized equipment, but don't worry—it's straightforward. Here's what you'll need: Snowshoes: Opt for running-specific snowshoes which are lighter and more streamlined than their hiking counterparts. Brands like Atlas and MSR offer excellent options. Running Shoes: Wear your regular trail running shoes, paired with gaiters to keep the snow out. Apparel: Dress in moisture-wicking, breathable layers to stay warm and dry. Don't forget gloves and a hat to protect against the cold. Poles (Optional): Some runners prefer using poles for added stability, especially on uneven or steep terrain. How to Get Started Starting your snowshoe running journey is easier than you might think. Follow these steps to hit the snow-covered trails with confidence: Find a Trail: Look for local parks or dedicated snowshoe trails. Many ski resorts also offer groomed trails perfect for beginners. Warm-Up: Just like any workout, start with a dynamic warm-up to prepare your muscles and prevent injuries. Pace Yourself: Snowshoe running is more challenging than regular running, so begin with shorter distances to build your endurance. Focus on Form: Keep a shorter stride and lift your knees higher to navigate through the snow effectively. Use your arms to maintain balance. Stay Hydrated: Cold weather can be deceiving; you still need to stay hydrated, so bring water and hydrate regularly.   5 Best Trails to Check Out in Colorado according to All Trails:   #5. Nymph Lake Trail: Head out on this 5.0-mile out-and-back trail near Estes Park, Colorado. Generally considered a moderately challenging route, it takes an average of 2 h 34 min to complete. Before heading out on a winter hike in Rocky Mountain National Park, it is a good idea to have experience hiking in winter conditions. It is advised to keep your eye on weather and avalanche conditions.    #4. Lost Lake via Hessie Trail: Located near the small town of Eldora west of Nederland, this 4.0 mile route starts at the Hessie Trailhead off County Road 130 and leads to the Devil's Thumb Trail. This great trail is a perfect option for a day trip with an incredible destination. Keep an eye out for moose which are commonly seen along this trail!   #3. Saint Mary's Glacier: Explore this 1.6-mile out-and-back trail near Idaho Springs, Colorado. Generally considered a moderately challenging route. This is a very popular area for cross-country skiing, fishing, and hiking, so you'll likely encounter other people while exploring. The best times to visit this trail are April through October. Dogs are welcome, but must be on a leash.  #2. Royal Arch Trail: Try this 3.3-mile out-and-back trail near Boulder, Colorado. Generally considered a challenging route. This is a very popular area for hiking, snowshoeing, and running, so you'll likely encounter other people while exploring. The best times to visit this trail are March through October. Dogs are welcome and may be off-leash in some areas.   #1: Emerald Lake Trail: Try this 3.2-mile out-and-back trail near Estes Park, Colorado. Generally considered a moderately challenging route, it takes an average of 1 h 39 min to complete. This is a very popular area for fishing, hiking, and snowshoeing, so you'll likely encounter other people while exploring. The trail is open year-round and is beautiful to visit anytime. You'll need to leave pups at home — dogs aren't allowed on this trail.   Snowshoe running is not just a winter substitute for your regular runs; it's a unique and effective way to enhance your overall fitness. So, strap on your snowshoes, and get ready to explore the serene, snowy wilderness while taking your training to the next level. Your future triathlete self will thank you! Ready to take on the snowy trails? Remember, the only limit is the one you set yourself. Happy snowshoe running!   303Triathlon News and Updates:   IRONMAN 70.3 World Championship 2024: PRO Women predictions, podium picks and ones to watch 2024 has featured an everlasting gobstopper of a race calendar, with the T100 Series really kicking things off back in March. And now, finally, the IRONMAN 70.3 World Championship in Taupo finishing up what has got to be the busiest year of PRO triathlon racing in recent history. With a world title, and the last chance to grab valuable (literally) IRONMAN Pro Series points on the line, the PRO women's start list is stellar. So as some of the world's fastest female triathletes line up for one last dance before the year is out, who are the top contenders for the win? For the last time in 2024, it's time to dust off my crystal ball and attempt to bring you my pre-race predictions.   There are a number of names on the 62-strong PRO women's start list who could certainly contend for the podium at the 2024 IRONMAN 70.3 World Championship. And with the race coming so late in the year, and happening almost on the other side of the world for a large number of the athletes. If there was ever a race where ‘anything could happen' this is probably it.    April's Women's Picks: Taylor Knibb Kat Matthews Paula Findlay April's Men's Picks: Mathis Margirier Matt Dubrick Matt Hanson Rich's Women's Picks: Taylor Knibb Julie Derron Ashleigh Gentle Rich's Men's Picks: Hayden Wilde Kyle Smith Leo Bergere   https://proseries.ironman.com/stories/start-list-pro-field-2024-vinfast-ironman-703-world-championship Is IRONMAN reconsidering Kona / Nice World Championship split as new survey drops fresh hint? It's been a hotly-debated topic ever since the rotation with Nice was announced and it seems all options are now open for the IMWC.   The future location and format of the IRONMAN World Championship would appear to be more up in the air than ever judging by the latest development from the M-Dot brand.   Rumours have been swirling around for much of the second part of this year as to whether the current rotation between the spiritual home of Kona and Nice will see out its four-year cycle.   The IMWC had always been held in Hawaii, with the men and women racing on the same day. That was until 2022 when they were each given their own day in Kona, with the pro women racing on the Thursday that year and the men on the Saturday.   From a pro racing perspective the hugely important benefit of that was that the women had their own day of racing and all the coverage that entailed.   However at that point it proved too much for the islanders, with the then mayor saying: “We learned that more than one race day during IRONMAN week is too many for the community to manage.”   But with a steadfast commitment now in place for separate race days for men and women, IRONMAN decided a dual location system was the next best solution – so for 2023 they announced that the women would race in Kona and the men in Nice around a month before, which would then rotate for the next four years through to 2026.   We're only halfway through that process and it's far to say it continues to split opinion more than virtually any other topic in triathlon – with huge implications for age-groupers and pros alike.   It's a burning issue for Scott DeRue, who this year took over from long-term incumbent Andrew Messick as IRONMAN's CEO and inherited the rotation format.   Another potentially significant recent change is a new mayor in Hawaii – so could two days in Kona now be back on the table?   ‘Listening and learning' Judging by a survey that IRONMAN have sent out to sections of the media (and plenty of others by the sounds of it, including the all-important athletes) it would appear that all options are again up for discussion.   The email introduction to the survey we received read as follows: “Respected Members of the Media – Two years ago, we split the IRONMAN World Championship, spanning both Kona and Nice, and we are incredibly proud of all that our athletes have achieved in both of these historic and beautiful locations.   Email/Survey Two years ago, we split the IRONMAN World Championship, spanning both Kona and Nice, and we are incredibly proud of all that our athletes have achieved in both of these historic and beautiful locations. During these two years, we have sought and received feedback from diverse stakeholders to help us better understand the important role of the IRONMAN World Championship within our community. One thing is clear – the IRONMAN World Championship is the pinnacle of our sport, a celebration of human achievement, and a testament to the passion and commitment of our IRONMAN community.   As we look to the long-term future of the IRONMAN World Championship, we are committed to listening to and learning from our community. In this spirit, we would like your input as a valued member of our IRONMAN `ohana. Your feedback will form part of the ongoing inputs we will continue to collect as we envision the long-term future of the IRONMAN World Championship.    Would You Rather? -  Colorado Triathlete Edition   1. Bike the Peak to Peak Scenic Byway (and call it "leg day x10") or Bike through Garden of the Gods (while dodging tourists with selfie sticks)?   2. Train at the U.S. Olympic Training Center or train in Aspen with a pro?   3. Do a winter triathlon (rocking three layers of thermal spandex like a high-altitude marshmallow) or  race the Colorado Triathlon in the summer?     4. Race in Boulder where a 70-year old passes you on a carbon fiber bike while drinking kombucha or race in Colorado Springs with the Academy cadets yelling “Go faster old man!” like your life depends on it?     5. Run in Crocs because you forgot your running shoes or bike in a ski jacke that you can't take offt?     6. Join a relay team with a local pro triathlete and do your strongest discipline or join a team with your friends and you each have to do your weakest discipline?       Closing: Thanks again for listening this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey! Train With Coach Rich: 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   Train with Coach April: Coach April Spilde April.spilde@tridot.com Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde  

Send us a textChris Havrilla, Vice President of HCM Product Management at Oracle, joins us in this episode to discuss the hurdles organizations face (or merely think they face) when looking to integrate new technologies into their workflows. She also explores how organizations can benefit from learning to work with AI.[0:00] Introduction•Welcome, Chris!•Today's Topic: How to Reduce Technological Adoption Barriers in Organizations[4:34] How has HR evolved in the last few years?•HR is finally in a place where technology can work for it•The root causes of HR teams' reluctance to adopt new technologies[16:06] How can organizations reduce technological adoption barriers?•Reframing new technology as a strategic “team member” rather than a threat•Mitigating fear, uncertainty, and doubt surrounding AI implementation[29:11] How can organizations practically integrate AI?•Shifting the conversation from “Will AI replace me?” To “How can AI help me work more efficiently?”•Why quality assurance remains essential in AI-assisted workflows[34:09] Closing•Thanks for listening!Quick Quote“I think the thing that is really messing people up is the notion of transformation [when adopting new HR technologies] . . . but if you can show people how to take baby steps, the momentum builds pretty quickly.”Contact: Chris' LinkedInDavid's LinkedInDwight's LinkedInPodcast Manager: Karissa HarrisEmail us!Production by Affogato Media

Episode #468 Winter Wonderland Sunday, May 24, 2020 6:59 AM Welcome Welcome to Episode #468 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.   Before we jump in, I've learned an interesting factoid I want to share with you and get your perspective on (not dad-joke related).

Episode #467 Mark Allen's Crucial Role of Rest  Welcome Welcome to Episode #467 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.   It's our post-Thanksgiving show and we are thankful you are here. If you thought the cranberries, mash potatoes and pumpkin pie made the meal, wait until you see what we've been cooking up. Your post-Thanksgiving treat is expert tips from 6-time IRONMAN World Champion and the athlete named Best Endurance Athlete of all time by ESPN. Coach Mark Allen is going to share his tips on how to use this time to set the stage for your best race season in 2025.   Quick Intro Mention: Zed Pitts and others sharing feedback on last week's Building Powerful Habits discussion. Zed is such an amazing example of steadfastness, inspiration, and grit! I recently interviewed him on the Grit2Greatness Endurance Podcast and can't wait to share more of him on Monday when it drops so everyone be sure to check it out! Congrats to those who raced Ironman Cozumel last weekend Taking IMU Certification and eager to bring some of the information to future episodes Me too! I'm really loving the format of having experts and masters sharing together in the same space. The experts are bringing in the most updated information and science and the masters share their incredible experience and wisdom. It's truly a winning combination. I'm finding that every certification course I take expands my knowledge. USAT Level 1, USAT Short and Long Course, TriDot all added layers or really expanded my thinking. Each gave me concrete tools. Evolution of Triathlon - 100% Hydration - 100% Running Mechanics - 100% Cycling Mechanics - 100% Swimming Mechanics - 100% Sports Nutrition - 100% Principals of Exercise Science 50% Data Driven Training Part 1 Data Driven Training Part 2 Adjusting Training   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 Ask A Coach: Powerful Habits for Triathlon Success At The Races: T100 World Champs Results and   There are incredible deals at Blueseventy's Black Friday sale! Save 25% on everything at Blueseventy.com plus even deeper savings on select items 50% off Sprint wetsuits! 50% off ALL goggles! And 40% off Fusion wetsuits! Blueseventy Black Friday sale ends December 3rd!   Announcements: Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. As you will hear in our upcoming interview with Coach Mark Allen, this is the time of year to take a break from the training and do other things that keep you active.   We are going to explore a different winter sport or activity each week in December. Dec 6: Skiing; downhill, cross country classical, skate skiing, skimo Dec 13: Indoor Cycling and FulGaz Group Rides Dec 20: Hiking and snowshoeing Dec 27: Indoor rowing and wall climbing   Indoor Cycling with FulGaz - December 10th we are gearing up for winter training. Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course while getting their bike sessions done.   Virtual Group Ride Schedule Dec. 14 - IM Nice 8am MT (Rich Lead) Dec. 21 - IM Kona 8am MT (April Lead) Dec. 28 - IM Cozumel 8am MT (PB and Jelly)   Grit2Greatness Coaching - Maybe not this show, but we should probably think about how we want to handle the launch announcement and the assets (social, website, etc.). ← Super excited for the potential!   Ask A Coach: Mark Allen on Recovery #463 - Reset Recovery - Why It's Important to Take a Short Break? #464 - Strategy Inputs - Reflection, SWOT, greatest levers, what's calling you #465 - Designing your Blueprint - How your strategy informed priorities and areas of focus. Camps, blocks, TPS #466 - Powerful Habits -  #467 - Hall of Fame triathlete, 6X IM WC Coach Mark Allen to helps us pull it all together and help frame how to approach your training this time of year between seasons.   Recovery Why should you take a break? Adrenal reserves and the water table example. When should you take a break? How long should you take a break and how much training? What you learned as a professional triathlete? And/or, what are the professionals doing this time of year? Reflect How to reflect? What is the purpose, or what is the goal? How might reflecting inform next year's plan? Training What should be our focus? What are the goals? What should we avoid? Winter Activities Are there winter activities that complement the athletic demands of triathlon? If so, what? Making indoor training engaging. What do you see in the market that helps athletes sticking to their training during the winter? What habits do you like to see athletes develop this time of the season?   Let's get into our interview with Coach Mark Allen!     303Triathlon News and Updates: TBD   We can discuss the upcoming 70.3 Worlds in Taupo, New Zealand. I would love to ask you, if you could do an IM 70.3 anywhere, where would it be and why?   Cool. We may browse the Ironman calendar and the FulGaz library.   April's Dad Joke→ I might add in the beginning or closing, it'll be a surprise! ;)   Closing: Thanks again for listening this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!   Train With Coach Rich: 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   Train with Coach April: Coach April Spilde April.spilde@tridot.com Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde

Episode Summary: In today's episode, we cover key financial reports, holiday sales projections, and new consumer trends affecting the furniture industry. Highlights include anticipated growth for the holiday season, financial updates from major furniture brands, and insights into consumer demand for design services. Tune in for a deep dive into the forces shaping the furniture market and what they mean for retailers and industry professionals.Key Topics Covered:Holiday Retail Sales Outlook:The National Retail Federation (NRF) projects holiday sales to increase by 2.5%-3.5% year-over-year, potentially reaching up to $989 billion.Economic factors, including stock market gains, higher home values, and wage growth, are supporting consumer purchasing power.Despite slower job growth in October due to temporary factors, overall economic growth and cooling inflation suggest steady sales growth for retailers this season.Furniture Retail Financial Updates:Mattress Firm: Reported a 10.3% decline in Q3 sales, down to $1.06 billion. Net income also fell sharply to $12.7 million from $41.1 million last year.Tempur Sealy: Achieved a 1.8% increase in net sales, driven by strong international performance with a 12.4% rise, bringing Q3 revenue to $1.3 billion. Net income grew by 14.7% to $130 million.Arhaus and Leon's Furniture: Both companies faced revenue declines, with Arhaus seeing nearly a 50% drop in net income and Leon's reporting a 30% decline. These results highlight the mixed landscape for furniture retailers amid cautious consumer spending.Rising Demand for Design Services:New research shows 48% of consumers are interested in professional design services, especially for the living room, followed by kitchens and bedrooms.Interest is particularly high among younger generations, with 12% of Gen Z and 10% of younger millennials planning to use design services, compared to only 2% of baby boomers.Payment preferences vary: 38% prefer a flat project fee, while 34% would choose a percentage-based fee on furniture purchases. Higher-income households show stronger intent to engage design services.Notable Insights:Generational shifts in demand suggest an expanding market for home design services.International growth and operational efficiencies are key strategies for some companies to counter domestic retail challenges.Closing: Thanks for joining us on this episode of Furniture Industry News. Stay tuned for more updates on market trends, industry performance, and strategic insights. Don't forget to subscribe for your weekly briefing on the latest in furniture retail and design!

24_11_02 -Ep.336  - Run With Horses Podcast  - Calling and Equipping Disciple Makers Podcast:  rwh.podbean.com Website:  www.runwithhorses.net Youtube:   https://youtube.com/@rwhpodcast Facebook:   https://www.facebook.com/RWHpodcast Instagram:  https://www.instagram.com/rwh_podcast Twitter:   https://twitter.com/RWH_podcast Susan's New book – Parenting Manual https://a.co/d/8L7GWIo Norman's New book – Pursuing Godliness Together  - It's a practical, quick read! https://a.co/d/c7Y7F04 **(28:00)** I have been focusing on the church and a discipleship pathway for a few months now. Today I want to circle back to a key point. We're remembering why churches must prioritize training disciple makers, ensuring that each member is both equipped and encouraged to engage in making disciples. Welcome to Run With Horses! My name is Norman and my goal is to help you thrive as a follower of Jesus. The spiritual life is both incredibly simple and potentially the most difficult part of your life. God invites you to live intentionally and on His mission. It's very cool that we can do that together! Thank you for joining me today! “If you're new here, you can check out past episodes at runwithhorses.net. As always, I appreciate your feedback, questions, and reviews!” **(27:00 – 23:00)**    Spiritual Habits - Daily Devotions**     - **Key Passage**: Psalm 1:1-3 - 1Blessed is the man Who walks not in the counsel of the ungodly, Nor stands in the path of sinners, Nor sits in the seat of the scornful; 2But his delight is in the law of the Lord, And in His law he meditates day and night. 3He shall be like a tree Planted by the rivers of water, That brings forth its fruit in its season, Whose leaf also shall not wither; And whatever he does shall prosper. Highlights the strength and fruitfulness of those who meditate on God's Word daily. A disciple maker builds a strong foundation on God's Word. - **Building Daily Devotional Habits:** Just as physical food sustains our bodies, daily time in Scripture and prayer nourishes our spirits. Discipline is required, but the rewards are life-giving. - **Practical Tips**: Find a consistent time, place, plan and method that work for you—whether journaling, guided reading, Chapter a day or praying through Scripture. Just do it. **(23:00 – 0:00)* *   The Church's Mission to Train Disciple Makers**   - **Defining the Church's Role in Discipleship**: The church isn't just a gathering place; it's a training ground. We're called to move beyond simply teaching about discipleship to actively making disciple-makers.   - ##**Key Goals in Disciple-Maker Training**:     - **Mature, Self-Feeding Believers**: Equip members to study Scripture and grow spiritually on their own. This is a critical step if they are to teach others.  Heb. 5:12 - 12 For though by this time you ought to be teachers, you need someone to teach you again the first principles of the oracles of God; and you have come to need milk and not solid food. 13 For everyone who partakes only of milk is unskilled in the word of righteousness, for he is a babe.      - **Everyday Missionaries**: Members should be able to share their faith naturally within their own circles—family, workplace, and community.  Acts 1:8 -  8 But you shall receive power when the Holy Spirit has come upon you; and you shall be witnesses to Me in Jerusalem, and in all Judea and Samaria, and to the end of the earth.”      - **Trained Disciple-Makers**: We aim to cultivate disciple-makers, not just attendees, with hearts prepared to replicate the faith. Matt 28:18-20 - 18 And Jesus came and spoke to them, saying, “All authority has been given to Me in heaven and on earth. 19 Go therefore and make disciples of all the nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, 20 teaching them to observe all things that I have commanded you; and lo, I am with you always, even to the end of the age.”    - **Pastors, Church Leaders, and Missionaries**: As God leads, some will be called to new roles in leadership and church planting, supporting disciple-making movements in other communities. ## The Church needs an Intentional Process - **Engage, Connect, Equip, Release Discipleship Framework**: Revisit the pathway and its critical role in building disciple-makers ready to serve both within the church and beyond. Not THE way, A way. Every church needs to be intentional about carrying out the mission of Jesus. ##**Examples of Disciple-Making in Action**: - **Sunday School Reimagined**: What would a disciple-making approach look like? From intentional mentoring to encouraging members to reach others personally. - **Training and Support from the Church**: Weekly large gatherings are more than services; they're opportunities for mutual encouragement, skill-building, and strategic equipping. -**Smaller groups provide ongoing accountability and support in life and ministry**:  A place for deeper, slower conversations. More personal interaction. A time for questions. Practical personal support as a disciple maker. **(00:00) END PART 1** **(27:00 – 5:00) BEGIN PART 2** Practical Steps for Churches to Train Disciple Makers**      ##- **Identify Local Needs and Engage Culturally**: For the church to be effective, we must first understand the needs and concerns of our local community. -What is going on in our community? What are people talking about? What do they do in their free time? How can we show them the love of Jesus in practical ways? Where can we join them and build relationships? Soup kitchens, food pantries, sports parks, high school games, community events...  --- **Lead by Example**: Church leaders can model engagement, showing how to reach people relationally, addressing both practical needs and spiritual hunger. Let the church know what you are doing and invite them to join you. ##- **Provide ongoing Evangelism and Discipleship Training**:   --- **Annual Evangelism Training**: Practical workshops in both “What is the Gospel?” and “How to Share the Gospel,” along with practice sessions. Keep it in front of the church. Hear testimonies from people on a regular basis. Their salvation testimony, a story of sharing the gospel with a co-worker, etc. Encouraging and challenging.   --- **Disciple-Making Groups**: Encourage small group Bible studies aimed at disciple-making, not just fellowship. Edify first. How are we growing? What weaknesses do we have as a church family? How can we address them? Foundations first, then build, every one spiritually healthy and on mission is the goal. - **Encourage Community Participation**: Join local events, showing the love of Christ through service, conversation, and invitations to faith-centered gatherings. Do things in public as a church. Encourage activity participating in community events. We can't be salt and light if we are always in the building with the doors shut!  -  **(5:00 – 1:00)**   Doctrine of the Month - Doctrine of Man**      - **Key Concept**: “Made in God's Image”  Genesis 1:26-27 - 26 Then God said, “Let Us make man in Our image, according to Our likeness; let them have dominion over the fish of the sea, over the birds of the air, and over the cattle, over all the earth and over every creeping thing that creeps on the earth.” 27 So God created man in His own image; in the image of God He created him; male and female He created them.  Man was created uniquely, bearing God's image, with a capacity for relationship, creativity, and purpose. - **Understanding Man's Purpose**: Man is designed to glorify God. We reflect God's character, are called to steward His creation and to live in fellowship with Him. - **Sin's Effect on Humanity**: Sin distorts our ability to reflect the image of God and accomplish His purpose. It also separates us from God, but in Christ, we are redeemed, and our purpose is restored. **(1:00)**   **Closing**   - “Thank you for listening today! Training disciple makers is essential to a thriving church body on mission. As you reflect on this, consider your role—both individually and within the church—in reaching others with the hope of Jesus." -If you enjoyed the show you can listen to all the past shows wherever you listen to podcasts. A good place to start is at runwithhorses.net. You can also write me at norman@runwithhorses.net or leave a comment on the Run With Horses Podcast facebook page. Take time today to pause and thank God for His work in your life and keep running. **(00:00)** Parenting Manual and Pursuing Godliness Together Susan's New book – Parenting Manual https://a.co/d/8L7GWIo My wife has a new book out. She took some of the lessons from Scripture that helped us as parents and put them together into a parenting manual written as one thought a day from the Bible. You can find it on Amazon by searching for Susan Jane Smith, Parenting Manual. I also have a link in the show notes. If you are a parent or know a parent who is interested in raising godly children, this book can point you to Scripture that will help you keep your focus as you take the journey with your children. The book is $5 and is available as a paperback or kindle book. If you read it, leave her a review, it really does help others find it! Thanks!

All the links you need https://linktr.ee/TheMikeyPodcast In this episode of the Mikey Podcast, I'm comparing Aftershock and GoldenSky, two massive festivals in Sacramento. I break down the differences between the festivals' atmospheres, crowds, food options, and how the festivals cater to fans. Aftershock is a beast of a rock festival, delivering chaotic energy, epic performances, and a chill VIP experience. Meanwhile, GoldenSky feels more like a fashion show, where attendees are more concerned with their Instagram shots than the music. Both festivals are produced by Danny Wimmer Presents, but they couldn't be more different. I'll share my thoughts on what makes each festival unique, which one I think reigns supreme, and how both could better embrace their local Sacramento roots. Intro: Recap of Aftershock and GoldenSky weekends Festival Rundown: What's Aftershock? What's GoldenSky? How do they compare? Crowd Differences: Metalheads vs. country fans—who's more respectful? Food & Drink: Aftershock's food trucks vs. GoldenSky's legit bars VIP Experiences: Aftershock's chill VIP vs. GoldenSky's crowded fashion parade Local Connection: GoldenSky's embrace of Sacramento vs. Aftershock's disconnect Funny Moments: Festival madness, blanket drama, and porta-potty proximity issues Final Thoughts: Why Aftershock wins, what GoldenSky does better, and how both could improve Closing: Thanks to Danny Wimmer Presents and a preview of what's next on the Mikey Podcast #TheMikeyPodcast #AftershockFestival #GoldenSkyFestival #FestivalComparison #Sacramento #DannyWimmerPresents #RockFestival #CountryMusic #FestivalVibes #AftershockVsGoldenSky #VIPExperience #SacramentoMusicScene #MoshPits #CountryFashionShow #MetalMayhem #FestivalFood #PodcastLife #RockOn #QuestionEverything

Episode Summary: In this special birthday episode, host Connor Frost reflects on turning 36 and shares 36 hard-earned lessons from his journey as a songwriter and musician. These insights are intended to inspire and provoke thought, whether you're a seasoned artist or just starting out.Episode Highlights:Connor shares personal anecdotes about his music career, including the time and energy invested and the mistakes made along the way.The first 12 lessons cover themes of perfectionism, self-permission, and the value of failure.Lessons 13-24 discuss the importance of taking action, the nature of relationships, and redefining success.The final set of lessons tackles creativity, routine, and the courage to share your work without seeking permission.Call to Action: Connor invites listeners to book a free "Start Call" to discuss songwriting goals and explore potential collaboration. Spots are limited as he plans to close enrollment soon for the year.Key Lessons Discussed:Embrace imperfection in your songwriting.The role of demos as a tool for growth, not perfection.Understanding that rejection is part of the journey to success.The necessity of routine in harnessing creativity.The importance of investing in yourself as an artist.Final Thoughts: Connor reflects on the challenges faced this year and the continued support from listeners that keeps him motivated. He expresses gratitude for the songwriting community and encourages everyone to keep creating.Resources:Book your free Start Call: ConnorFrost.com/startcallFollow Connor on social media for more insights and updates.Closing: Thank you for tuning in! Remember, you don't need permission to write songs or share them with the world. Happy writing!

Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Cycling News/Updates - Vuelta, Paracycling Fact Triathlon News/Updates - More medals than Michael Phelps, Paratriathlon Results, The Swim is Cancelled Ask A Coach - Why different running paces?   303Cycling News and Updates: Vuelta Rankings   Visma | Lease a Bike and Kuss also suffered a heavy blow in the Vuelta Kuss, who won the Vuelta last year, seemed to be in better form during the last mountain stages. He had been close to the top ten for some time, and it was only a matter of time before the American entered the top of the standings. However, on Thursday, Kuss finished 44th, ten minutes behind stage winner Urko Berrade and, more importantly, 3 minutes and 20 seconds behind the group of general classification contenders.   Landa and Kuss—who were also accompanied by riders like Adam Yates, Christián Rodriguez, and Guillaume Martin—suffered a blow in the overall standings. Landa dropped from fifth to tenth, and Kuss remained in twelfth place, but his gap to the tenth position has now increased to over four minutes. A setback for Visma | Lease a Bike, which, after the withdrawal of Wout van Aert, had put all its hopes in Kuss achieving a top-ten finish.   Belgian cyclist Wout van Aert will not race again this season after a crash in the Vuelta a Espana, his team Visma Lease a Bike said on Thursday. The 29-year-old suffered a serious knee injury following a crash during a descent in stage 16 of the Vuelta on Tuesday.   Team leader Grischa Niermann explains that Attila Valter, an early breakaway rider, dropped back to minimize the damage for the dropped Kuss. "Unfortunately, it turned out that Sepp had an off day. After today, he is still in twelfth place in the general classification, but the gap to the tenth place has widened. We will assess what is possible day by day in the final weekend. We can make many plans, but in the end, the legs have to be able to execute them," said the German in a press release.   Paralympic Cycling Fact - Paralympic cycling was developed in the early 1980s as tandem cycling for visually impaired athletes, with a sighted pilot at the front. Since then, the sport has grown to accommodate other disabilities, expanding the types of bikes used: standard bicycles, handcycles, tricycles and tandems. There's a bike for each different type of disability, adapted to suit the athlete's needs.   303Triathlon News and Updates: This Paralympic Swimmer Has More Medals Than Michael Phelps   Paralympics Paratriathlon results: ALL the medal winners at Paris 2024   The Swim is Cancelled for Harvest Moon   Watch for potentially harmful algae bloom in Boulder Reservoir Sep. 4—Boulder officials warned residents Tuesday about a potentially harmful algae bloom in Boulder Reservoir.   Officials advise residents to stay out of the water and not allow dogs in the reservoir as cyanobacteria may produce toxins at elevated levels that are harmful to people and pets, according to a press release. Cyanobacteria may look like thick pea soup, spilled bluish-green paint on the water's surface or a thick mat of foam along the shoreline. According to the release, generally, the long stringy, bright green stands that appear either slimy or cottony, or are mustard yellow in color are not the potentially harmful type of algae.   Boulder workers are coordinating with the Northern Colorado Water Conservancy District workers on the response to this cyanobacteria bloom, as they use the reservoir to deliver water to downstream users. Boulder Reservoir is not currently being used by the city as a drinking water supply, according to the release.   While the swim beach at the reservoir is closed for the season, watercraft are still allowed on the reservoir, according to the release.   Ask A Coach: Ask a Coach: Why run at slower and faster paces? September 5, 2024|Ask A Coach, Recent Article https://303triathlon.com/articles/f/ask-a-coach-why-run-at-slower-and-faster-paces   Athlete: "I've been running a couple of times per week to stay in shape. I've just started a triathlon training plan and noticed that the prescribed paces are either slower or faster than I am used to running. Should I continue to run at the paces I'm used to, or should I adjust to these slower and faster prescribed paces?"   Bonus Tips: Volunteer for races. This is a great way to learn how the mechanics of the race work. Volunteer for different roles like athlete packet pickup, transition area and aid stations. You will a learn a lot about what to do and what not to do. Integrate strength and mobility training consistently into your training. Without a proactive regimen of strength and mobility, we tend over use some muscles in our sagittal plane movements of running, cycling and swimming and neglect other muscles that need to be a part of that function. Don't guess about things like open water swimming in any distance race, or guess about nutrition and pacing at longer distance races. Work with a coach to prepare for racing in open water and making sure your nutrition and pacing plan will get you to the finish line.     Closing: Thanks again for listening this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey! Train With Coach Rich: TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

Episode Description: Dear songwriter, ever told yourself you'd work on your music after work or school, only to find yourself too drained to start? You're not alone. Many of us struggle with finding the time and energy to focus on our craft. In this episode, I share insights from the second Green Mountain Songwriting Retreat, which took place from August 21st to August 25th, 2024. Attendees discovered how to tune out distractions and immerse themselves in the songwriting process, leading to not only the creation of great songs but also a truly transformative experience.Join me, Conor Frost—a songwriter, artist, and professional songwriting mentor—as I break down the three key elements that made the retreat an optimal environment for creativity. I'll also give you tips on how to recreate this environment at home, so you can continue to grow as a songwriter.Key Takeaways:Create a Distraction-Free Environment:At the retreat, participants were encouraged to unplug from technology, allowing them to focus solely on their music.Consider finding a new, dedicated space for your songwriting at home. Temporarily abandon your phone, and immerse yourself in your creative process.Use Writing Challenges to Spark Creativity:We incorporated various songwriting prompts and challenges during the retreat, which helped attendees overcome writer's block and generate new ideas.Try Googling songwriting prompts and pick the first one that catches your eye. Don't overthink it—just go with what feels right.Build a Community:The power of community was evident during the retreat. Accountability and the presence of other talented creatives pushed everyone to elevate their game.At home, find a friend to write with or join an online community. Set up regular check-ins to share your progress and stay motivated.How to Stay Connected:If you're interested in attending a future Green Mountain Songwriting Retreat and want to qualify for early bird pricing, send me an email at info@conorfrost.com with the word “retreat.”Join my Facebook group, “The Songwriters Vault,” at conorfrost.com/enterthebatcave for more tips and to connect with like-minded songwriters.Conclusion: Remember, while we can't always attend songwriting retreats or devote entire days to our music, implementing just one of these strategies can make a significant difference in your songwriting journey. Create that space, find that time, and channel your energy into your music—you deserve it.Closing: Thanks for tuning in. I hope you found value in today's episode. Happy writing, and talk to you soon!Contact Information:Email: info@conorfrost.comWebsite: conorfrost.comFacebook Group: The Songwriters Vault - Join Here

Hosts: Cinthia Varkevisser and Michelle WaltersIntroduction:Welcome to another enlightening episode of Mind Power Meets Mystic with your hosts, Michelle Walters, the mind power behind the show, and Cinthia Varkevisser, our resident mystic. This podcast is designed to expand your mind, uplift your spirits, and help you move forward with confidence and joy as you collaborate with the invisible. This week, we're thrilled to have Haley Gray join us—a mystical, magical marketing expert who brings practical wisdom and marketing solutions to small business owners.Guest: Haley Gray, a marketing strategist with a unique blend of practical marketing know-how and a deep understanding of energetic principles. She is known for her ability to bring clarity to marketing strategies and help small business owners make sense of what works for their business.Episode Highlights:Haley shares her journey from corporate marketing to helping small businesses navigate the complex world of marketing with a focus on practicality and avoiding hype.Discussion on the importance of knowing what's right for your business, how to avoid expensive mistakes, and the power of staying open to receiving in your business.Haley's approach to marketing is all about magnifying the energy of her clients—if they are ready to receive, their marketing will reflect that readiness.Insightful conversation on the importance of standing firm in your values while navigating the online space, especially in a polarized social media environment.The role of clarity in marketing and how entrepreneurs can stay in integrity with their messaging without getting caught up in external noise.Haley's advice on being true to yourself in business, managing naysayers, and ensuring your marketing reflects who you truly are.Special Segment:Cinthia and Michelle remind listeners about their ongoing promotion: Submit a review of the podcast to enter a contest for a chance to win a one-hour session with both Cinthia and Michelle, valued at $400. This session includes a reading and hypnosis, a powerful combination to help you up-level your energetic stratosphere.Upcoming Events:Haley Gray invites listeners to join her upcoming round tables for women business owners. These events, held three times a month, offer a unique networking experience where women can build meaningful connections and grow their businesses. Check the show notes for more details.Closing:Thank you for joining us on this week's episode of Mind Power Meets Mystic. Be sure to subscribe, review, and share the podcast with your friends. We appreciate your support and look forward to bringing you more inspiring content next week.Links:Haley Gray is where you'll find all her informationSubmit Your Review and Enter the ContestCinthia Varkevisser can be found at www.cinthiavarkevisser.comMichelle Walters can be found at www.michellewalters.netMichelle is hosting a special 5 Day FREE Challenge Sept 9 - 13, 2024. Don't miss this chance to crush your limiting belief. Sign up now.

Episode #454 Paralympics, Invictus, DoD Warrior Games   In Today's Show Feature Interview - Zed Pitts Cycling News/Updates - Colorado's Ride wrap up; Triathlon News/Updates - Paralympics and a 303Triathlon update Ask A Coach - Starting a running program (after 40 years)   Feature Interview - Zed Pitts Zed Pitts is a dedicated US Army soldier who continues to serve with distinction, currently serving as a Signal Officer for the 407th Civil Affairs Battalion in Minnesota. Zed Pitts is a role model and a leader in building a strong, well-connected, and active veterans community.   303Cycling News and Updates: Recap Colorado's Ride   https://en.wikipedia.org/wiki/Para-cycling_classification   303Triathlon News and Updates: https://www.triathlon.org/paratriathlon/categories     Ask A Coach:   Athlete (Matt) I'm 62 and I want to ease into training for triathlon. I used to run in high school and college, but really haven't run much since. I experienced a stress fracture and planter fasciitis when I was younger. It was partly that I may be prone to injury, but was running in Converse. I know having foot and leg strength is important and my PT gave me some exercises to do. How would you recommend I get started?   Coach (Rich) Update your running shoes; modern with current foam tech; shoe type for your gait; Runner's Roost 3 shoes and treadmill If you have preventative PT prescribed workouts, that's a great place to start assuming the PT performed an athlete mobility and strength test to determine what you need Let's start with a thorough run gait analysis and see if there are any movement patterns that indicate functional weakness or range of motion issues Update strength and mobility program to work on issues revealed from the gait analysis After a few weeks of working on strength and mobility, start with slow and easy runs (zone 2 aerobic pace run 1 minute, walk 1, run 1, walk 1 for 1 mile. Slowly build until you can run 3 miles easy without stopping. Merge into a training plan with running volume and intensity appropriate for your experience and goals. Work with a coach to build your training plan. Continue doing strength and mobility   Closing: Thanks again for listening this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey! Train With Coach Rich: TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

Episode 72: From Year-End to Start Over Again: A Big Recap!- **Welcome Back!**   - After a long break, we're excited to return with Episode 72! Our last podcast was about planning your summer, and now we're sharing what came next—a lot has happened in the past six months!- **CAMP CONFETTI Success**  - Launched our most successful camp ever, “In My Sparkle Era.”  - Other popular camps included "Pink Pajama Party" and "Dancing in My Dreams."  - “Perfectly Pink Destination Dream Vacation” was also a big hit.  - We loved seeing how great everything looked, and we're so proud of how everyone nailed it!- **Rhythm Nation Barbie Dream Vacation**  - Produced the opening number for our show with 75 dancers.  - This production set the tone for our year-end shows and was a collaboration of our company faculty and guest choreographers.  - Came together in about 10 days before hitting the stage.- **Company Auditions**  - Over 300 dancers auditioned, and we successfully cast 11 companies.  - We used our tried-and-true formula, which we shared in Episode 42.  - Auditions were held in April, allowing us to organize schedules for the season.- **Company Party**  - Hosted two giant Barbie-themed parties, highlighting our graduating seniors and recognizing every dancer with awards.  - The event was filled with all things PINK.- **Year-End Shows**  - Faced a few more technical difficulties than usual, particularly with media on the LED wall, but everything worked out in the end.  - We elevated the lobby experience with custom setups, including a “Hotel Rhythm” registration desk, balloons, and banners.  - We went full out with props and sets but plan to scale back this year to cut costs.- **Summer Camps at Rhythm**  - This summer was our biggest ever, with 2-3 camps running each week.  - Camp Rhythm, our full-day musical theater camp, was so successful that we're considering adding a third session next season.- **The Dance Awards**  - Enjoyed seeing our students perform their best routines of the season.  - Recorded a special two-part podcast episode with an amazing guest—stay tuned!- **Welcome Back Party & Staff Kickoff**  - Themed around the Olympics with "TEAM RHYTHM - Let The Games Begin!"  - Activities included a pennant craft, obstacle course, and a step and repeat.  - We kicked off the season with new staff members, custom shirts, and notebooks during a catered dinner at the studio.- **Energize and Other Conventions**  - Attended Rhee Gold's Dance Life and Dance Teacher Web with Shelley and Beth.  - Introduced new WOW Cards and a subscription service—more info coming soon!  - Gained inspiration at Revolution's “ENERGIZE” conference in Chicago, where we previewed new costumes and attended seminars.- **Season 32 Begins!**  - Last Monday marked the start of Rhythm's 32nd season.  - We have several exciting podcasts planned for the fall—stay tuned for more consistent episodes!- **Closing**  - Thank you for listening! We hope you're having a great start to your season. Have a fantastic week—bye!Let's Get Social! Join our FREE Confetti Circle Request to join our private Facebook Group Follow us on Insta, Facebook and Pinterest

Hosts: Cinthia Varkevisser & Michelle WaltersIntroduction:Welcome to another episode of "Mind Power Meets Mystic," where we expand your mind to what's possible, uplift your spirits, and help you move forward with confidence and joy. We create a space for you to collaborate with the invisible and discover your inner power.This Week's Episode:In today's solo episode, Michelle Walters, your "Mind Power" host, delves into the topic of limiting beliefs—those pesky thoughts that hold you back from achieving your full potential. While Cinthia Varkevisser, our "Mystic" host, takes a well-deserved week off, Michelle explores the origins of limiting beliefs, how they manifest, and practical strategies to overcome them.Key Highlights:What Are Limiting Beliefs?Michelle breaks down the concept of limiting beliefs—those thoughts or assumptions that restrict you from moving forward in life. Often rooted in childhood experiences, these beliefs can impact everything from time management to personal fears.Common Limiting Beliefs:Examples include beliefs like "I can't manage time," "I rely on alcohol," or "I'm afraid of [blank], so I can't [blank]." Michelle discusses how these thoughts can be deeply ingrained and the importance of addressing them to unlock your potential.Conscious and Subconscious Approaches:Michelle explains that overcoming limiting beliefs often requires a two-pronged approach: conscious efforts, such as changing habits or perspectives, and subconscious techniques like hypnotherapy. She shares stories of clients who have successfully navigated these challenges.Upcoming Free 5-Day Challenge:Exciting news! Michelle is hosting a free 5-day challenge from September 9-13, designed to help participants identify and overcome their limiting beliefs. The challenge includes daily videos, a workbook, group hypnosis sessions, and a take-home MP3 to support your journey.Special Contest Announcement:We are thrilled to announce a contest leading up to Episode 111! Cinthia and Michelle are offering a special "Mind Power Meets Mystic" session to one lucky winner. This paid Zoom session combines Cinthia's intuitive readings and Michelle's personalized hypnotherapy to help you move forward in your life with clarity and purpose. To enter, leave a rating and review for the podcast, and refer friends for extra entries. The winner will be announced on Episode 111, so don't miss out!Sign Up & Stay Connected:5-Day Challenge: Visit Michelle's website michellewalters.net under the "Classes" tab to sign up for the free 5-day challenge.Contest Details: Check the show notes for the contest entry form and instructions.Follow Us: Stay connected with us on social media for updates, and don't forget to subscribe to the podcast so you never miss an episode.Closing:Thank you for tuning in to this week's episode of "Mind Power Meets Mystic." We hope you found inspiration and tools to help you challenge your limiting beliefs. Join us next week for more insights, and until then, keep expanding your mind and uplifting your spirit. Bye for now!We are having a contest! To win a free session of Mind Power Meets Mystic - The Project, review the podcast and submit your review in this form. Winner will be announced at episode 111. Details are explained in the episode and on the submission...

Send us a Text Message.Hello and welcome back to Beyond the Words. I'm your host, Dimple Thakrar, and today's episode is truly transformative. If you've ever experienced an out-of-body sensation or felt the weight of unprocessed trauma, this episode is especially for you. Together, we'll delve into the power of reconnecting with our bodies, processing deep-seated emotions, and finding healing through practices like yoga, breathwork, and mindful presence. I'm honoured to have you here with me on this journey.Episode Summary: In this episode, we explore the profound impact of trauma on our bodies and minds, particularly the ways in which we unconsciously disconnect to cope. Drawing from personal experiences, I share insights into how practices like Yin Yoga and mindful breathwork have helped me—and can help you—return to the body and process long-buried emotions. We discuss the importance of staying present in your body, the challenges of facing these emotions, and the incredible liberation that comes from processing them. This episode offers practical tools for reclaiming your body, regaining a sense of safety, and ultimately, experiencing a lighter, healthier, and more joyful life. Key Takeaways:Understanding Trauma Responses: Trauma isn't just about the event itself but how our bodies and minds react to it, often leading to a disconnect from our physical selves.The Power of Presence: Reconnecting with your body through practices like yoga, nature walks, and breathwork is essential for healing and processing stored emotions.Processing Emotions Safely: Allowing yourself to feel sadness, sorrow, or hurt without attaching a story to it helps in releasing these emotions and rewiring your nervous system.Yoga as a Healing Practice: Yin Yoga, in particular, offers a space to stay present in the body, making it possible to process emotions safely and gently.The Physical Impact of Emotional Release: Releasing trapped emotions can lead to physical benefits such as weight loss and reduced tension, promoting overall well-being.Creating a Safe Space: Building a sense of safety within your body through mindfulness and breathwork allows for a deeper connection with yourself, making you less vulnerable to external triggers.Call to Action: If today's discussion resonated with you, I would love to hear your thoughts and stories. Your feedback is what drives this show, and it's an honour to share this space with you. Don't forget to subscribe and share this episode with anyone who might benefit from it. Together, we can spread healing and connection. Thank you for being here, in your body, with me.Closing: Thank you for joining me today. It's been an absolute privilege to share this conversation with you. I hope it brings you peace, healing, and a renewed sense of presence. Until next time, stay safe, stay present, and remember that your body is a safe vessel. God bless. Dimple Thakrar Resource Links: Website: https://dimpleglobal.com/ Facebook: https://www.facebook.com/dimple.thakrarInstagram: https://www.instagram.com/dimplethakrar/

Thanks for checking out Episode 81 of The Trainer's Scoop Podcast!  We're rejoined by none other than Jorge Brites. As always, Jorge has been on his grind. Since he last joined the podcast, he's prepped for a classic physique bodybuilding show, continued to positively impact his clients and social media following, and even been a founding member of a new fitness community, Quantum Physics.  It was great to catch up with Jorge, and along the way a ton of great tips, analogies, and useful anecdotes were dropped. So I hope you enjoy the discussion and get a lot out of it! Be sure to check out Jorge's new group Quantum Physics https://www.skool.com/quantum-physiques-2592/about Here are some of our talking points!  0:00 - 6:45: Applying Fitness To Other Aspects of Life 8:00 - 16:15: Tracking Progress For Motivation  16:15 - 23:30: What's new with Jorge  23:30 - 35:00: Contest Prep Talk  35:00 - 43:00: Jorge's Time in Vegas  43:00 - 53:00: Longevity In Training & AI 53:00 - 1:07:00: Quantum Physics + Tribalism  1:07:00 - 1:13:30: Recent Innovations in Training 1:13:30 - 1:16:19: Closing   Thank you all so much for watching/listening, go give Jorge a follow on Instagram @Jorge_BFitness https://www.instagram.com/jorge_bfitness/ 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 Need Help Structuring A Training & Nutrition https://www.dmarttraining.com/work-with-me ________________________________________________________________________________________________ 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/

 In today's episode of Locked On UConn, we dive into Jayden Ross's potential sophomore leap. We explore his high school career, recruitment, and the expectations for his development and impact on UConn Basketball next season. We also discuss how he compares to past UConn players and recent college basketball stars. Lastly, we revisit UConn's historic 1989-90 regular season victory over Georgetown, highlighting its significance and lasting legacy. Show Notes Introduction: • Title: “Can Jayden Ross Make the Sophomore Leap?”• Thanks for making Locked On UConn your first listen every day. Don't forget to subscribe on YouTube and follow on Apple, Spotify, or wherever you get your podcasts. Segment 1: Jayden Ross's Recruitment and High School Career • Overview of Jayden Ross's high school career at St. James School in Maryland.• His physical attributes: 6'7” height and 6'10” wingspan.• Key highlights: scoring, rebounding, and defensive prowess.• Recruitment process and why he chose UConn over other major programs.• Expectations for his versatility and impact at UConn. Segment 2: Comparisons and Expected Growth • Comparisons to past UConn players like Andre Jackson and Jeremy Lamb.• Similarities to recent college basketball stars such as Malachi Flynn, Tyrese Haliburton, Franz Wagner, De'Andre Hunter, and Matisse Thybulle.• Anticipated growth in his sophomore year: increased role, improved scoring, and defensive contributions.• Conclusion: With new talents like Liam McNeeley, Aidan Mahaney, and freshman Isaiah Abraham, Ross will need to impress to secure significant minutes. Coach Hurley's recruitment strategy and the high expectations for Ross. Segment 3: Revisiting UConn's 1989-90 Win Over Georgetown • Overview of the game: UConn 70, Georgetown 65.• Key players and their stats: Chris Smith, Scott Burrell, Nadav Henefeld, Alonzo Mourning, Dikembe Mutombo.• Game highlights and key moments.• Significance of the win for UConn's program: confidence boost, program legitimacy, and NCAA tournament implications.• Legacy: the beginning of a new era for UConn basketball. Ad Reads: • Gametime: Get great deals on last-minute tickets for MLB games and more.• Factor: Convenient, healthy meals delivered to your door. Use code LOCKEDONCOLLEGE50 for 50% off your first box plus 20% off your next month.• Ibotta: Earn cash back on everyday purchases. Use code LOCKEDONCOLLEGE for $5 just for trying Ibotta.• eBay Motors: Everything you need to keep your ride-or-die alive. Closing: • Thank you for listening to Locked On UConn.• Encourage listeners to subscribe, leave a review, and share the podcast.• Tease the next episode and remind listeners to stay locked in, stay connected, and Go Huskies! Hashtags #UConn, #UConnBasketball, #JaydenRoss, #CollegeBasketball, #BigEast, #NCAABasketball, #Huskies, #DanHurley, #Recruitment, #Gametime, #FactorMeals, #Ibotta, #eBayMotors, #SportsPodcast, #LockedOnUConn

Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Cycling News/Updates - Ragbrai 2024; Colorado bike rides and races; Olympic Cycling Events Schedule Triathlon News/Updates -  Boulder Pool School; Colorado bike rides and races; Olympic Cycling Events Schedule Ask A Coach - What is "training stress"? How is it measured?   303Cycling News and Updates: Start with FoCo Fondo Mt Blue Sky Hill Climb Road Cycling Time Trial: Men's and Women's July 27 Road Men's August 3 Road Women's August 4 https://olympics.com/en/paris-2024/schedule/cycling-road?day=3-august Left Hand Canyon Saturday July 27 at 7:30am https://ragbrai.com/   303Triathlon News and Updates: TriDot Pool School in Boulder Triathlon: Men's July 30; Women's July 31; Mixed Relay August 5 https://olympics.com/en/paris-2024/schedule/triathlon?day=30-july https://www.tri247.com/triathlon-news/elite/olympic-games-triathlon-paris-2024-individual-women-date-start-time-watch-live-stream https://www.tri247.com/triathlon-news/elite/olympic-games-triathlon-paris-2024-individual-men-date-start-time-watch-live-stream   Paris mayor swims in Seine to show the long-polluted river is clean for the Olympics     Coaching Tip of the Week: On it's face, the question was "what is Normalized Training Stress"?   TSS (Training Stress Score) TSS is an estimate of the training load created by a workout based on intensity and duration.  A 1-hour cycling activity at maximum steady-state intensity is 100 TSS (111 for running). TSS can be used to determine how much recovery may be needed after a given workout.  TSS is also used to calculate Fitness (CTL) an Fatigue (ATL) in the Performance Manager Chart   Normalized Training Stress™ (NTS™) NTS is the consummate method of quantifying the physiological stress from a training session. It considers the session's discipline type, environment, intensity distribution, intensity levels, intensity durations, and your Training Stress Profile™. Your cumulative NTS values constitute your Normalized Training Load™ as shown in your Training Stress graphs in TriDot and RaceX.   Closing: Thanks again for listening this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey! Train With Coach Rich: TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

Episode Description: In this episode of The Long-Distance Worklife, Wayne Turmel sits down with Khaled Hussein from Betterleap to explore the intricacies of the current employment market. They discuss talent stagnation, the shift from a talent-driven market to an employer-driven one, and the evolving expectations of both employers and employees in remote and hybrid work environments. Khaled offers valuable insights on recruiting strategies, the pressures on CEOs, and the future of remote work. Tune in for an engaging conversation filled with practical advice and industry expertise. Show Notes: 00:00 Introduction: Wayne introduces the episode and guest Khaled Hussein from Betterleap. 01:03 Defining Talent Stagnation: Khaled explains the concept of talent stagnation, highlighting the mismatch between skilled workers and employer demands. 03:23 Remote Work as a Perk: Discussion on how remote work flexibility has become a key benefit for employees. 05:37 CEO Pressures and Decisions: Insights into the pressures CEOs face when deciding on remote vs. in-office work policies. 10:49 Hybrid Work Challenges: Khaled shares his thoughts on the complexities and limitations of hybrid work setups. 14:33 Recruiting in a Hybrid Environment: Key considerations for companies looking to recruit in a hybrid work model. 16:34 Advice for Job Seekers: Tips for candidates navigating the job market, especially concerning remote and hybrid work opportunities. 17:03 The Future of Remote Work: Predictions on the ongoing evolution of remote work across different stages of company growth. 19:28 Conclusion: Final thoughts from Khaled on staying hopeful and adaptable in the ever-changing employment landscape. Links and Resources: Learn more about Khaled Hussein and Betterleap: Betterleap Website Explore the Long-Distance Leadership Series: Kevin Eikenberry Group Contact Us: Email Wayne: wayne@kevineikenberry.com Email Marisa: marisa@kevineikenberry.com Follow us on LinkedIn: Wayne Turmel | Marisa Eikenberry Subscribe and Share: We are proud of the growing community of listeners tuning into The Long-Distance Worklife. If you enjoyed this episode, please like, subscribe, and share it with your network. Your support helps us bring more insightful conversations and expert advice to help you thrive in the remote work landscape. Feedback and Ideas: We love hearing from our listeners! If you have show ideas, topics you'd like us to cover, or just want to share your thoughts, drop a line to Wayne or Marisa. We're here to help you navigate the world of remote work with the best resources and guests. Final Note: If you're interested in learning the skills necessary to be a leader in the hybrid remote, ever-changing world of work, check out our Long-Distance Leadership Series. We offer these sessions several times a year and can also bring them in-house to your company. Don't miss out on the opportunity to enhance your leadership skills and adapt to the evolving work environment. Closing: Thanks for joining us this week on The Long-Distance Worklife. Have a great week, and don't let the weasels get you down!

Hello team and welcome back to the Learning Future Podcast! It's been quite a while since our last release, but we're excited to bring you a special episode today. We're taking a moment to reflect on the incredible journey of Season 7, aptly titled "Education Transformed," and offering a glimpse into the exciting content we have lined up for Season 8.Season 7 Retrospective:Season 7 was an extraordinary collaboration with the international think tank, Salzburg Global Seminar. As a multiple-time fellow, I've witnessed firsthand their efforts to bridge divides and foster leadership globally. We kicked off the season with Dominic Regester, Director of the Center for Education Transformation at Salzburg Global Seminar. Dominic set the stage for our discussions on transforming education, moving beyond merely improving the old model to creating something fundamentally new and impactful.Throughout the season, we engaged with 20 remarkable educators, designers, innovators, and thought leaders. Highlights include:Dr. Anantha Duraiappah from the Mahatma Gandhi Institute, who discussed the power of cognition and social-emotional learning.John Goodwin and Chris Purifoy from the Learning Economy Foundation, who explored the concept of a learning economy and transferable credentials.Gavin Dykes from the Education World Forum, who emphasized the importance of global collaboration in education.Professor Frank Oberklaid, a pediatrician and public health expert, who spoke on centering child well-being in education systems.Tom Vander Ark from Getting Smart, who shared insights on AI in education and the role of passion and purpose in learning.We also had enlightening conversations with educators like Franco Mosso from Enseña Perú, who dreams of a nation of young changemakers, and Romana Shaikh, who underscored the need for self-transformation for systemic change.Our discussions touched on various themes, from humanizing technology in education to fostering curiosity and resilience. The season concluded with profound reflections from Professor Stephanie Jones from Harvard's EASEL Lab and Olli-Pekka Heinonen, Director General of the International Baccalaureate.Season 8 Preview:As we look forward to Season 8, I'm thrilled to share that we have already recorded eight episodes featuring some of the world's most insightful educators and thinkers.Rebecca Winthrop from the Brookings Institution will discuss agency and relationships in student engagement.Charles Fadel, author of "Education for the Age of AI," will delve into the implications of AI on learning.Mette Miriam Boell from MIT will share insights on building compassionate, living system-based educational models.We also have an exciting series featuring colleagues from the Stanford D School, who will present innovative approaches to creative education.Closing:Thank you so much for joining us on this journey. Your support and engagement are what make this podcast possible. If you have any suggestions or want to share your thoughts, reach out to us at hello@thelearningfuture.com or connect with us on LinkedIn at Louka Parry or The Learning Future. We'd love to hear from you and learn about your work as an educator, innovator, or leader.Until next time, thanks for listening and stay tuned for an incredible Season 8!Stay connected with us for updates and new episodes. Subscribe to the Learning Future Podcast on your favorite platform, and don't forget to leave a review. Your feedback helps us grow and bring you the best content in education transformation.

Send us a Text Message.For an ad-free version of the podcast plus the opportunity to enjoy hours of exclusive content and two bonus episodes a month and also help keep the Bible Project Daily Podcast free  for listeners everywhere at;patreon.com/JeremyMcCandlessThis Podcast is Hosted at;https://thebibleproject.buzzsprout.comSubscribe here to receive my new church history podcast every few weeks at.https://thehistoryofthechristianchurch.buzzsprout.comExploring John 1:1-18: The Identity and Significance of Jesus ChristIn this episode, we explore the identity and significance of Jesus Christ as presented in the opening verses of the Gospel of John. We'll discuss key questions such as:Is Jesus to be admired as the best of men, or worshipped as the Son of God?Should we consider Him the greatest prophet, or the Messiah and Saviour of the world?What difference does our belief about Jesus make in our lives and destiny?Key Topics:The Revelation (John 1:1-5):Understanding the eternal existence of "the Word."The significance of "logos" in both Greek and Jewish contexts.The pre-existence, personality, and deity of Jesus Christ.The Response (John 1:6-13):John the Baptist's role as a witness to the light.The world's rejection of Jesus and the specific rejection by His own people, Israel.The personal response required to receive Jesus and become a child of God.The Result (John 1:14-18):The Word becoming flesh and dwelling among us.The contrast between the law given through Moses and the grace and truth that came through Jesus Christ.The blessings of faith, including new birth and ongoing relationship with God.Application:Reflecting on the significance of Jesus Christ in our lives today.Understanding the importance of a personal response to Jesus.Call to Action:Encourage listeners to consider their own beliefs about Jesus and the impact of those beliefs on their lives.Invite listeners to read and meditate on John 1:1-18.Closing: Thank you for you all for continued encouragement and support.Don't forget to share this podcast with others who may benefit from these insights.All of Life for GodThe All of Life for God podcast is an engaging and thoughtful collection of exclusive...Listen on: Apple Podcasts SpotifySupport the Show.Jeremy McCandless is creating podcasts and devotional resources | PatreonHelp us continue making great content for listeners everywhere.https://thebibleproject.buzzsprout.com

Welcome to this week's episode of Mini Miracles for Minor Moments with Linda Gullo. In Episode 255, Linda delves into the theme of developing a clear vision for your life. She explores how knowing what you want and how to get there can make a significant difference in achieving your goals. Linda uses relatable anecdotes and practical advice to guide you in mapping out your path to success. Episode Highlights In this episode, Linda discusses the importance of having a clear idea of where you want to go and how to get there. She emphasizes the need to express your goals clearly and take actionable steps towards achieving them. Drawing from personal experiences and thoughtful reflections, Linda provides valuable insights into setting and realizing your aspirations. Key Talking Points Understanding Your Goals: Linda talks about the significance of knowing where you want to go and what you want to achieve. Clarity in Expression: She highlights the importance of being able to clearly articulate your goals and visions. Taking Action: Linda shares practical steps and personal stories about taking actionable steps towards your goals. Overcoming Uncertainty: Tips on dealing with unclear visions and making progress even when the path isn't fully visible. Personal Anecdotes: Relatable stories, such as making a perfect recipe from memory or planning a travel itinerary, to illustrate the process of achieving goals. Seeking Help and Collaboration: The value of involving others, whether it's for professional help or emotional support, in your journey. Attitude and Gratitude: Linda stresses the role of maintaining a positive attitude and being grateful for the progress and support along the way. Conclusion Linda wraps up the episode by encouraging listeners to stay focused on their goals and to appreciate the small steps that lead to significant achievements. She reminds us that progress is often made through consistent effort and collaboration. Whether you are planning a big project or simply aiming to improve a small aspect of your life, having a clear vision and taking actionable steps is key to success. Bullet Points Know your goals and where you want to go. Clearly articulate and express your visions. Take actionable steps towards your goals. Deal with uncertainty by focusing on clear steps. Relate personal stories to illustrate goal achievement. Involve others for support and collaboration. Maintain a positive attitude and practice gratitude. Closing Thank you for joining us on Mini Miracles for Minor Moments. For more episodes and insightful content, visit LindaGullo.com or subscribe to our podcast on Apple Podcasts. Keep taking those small steps forward and see how they lead you to the Escalator of Success. See you in two weeks! #GoalSetting, #PersonalDevelopment, #AchieveYourDreams, #SuccessStrategies, #PositiveMindset

Business & Babies with Ashley Schuberthttps://www.ashleyschubertspeaks.com/Episode 84 - "Final Episode" with Ashley Schubert00:00 - Intro01:04 - Welcome!01:09 - The "Business & Babies" podcast history02:58 - 7 years of stories, businesses and joyWisdom and Valuable insightsBirth stories, running or growing businesses From 3 to 7 kidsSolo Real Estate agent04:17 - Promo - "Business & Babies" book04:45 - A lot of changesAnother boy on the way12 years in Real EstateChallenges and lessons learnedNew business: Bricks and Branches RealtyTime, focus and energyProper business growthFinancial stability09:31 - Slowing down, focus on brokerage10:11 - Promo -  " Business & Babies" podcast10:40 - Priorities and Real Estate11:53 - Spending valuable time with family and friendsFamily, Bible, outdoor activitiesBalancing and being presentReading, exercising, more skillsFocus on friends14:22 - Great timing for an endingNew projects, new podcast?New book: Finding Joy In The WeedsThank you for being here!16:18 - God give us strength16:38 - Closing / Thank you17:02 - OutroWebsite: https://www.ashleyschubertspeaks.com/ https://bricksandbranchesrealty.com/Podcast: https://www.spreaker.com/show/ashley-schuberts-showEmail: ashley@bricksandbranchesrealty.comFacebook Page: https://www.facebook.com/ashleyschubertspeaks/New business: https://www.facebook.com/BricksandBranchesRealtyBooks: Ashley Schubert on AmazonNew book: Finding Joy In The Weeds: A Christian Devotional to Help Women Thrive During Challenging Times

Today, on Beyond the Mirror, we're excited to host Rod Murchison, an entrepreneur who transformed his passion for education into the fitness industry. Rod owns two Hotworx locations in St. Louis, offering innovative infrared sauna workouts that combine detoxification with high-intensity exercises.Introduction to Hotworx:Hotworx is a 24-hour fitness studio with nine infrared saunas, each featuring screens for virtually instructed workouts. Members can choose from nine isometric workouts like hot yoga and hot Pilates, and three HIIT workouts including cycle and rower. Sessions are easily scheduled via an app, allowing small group workouts.Locations and Expansion:Rod's Hotworx studios are in O'Fallon and Wentzville, Missouri. The franchise has grown to over 600 locations nationwide, including 20 in Missouri.Unique Benefits:Hotworx offers low-impact exercises that are gentle on joints and effective for detoxification. Infrared sauna workouts reduce inflammation and expel toxins more efficiently than traditional saunas.Success Stories:Clients have experienced significant benefits, such as faster recovery from knee surgery and substantial weight loss through consistent workouts and healthy diets.Health Advantages:Infrared workouts decrease inflammation, lower blood pressure, and improve skin health by penetrating tissues and removing toxins.Safety and Adaptability:Rod ensures safety with emergency response systems in place. He advises newcomers to hydrate well and gradually acclimate to the heat.Future of Hotworx:Hotworx is continuously innovating, with new features like Hot Thunder rowers and Hot Stretch sessions, staying at the forefront of fitness technology.Conclusion:Rod emphasizes the importance of mobility and joint health, encouraging everyone to try Hotworx for its unique benefits.Favorite Workouts:Rod enjoys yoga for flexibility and HIIT for cardio. Clients love Hot Bands and Hot Stretch for targeted results.Closing:Thank you for tuning in! Please like, share, and subscribe. Share this episode with anyone who might benefit from Rod's insights. See you next time on Beyond the Mirror!

Episode Overview: In this episode of the Floral Hustle Podcast, Jeni discusses the importance of assessing the success of major floral holidays like Mother's Day to prepare for future events. She emphasizes the need for florists to evaluate what worked, what didn't, and how to effectively document and utilize this data to enhance business strategies.What You'll Learn:Assessment Techniques: Strategies to gauge and measure the success of holiday sales and promotions.Documentation Importance: The significance of documenting every detail from holiday sales to better prepare for future events.Analytical Tools: How to use your website analytics and sales data to make informed decisions.Feedback Utilization: The role of continuous feedback in refining offerings and improving customer satisfaction.Planning Ahead: Tips on using past data to forecast and strategize for upcoming holidays.Key Moments:00:00: Introduction to post-holiday business assessment01:32: Overview of the holiday wrap-up guide available at http://thefloralhustle.com/holiday03:35: Real-life experiences and insights on how specific products performed during Mother's Day05:47: The pitfalls of not documenting business activities and the advantages of having a structured plan07:01: The importance of web analytics in evaluating marketing effectiveness08:10: Strategies to increase web traffic and sales through targeted online advertising09:01: The benefits of immediate post-event analysis to capture accurate insights10:08: Encouraging feedback from team members to improve future holiday preparationsResources Mentioned:Holiday Wrap-Up Guide - A comprehensive resource to help florists analyze and plan their holiday strategies.Call to Action: Download the free Holiday Wrap-Up Guide from http://thefloralhustle.com to start setting up your next holiday for success. Let Jeni help you transform your floral business insights into actionable strategies.Closing: Thank you for tuning in to the Floral Hustle Podcast. Remember to follow us for more insights on growing your floral business effectively. Have an amazing flower-filled day!

Welcome to 5th segment of Ask Us Anything. In these fun episodes of of the Special Education for Beginners podcast, Jennifer and her monthly co-host, Paul,  answer the questions you ask.Today's questions:Megan asks “What are some fun End of Year educational activities? My principal said we still have to do educational things in our classes but my kids are off the walls."From Heather..."I've had a student for 5 years and this is my first experience with transitioning a student to middle school. How can I prepare the student for the transition as well as myself and the parents?" Bullet Points:End-of-Year Engagement: Discuss how to keep students engaged with educational activities as the school year ends. Highlight the use of project-based learning and other creative strategies such as incorporating movement and catering to different learning styles.Creative Educational Activities: Explore innovative classroom activities like creating custom escape rooms for review and adapting Genius Hour for short-term projects that allow students to explore their interests.Transitioning to Middle School: Provide advice for educators facing the emotional and logistical challenges of transitioning students to middle school. Emphasize the importance of building connections with the future school's staff and preparing both students and parents for the change.IEP Continuity: Stress the necessity of ensuring continuity in IEP implementation across school transitions. Suggest creating detailed snapshots of student progress to aid new teachers in understanding students' needs and strengths.Closing:Thank you for tuning into today's episode. We hope the strategies and stories shared here inspire you to implement creative solutions in your classrooms and support your students through important transitions. Remember, the end of the school year is not just a time to wrap up but an opportunity to celebrate growth and lay the foundation for future successes. Keep sending your questions our way, and let's continue to support each other in our journey as special educators. See you next month, and here's to a wonderful summer break ahead! Get your FREE copy of Impact Statement Mastery: Your Step-by-Step Guide to Writing Personalized IEPs.Expert tips and strategies,Easy-to-follow formats, andReal-life examples that bring theory to life.A must-have for every special education teacher and related service provider. Follow JenniferInstagramTPT

Do you ever get nervous or anxious? Sometimes the toughest thing to do, to overcome your fear, is to just take those first steps forward. Come Adventure With Me is the title track to my brand new album inspired by the 1977 Rankin & Bass film, The Hobbit. You can learn all about it today on Pub Songs & Stories #281 0:20 - Marc Gunn “Selkie's Life” from Come Adventure With Me Learn more about Selkie and Call of the Sea in show #234. 3:57 - WELCOME TO PUB SONGS & STORIES I am Marc Gunn. I'm a Sci F'Irish musician and podcaster living in Atlanta, Georgia. And I compost non-meat scraps. Come Adventure With Me comes out on March 4 If you're new to the show, please subscribe. You can do that PubSong.com or Just send me an email to follow@celtfather. New Poll: What are your favorite songs on Come Adventure With Me? Little River Video of “Wherever I May Roam” New Merch Bundle: CD, Album Pin, Poster and Songbook for $90 Folk on Foot Podcast 7:21 - UPCOMING SHOWS MAR 9: Senoia Beer Company, Senoia, GA @ 7-10 PM MAR 17: Wings Cafe & Tap House, Marietta, GA @ 3-7 PM MAR 23-24: Sherwood Forest Faire, Paige, TX MAR 28: Dragon Con Filk Music Concert w/Brobdingnagian Bards @ 8 PM MAR 30-31: Sherwood Forest Faire, Paige, TX Make sure you check the calendar on the Marc Gunn homepage to see the latest list of performances. 8:47 - Mànran "Crow Flies" from Ùrar 12:04 - JOIN THE CLUB The show is brought to you by my supporters on Patreon. If you enjoy this podcast or my music, please join the Club. You get something new every week. It could be bonus podcasts, downloadable songs, printed sheet music, blogs, or stories from the road. Plus, you'll get access to videos like my Coffee with The Celtfather video concerts. Email follow@celtfather ! If you can't support me financially, just sign up on Patreon for free. Thanks to my Kickstarter supporters: An extra HUGE thanks to Rich & Leslie Maynard, Carol Baril, Emily "dragondoodle" Gaskill, Larry & Sarah-Beth Cook, Les Howard, Sunshine & Navigator Burke, Janine Rinker, Zan Rosin, Vicki Solomon, Thomas Browne, Kris Dobie, CrimsonDraggen, Jason Denen, Kathy Smith, Dell Christy, DW, Tammy Glover, Angela Hughes, Ben Doran, Thul Family, Crab Donkey, Glen Bartram, Rumbly Porter, Carol "Crazy Cat Lady" Donahue, Mike and Sam Cavanaugh, Jan & Jim Czenkusch, Tony & Enzo Lamanna, Jennifer Crispin, Mark Peters, Wendy Erisman, Rie Sheridan Rose, Tracy O'Shea, Kathleen Sloan, Lawrence Lang, James O'Dell, LeighAnn Mott, Kelley Durski. Thank you! 14:04 - THE STORY OF COME ADVENTURE WITH ME 1977 Rankin & Bass film, The Hobbit from In The ‘Verse podcast #2.2 Features Sam Gillogly on violin and Rich Brotherton on guitar The original story behind “Come Adventure With Me” was published on Patreon. First saw The Hobbit in 6th after moving to Texas from Maryland. Inspired my Love of Dungeons & Dragons Story of transformation and overcoming fear. 70's songwriter feel with the minor chord change. Come Adventure With Me Lyrics and music Marc Gunn There's a secret door to a hall unknown Inside are fears that Turn me to stone Do I step forward Or head back home Which is the path for me I raise my head and Take one step more The ground it shakes. I look back to the door Feel like I'm caught and stuck to the floor And so I cut myself free * This world's a treasure that is full of strife Every moment can enrich your life Just face your dragons with the edge of a knife It's a better life you see Come adventure with me. There are ugly goblins doing scary things Deep down in dungeons there are magic rings Live or die with the riddles we bring You'll find your way through the dark My Precious life Has so many memories Fluttering birds, butterflies in trees My home is comfort, comfort is a breeze But there's another way to live So many wars. It's an endless fight To slay our dragons that soar through our night But I'm no coward. I'll do what is right. Before I make my way home. Now I'm back with stories that ring A truth That soars up on eagle wings Let's not forget the songs elves sing Oh the joy that they bring! 25:25 - Marc Gunn “Come Adventure With Me” from Come Adventure With Me 29:54 - CLOSING Thanks for listening to Pub Songs & Stories. This episode was edited by Mitchell Petersen. You can follow and listen to the show on my Patreon or wherever you find podcasts. Sign up to my mailing list to learn more about songs featured in this podcast and discover where I'm performing. Remember. Reduce, reuse, recycle, and think about how you can make a positive impact on your environment. Have fun and sing along at www.pubsong.com! #pubstories #adventurepodcast #thehobbit  

  163 - "Why Apologies and Compliments Are So Painful.  Today I'm delving deep into the often perplexing and sometimes painful dynamics of apologies and compliments. Join me as I explore why these seemingly simple expressions can carry so much weight and how they are intrinsically connected to our journey of self-discovery and love. Segment 1: The Power of Apologies and Compliments Have you ever wondered why receiving a compliment or offering a sincere apology can sometimes feel like an emotional minefield? In this episode, we'll uncover the layers behind these actions and discuss how they are, at their core, expressions of love. Segment 2: Living in the Past - Unpacking Unworthiness and Fear Often, when we carry experiences from our past selves into the present, we inadvertently bring along feelings of unworthiness and fear. These emotions act as barriers, preventing us from fully experiencing the beauty of today. I explore how the baggage from our past can hinder our ability to embrace the present. Segment 3: The Power Dynamics - Giving and Receiving Ever felt like accepting a compliment is giving away your power? Or that apologizing feels like surrendering control? I discuss how these dynamics play a crucial role in our lives and how only by embracing our present selves can we navigate them successfully. Segment 4: Self-Love and Empowerment The key to breaking free from the shackles of unworthiness and fear lies in self-love and empowerment. I discuss how complimenting ourselves and offering sincere apologies to our own selves can set the stage for positive changes. By realizing we are safe in the present, we can reclaim our power. Segment 5: Inspiring Change - Compliments and Apologies to Others True change starts with us. Discover how practicing self-love and offering genuine compliments and apologies to ourselves can inspire a ripple effect in our relationships. I discuss how fostering a positive internal dialogue can lead to more meaningful connections with others. Closing: Thank you for joining me on this insightful journey into the world of apologies and compliments. Remember, true change begins with embracing our present selves and acknowledging our worth. If you enjoyed this episode, don't forget to subscribe, rate, and leave a review. Until next time, stay empowered and love yourself. Get full show notes, resources, and links on my website! Are you ready to go deeper? I am giving you the keys to the castle. If you enjoyed this podcast and want to hear more, make sure to subscribe so you'll never miss an episode! You can connect with me on Facebook, Instagram, TikTok or Youtube.