Podcasts about d3 multisport

Mike Ricci, founder and head coach at D3 Multisport and After 40 Reboot, joins the CoachCast this month to talk all things triathlon offseason. Mike shares several tips that any athlete can do to take the offseason into race season with more momentum.  With over 20 years of coaching experience, Mike has worked with IRONMAN age group winners and national champions. He believes in working on weaknesses during the offseason to set up the coming season of success. From goal setting to blood testing to strength and mobility programming, Mike and Dirk discuss how small adjustments to your training routine during this time can lead to significant improvements. 

IRONMAN Alaska was August 7th and appears to have been an epic location for in IRONMAN. We have the race director Dave Christen and a local athlete and coach Dave Sheanan who raced the event. We are excited to share both perspectives today.   Show Sponsor: UCAN Keep your fueling fresh with new UCAN Pineapple Edge. UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   In Today's Show Feature Interview - IM AK, Genesis, Production and Racing with Dave Christen and Dave Sheanin Endurance News Alaska's first Ironman triathlon is held in Juneau What's new in the 303 XTERRA USA Championship returns to Colorado in August 2023 Video of the Week  IM Alaska Recap   Feature Interview: IM AK with Dave Christen and Dave Sheanin   Dave Sheanin is an assistant head coach for the CU Triathlon team and a coach with D3 Multisport. He also pulls physically challenged athletes. Dave Sheanin is originally from Woodland Hills, CA and lives in Erie, CO currently. He studied: Psychology at UC-Irvine (go anteaters!) and MBA at CU-Boulder. Favorite Triathlon Discipline: Swim for sure. Love the water but it's a curse--no one wins a tri in the swim, but I'm willing to keep trying. Leadership | colorado-tri-copy (cutriathlon.com)   Dave Christen is a Regional Directory for IRONMAN Group. He has been in the endurance sport and event production world since 2008, was the Race Director for IRONMAN Boulder and is one of the driving forces behind IRONMAN AK.   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Alaska's first Ironman triathlon is held in Juneau By Jeremy Hsieh, KTOO - Juneau -August 9, 2022   Sunday's race in Juneau was the first Ironman triathlon in Alaska. More than 700 athletes finished the race.   The first across the finish line was Alex Whetman of Riverton, Utah. It took him 9 hours, 11 minutes, 17 seconds to swim 1.2 miles in Auke Lake, bike 112 miles on Glacier Highway and run a full 26-mile marathon through the Mendenhall Valley.   Liz Cullen of Gibson, British Columbia, was the top female finisher with a time of 10 hours, 23 minutes, 3 seconds.   The first person from Juneau to finish was Will Coleman, who was 14th overall. Beth Gollin was Juneau's first female finisher and 13th female overall.   John Bursell was Juneau's second finisher. He has completed several Ironman races in the past, and met his goal this time to qualify for the Ironman World Championship event in Hawaii in October.   “It was a great experience overall,” he said. “I think Ironman did a great job. I was super-impressed and proud of Juneau. You know, the way people turned out — the support was incredible, the volunteers were incredible. And we heard that over and over again from people who came from out of town to compete. This was basically the most supportive community they've ever raced in.”   Bursell said locals volunteered, loaned out their own personal bikes, opened up their homes to house athletes and even offered free car rides around town. According to a press release from Ironman, more than 1,400 people volunteered.   The event had a lot of challenges. Race officials cut the swim portion in half, due to the cold water temperatures in Auke Lake.   Before the race even began, logistics issues drove down turnout. In a press release, Ironman said “approximately 1,000” athletes came to Juneau for the event. An official list dated from April had identified more than 1,300 participants.   Juneau's destination marketing organization, Travel Juneau, worked closely with race organizers. Executive Director Liz Perry said there will be a full debrief to work on making the second Ironman Alaska event go smoother. Perry said there's a three-year contract, meaning Ironman Alaska will be back in Juneau in 2023 and 2024.   What's New in the 303:   XTERRA USA Championship returns to Colorado in August 2023 The 22nd annual XTERRA USA Championship off-road triathlon will return to Beaver Creek Resort in conjunction with a community festival in Avon, Colorado, on August 25-27, 2023.   XTERRA will host full-distance, sprint, relay, and beginner-friendly off-road triathlons along with trail runs, demo events, and a variety of activities for the family. This includes kid's races, yard games, exhibitors, food trucks, beer gardens, and live music at the open air Harry A Nottingham Park and Performance Pavilion in the heart of Avon.   “It's an amazing venue, for both its natural beauty and world-class facilities, and the support we receive from the community is incredible,” said Steve Andrus, XTERRA US Tour Manager.   “We're looking forward to building on the partnerships we established last year, and excited about our new date in August which provides us with more opportunities to engage with local partners and deliver a truly exceptional experience for participants.”   The main event will award US$25,000 in prize money to professionals, plus XTERRA USA Championship crowns to age group division winners, along with 51 qualifying spots into the 2023 XTERRA World Championship to be held in Trentino, Italy.   While this will be XTERRA's 14th year of racing at Beaver Creek Resort, it is just the second time XTERRA has hosted its national championship in the Colorado Rockies following 12 seasons at Snowbasin Resort in Utah (2009-2021) and eight years in Incline Village, Nevada (2001-2008).   The championship event starts with a one-mile swim in the cool waters of Nottingham Lake situated at 7,400-feet elevation. This is followed by ‘a fun, up-and-down, 16-mile mountain bike' – finishing with a 6-mile trail run through the aspens and into the village square.   The weekend of events is supported by partners from the Town of Avon, Beaver Creek Resort, US Forest Service, The Cycle Effect, and Walking Mountains Science Center.   “We enjoyed collaborating with XTERRA and their use of Nottingham Lake and Park, and the Performance Pavilion really showcased Avon,” said Danita Dempsey, the Culture, Arts & Special Event Manager for the Town of Avon. “We are thrilled to have them back.”   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Runs in Colorado (runningintheusa.com)   Video of the week: RACE DAY RECAP! *1st ever IRONMAN Alaska*   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Will Murray is mental skills coach for D3 Multisport, a USA Triathlon licensed coach and training director for the R and R Project (https://thertmprotocol.com/), whose mission is to eliminate Post Traumatic Stress (PTSD) in our lifetimes. He is an age group triathlete and is co-author of The Four Pillars of Triathlon, Vital Mental Conditioning for Endurance Athletes.

We're three months (more of less!) from Ironman Texas and it is time for a check-in and check-up! David and Lilias talk with Nick Wolda, President of Visit The Woodlands all about all The Woodlands, Texas and environs offers racers and families. The is a great place to visit and race! We check-in with Coach Julie Dunkle of D3 Multisport to review the challenge ahead and do a run-down of our preparation so far. This is going to be a fun, challenging course! Are the pre-race jitters starting? Coach Julie Dunkle: http://bit.ly/2RaPSXE SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs

We're three months (more or less) from Ironman St George and it is time for a check-in and check-up! David and Lilias talk with Doug Boyer of Greater Zion Convention and Tourism about all St George, Utah and environs offers racers and families. What a place! We check-in with Coach Julie Dunkle of D3 Multisport to review the challenge ahead and do a run-down of our preparation so far. This is a challenging, honest course. Are the pre-race jitters starting? Coach Julie Dunkle: http://bit.ly/2RaPSXE SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs

Welcome to 2020! Let's race! Here's your Ironman Tulsa Preview. Let's Get Ready! David and Lilias review everything you might want to know about Ironman Tulsa 2020. What's to do there, when is the race, how many Kona qualifying slots, the weather, the sights, hotels. And we speak with Coach Julie Dunkle of D3 Multisport all about the course and how we should be thinking about the race and our preparations 6 months out. We would love to hear your feedback on this sort of episode! We will do previews six months, three months, and one month out. Coach Julie Dunkle: bit.ly/2RaPSXE Support the show: http://bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs

Ironman Texas Preview. Let's Get Ready! David and Lilias review everything you might want to know about Ironman Texas 2020. What's to do there, when is the race, how many Kona qualifying slots, the weather, the sights, hotels. And we speak with Coach Julie Dunkle of D3 Multisport all about the course and how we should be thinking about the race and our preparations 6 months out. We would love to hear your feedback on this sort of episode! We will do previews six months, three months, and one month out. Coach Julie Dunkle: http://bit.ly/2RaPSXE SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs

David and Lilias review everything you might want to know about Ironman St George 2020. What's to do there, when is the race, how many Kona qualifying slots, the weather, the sights, hotels. And we speak with Coach Julie Dunkle of D3 Multisport all about the course and how we should be thinking about the race and our preparations 6 months out. We would love to hear your feedback on this sort of episode! We will do previews six months, three months, and one month out. Coach Julie Dunkle: http://bit.ly/2RaPSXE SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs

Our interview this week is with Tim O'Donnell.  We have a lot of questions for T.O. about how the prep for Kona is going this year, what it's like balancing the roles of a professional triathlete, husband and relatively new father, we'll talk about the Tim and Rinny You Tube Channel is going, and how his and Rinny's races have gone this year. Thanks to last week's guests, Simone Cordrey-Cotter to talk about Rudy Project's "Podium One" and Alison Freeman of D3 Multisport who talked about how to train for and race in hot conditions.  If you missed it, go back and listen to episode #134.  Hopefully you are fast enough to win a Boost 01 helmet, but if you're not get a Boost 01 like me and you'll be faster.  Being fast on the bike might not be enough in hot conditions.  We had lots of great tips on how to be ready for your next hot race. Announcement: Last Friday was Bill's birthday and we did not give him a birthday shout out.  Bill, this is your belated birthday shout out!  Not that you care because you are having a blast in Canada Salmon fishing! Last week we gave a shout out to Kim Miller.  There is no "Kim" Miller.  There is however an "Amy" Miller.  I have no good explanation for how that happened.  It was in the show notes incorrectly despite having previously connected with Amy on Facebook and Instagram.  She sent me a very nice message last Monday bringing the error to my attention and immediately I had a flashback to the thought occurring to me on Saturday night.  It's funny how the subconscious knew there was something wrong when it hadn't occurred to me consciously.      Interview:  Timothy O’Donnell is one of the world’s most successful and experienced American long-course triathletes. As a professional, he has earned 50+ podium finishes including over 22 wins at major events throughout the world. Among the wins are nine Ironman 70.3 victories, three 140.6 wins, and six Armed Forces National Championships. At the IRONMAN World Championship in Kona, Hawaii, Timothy finished 6th in 2016, 3rd in 2015, and 5th in 2013, finishing as top American in 2013 & 2015. In 2013, he tied the existing American IRONMAN record with an 8:01:32 victory at IRONMAN Brazil. In 2015 at IRONMAN Brazil, he completed his fastest IRONMAN to date at 7:55:56. He was the IRONMAN 70.3 US Pro Champion in 2012 and the IRONMAN US Pro Champion in 2011.   O’Donnell’s sporting career began when he joined his first swim team at the age of five in Roseville, CA. He began to shine in the pool during his high school years while attending Wyoming Seminary Prep (SEM) in Kingston, Pennsylvania. At SEM O’Donnell was captain of the varsity swim team, set multiple school records and earned repeated district championships and all-state honors. O’Donnell then attended the United States Naval Academy (BS Naval Architecture, 2003) where he swam on the Varsity team for two seasons before fully committing to the sport of triathlon. As a triathlete, O’Donnell led the Naval Academy Men’s Team to two US National Triathlon Championship titles. He attended UC Berkeley (MSEng Ocean Engineering, 2005) as a Navy Ensign during which time he won the 2003 U.S. Under-23 National Championships and his first of six consecutive Armed Forces Triathlon Championships. In 2007 O’Donnell was assigned to the U.S. Olympic Training Center in Colorado Springs, Colorado. He earned spots on the US National Team and World Championships Team in 2007 and 2008,was the ITU Long Distance World Champion in 2009, and was named USAT’s Non-Drafting Triathlete of the Year in 2009, 2010, and 2015. T.O. interview Big John Denver fan - who knew? Tim and Rinny Show YouTube Channel IRONMAN CAIRNS (2018) Khem and the Triple Bypass Dialing it in for Boulder 70.3 Brick last Saturday, practicing the nutrition Long Run Sunday Testing the sweat rate and hydration level with the pee sticks Longer brick this Saturday and longer run on Sunday; then a 2 week taper Riding with my Rudy Project Boost 01 Rip Laces - 8 Skinnys and two skulls, with black bungees for your listeners.  We're getting a sample set with the final logo. Should be able to have more specific details by next week Upcoming local races Mt Evans Hill Climb this weekend Boulder 70.3 Leadville 100 MTB 8/11 and 100 LTR 8/18 Le Tour Tony Martin crash and vertebrate break in Stage 8 Richie Port out on Stage 9; Other Quick project "Fat Burn" update Checked in with Bob Seebohar this week and scheduled the metabolic test this coming week We'll also be doing the muscle ultrasound test Upcoming Interviews: Mark Fleming from Ikor Labs is going to join us to talk about the status of CBD oil and triathlon.  A lot of triathletes (pro and age groupers) are using cbd to help with inflammation and recovery.  WADA and USADA removed CBD from the banned substances list.  If you are using a CBD product from a reliable source like iKOR labs, you don't have to worry about being testing positive for a banned or illegal substance.  Hemp (which CBD is extracted from) has less than .3% 3/10s of 1 percent THC. Ryan Petry - 2nd overall at Haute Route Rockies.  We'll be talking to him about he trained for the race and his race strategy. Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you. Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews. The follow up interview with Kyle Coon is on 303Radio.  As you may recall completed the RAAM as a visually impaired relay team member of team Sea to See.  Kim Welk and I caught up with him and we'll have that interview out next week on 303 Radio. How to support with Patreon It takes a good 5-10 hours per week to keep the show going There are a number of services that we pay for including website hosting, podcast content storage and streaming, etc https://www.patreon.com/milehighendurance Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?  Matt Smith TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Discounts page. If you are not following us on social media, you should.  Why?  You get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!  

Our interviews this week - that's right we have two interviews this week.  Interview #1 is with Simone Cordrey-Cotter to talk about Rudy Project's "Podium One" and how they are rewarding the fastest N. American Ironman finishers.  We also have coach Alison Freeman of D3 Multisport joining us today to talk about how to train for and race in hot conditions.  It's too late for our hot June and early July races, but in the northern hemisphere late July and August..even September can deliver some super-hot conditions.  We're going to tell you how to get ready! Thanks to last week's guest, Strava Co-founder Michael Horvath.  If you missed it, go back and listen to episode #133. Interview 1:  Simone Cordrey-Cotter is the marketing and PR manager with Rudy Project North America and she happens to live here locally with Khem and me.  She has been a long-time friend of the show and a former guest.  We get to chat with Simone about a new program they have titled Podium One.  Rudy Project is going to be rewarding the fastest Ironman athletes in N. America with Rudy's fastest race helmet and glasses.  Let's go to that interview right now.  It's a short discussion, so don't go anywhere.  You'll want to stick around for our feature interview to follow.  https://www.rudyprojectna.com/pages/project-podium Transition:  Pretty cool reward if you are a super-fast Ironman age-grouper.  The Boost 1 is a sweet looking helmet and Tralyx sunglasses are sweet as well!  If you don't think you are fast enough to win a free helmet and glasses, well don't fret.  We have a discount code for you that's going to get you 30% of the way to owning a pair.  Use the code MHE 30 at checkout.  Okay, let's get serious about hot races shall we?  We have Alison Freeman of D3 Multisport to talk to us about training for and racing in hot conditions.  Let's go to the feature interview now and we'll be back with you after you are a more informed athlete! Khem and Rich discussion on training and racing in the heat. Without Limits Productions' Boulder Peak race How was Old Stage after doing Pikes Peak on Wednesday and Squaw Pass on Saturday (the day before the Peak)? Jenn Finley's friend and first time Olympic distance racer and podium placer Kim Miller Rip Laces These are a quick lace for getting your running shoes fast in transition.  You know how crazy obsessed I am with fast transitions and Rip laces perform terrifically. I first was introduced to them at the Sansego camp with Craig Alexander and Matt Smith.  Crowie gave all the campers a welcome bag with samples of some of Crowie's favorite products.  They included a sample of Hot Shot and custom Rip Laces, among other things.  Now custom Riplaces are not something just anyone can get.  If you go to the website, you can pick your color, but you cannot order custom riplaces.  It was fun to not only be one of the very few people racing in riplaces, but to be sporting the Sansego custom branded ones at that.  We're going to put a pin in the topic of custom riplaces for a few minutes while I describe what these are. Description - the lace is called a "bungee" and it looks and performs a lot like a hair band.  You thread one folded end of the band lace through one eyelet of the pair and the other folded end through the other side of the eyelet pair.  You can order bands in a variety of sizes or what I have is the variety size pack.  A typical running shoe will have about 7 pairs of eyelets, so you only need 7.   But the variety pack comes with 5 different sizes and 10 bands bungees of each size. You then have these things called "cores", but they look like small rectangular badges with slots to snap the bungee loop ends on each the sides of the core. There are 4 different types of cores (skinnies, olyvia, mini skull/crossbones).  As I mentioned earlier, each the cores and the bungees can be ordered in a variety of colors and the core in one of three forms.  Well I love the Sansego ones so much, I decided to buy another set for another pair of running shoes.  So I picked out the bungee and core colors that would make my shoes pop.   When they arrived, the good folks at Riplaces included a few samples of custom cores with the MHE logo and they look awesome.  They did them in both the skull/crossbones and the skinnies. Khem, they are going to make custom MHE cores for us and guess what?  I'm ordering a set for each you and Bill.  Guess what else?  They are going to create a special link for our listeners to order their own.  Upcoming interviews: I mentioned a few weeks ago that I saw Timothy O'Donnell at the CU Sports Medicine and Performance Center.  He's clearly working with some of the best resources around.  We are going to be catching up with T.O. to talk about how his season is going, what's going on in his training. Mark Fleming from Ikor Labs is going to join us to talk about the status of CBD oil and triathlon.  A lot of triathletes (pro and age groupers) are using cbd where available to help with recovery.  CBD does not get you high but has several health and recovery properties and benefits.  Craig Sweeney from Ikor Labs was helping SAG on the Sansego rides and I got to chat with him a bit.  We are going to get some of the latest on legislation, WADA and USADA stances on CBD.  303 Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.  We have a follow up interview with Kyle Coon, who as you may recall completed the RAAM as a visually impaired relay team member of team Sea to See.  Kim Welk and I caught up with him and we'll have that interview out next week on 303 Radio. How to support with Patreon It takes a good 5-10 hours per week to keep the show going There are a number of services that we pay for including website hosting, podcast content storage and streaming, etc https://www.patreon.com/milehighendurance We will be adding some different options for donations in the next couple of weeks.  For our Patrons that donate at any level, we'll send you a MHE window sticker.  If a recurring donation of $10 or more, we'll send you a set of rip laces with a custom pair of cores. Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?  Matt Smith TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Happy Independence Day to our listeners in the U.S.  Stay tuned, train informed, and enjoy the endurance journey!

Coach AJ Johnson of D3 Multisport reveals how he would structure the triathlon training of age-groupers with varying amounts of available time, from 5 hours to 25 hours per week.   IN THIS EPISODE YOU'LL LEARN ABOUT: -How to train with 5-6 hours per week of training -How to train with 7-10 hours per week of training -How to train with 11-15 hours per week of training -How to train with 16+ hours per week of training   SHOWNOTES: https://scientifictriathlon.com/tts134/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!    LINKS AND RESOURCES: *AJ’s profile on the D3 Multisport website *AJ’s articles on Training Peaks *Quality over quantity for age-group triathletes with Mike Ricci | EP#98 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.comor connect on Twitter - my handle is @SciTriat.

Our topic this week is Part 2 on "No Guessing".  We continue our interview Dr. Inigo San Milan of CU Sports Medicine and Performance Center.  I mentioned some of the topics we are going to hit last week.  If you missed it, you are going to hear Inigo's definitions of each training zone.  You will learn what muscle types map to which zone, understand the relationship between metabolic rates and sources and muscle fiber types and zones. It's going to be a science lesson hootinany! Thanks to last week's guests, professional triathlete's Tim Don, James Hadley and Rachel Joyce.  Can't wait to see Tim and Rachel at Kona this year! Taking the No Guessing topic with Inigo to the next level.  I have some training zone definitions straight from Inigo, plus I have taken my metabolic report results and done a comparison to a generic online race nutrition calculator.  I want to illustrate how different MY and perhaps YOUR individual results might be to generic calculators. Plus, we have the final results in from USAT Collegiate Nationals.  I want to share the rankings and some results, plus give a couple of special "shout outs" to some individuals and teams.  Shout Outs to: Tim Hola and his dad qualify for Kona at IM Texas. Josh Shadle's mom for also finishing IM Texas My team mates at Renegade Endurance who finished IM Texas. Scowl to any one (not any of my friends) who drafted at IM Texas Shout out to my athlete Brady Nelson for his finish at IM 70.3 St George Also a shout out to Lionel Sanders for his win at 70.3 St George with a 3:41.11. Also, upcoming guest and professional Andrew Talansky for his finish today at IM 70.3 St George with an unofficial 4:03.31 Dr. San Millán is an Assistant Professor at the University of Colorado School of Medicine and the Director of the Sports Performance Program at the CU Sports Medicine and Performance Center in Boulder, Colorado. Listen closely to the concepts that we discuss.  After the interview, I'm going to share my actual data and drive home the point that relying on assumptions, generic calculators for training zones, caloric expenditure, etc. can be highly risky. Inigo's Training Zone Definitions -Z1 is recovery -Z2 is the exercise intensity where you achieve the maximal fat oxidation rate (FATmax) which also coincides with the first lactate inflection point. This is indicative of maximal Type 1 muscle fiber recruitment before Type IIa starts kicking in. -Z3 is when type IIa muscle fibers kick in and there is a sharp decrease in Fat oxidation and increase in CHO oxidation. The Cross-over point usually happens here. Also there is a continuous rise in lactate accumulation. -Z4 is the exercise intensity at which Fat oxidation completely disappears and CHO is the only fuel available. Furthermore, this also coincides with a 2nd lactate inflection point (“Lactate threshold”). This metabolic state denotes maximal Type IIa muscle fiber recruitment before Type IIb fibers kick in. -Z5 is usually your VO2max, or maximal effort you can sustain and starting to incur in anaerobic metabolism. This intensity can only be sustained for ~2-3 minutes. -Z6 is your anaerobic metabolism and dependable on ATP stores as glycolysis is not fast enough to supply ATP for the muscles. Usually sprinting intensity. Examples of Nutrition Calculations (Assumption v Reality) Zone 1 Do you know how many calories you are burning per hour? Me - TrainingPeaks: 590/hr at z1 - No indication of what % comes from fat Generic Calculator: 519/hr at z1 (67% from fat) Actual Test: 770/hr at z1 (26% from fat) If I used a generic calculator I might assume I'm only burning 171 calories of glycogen/hour.  In reality, I'm using 570.  An error of 330%.   Zone 3 Me - TrainingPeaks: 797 Generic Calculator: 774 (28% from fat) Actual Test: 979 (7.7% from fat) Generic calculator says I'm using 557 calories of glycogen/hour.  In reality I'm using 904.  Upcoming Interviews: Level 3 coach Mike Ricci of D3 Multisport to talk about how to advance from age-grouper to elite USA Navy coach Billy Edwards to break down USAT Nationals Coach Matt Bottrill out of the UK joins us to discuss bike aerodynamic form.  He is Tim Don (and I believe Rachel Joyces's cycling coach).  Matt is going to join us for an interview and get into just how many watts you can save yourself with good bike form. Andrew Talansky on Oceanside and St George 70.3 Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews. Good luck to my colleagues at 303 Endurance Network who are racing at Wildflower tomorrow - Khem Suthiwan, Dana Willett and Allison Freeman.  Good luck ladies! Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Our interview this week is titled Brits in Boulder to celebrate St Georges Day this past Monday.  Bill and I met with professional triathlete's Tim Don, James Hadley and Rachel Joyce at Ivan O'Gorman's bike fit studio just outside of Boulder and had a very casual interview and discussion.  As you will hear we discussed a number of topics and are super grateful for their time and for sharing their time and perspectives as professional triathletes.  Saint George's Day, also known as the Feast of Saint George, is the feast day of Saint George as celebrated by various Christian Churches and by the several nations, kingdoms, countries, and cities of which Saint George is the patron saint. Thanks to last week's guest, Dr. Inigo San Milan of CU Sports Medicine and Performance on the topic of metabolic testing.  Last week was part 1 of a 2-part interview.  There was a lot to digest in last week's interview and we much, much more to get to with Inigo.  Because of the way the dates fell with St. Georges Day being this past week, we wanted to shift gears for a week and share the Brits in Boulder interview with Tim, Rachel and James. Next week we will return to the final half of the interview with Inigo next week.  I'll elaborate further on what you will hear next week in part 2 - you do not want to miss it.  Before we get into today's interview, I want to relay some updates from Bill and Khem, which we discussed this morning.  I won't try to represent what they discussed this morning, but would like to share a couple of brief highlights. Bill is back from Haute Route San Francisco.  Overall it sounded like he had an awesome experience, but Haute Route was no joke.  After taking a ferry to the start, the first stage started from Jack London Square after taking in Oakland and was a 100 mile and more than 10k feet of climbing with Mt Diablo.  Mt Diablo is a featured part of the Tour of California race. After they finished in Oakland, the racers took a ferry back to San Francisco for a good meal and massage.  The 87 mile stage two started at the Presidio and rode across the Golden Gate Bridge.  There was another 8500 feet of climbing and it sounds like it was pretty relentless, but pretty epic at the same time.  The gist of what Bill reported was that it's a great experience, extremely well supported, but very challenging. Khem gave an update on the Karen Hornbostel Memorial TT.  This was week four and the conditions were calm Wednesday at Cherry Creek Reservoir.  There were reportedly a lot of fast times on the 9.5 mile course and Khem knocked nearly a minute off her previous week's time.  There are three more weeks to go and I'm hoping to be out there next week with her. After the interview I'll go into a little detail on the USAT Collegiate and HS Club Nationals in Tuscaloosa.  I'll also provide a little more on last week's interview with Dr. Inigo San Milan and talk about what you will hear in next week's episode and the information that Inigo has yet to share. Rachel Joyce has six top ten finishes in Kona to her name (6th:2009, 5th:2010, 4th:2011, 2nd:2013, 3rd:2014, 2nd:2015), a world title and four Iron distance titles (Ironman Lanzarote 2011, Challenge Roth 2012, Ironman Texas 2013, Ironman Cozumel 2013 and Ironman Boulder in 2017).  Her finish time in Challenge Roth (8:45:03) also puts her down as the fifth fastest woman over the Iron distance and is one of only 4 women to finish in sub-9hours at the Ironman World Championships (8:57:28). London was “home” for  10 years but now Rachel has moved Stateside and lives year round in Boulder, Colorado.  She has been coached by Julie Dibens since the end of 2014.  Her ambition in the sport is to win Kona as well as tick off a few “bucket list” races she has on her list….Wildflower, Ironman Lake Placid, St Croix 70.3 and Escape from Alcatraz to name a few. James Hadley Originally from England, UK, has been an athlete for 28 years. He progressed quickly through years of hard work and dedication to race as a professional triathlete internationally for 11 of these years. During this time James has been taught by some of the best coaches in the world, whilst also training/racing alongside some of the all time great athletes triathlon has ever produced.  He was accepted into Bath University and started training in earnest with the triathlon team. During a visit to Australia he met coach Siri Lindley, who was “instrumental” in motivating him to take his training to the next level. He moved to Boulder to train with Lindley and still lives there today. Great Britain's Tim Don posted a 7:40:23 at the Ironman South American Championship in Brazil on May 28, 2017 to become the fastest athlete to ever finish an Ironman-branded race. The former ITU star put together a 44:16 swim, a 4:06:56 bike and a 2:44:46 marathon to post the incredible 7:40:23 finishing time and break Canadian Lionel Sanders' record of 7:44:29, which was just set at last November's Ironman Arizona. In addition to the record, Don earned the championship victory with an astounding 25-minute margin over second-place finisher Kyle Buckingham of South Africa and will be guaranteed a slot for October's Ironman World Championship. Follow up comments about last week's interview One of the topics from last week was a reference to calculating of sweat rate.  If you are unfamiliar with how to calculate your sweat rate, I recommend you read the blog article on the MHE Blog http://milehightripodcast.blogspot.com/2016/11/determining-your-sweat-rate.html The basic process is this: Weigh yourself prior to your workout Weigh yourself after your workout Note how much fluid you consumed during Note (generally how much fluid you lost through peeing) Maintain a spreadsheet.  My spreadsheet has: Date Time Temperature Activity Duration (minutes) Weight Prior Weight After Weight Change in pounds: multiply by 16 to convert to ounces Fluid Consumed Fluid Excreted Sweat Rate in ounces USAT Collegiate Club Nationals in Tuscaloosa.  The USA Triathlon Collegiate Club & High School National Championships are this Friday and Saturday in Tuscaloosa, Alabama, with nearly 1,300 collegiate competitors from 120 collegiate clubs and more than 150 high schoolers registered to compete. There was a course change announced and now executed.  All races will be shifted from a triathlon (swim-bike-run) to a duathlon(run-bike-run) to ensure athlete safety. Heavy rainfall in Tuscaloosa the past two weeks led to the Holt Dam spillway gates being opened by local officials to avoid flooding. Heightened volume in the Black Warrior River necessitated that the gates remain open through race weekend, resulting in overly strong currents that were deemed unsafe for swimming. Racing Friday included the Draft-Legal Collegiate Club Championships, in which athletes covered a 2.5-kilometer run, draft-legal 20-kilometer bike and another 2.5-kilometer run.  The draft-legal format, which allows athletes to work together and pace off eachother on the bike, is similar to what is contested in elite International Triathlon Union (ITU) competitions and the OlympicGames. Some of the nation's up-and-coming multisport athletes will compete at the USA Triathlon High School National Championships. The course will cover a 2.5k run, non-drafting 21.45k bike and 2.5k run. High school boys, including two athletes competing in the Paratriathlon Open division The action continues Saturday morning with nearly the entire field of collegiate athletes competing in the Olympic-Distance Collegiate Club Championships. The course covers a 5.2k run, 40k bike and another 5.2k run. The race also includes a Paratriathlon Open division, which features a 5.2k run, 20k bike and 5.2k run. I enjoyed working with Caryn Marconi today.  Caryn is USAT's Communication Manager and was doing an amazing job making sure all teams, coaches, media knew about the changes and handling all of the social media with her team.  COO Tim Yount did and incredible job announcing today and you can tell how passionate he is about these young athletes and the sport of triathlon.  He follows the progress of these athletes and he knows how to keep the spectators informed and engaged. Upcoming interviews: Part 2 of Inigo and metabolic training We'll hear Inigo's definition of training in Zone 2 and how to train to how to improve fat burning and lactate clearing.  When you don't train properly in Zone 2, you are not training the Type 1 muscle fibers.  When you don't train those fibers, they atrophy.  When Type 1 fibers atrophy, you get reduced mitochondrial function and impair your ability to clear lactate.  Accumulation of lactate results in H Ions affecting acidosis and muscle contraction We'll hear Inigo talk about target carbohydrate consumption at 10-15 hours of training per week - spoiler alert - it's about 3-4 g/kg We'll hear how chronically low glycogen results in catabolic effect, loss of muscle mass and results in higher cortisol and adrenal fatigue and even hypothyroidism We'll Inigo's theory on the relationship between Coronary disease related to inflammation; One of the things that Bill brought up on his Haute Route race was that his heart rate couldn't get much above 130 beats/minute.  Inigo does an excellent job explaining what is happening physiologically that causes us to not be able to elevate our heart rate.  The basic idea is that the brain needs glucose.  If the brain senses there's not enough glycogen to share with the muscles and liver, the brain controls how much glycogen they get.  It also reduces adrenaline production and adrenaline reduction results in lower heart rate. Tim Don's cycling coach Matt Bottrill on aerodynamic form.  Matt is going to join us for an interview and get into just how many watts you can save yourself with good bike form. Level 3 coach Mike Ricci of D3 Multisport to talk about how to advance from age-grouper to elite Andrew Talansky on Oceanside and St George 70.3 Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.  Be sure to follow 303Radio. Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Our guest this week is ultra-runner and coach Don Reichelt.  Don is one of the few elite runners selected for Badwater 135.  We are going to talk to him about a number of topics, but the main thrust is his preparation for Badwater and his coaching advise for training for that distance. Last week's guest Thanks to last week's guest, coach Will Murray of D3 Multisport for helping us manage and deal with doubt and performance.  If you haven't heard that episode, go back and check out last week's episode 116. Discussion Teasers Before we get into the interview, let's catch up with Bill and what we have on deck for the post interview discussion. Interview wrap up 303 Updates My Time to Tri Project Update Spring Break and Lake Havasu Triathlon Upcoming interviews Interview Setup Don Reichelt lives Littleton Colorado and has the support of his fiancé Amy.  You'll hear in the interview that Don was on the 2017 US Spartathlon team.   Don also has a coaching business https://www.boundlessendurance.com/.    Interview Don Reichelt Host He recently raced at the Mesa Arizona Marathon with a time of 2:45:08 with an average pace of 6:19.  Facilitated Bill's threshold test at Stryd 303 Updates My Time to Tri Update Spring Break and Lake Havasu Triathlon Explorer is packed except for the bikes What time are we heading out? The Lake Havasu course Tucson trip and Mt Lemmon (plus Strava leader board) Upcoming MHE Interviews MHE upcoming interviews: The interview that just might save your life - Dr. Kirk Parsley on the critical importance of sleep Dr Jason Karp on his article "the right way to do run interval training" Elite, 16 time Kona finisher, Tim Hola   303 Media Productions Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.  Be sure to follow 303Radio for these upcoming interviews: Alon Mandel, Olympic swimmer from Israel now swimming the Cook Strait in New Zealand Larry Potter for KHMTT Colorado University invasion on Lake Havasu Jonathon Grinder, race director of lake Havasu triathlon Katie Whidden, coach of Colorado School of Mines Brad Seng, coach of CU Athletes from the many Colorado teams   Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.    Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!  

Welcome We'll be kicking off the show with an interview with coach Will Murray of D3 Multisport.  Will is a mental skills coach and is an expert at helping athletes get the most out of their training and racing by getting their head right.  We talk about a subject that a lot of athletes face and that is "doubt".  Doubt shows up in a lot of ways in our training and racing and Will is going to help you not only manage and deal with doubt, but we'll talk about how to use it as a weapon. Last week's guest Thanks to last week's guest, coach David Warden for joining us to discuss his new book with Matt Fitzgerald, 80/20 Triathlon.  We talked about the concept of 80/20 training, TrainingPlans, and Smart Workouts in TrainingPeaks.  If you haven't heard that episode, go back and check out last week's episode 115 (that's the 2 year anniversary show). Discussion Teasers Bill do you ever have doubts about your performance? We'll talk a little more about doubt after the interview, plus some additional topics. Bill and Khem, what topics do you have for this week's discussion? Discussion topics: I've started my training in earnest for the season and for good reason KHMTT CU Sports Medicine and Performance Center Spring Break and Lake Havasu Triathlon   Interview Setup Everybody has doubts, but some people don't let them get in the way of what they strive to achieve.  This past week, coach Will Murray conducted a hands-on, activity-oriented and extremely practical session for athletes who have doubts that interfere with their training, racing and daily life. They worked on fast, effective techniques to address negative self-talk and unhelpful elements of doubt.  They got the live version with Will.  Today you get the next best thing as Will shared these techniques in our interview.  Here's Will Murray. Interview Will Murray Host Discussion Topics Will Murray debrief: I have to admit that a lot of my training and motivation is fueled by wanting to eliminate doubt.  I've mentioned in the past a book titled How Triathlon Ruined My Life.  The book's author Darren Roberts uses the analogy of a parachute as your overall training plan and preparation for a triathlon (in his case his first Ironman).  He wrote how missing a workout in his training plan was like intentionally cutting a cord of your parachute, making your parachute (preparation) less certain.  It also introduced doubt.  Even if missing workouts here and there didn't actually impair your physical preparation of your training, standing on the starting line, the thought of maybe not doing every workout can introduce doubts about your preparation and that can be all that it takes to lose confidence which impairs your performance. Bill or Khem, do you ever experience doubt before a race? Will Murray is meeting with Lauren this weekend to help her with her doubts about open water swimming. KHMTT 2018 Series consists of seven (7) individual time trials on consecutive Wednesday evenings April 4, 11, 18, 25 May 2, 9, 16 Cherry Creek State Park First racer starts at 4:30 PM Final racer at approximately 7:20 PM CU Sports Medicine and Performance Center What happens in the lab? The session will begin with an initial overview of your condition and goals. We will go over a brief review of the methodology and protocol and answer any questions to ensure you are prepared and comfortable. There will be a weight and Skin Fold Body Composition analysis prior to test. You may opt out of this portion of the assessment. Based on the pre-assessment questionnaire, we will get you set up on the treadmill and have you begin your warm-up. You will be fitted with a breathing mask in order to record metabolic values and VO2 max. This mask may feel confining at first but in no way restricts normal respiration. You will also be fitted with a Polar Heart Rate Strap to record heart rate. Small Blood lactate samples will be collected from either the finger or ear following each step. It is a small needle stick and is usually painless. Our test protocol will begin at a very light effort and progress to a hard effort at the end of the test. The length of the first 3 test stages will be 5 minutes in length, followed by 10 minute stage lengths in the remaining stages. The protocol will progress in a stepwise fashion, meaning each stage will get progressively more difficult. The final stage will be a near maximal effort, and we will encourage you to complete as much work as necessary to gather data. However you may stop at any time you feel you can no longer go on. Finally, we will complete a post-test consultation to review test results, provide feedback, answer questions, and provide recommendations for achieving your goals. Spring Break and Lake Havasu Triathlon Drive 16th Race 17th To Tucson 18th Mt Lemon 19th To Denver 20th Upcoming MHE Interviews MHE upcoming interviews: Don Reichelt on his elite athlete selection for Badwater 135 and his coaching advise for training for that distance Dr. Kirk Parsley on the critical importance of sleep 303 Media Productions Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.  Be sure to follow 303Radio for these upcoming interviews: Larry Potter for KHMTT Colorado University invasion on Lake Havasu Jonathon Grinder, race director of lake Havasu triathlon Katie Whidden, coach of Colorado School of Mines Brad Seng, coach of CU Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome to Episode #96 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock.  We are also joined by Tim Hola, Age Group Nationals Champion and Kona sub 10 hour finisher at the Ironman World Championship this past weekend. Our show brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast and we are covering the news on Kona all next week.  Be sure to go to 303Triathlon and check out all the coverage of Kona. What a week that was on the big Island of Hawaii.  Thanks to guest host level 3 coach Mike Ricci of D3 Multisport for joining us to bring you last week's show. We are glad you are joining us for our post Kona coverage and another week of endurance education.  We are going to break down the race day coverage of Ironman Kona and spend some time talking to Tim Hola to pass along some insights about the race and give you some things to contemplate for those planning to get qualify and race Kona. We recorded last week's show on Thursday afternoon in to give us time to get it edited and published on time.  The bummer is we missed some of the events from Friday and race day that we are going to recap right now for you.    Friday Meet up with Poncho Man after the 303 Athlete breakfast and Lava Java.  When we interviewed Tim O'Donnell, Bob Babbitt, and Mike Reilly at Huggo's on Monday, we got to meet Poncho who does the ukulele music for Breakfast with Bob.  We got to chatting with him during Bob's interviews and he did our 303Radio jingle.  If you haven't heard it, go to 303Triathlon.com and click on any of the interviews in the 303Radio pane.  He did such an awesome job, we wanted to show our appreciation so we delivered a gift bag with a bottle of gin, a 303Triathlon trucker hat and a bumper sticker.  While there, he also knocked out the Mile High Endurance into jingle.  He is super talented and recommend you check him out @ponchoman.kuanoni Bob Babbitt's Thank God I'm Not Racing Party Guests we talked to (or got selfies with): 2005 Ironman Champion and coach Faris Al-Sultan, coach to the new Ironman World Champion and record holder Patrick Lange Coach Jim Vance, author of The Complete Guide to Running with Power, Triathlon 2.0 and co-author of Triathlon Science Mark Allen, 89, -93, 95 Mark Mastilir, Halo Neuroscience Who else? Guests we saw 2004 and 2006 Ironman Champion, Norman Stadler Joanna Zeiger Who else? Saturday's Race Bill's highlights Khem's highlights Rich's highlights Setting up in the Press room Recording the drums and cannon Swim exit Hi 5's at the Hot Corner Pro Finish Male Ranking Female Ranking AG Finish Jamie's story Two post cut off finish Tim Hola We spoke a few days before the race, how did the rest of your race prep go? You've seen the race go from a mass start for both men and women to separate mass starts for each men and women, contrast what the difference from a male age-grouper's perspective? Questions about each the swim, bike and run legs of the race?  Strategy execution? Pace? Nutrition? Environmental? Monday morning quarterback - what went well?  What you would do differently? Post-race recover? Advice for aspiring Kona age groupers? Cycling class and other ways you give back to the sport Free form discussion Let's talk briefly about upcoming interviews. Kona race day interviews with Timothy O'Donnell and Andy Potts Vito La Bella on ultra running Jim Vance, author of The Complete Guide to Running with Power, Triathlon 2.0 and co-author of Triathlon Science Don Reichelt (Spartathlon Ultra) Joanna Zeiger - The Champion Mindset Erik Kenny - EK Coaching Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona Ken Axford on bike handling skills Billy the Kid Edwards   Please support the brands that support the show and our listeners. BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order. Total Immersion -Use code MHETI10 to get 10% off items in your cart Effortless endurance for 49.99 Freestyle mastery for 59.99. Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items. Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Give TrainingPeaks Premium account a try.  Use MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport.  Pay that forward and recommend Mile High Endurance to a friend.  That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey! #IMKona #Ironman #BWBKona #MikeReilly #BobBabbitt #303Triatlon #PonchoMan

Aloha from the big Island of Hawaii.  We are glad you are joining us for our Kona Special episode and another week of the endurance.  We have selected two of the many interviews we've done this week.  We have heart of triathlon, Bob Babbitt to talk to us about the legends and history of the race.  We also have the voice of Ironman, Mike Reilly to talk about his perspective as announcer and the professional field.  Welcome to Episode #95 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock.  We are also joined by Mike Ricci, owner and head coach of D3 Multisport.  Mike is a Level 3 USAT coach and is staying with us at the White Sands Resort in Kailua Kona. A special thanks to Poncho Man for his amazing ukulele talent and contribution of the intro music. He is makes magic! Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast and we are covering the news on Kona all next week.  Be sure to go to 303Triathlon and check out all the coverage of Kona. et's talk briefly about upcoming interviews. Kona - select 303 interviews On this note, make sure you are subscribed to the MHE endurance podcast.  Go to iTunes or Google Play, depending on your device, search for Mile High Endurance and click subscribe We will be publishing lots of interview and coverage of Kona on 303Radio - be sure to subscribe there too.  The 303Radio coverage will focus on Colorado stories.  There will be interviews that we'll share on MHE, particularly those that have more of an educational bent.  Vito La Bella on ultra running Don Reichelt (Spartathlon Ultra) Ultra runners Bryan Williams and Vito Bella Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona Ken Axford on bike handling skills Billy the Kid Edwards     Please support the brands that support the show and our listeners. BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order. Total Immersion -Use code MHETI10 to get 10% off items in your cart Effortless endurance for 49.99 Freestyle mastery for 59.99. Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items. Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Give TrainingPeaks Premium account a try.  Use MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport.  Pay that forward and recommend Mile High Endurance to a friend.  That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey! #IMKona #Ironman #BWBKona #MikeReilly #BobBabbitt #303Triatlon #PonchoMan

Our interview today is with coach Will Murray, a mental skills coach with D3 Multisport.  He's been a guest on the show in the past and he joins us today to talk us through 3 articles that he's recently written on published on the USAT website.  Increase your open water comfort level But what if? Overcoming fear of triathlon How not to be embarrassed at your first triathlon In our discussion today we'll also discuss: Feedback from last week's show Discussion on sighting - http://www.triathlete.com/2015/12/training/9-secrets-to-proper-open-water-sighting_46124 Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado. Health IQ offers low cost life insurance for the those living a health conscious lifestyle.  The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc.  Get a quote now at HealthIQ.com/endurance or go the MHE Sponsor page and click the link to Health IQ and it will take you to the right place. I mentioned last week that I went to healthIQ.com/endurance and took the 30 seconds to fill out the contact form and got a call about an hour later.  I spoke to an insurance agent names James Byrd III who did an interview and gave me a quote.  He is going to save my more than 30% which is going to translate to more than $200 in savings.  That's change that I can use for a race, shoes, a new tri bag from Rudy Project.   Let's talk briefly about upcoming interviews. Rebekah Keat Hootie Boulder 70.3 interviews We have a couple of other really cool guests lined up that Bill is going to announce when he comes back next week  Please support the brands that support the show and our listeners. Total Immersion -Use code MHETI10 to get 10% off items in your cart Effortless endurance for 49.99 Freestyle mastery for 59.99. Use code MHE30 to get 30% off your full price items at Rudy Project. Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Give TrainingPeaks Premium account a try.  Use MHE 30 Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page. That's it for the show.  Good luck to all of the athletes racing this weekend here in Colorado or wherever you race!  Stay tuned, stay informed, and enjoy the endurance journey!  

Welcome to Episode #64 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we're excited to have you join us this week, our super anniversary special.  We want to do a bang up job for you this week and therefore have two very special and dear guests of the show.  We have Dirk Friel from TrainingPeaks with us to talk about the Audi Power of Four Ski Mountaineering Race and coach David Warden, former Tri Talk Podcast host, still an competitive athlete and international coach.  We are recording from the TrainingPeaks office in Boulder for the in-person interview with Dirk Friel.  Before we get into the interview with Dirk let's catch up with our MHE co-hosts Khem Suthiwan and Bill Plock.  How's it going guys?  Let's do some updates: Rich Thank last week's guest Mike Dion, filmmaker of documentaries like Inspired to Ride, Ride the Divide and more. Khem Mike Dion is going to give 3 copies of Inspired to Ride.  Tell the listeners the first 3 to contact any one of us Bill Cross market 303 Radio and the interview with Tim and Dave at Ironman Rich Training and Halo breakthrough. 4th week of solid weight training.  All ready to start testing, but had new insights this week that are having me take a pause.  We're going to talk to David Warden about the insights and questions.  More to come on the testing bit later The new insights on Swim Bike and Run - dividends from the Halo.  I was expecting the benefits to reveal themselves differently Mark Mastalir said their studies showed that their data showed athletes demonstrating benefits as early as 3 weeks Khem RMTC Bill TI swim success Rich Anniversary Discussion - Intro show history, highlights and funny stories   Alright, let's get into today's interview. Bill, why don't you refresh everybody about today's guest and how we got onto the topic of the Audio Power of Four Ski Mountaineering Race.   Let us know you like the content by following the Podcast on Facebook at MileHighEndurance and Twitter at @milehighpodcast.  By following you will get the announcement of each episode on Sunday mornings.  Be sure to like the posts and let  your friends know.  You can subscribe and get the downloads automatically on iTunes and Google play.  Easy to find.   Check out the Mile High Endurance website and milehighendurance.com for more on upcoming interviews, past interviews, resources, blog, about the show, and discounts.     Let's talk briefly about upcoming interviews. Coach Will Murray of D3 Multisport to talk to us about how to get the most out of your workout Simone Cordery-Cotter of Rudy Project is going to talk to us about how to equip yourself with equipment that has the latest safety engineering and designs Scott Thigpen - author of the book "Trail Magic" which is about his experience with the Ride the Divide Phil Whitehead - Lakesman Triathlon and MBE Try to get on the show Barry Siff Thanks for again for joining us this week.  If this was your first time listening, we hope you enjoyed and will join us next week.  Don't forget to join us next week for the Super Anniversary Special and our two awesome guests! Have a great week everybody!  Stay tuned, stay informed, and enjoy the endurance journey!

Our guest interview is Mike Dion, Film Maker of ultra-bike races told through movies like Ride the Divide, Reveal the Path, and Inspired to Ride. Welcome to Episode #63 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Khem Suthiwan and we're excited to have you join us this week. Neuro Halo Sport experience and strength testing preparation I admit that in the past few years I've becoming increasingly complacent about strength training. In the past month, I've I have been giving strength training a priority in my training and have maintained the following schedule more or less Ready to start testing physically, but don't have the right support structure yet.  Amy Boone Thompson from Wellbridge send me a contact at Anschutz yesterday.  Sill using the Halo 2-3 times per week and it's now an easy part of my routine.  Describe how it works. Learn more about the Halo Neuro Sport deal on the MHE Discounts page.  Save $150 on Halo Sport. One Year Anniversary Episode is coming up next week and there's a special guest that I have not yet announced.  Stick around to the wrap up for more on next week's interview. We'll have some funny stories for you next week and have some laughs Thanks again to Terry Laughlin from Total Immersion Swimming for joining us last week and talking about how to get the best endurance adaptation return on your time investment in swimming  If you enjoyed the interview with Terry, please visit www.totalimmersion.net and sign up for the TI newsletter.  If you have not yet checked out the Effortless Endurance ($49.95) and Freestyle Master Courses ($59.95), you should check them out.  In each you get a Image Guide, Workbook and Library of Videos that breakdown the stroke process into small components and provides instruction, focuses and drills to dial in the proper form.  Don't forget to use code MHETI10 to get 10% off. Alright, let's get into today's interview.  It was a couple of weeks ago after our interview with Brian Burk when we talked about the power of inspiration.  Brian, as you know, is author or "Running to Leadville" and his story of the dream participating in the Leadville 100 Trail Run and the epic ultra-marathons along the way.  Brian's writing is inspiring and we got on the conversation of other sources of inspiration for ultra-endurance events.  Khem brought up the idea to get Mike Dion on the show.  Khem, do you want to give a little background before we introduce our guest?  Khem intro/background on Mike. After watching this movie, I'm trying to decide if I'm more motivated to do my bucket list BC to Baja or not. It's good to see what can go wrong and would do exactly what Mike said was "we pack our fears" on events like this. Like the idea of doing a mini version.  I'd be willing to do a 2-3 day thing.  Maybe with a couple of friends. www.Bikepackingsecrets.com www.inspiredtoride.it Let us know you like the content by following the Podcast on Facebook at MileHighEndurance and Twitter at @milehighpodcast.  By following you will get the announcement of each episode on Sunday mornings.  Be sure to like the posts and let  your friends know.  You can subscribe and get the downloads automatically on iTunes and Google play.  Easy to find.   Check out the Mile High Endurance website and milehighendurance.com for more on upcoming interviews, past interviews, resources, blog, about the show, and discounts.     Let's talk briefly about upcoming interviews. Dirk Friel will be joining us to talk about the Audi Power of Four Ski Mountaineering race that he competed in last weekend - this is going to be the Anniversary episode Speaking of the anniversary show, many of you know that Coach David Warden was one of my inspirations to start the MHE podcast.  He used to host the Tri Talk podcast and is also known for coaching James Lawrence (aka Iron Cowboy) in his quest to do 50 ironman distances in 50 States in 50 Days.  I've invited David to join us to talk about a couple of topics.  I'm going to turn the interviewer's role over to David and he's going to interview me about the first year of the show. Coach Will Murray of D3 Multisport to talk to us about how to get the most out of your workout Simone Cordery-Cotter of Rudy Project is going to talk to us about how to equip yourself with equipment that has the latest safety engineering and designs Scott Thigpen - author of the book "Trail Magic" which is about his experience with the Ride the Divide Phil Whitehead - Lakesman Triathlon and Alan Couzens Thanks for again for joining us this week.  If this was your first time listening, we hope you enjoyed and will join us next week.  Don't forget to join us next week for the Super Anniversary Special and our two awesome guests! Have a great week everybody!  Stay tuned, stay informed, and enjoy the endurance journey!

No more one-size-fits-all training! Are you interested in learning how to do Outside-the-Box thinking about endurance that is both Big Picture and 100% personalized and customized? If so, join the conversation we'll have with Terry Laughlin, Founder and Chief Executive Optimist of Total Immersion Swimming Welcome to Episode #62 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Bill Plock and we're excited to have you join us this week.  Thanks for again for joining us this week.  If this was your first time listening, we hope you found this valuable and will join us next week.  Let us know you like the content by following our guests and MHE on social media.  Check out the Mile High Endurance website and milehighendurance.com for more on upcoming interviews, past interviews, resources, blog, about the show, and discounts.   Check out the Halo Neuro Sport deal on the MHE Discounts page.  Save $150 on Halo Sport.  We'll see if we can get some more deals added to that page. Also, as announced with Terry, Total Immersion is giving MHE listeners 10% off on their self-coaching courses and anything in the store really.  Go to the "Discounts" page on MHE and you will see discount code MHETI10 Let's talk briefly about upcoming interviews. Mike Dion, Film Maker of Ride the Divide, Inspired to Ride and more. Dirk Friel will be joining us to talk about the Audi Power of Four Ski Mountaineering race that he is competing in this weekend - this is going to be the Anniversary episode Coach Will Murray of D3 Multisport to talk to us about how to get the most out of your workout Simone Cordery-Cotter of Rudy Project is going to talk to us about how to equip yourself with equipment that has the latest safety engineering and designs Scott Thigpen - author of the book "Trail Magic" which is about his experience with the Ride the Divide Thanks for your continued following of the podcast.  Join us next week for Mike Dion on the film making of epic documentaries like Inspired to Ride. Have a great week everybody!  Stay tuned, stay informed, and enjoy the endurance journey! Obvious Mentions: Total Immersion 303 Triathlon   Also Mentioned: Ironman Team Colorado Ironman Boulder TrainingPeaks Dirk Friel Audi Power of Four Without Limits 5430 Ironman World Championship Phil Whitehead Alan Couzens USAT Colorado Athletic Club Wellbridge Amy Boone Thompson Danny Dreyer  

Meet the TriDubai star Desiree Ficker. She is just awesome. Also follow Cathryn on her mission to complete her first Sprint Triathlon. And finally listen as we talk about D3 Multisport. You want to win a POWERTAP? How about some cool stuff from SKIRTSPORTS? Or how about a set of ROL WHEELS? Come back Tuesday for all the hype!