Podcast appearances and mentions of david warden

Welcome to Episode #500 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of 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 News  Ask A Coach: Should I run a full marathon in a buildup to IRONMAN?  Get Gritty Tip: Follow Your Dreams! TriDot Workout of the Week: Bike Run Bricks - Short course race rehearsal Fun Segment: IRONMAN or IRONmad?   Announcements and News:   Our Announcements are supported by VESPA Power today. Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20   G2G Athetes Races Lake Whatcom Triathlon - Paul Hunziker 2nd Overall  Triple Bypass - Caroline Triple and friend Natilia the Double IRONMAN Lake Placid - Good luck Max Davison Tri Boulder - Gabbi Cavallero USA Nebraska State Championships 2025 - Ruth Fountain   G2G Zoot Fit Kit Party View House on Clinton in Inverness July 19th   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   Copper Triangle August 2nd Jerry Dugan   Pikes Peak Take 2 August 29th or 30th Natalia Crawford   Ask A Coach Sponsor: G2G Endurance Let's cut to the chase: you want results, and we've got the tools. Grit2Greatness Coaching + TriDot = smarter workouts, better feedback, and real progress. Join through our TriDot links, get 2 weeks free, and train with purpose from day one. After that, it's just $14.99/month. Ready to train like an athlete with a plan? Hit our 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   Ask A Coach: Should I run a full marathon in a buildup to full IRONMAN?  Coach, I'm getting ready for my full distance IRONMAN this Fall. What do you think about me doing a full marathon as a build up to the IRONMAN? That's awesome—you're gearing up for one of the most demanding endurance events out there! Preparing for a full-distance IRONMAN (2.4-mile swim, 112-mile bike, 26.2-mile run) requires a smart balance of volume, intensity, and recovery. Your question about whether a full marathon is necessary or ideal is a great one, and it really depends on your goals and current training status. Is a Full Marathon Necessary for IRONMAN Prep? While many athletes include a marathon in their build-up, it's not always the most effective or safest choice. Here's why:   Pros of Running a Marathon Before IRONMAN: - Mental confidence boost from completing the distance. - Opportunity to test nutrition, pacing, and gear. - Simulates the fatigue and mental grind of the IRONMAN run.   Cons: - High injury risk due to the pounding and recovery time required. - Doesn't replicate IRONMAN fatigue (you'll be running after 6–8 hours of swimming and biking). - Can disrupt your training cycle due to the taper and recovery needed.   Viable Alternatives to a Marathon Here are some smart substitutes that can build endurance and race readiness without the downsides of a standalone marathon: 1. **Century Ride (100-mile bike)** - **Pros**: Low-impact, builds aerobic base, simulates IRONMAN bike leg. - **Use it for**: Nutrition testing, pacing, and mental endurance. - **Pair it with**: A short brick run (e.g., 6–10 miles) to simulate race fatigue.   2. **Long Swim Events (e.g., 5K–10K open water)** - **Pros**: Builds swim confidence, improves pacing and sighting. - **Use it for**: Practicing open water skills and wetsuit comfort. - **Pair it with**: A bike ride or short run for a swim-bike brick.   3. **Race Simulation Bricks** - **Example**: 80-mile bike + 13-mile run. - **Pros**: Mimics IRONMAN fatigue better than a standalone marathon. - **Use it for**: Testing gear, nutrition, and pacing under fatigue.   4. **Back-to-Back Long Runs** - **Example**: 12 miles Saturday + 10 miles Sunday. - **Pros**: Builds run durability with less injury risk than a marathon. - **Use it for**: Building cumulative fatigue without a single long effort. Coach's Summary Recommendation Unless you're chasing a marathon PR or need the mental boost, **skip the standalone marathon**. Instead, focus on **race-specific brick workouts**, **long rides**, and **progressive long runs**. These will better prepare you for the unique demands of IRONMAN day. Get Gritty Tip: Follow Your Dreams! Welcome to this very special Get Gritty Tip, where we're celebrating a huge milestone—500 episodes! Listeners, did you know that most podcasts don't make it past their third episode? While some podcasts have hundreds or even thousands of episodes, a large number of podcasts are abandoned early. A significant percentage of podcasts (90%) will not make it past their third episode, and another 90% of those that do will quit before reaching 20 episodes, according to Riverside FM. To honor this impressive feat, we are putting Rich in the interviewee's chair and speaking with the man who made it all happen. Rich's dedication to endurance sports, coaching, and the endurance community has not only shaped this podcast but also the lives of countless people around the world. Over the years, the 303 Endurance Podcast has become a go-to resource for athletes, coaches, and endurance enthusiasts alike, particularly in the 303 area, thanks to Rich's hard work, passion, and commitment to sharing inspiring stories and valuable insights on the airwaves. From launching the podcast to hitting 500 episodes, Rich's growth is a testament to the power of resilience, growth, and the love of endurance sports. Rich, it's an honor to reflect with you on everything that's led us to this incredible moment. Thank you for all that you've done for the community. Here's to many more episodes ahead! 500 episodes! Tell us, how did this all get started? Crossroads, need for growth and took inspiration from Tri Talk with David Warden Concept, connecting to coaches, experts and professionals Episode 18 (the missing 17), monthly to weekly What moments have defined the podcast's journey? The 303 team Kona - Ponchoman Guests - reference library Did you expect the podcast to grow this much? What surprised you? I was shocked when we got to 100 downloads Most downloads for an individual episode was over 4000 Kona and Pro conference post race and having Greg Welch call on “Rich from 303” what's your question.  Which episodes have fired you up the most? 18 David Warden 57 Terry Laughlin Total Immersion Swimming 77 Ken Axford 104 Jillian Bearden on her transition 108 and more Dr. Iñigo San Millán, Director at the CU Sports Medicine & Performance 131 Crowie  Play #177 MAY 12 - All things mothers! Mother's day with Meredith Kessler.  Play #176 MAY 05 - Tyler Hamilton and JIm Capra on individualized coaching, camps and more Play #175 APR 27 - Fastest Bike with Denise Korenek  Play #174 APR 20 - Ironman Hall of Famer, Julie Moss on "Crawl of Fame" Play #173 APR 13 - Author Alex Hutchinson on NY Times Bestseller "Endure" Play #172 APR 06 - Going Long with Sam Long Play #228 APR 18 - Sue Reynolds found THE ATHLETE INSIDE Play #283 MAY 07 - Olympic running and triathlon coach Bobby McGee and Sue Reynolds Play #289 JUN 18 - Mike Tierney sets riding world record climbs the worlds hardest ride on a unicycle Play #295 JUL 30 - A look back to Kristian Blummenfelt's Gold Medal goal  Play #309 NOV 05 - Allysa Seely overcoming a blood infection months before Tokyo Gold What were the biggest challenges early on, and how did you push through? Learning the editing process Finding and scheduling guests Getting a recording platform for good quality sound How did you bring your coaching experience into the podcast? I had no intention of coaching until one listener asked On condition of USAT L1 Made interviewing coaches, experts and pros better Any listener stories that really stuck with you? Brady Nelson What's been the biggest lesson you've learned from hosting the podcast? Mike Reilly - humility. get out of the way of your subject We all put our bike shorts on one leg at a time - coach, expert, pro, age grouper, podcaster Follow your dreams, take risks and take action. Know your purpose. Progress of the Soul What's next for the 303 Endurance Podcast? What advice do you have for anyone starting a podcast?   Thanks again to Rich's unwavering commitment to the endurance community. From inspiring athletes to exploring new topics and challenges, Rich has built a lasting legacy that will continue to impact and inspire for years to come. Rich, thank you for everything you've poured into this podcast, the community, and the sport. Here's to the next 500 episodes and beyond. Your work is truly remarkable! TriDot Workout of the Week: Bike-Run Bricks Today's workout is Bike-Run Bricks. 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 4 min Bike* / 3 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: IRONMAN or IRONmad? Alright, we covered a great question in our Ask A Coach segment—should you run a full marathon during your IRONMAN build? That got me thinking about all the wild decisions athletes make leading up to race day. So welcome to a new segment I'm calling Ironman or Ironmad? Here's how it works: I'll throw out some scenarios—real ones we've seen or heard—and we'll give our take. Are they solid strategies… or are we veering into madness? Scenario 1: “You decide to do a heat adaptation block for your IRONMAN—by sitting in a dry sauna in a full bike kit every day for a week.” Scenario 2: “You ride your longest bike session—112 miles—indoors on the trainer because you want to control nutrition, effort, and minimize interruptions.” Scenario 3: “You sign up for a local sprint tri just to ‘shake off the rust'… but end up racing it full throttle two weeks out from your IRONMAN.” Scenario 4: “You tape motivational quotes inside your helmet, on your bike stem, and under your water bottle to read mid-race.” Scenario 5: “You fly to your race 48 hours before the gun goes off, figuring you'll ‘sleep on the plane' and save money on hotel nights.” Bonus Scenario! Scenario 6: “You wear your brand-new race kit, race shoes, and nutrition mix for the very first time… on race day.” Race day success isn't about doing more—it's about doing what matters. So when you're making decisions in your IRONMAN prep, ask yourself: Is this building toward the race… or just feeding my ego? And if you've got a questionable training story or race-week decision you want to share, send it our way. We might feature it in the next Ironman or Ironmad?   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!

My guest today is Jim Vance  There are few individuals in the world with the teaching background, elite athlete experience, and coaching experience with elites, amateurs and juniors, as well as knowledge of training and a passion and understanding of tech. Jim has been the coach to US pro triathlete Ben Kanute for 8 years. He has also written 2 triathlon books (details of which you can find in the show notes) and is a consultant to several tech companies in the Multisport space including 80/20 Endurance and Velocity, a software programme for cycle coaching.   Jim and I have a great chat about the rapid advancements in technology and their impact on triathlon coaching. We get into the weeds on the physical toll of triathlon racing for pro athletes, given the ever increasing intensity of the races especially when racing in extreme heat.  Finally, and I think most importantly for you, the listener, we discussed the significance of personal harmony and relationships in achieving optimal athletic performance, and the crucial role of mental and physical preparation in triathlon.    Topics include: 18:14 Athletes need to learn to trust themselves - "I care more about athlete mindset on the start line than I do about training." 28:25 On harmony in your relationships - "We've got to really enhance our world. That brings more stability to it, that reduces stress." 56:41 On how to get the best recovery and stress levels - "So what affects that recovery cycle? Home life, stress outside of it, nutrition, sleep, all those things probably come back again to relationships in your daily life." 1:17:35 On the power of showing vulnerability - "David Warden kept getting all these questions. And he kept saying, 'Well, I don't know the answer', and  afterwards it became this crazy thing, where all these coaches just came up to him."     To find out more about Jim please check out his Instagram page @coachjimvance The most popular blog post he ever wrote: https://www.trainingpeaks.com/blog/10-things-endurance-athletes-need-to-stop-doing/ Other cool stuff: 80/20 Endurance Coach Certification and community, with Matt Fitzgerald Book recommendation for coaches, is a book called, "Motivational Interviewing in Sports", it's a game changer!    Some of the coaches Jim mentioned have been podcast guests. You can find links to their work in the show notes for their respective episode: Bobby McGee Matt Pendola   To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.   Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

01. Alchimyst - Echos (Extended Mix)02. Avao - Electric (Revealed)03. Bromo - Do Better (Extended Mix)04. Invincible (Extended Mix) AA - Alex LNDN, Jones Vendera05. David Tort - Mother (Extended Mix)[DOORN]06. MORTEN - Unforgettable (Extended Version)07. David Warden & Salkin - Vision (Extended Mix)08. Faithless - God is a DJ (David Guetta Remix) Extended 24b09. David Guetta & MORTEN - Juno (Extended)10. Frannz - Lost in the Space (Extended Mix) [Siona Records] 11. Sainte Vie - Fear12. Space Motion X OC & Verde X Artche - Reflection (Original Mix) 13. Hayden James & Cassian - On Your Own (ft. Elderbook) (Extended Mix) 14. Meduza - Bad Memories (David Guetta Remix extended)

David Warden and Matt Fitzgerald are the founders of 80/20 Endurance, one of the pioneers of endurance training plans. 80/20 sold its first plan within the TrainingPeaks Marketplace in 2005. Their plans have helped hundreds of thousands of athletes of all experience and ability levels achieve their goals. David Warden is an internationally recognized coach and author with clients including world champion age group racers, duathlon champions and multiple Ironman World Championship qualifiers. He is the co-author of "Triathlon Science," the industry standard for triathlon coaches, and "80/20 Triathlon." Matt Fitzgerald is an acclaimed endurance sports coach, nutritionist and author, haven written over 30 books, including "The Endurance Diet," "80/20 Running" and "How Bad Do You Want It?" Matt and David sat down with Dirk to talk all things training plans. From valuable insight for coaches making and selling programs to advice for athletes choosing a plan, it's a must-listen for anyone using training plans. Plus, the 80/20 duo reveal some exciting plans for coaches and athletes looking to advance their skills in the endurance athlete world. 

Our guest this week Larry Grossman is an Event Announcer calling Cyclocross and other cycling events. I'm curious to know how he got into announcing events, what other events he does and more. Bill how are you and what are you hoping to learn from Larry?   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Interview - Round 3 David Warden 8020 Endurance Sport Trivia and Larry Grossman Event Announcer Endurance News Ukrainian cycling coach and father of recent national champion killed in war Fitbit Recalls Fitbit Ionic Smartwatches due to burn hazard, offers refund. What's new in the 303 My New Old Bike, Do You Really Need a New Bike? Sweat testing results as a key piece of my race plan; why getting it right is so important to me   8020 Endurance Sports Trivia Last week was the second of three rounds of the 8020 Endurance Sports Trivia with host David Warden and fellow contestants Bill Garrels, Bill Plock (Hippie) and me. In Round 1 Bill Garrels got out to a strong lead with getting 2 of the 3 questions correct and set the bar with 2 points. In Round 2 Hippie got 1 point. In round three David Warden will ask me three questions with multiple choice answers. I need 3 points to take the lead. With that, let's get into round 3.   Thanks David Warden 8020 Endurance.   Feature Interview: Larry Grossman Larry Grossman is a Professional Event Announcer and lover of all things sports and outdoors, Larry Grossman I did some stalking on Facebook and I found this quote on his page - "It's not just a race, it's an event, with as many great stories as there are participants....."   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their 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:   Ukrainian cycling coach and father of recent national champion killed in war. The Russian invasion in Ukraine has claimed the life of Alexander Kuly, one of the country's national cycling coaches, who was also the father of 2019 National Road Race Championships Andriy Kulyk. Cycling Weekly   Fitbit Recalls Fitbit Ionic Smartwatches due to burn hazard, offers refund. Fitbit has announced a recall of their older Ionic GPS smartwatch, due to situations where the battery can overheat and cause burn injuries. DC Rainmaker.   What's New in the 303:   My New Old Bike, Do You Really Need a New Bike? And there it was, my old Madone happily sitting on on my Saris smart trainer just begging for attention. I thought, “why not fix this one up, take the wheels off my never ridden triathlon bike and use that?”  (My original Ultregra wheels needed replacing).   I knew it needed some love, some parts and a few tweaks, so I wondered if my top notch, service course bike mechanic friend Andy could fix it up. I told him just use the minimum parts and get it rideable for my 285 mile trip and then I would still consider a new road bike. Now I won't for a long time hopefully thanks to him.   He wanted no part of “sort of fixing it up.” He is a perfectionist and insisted we do it right; take everything off the frame, repack and replace bearings, all new drive train, shifters, cranks, cables, etc etc… He scrounged for good used parts, even parts off a bike a friend gave him to use “for a good home” after she was hit by a motorist and needed a new bike.   I felt like the kids in Chitty Chitty Bang Bang watching their dad dismantle part of the house to bring back the old race car saved from the scrap heap. Andy would call or text almost daily with some tantalizing update or request approval to spend just a little more for this or that.   My Madone was pretty special to me as it replaced another Madone broken when a driver hit me riding down Lookout. Luckily my body prevailed much better than my bike. Fast forward 40,000 miles and the need to replace the wheels and a tiny crack in the frame expertly fixed by Broken Carbon in Boulder when I decided I couldn't pass up the opportunity to buy a discounted R5. Hindsight 20/20, still not a bad decision, but this one was better.   Trek seems to be in love with the combination of letters that name their road bikes; Madone, Domane and Emonda. So I will affectionately rename my Madone to “Nomad”e with an E. Like a nomad, my bike is on the move again. Andy put two pages of parts, materials and tremendous time to get it rolling again. But it rides so well!   Andy is my friend and wanted to help, but he also believes in repurposing and sustainability and put a lot of love into this project. With the insurance money I could've easily bought a very nice new road bike, but why? Sure the new 12 speed Dura-Ace is nice. I guess disc brakes are good, although I'm not a 100% on them, but I did toy with the idea of one bike and two sets of wheels; road and gravel.  But the heart of the bike, the frame, hasn't really changed much in the last decade—at least in process.   I picked up my bike two days before I left and because of snow I couldn't test it. I packed it and off I went. Simply put. It was serendipitous. To feel the love of biking again on a trusted and reliable bike with so many conquered mountains and stories lived; to be on it once again thanks to a friend next to the ocean on my way to Key West on a new adventure with new friends felt amazingly sublime.   The moment I hit the road keeping up with Dave and Deiter, pushing kind of hard to meet the others, I felt so good about this decision. Like, so proud to have kept this bike alive. And if felt better than ever. Tight, responsive, comfortable and the Zipp wheels with the bearings completely re-lubricated rolled so nice. It literally felt like a brand new bike and at a fraction of the cost. Now there is a new bike out there for someone else and I made less impact on the environment.   In light of feeling bike burnout last fall with not such great health over the winter, I have never felt so grateful to be on a bike. As I stared in the calming surf washing ashore, the sound of the water retreating across the sand back to the ocean reminded me of the whirring of the wheels on smooth Florida pavement in the heart of the Everglades.   Rich - I think we need a Part 3 - "When there's nothing to salvage and you decide to go new!".  Here's the process I'm going through and the bike that Andy is building for me. $5K budget Riding style is 99.99% road and climbing Priorities high quality frame, bottom bracket, drive train, fast wheels and disc brakes. Di2, carbon wheels and carbon bars would be great, but assumed out of my budget. To make sure were looking at the right frames we did a measurement at his house. Height, arm span, inseam, shoulder width, etc. Got to hold the wheels manufacturing bottom bracket and get a feel for the bar width. Frame - Argon 18 Gallium Bottom Bracket - Wheels Manufacturing Groupo - Shimano Ultegra Brakes - disk Bars - FSA Alloy Wheels - Ksyrium SL Disc   Shout out to last week's guests Dina Griffin (nutrition mechanic) and Bob Seebohar (enrg performance) and their expertise on my ongoing pursuit of trying to figure out endurance nutrition. Used the PH sodium test system which uses medical grade equipment They used electrodes to stimulate sweating on my forearm then applied a disc with a vacuum tube that inducted the sweat That sweat was then injected into the machine that spit out my sodium concentration per liter 594mg of sodium per litre of sweat. A low salt sweater. Now I have a crucial part of the equation for understanding my approximate net sodium and fluid losses.     I've always struggled with my nutrition and hydration in long course races. After years of trying to figure out a formula that works for me. A couple of years ago I thought I finally figured it out, having one of the best 70.3 races ever. Last year at Boulder 70.3 I found myself struggling to gulp down my sports drink on the bike and felt like I was behind on my hydration. By mile 7 on the run, I was starting to feel nauseous and only found relief in slowing down. With a little more than a mile to go I found myself with dry heaves and fellow athletes offering everything from well wishes to Rolaids (thanks, Guy Sigley). I felt trashed at the finish line with continuing bouts of dry heaves. That was how I ended my last long course race.   In five weeks I'll be on the start line of IRONMAN 70.3 Galveston. I want this race to go perfectly and avoid the hydration mistakes of the past. I also decided to write this article because I don't want anyone else to have races like that. We all train too hard and sacrifice too much to have race day go sideways.   Committed to getting my hydration right at Galveston 70.3, I have been regularly testing my sweat rate in my cycling and running workouts. At 34-38oz (33oz = 1 liter). per hour   - more on that later. I also wanted to make sure I knew how much sodium I lose per liter of sweat. Wanting to  don't want to find myself My training has been consistent and even my long rides and runs feel great  Fast forward this coming April will be my next race at that distance.     Upcoming Guests   3/10: TO and Rinny about the Couples Championship 3/25: A'nna Sewall of Athlete Blood Test and Jordan Jones of Powder7   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Our guest this week Larry Grossman is an Event Announcer calling Cyclocross and other cycling events. I'm curious to know how he got into announcing events, what other events he does and more. Bill how are you and what are you hoping to learn from Larry?   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Interview - Round 3 David Warden 8020 Endurance Sport Trivia and Larry Grossman Event Announcer Endurance News Ukrainian cycling coach and father of recent national champion killed in war Fitbit Recalls Fitbit Ionic Smartwatches due to burn hazard, offers refund. What's new in the 303 My New Old Bike, Do You Really Need a New Bike? Sweat testing results as a key piece of my race plan; why getting it right is so important to me   8020 Endurance Sports Trivia Last week was the second of three rounds of the 8020 Endurance Sports Trivia with host David Warden and fellow contestants Bill Garrels, Bill Plock (Hippie) and me. In Round 1 Bill Garrels got out to a strong lead with getting 2 of the 3 questions correct and set the bar with 2 points. In Round 2 Hippie got 1 point. In round three David Warden will ask me three questions with multiple choice answers. I need 3 points to take the lead. With that, let's get into round 3.   Thanks David Warden 8020 Endurance.   Feature Interview: Larry Grossman Larry Grossman is a Professional Event Announcer and lover of all things sports and outdoors, Larry Grossman I did some stalking on Facebook and I found this quote on his page - "It's not just a race, it's an event, with as many great stories as there are participants....."   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their 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:   Ukrainian cycling coach and father of recent national champion killed in war. The Russian invasion in Ukraine has claimed the life of Alexander Kuly, one of the country's national cycling coaches, who was also the father of 2019 National Road Race Championships Andriy Kulyk. Cycling Weekly   Fitbit Recalls Fitbit Ionic Smartwatches due to burn hazard, offers refund. Fitbit has announced a recall of their older Ionic GPS smartwatch, due to situations where the battery can overheat and cause burn injuries. DC Rainmaker.   What's New in the 303:   My New Old Bike, Do You Really Need a New Bike? And there it was, my old Madone happily sitting on on my Saris smart trainer just begging for attention. I thought, “why not fix this one up, take the wheels off my never ridden triathlon bike and use that?”  (My original Ultregra wheels needed replacing).   I knew it needed some love, some parts and a few tweaks, so I wondered if my top notch, service course bike mechanic friend Andy could fix it up. I told him just use the minimum parts and get it rideable for my 285 mile trip and then I would still consider a new road bike. Now I won't for a long time hopefully thanks to him.   He wanted no part of “sort of fixing it up.” He is a perfectionist and insisted we do it right; take everything off the frame, repack and replace bearings, all new drive train, shifters, cranks, cables, etc etc… He scrounged for good used parts, even parts off a bike a friend gave him to use “for a good home” after she was hit by a motorist and needed a new bike.   I felt like the kids in Chitty Chitty Bang Bang watching their dad dismantle part of the house to bring back the old race car saved from the scrap heap. Andy would call or text almost daily with some tantalizing update or request approval to spend just a little more for this or that.   My Madone was pretty special to me as it replaced another Madone broken when a driver hit me riding down Lookout. Luckily my body prevailed much better than my bike. Fast forward 40,000 miles and the need to replace the wheels and a tiny crack in the frame expertly fixed by Broken Carbon in Boulder when I decided I couldn't pass up the opportunity to buy a discounted R5. Hindsight 20/20, still not a bad decision, but this one was better.   Trek seems to be in love with the combination of letters that name their road bikes; Madone, Domane and Emonda. So I will affectionately rename my Madone to “Nomad”e with an E. Like a nomad, my bike is on the move again. Andy put two pages of parts, materials and tremendous time to get it rolling again. But it rides so well!   Andy is my friend and wanted to help, but he also believes in repurposing and sustainability and put a lot of love into this project. With the insurance money I could've easily bought a very nice new road bike, but why? Sure the new 12 speed Dura-Ace is nice. I guess disc brakes are good, although I'm not a 100% on them, but I did toy with the idea of one bike and two sets of wheels; road and gravel.  But the heart of the bike, the frame, hasn't really changed much in the last decade—at least in process.   I picked up my bike two days before I left and because of snow I couldn't test it. I packed it and off I went. Simply put. It was serendipitous. To feel the love of biking again on a trusted and reliable bike with so many conquered mountains and stories lived; to be on it once again thanks to a friend next to the ocean on my way to Key West on a new adventure with new friends felt amazingly sublime.   The moment I hit the road keeping up with Dave and Deiter, pushing kind of hard to meet the others, I felt so good about this decision. Like, so proud to have kept this bike alive. And if felt better than ever. Tight, responsive, comfortable and the Zipp wheels with the bearings completely re-lubricated rolled so nice. It literally felt like a brand new bike and at a fraction of the cost. Now there is a new bike out there for someone else and I made less impact on the environment.   In light of feeling bike burnout last fall with not such great health over the winter, I have never felt so grateful to be on a bike. As I stared in the calming surf washing ashore, the sound of the water retreating across the sand back to the ocean reminded me of the whirring of the wheels on smooth Florida pavement in the heart of the Everglades.   Rich - I think we need a Part 3 - "When there's nothing to salvage and you decide to go new!".  Here's the process I'm going through and the bike that Andy is building for me. $5K budget Riding style is 99.99% road and climbing Priorities high quality frame, bottom bracket, drive train, fast wheels and disc brakes. Di2, carbon wheels and carbon bars would be great, but assumed out of my budget. To make sure were looking at the right frames we did a measurement at his house. Height, arm span, inseam, shoulder width, etc. Got to hold the wheels manufacturing bottom bracket and get a feel for the bar width. Frame - Argon 18 Gallium Bottom Bracket - Wheels Manufacturing Groupo - Shimano Ultegra Brakes - disk Bars - FSA Alloy Wheels - Ksyrium SL Disc   Shout out to last week's guests Dina Griffin (nutrition mechanic) and Bob Seebohar (enrg performance) and their expertise on my ongoing pursuit of trying to figure out endurance nutrition. Used the PH sodium test system which uses medical grade equipment They used electrodes to stimulate sweating on my forearm then applied a disc with a vacuum tube that inducted the sweat That sweat was then injected into the machine that spit out my sodium concentration per liter 594mg of sodium per litre of sweat. A low salt sweater. Now I have a crucial part of the equation for understanding my approximate net sodium and fluid losses.     I've always struggled with my nutrition and hydration in long course races. After years of trying to figure out a formula that works for me. A couple of years ago I thought I finally figured it out, having one of the best 70.3 races ever. Last year at Boulder 70.3 I found myself struggling to gulp down my sports drink on the bike and felt like I was behind on my hydration. By mile 7 on the run, I was starting to feel nauseous and only found relief in slowing down. With a little more than a mile to go I found myself with dry heaves and fellow athletes offering everything from well wishes to Rolaids (thanks, Guy Sigley). I felt trashed at the finish line with continuing bouts of dry heaves. That was how I ended my last long course race.   In five weeks I'll be on the start line of IRONMAN 70.3 Galveston. I want this race to go perfectly and avoid the hydration mistakes of the past. I also decided to write this article because I don't want anyone else to have races like that. We all train too hard and sacrifice too much to have race day go sideways.   Committed to getting my hydration right at Galveston 70.3, I have been regularly testing my sweat rate in my cycling and running workouts. At 34-38oz (33oz = 1 liter). per hour   - more on that later. I also wanted to make sure I knew how much sodium I lose per liter of sweat. Wanting to  don't want to find myself My training has been consistent and even my long rides and runs feel great  Fast forward this coming April will be my next race at that distance.     Upcoming Guests   3/10: TO and Rinny about the Couples Championship 3/25: A'nna Sewall of Athlete Blood Test and Jordan Jones of Powder7   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!

This week we have double-feature. First, we have round two of our Sports Trivia competition hosted by David Warden of 80/20 Endurance and Bill Garrels of the Mental Healthlete podcast. Plus, if you are still trying to nail your race hydration, we have an educational interview with Bob Seebohar and Dina Griffin to talk about the sweat rate and sodium testing process. We are going to take you through how to perform a sweat rate test and why you want to know your sodium concentration. It can make a huge difference in race performance and enjoyment!   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Interview - Round 2 David Warden 8020 Endurance Sport Trivia and Sweat Testing with Bob Seebohar and Dina Griffin Endurance News Multiple riders in a gravel race in Bakersfield charged by a bull What's new in the 303 Rising From the Ashes by Andy Schmit Video of the Week Exercise Can Build Up Your Brain   8020 Endurance Sports Trivia Last week was the first of three rounds of the 8020 Endurance Sports Trivia with host David Warden and fellow contestants Bill Garrels, Bill Plock (Hippie) and me. Round 1 last week Bill Garrels got out to a strong lead with getting 2 of the 3 questions right. This week we have Round 2 with Hippie as the contestant. David Warden will ask him three questions with multiple choice answers. Bill / Hippie will have to pick the correct answer to get a point. He needs 3 points to take the lead. With that, let's get into round 2.   Thanks David Warden 8020 Endurance.   Feature Interview: Sweat Test Bob Seebohar is a Board Certified Specialist in Sports Dietetics, has served as a Sport Dietitian for the US Olympic Committee and the 2008 US Olympic Team. Currently, Bob owns eNRG Performance and is the consulting Sport Dietitian for the University of Denver Athletic Department.   Nutrition Mechanic, Dina Griffin is a Board Certified Specialist in Sports Dietetics among many other certifications is a Sports Dietitian and athlete herself, Dina understands the many challenges that athletes encounter.  She's also an avid reader and is great at helping clients with training nutrition strategies.    This dynamic duo also has their own podcast - https://insidesportsnutrition.com/     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their 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:   Exercise Can Build Up Your Brain. Air Pollution May Negate Those Benefits. People who worked out in even moderately polluted air did not show the kinds of brain improvements tied to a lower risk of dementia. As a Times subscriber, you now get 10 gift articles to share each month. Anyone can read them, even if they're not a Times subscriber.   Sign up for the Well newsletter, for Times subscribers only.  Essential news on health, fitness and nutrition, from Tara Parker-Pope. Get it in your inbox. Work out in polluted air and you may miss out on some of the brain benefits of exercise, according to two, large-scale new studies of exercise, air quality and brain health. The studies, which involved tens of thousands of British men and women, found that, most of the time, people who ran and rode vigorously had larger brain volumes and lower risks for dementia than their less active peers. But if people exercised in areas with even moderate levels of air pollution, the expected brain improvements from exercise almost disappeared.   The new studies raise questions about how to balance the undeniable health gains of working out with the downsides of breathing in bad air and underscore that our environment can change what exercise does — and does not do — for our bodies.   A large body of evidence demonstrates that, on the whole, exercise bulks up our brains. In studies, active people generally sport more gray matter in many parts of their brains than sedentary people. Gray matter is made up of the brain's essential, working neurons. Fit people also tend to have healthier white matter, meaning the cells that support and connect neurons. White matter often frays with age, shrinking and developing Swiss-cheese-like lesions even in healthy adults. But fit people's white matter shows fewer and smaller lesions.   Partially as a consequence of these brain changes, exercise is strongly linked with lower risks for dementia and other memory problems with age.   But air pollution has the opposite effects on brains. In a 2013 study, for example, older Americans living in areas with high levels of air pollution showed bedraggled white matter on brain scans and tended to develop higher rates of mental decline than older people living elsewhere. And in a 2021 study of rats housed in cages placed near a heavily trafficked, exhaust-clogged road tunnel in Northern California, most of those bred with a predisposition to a rodent analogue of Alzheimer's disease soon developed dementia. But so did another set of rats with no genetic inclination to the disease.   Few studies, though, had explored how exercise and air pollution might interact inside our skulls and whether working out in smoggy air would protect our brains from noxious fumes or undermine the good we otherwise gain from working out.     What's New in the 303:   Rising From the Ashes By: Andy Schmit   It's been the season of restorations in “the shop” of late. I'm not sure if this can be officially called a trend, but with the COVID-19 supply-chain shortages of new bikes, frames and components, it may be. So, instead of celebrating “new bike day,” maybe we will be celebrating more “returned to its former glory days” this year.   This is Part 1 of a two-part series, it really takes more of a technical look at the considerations of bringing a well-loved bike back to race ready. Part 2 will also look at the process, but through the lens of the bike's owner / rider.   I just finished taking a 2012 Cervelo S5 from non-functional, back to race ready. Like a Phoenix rising from the ashes, the only parts to remain on the bike throughout the process were the bottle cages. Everything had to be taken off the frame, and either cleaned and refit, or replaced.   Upcoming Guests   Larry Grossman, Event Announcer A'nna and Jordan background as pro triathlete and A'nna's as a nutritionist and why they founded Athlete Blood Test T.O. and Rinny to talk about the Couples Championship     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!

This week we have double-feature. First we have round two of our Sports Trivia competition hosted by David Warden of 80/20 Endurance and Bill Garrels of the Mental Healthlete podcast. Plus, if you are still trying to nail your race hydration, we have an educational interview with Bob Seebohar and Dina Griffin to talk about the sweat rate and sodium testing process. We are going to take you through how to perform a sweat rate test and why you want to know your sodium concentration. It can make a huge difference in race performance and enjoyment!   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Interview - Round 2 David Warden 8020 Endurance Sport Trivia and Sweat Testing with Bob Seebohar and Dina Griffin Endurance News Multiple riders in a gravel race in Bakersfield charged by a bull What's new in the 303 Rising From the Ashes by Andy Schmit Video of the Week Exercise Can Build Up Your Brain   8020 Endurance Sports Trivia Last week was the first of three rounds of the 8020 Endurance Sports Trivia with host David Warden and fellow contestants Bill Garrels, Bill Plock (Hippie) and me. Round 1 last week Bill Garrels got out to a strong lead with getting 2 of the 3 questions right. This week we have Round 2 with Hippie as the contestant. David Warden will ask him three questions with multiple choice answers. Bill / Hippie will have to pick the correct answer to get a point. He needs 3 points to take the lead. With that, let's get into round 2.   Thanks David Warden 8020 Endurance.   Feature Interview: Sweat Test Bob Seebohar is a Board Certified Specialist in Sports Dietetics, has served as a Sport Dietitian for the US Olympic Committee and the 2008 US Olympic Team. Currently, Bob owns eNRG Performance and is the consulting Sport Dietitian for the University of Denver Athletic Department.   Nutrition Mechanic, Dina Griffin is a Board Certified Specialist in Sports Dietetics among many other certifications is a Sports Dietitian and athlete herself, Dina understands the many challenges that athletes encounter.  She's also an avid reader and is great at helping clients with training nutrition strategies.    This dynamic duo also has their own podcast - https://insidesportsnutrition.com/     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their 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:   Exercise Can Build Up Your Brain. Air Pollution May Negate Those Benefits. People who worked out in even moderately polluted air did not show the kinds of brain improvements tied to a lower risk of dementia. As a Times subscriber, you now get 10 gift articles to share each month. Anyone can read them, even if they're not a Times subscriber.   Sign up for the Well newsletter, for Times subscribers only.  Essential news on health, fitness and nutrition, from Tara Parker-Pope. Get it in your inbox. Work out in polluted air and you may miss out on some of the brain benefits of exercise, according to two, large-scale new studies of exercise, air quality and brain health. The studies, which involved tens of thousands of British men and women, found that, most of the time, people who ran and rode vigorously had larger brain volumes and lower risks for dementia than their less active peers. But if people exercised in areas with even moderate levels of air pollution, the expected brain improvements from exercise almost disappeared.   The new studies raise questions about how to balance the undeniable health gains of working out with the downsides of breathing in bad air and underscore that our environment can change what exercise does — and does not do — for our bodies.   A large body of evidence demonstrates that, on the whole, exercise bulks up our brains. In studies, active people generally sport more gray matter in many parts of their brains than sedentary people. Gray matter is made up of the brain's essential, working neurons. Fit people also tend to have healthier white matter, meaning the cells that support and connect neurons. White matter often frays with age, shrinking and developing Swiss-cheese-like lesions even in healthy adults. But fit people's white matter shows fewer and smaller lesions.   Partially as a consequence of these brain changes, exercise is strongly linked with lower risks for dementia and other memory problems with age.   But air pollution has the opposite effects on brains. In a 2013 study, for example, older Americans living in areas with high levels of air pollution showed bedraggled white matter on brain scans and tended to develop higher rates of mental decline than older people living elsewhere. And in a 2021 study of rats housed in cages placed near a heavily trafficked, exhaust-clogged road tunnel in Northern California, most of those bred with a predisposition to a rodent analogue of Alzheimer's disease soon developed dementia. But so did another set of rats with no genetic inclination to the disease.   Few studies, though, had explored how exercise and air pollution might interact inside our skulls and whether working out in smoggy air would protect our brains from noxious fumes or undermine the good we otherwise gain from working out.     What's New in the 303:   Rising From the Ashes By: Andy Schmit   It's been the season of restorations in “the shop” of late. I'm not sure if this can be officially called a trend, but with the COVID-19 supply-chain shortages of new bikes, frames and components, it may be. So, instead of celebrating “new bike day,” maybe we will be celebrating more “returned to its former glory days” this year.   This is Part 1 of a two-part series, it really takes more of a technical look at the considerations of bringing a well-loved bike back to race ready. Part 2 will also look at the process, but through the lens of the bike's owner / rider.   I just finished taking a 2012 Cervelo S5 from non-functional, back to race ready. Like a Phoenix rising from the ashes, the only parts to remain on the bike throughout the process were the bottle cages. Everything had to be taken off the frame, and either cleaned and refit, or replaced.   Upcoming Guests   Larry Grossman, Event Announcer A'nna and Jordan background as pro triathlete and A'nna's as a nutritionist and why they founded Athlete Blood Test T.O. and Rinny to talk about the Couples Championship     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!

This week we have special guest and format today. We have Bill Garrels returning and special guest coach David Warden of 80/20 Endurance joining us for a special series of shows. We have invited David to join the show and host a "Sports Trivia" contest in which Bill Garrels, Bill Plock (aka "Hippie"), and I will be the contestants.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy, Bars and Edge Energy made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel endurance athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Unlock better health and performance with smarter energy powered by UCAN. 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 - David Warden Host of our Sport Trivia Game Endurance News Multiple riders in a gravel race in Bakersfield charged by a bull What's new in the 303 Karen Hornbostel announces new categories and other changes Ride the Rockies and the route for 2022 Video of the Week Bull charges rider in bike race   Feature Interview: Bill Garrels We are about 3 weeks away from our 6th anniversary of the podcast. For those who don't know the story coach David Warden hosted the Tri Talk Podcast, which inspired the creation of our podcast. He was the guest on our first episode and every year since on our anniversary. We decided to do something different this year. Instead of your typical interview format we are doing a version of "Wait Wait Don't Tell Me" Sport Trivia style. Bill Garrels is joining Bill Plock and me as the contestants.   Let's get into our first of three contest with host David Warden and fellow contestant Bill Garrels.   As you heard in our lead up we have Coach David Warden of 80/20 Endurance and Coach Bill Garrels of the Mental Healthlete Podcast as a part of our special series of Sport Trivia. David Warden is will be our game show host with Bill Garrels, Bill Plock (who we will refer to by his nickname "Hippie" to avoid confusion) and myself as the contestants.   With that welcome back Bill Garrels and David Warden. David before we get started, tell us what you've been up to and what's going on over at 80/20 Endurance.       Mental Healthlete on Apple Podcasts The Mental Healthlete podcast is on all the major platforms and at www.mentalhealthlete.com @mentalhealthlete on Instagram facebook.com/MentalHealthlete @mntlhealthlete on Twitter - though we've done nothing with Twitter at all Bill can be reached at bill@mentalhealthlete.com.      Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their 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:   CYCLIST RUNNING OF THE BULLS - Destroyed by Charging Bull If you think e-bikes are dangerous, check out the nightmare this cyclist somehow survived -- a big ass bull running him over right in the middle of a race.   This went down in Bakersfield, CA over the weekend during a rural off-road bike race called the Rock Cobble. The course apparently runs right through at least one bull's turf, and he wasn't having it. After letting one rider pass, the next one gets absolutely flattened!!!   The bull first slammed into his bike, then came back for seconds ... ramming and then tossing the cyclist, a guy named Tony Inderbitzin.   There were reportedly a total of 4 riders attacked during the race, though it appears Tony got the worst of it. Miraculously, he survived ... but he's in a world of pain.   He told Cowboy State Daily, "I'm sore all over, mostly the neck from the second throw, I got whiplashed. The list of what doesn't hurt is my left arm and head.”   We know you're supposed to get back in the saddle, but we're officially calling a bull exception to that rule.     What's New in the 303:   Karen Hornbostel Time Trial Offers New Categories and Other Changes There are a lot of new things happening with the Karen Hornbostel Time Trial Series. New categories including and e-bike division, an amazing deal if you have never done it before and want to try it and some great weekly giveaways. The course will be a bit different and if you want to buy your state park pass through the Cobras you can save $13.   Since 1991, the KHMTT has taken place Wednesday evenings in Cherry Creek State Park in early spring, and for 2022, we are returning to Spring!   The seven-week series will be starting March 23rd and the rest of the dates are: March 23, 30, April 6, 13, 20, 27, May 4, Weather Make-up: May 11   The course begins at the edge of the Cherry Creek Reservoir, winds through the wetlands southeast of the reservoir, and crosses back and forth the small creeks that supply the water for the reservoir.   The KHMTT series is a fundraiser for Cancer Fitness Institute in memory of Karen Hornbostel, a four-time masters national road champion who battled metastatic breast cancer for over 13 years yet courageously pioneered a fitness program for cancer patients that started what is today the Cancer Fitness Institute.  Her work is still making a difference today in the quality of the lives of thousands of cancer survivors. The COBRASand the KHMTT are proud to be able to contribute to this worthwhile program.   The Karen Hornbostel Memorial Time Trial Series is presented by the COBRAS.   Registration is Open! Get the start time you want! Register today at khmtt.com! Our Show and Go Program is open as well.   New Categories This year we have introduced four new categories to include e-bikes: Senior Men and Women, and Master Men and Women.   Why e-bikes? Many older racers have discontinued racing, and in some cases riding at all due to age and being embarrassed because they have become so slow.   An e-bike gives a rider the ability to keep up and get back to the sport they love!   We are following USAC's policy for e-bikes (which can be found here) and we only are allowing adults (no juniors) to race in the e-bike categories.   E-bikes must be Class 1. Class 1 e-bikes have a motor (max 750w) that assists only while you're pedaling, up to 20 mph.   E-bike racers must visit the mechanic tent before they head to the start line the first time to have the bike inspected to be sure it qualifies. The Assistant Referee will be checking the bike as well at the start area.   If you or you know someone who has an e-bike and would like to get back into racing, let them know and encourage them to register for the series.   Ride the Rockies and the route for 2022   From     Upcoming Guests T.O. and Rinny to talk about the Couples Championship     Video of the Week Bull attacks bicyclist during race   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!

This week we have special guest and format today. We have Bill Garrels returning and special guest coach David Warden of 80/20 Endurance joining us for a special series of shows. We have invited David to join the show and host a "Sports Trivia" contest in which Bill Garrels, Bill Plock (aka "Hippie"), and I will be the contestants.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy, Bars and Edge Energy made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel endurance athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Unlock better health and performance with smarter energy powered by UCAN. 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 - David Warden Host of our Sport Trivia Game Endurance News Multiple riders in a gravel race in Bakersfield charged by a bull What's new in the 303 Karen Hornbostel announces new categories and other changes Ride the Rockies and the route for 2022 Video of the Week Bull charges rider in bike race   Feature Interview: Bill Garrels We are about 3 weeks away from our 6th anniversary of the podcast. For those who don't know the story coach David Warden hosted the Tri Talk Podcast, which inspired the creation of our podcast. He was the guest on our first episode and every year since on our anniversary. We decided to do something different this year. Instead of your typical interview format we are doing a version of "Wait Wait Don't Tell Me" Sport Trivia style. Bill Garrels is joining Bill Plock and me as the contestants.   Let's get into our first of three contest with host David Warden and fellow contestant Bill Garrels.   As you heard in our lead up we have Coach David Warden of 80/20 Endurance and Coach Bill Garrels of the Mental Healthlete Podcast as a part of our special series of Sport Trivia. David Warden is will be our game show host with Bill Garrels, Bill Plock (who we will refer to by his nickname "Hippie" to avoid confusion) and myself as the contestants.   With that welcome back Bill Garrels and David Warden. David before we get started, tell us what you've been up to and what's going on over at 80/20 Endurance.       Mental Healthlete on Apple Podcasts The Mental Healthlete podcast is on all the major platforms and at www.mentalhealthlete.com @mentalhealthlete on Instagram facebook.com/MentalHealthlete @mntlhealthlete on Twitter - though we've done nothing with Twitter at all Bill can be reached at bill@mentalhealthlete.com.      Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their 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:   CYCLIST RUNNING OF THE BULLS - Destroyed by Charging Bull If you think e-bikes are dangerous, check out the nightmare this cyclist somehow survived -- a big ass bull running him over right in the middle of a race.   This went down in Bakersfield, CA over the weekend during a rural off-road bike race called the Rock Cobble. The course apparently runs right through at least one bull's turf, and he wasn't having it. After letting one rider pass, the next one gets absolutely flattened!!!   The bull first slammed into his bike, then came back for seconds ... ramming and then tossing the cyclist, a guy named Tony Inderbitzin.   There were reportedly a total of 4 riders attacked during the race, though it appears Tony got the worst of it. Miraculously, he survived ... but he's in a world of pain.   He told Cowboy State Daily, "I'm sore all over, mostly the neck from the second throw, I got whiplashed. The list of what doesn't hurt is my left arm and head.”   We know you're supposed to get back in the saddle, but we're officially calling a bull exception to that rule.     What's New in the 303:   Karen Hornbostel Time Trial Offers New Categories and Other Changes There are a lot of new things happening with the Karen Hornbostel Time Trial Series. New categories including and e-bike division, an amazing deal if you have never done it before and want to try it and some great weekly giveaways. The course will be a bit different and if you want to buy your state park pass through the Cobras you can save $13.   Since 1991, the KHMTT has taken place Wednesday evenings in Cherry Creek State Park in early spring, and for 2022, we are returning to Spring!   The seven-week series will be starting March 23rd and the rest of the dates are: March 23, 30, April 6, 13, 20, 27, May 4, Weather Make-up: May 11   The course begins at the edge of the Cherry Creek Reservoir, winds through the wetlands southeast of the reservoir, and crosses back and forth the small creeks that supply the water for the reservoir.   The KHMTT series is a fundraiser for Cancer Fitness Institute in memory of Karen Hornbostel, a four-time masters national road champion who battled metastatic breast cancer for over 13 years yet courageously pioneered a fitness program for cancer patients that started what is today the Cancer Fitness Institute.  Her work is still making a difference today in the quality of the lives of thousands of cancer survivors. The COBRASand the KHMTT are proud to be able to contribute to this worthwhile program.   The Karen Hornbostel Memorial Time Trial Series is presented by the COBRAS.   Registration is Open! Get the start time you want! Register today at khmtt.com! Our Show and Go Program is open as well.   New Categories This year we have introduced four new categories to include e-bikes: Senior Men and Women, and Master Men and Women.   Why e-bikes? Many older racers have discontinued racing, and in some cases riding at all due to age and being embarrassed because they have become so slow.   An e-bike gives a rider the ability to keep up and get back to the sport they love!   We are following USAC's policy for e-bikes (which can be found here) and we only are allowing adults (no juniors) to race in the e-bike categories.   E-bikes must be Class 1. Class 1 e-bikes have a motor (max 750w) that assists only while you're pedaling, up to 20 mph.   E-bike racers must visit the mechanic tent before they head to the start line the first time to have the bike inspected to be sure it qualifies. The Assistant Referee will be checking the bike as well at the start area.   If you or you know someone who has an e-bike and would like to get back into racing, let them know and encourage them to register for the series.   Ride the Rockies and the route for 2022   From     Upcoming Guests   T.O. and Rinny to talk about the Couples Championship     Video of the Week Bull attacks bicyclist during race   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!

In this episode Hanna Hunstad speaks on what it means to integrate passion and career. She was a competitive swimmer growing up, the captain of the swim team at Boston College for the 2016-2017 school year, and now a triathlete. She started at TJX in 2017 as as an Allocation Analyst, but could not keep herself away from fitness post grad. She became a certified fitness instructor and taught spin classes and water aerobics early in the morning before going to her full time job simply because she loved to do it! She talks about how career fit is about finding what makes you want to wake up at 5 a.m and go to bed at 2 a.m for, and she soon realized, that a nine-to-five job classic job was not making her as fulfilled as she knew she could be. At 25, she stepped away from TJX to start GRIT, a skincare business tailored to ingrown pubic hair. After realizing that other female athletes and women in general struggled with a similar discomfort and insecurity as she did, Hanna began to roll out GRIT full time. We talk about the skill set being an athlete brought to her professional life, what it was like to be her own boss, but also the not so sexy side of being an entrepreneur. Hanna worked with product and business developers to scale her business, but ultimately made the decision to step away. Hanna is honest about the stigma she faced from stepping away from her position at TJX to pursue GRIT, but does not regret any of the experience she gained. She is now the Brand Strategy and Growth Manager of 80/20 Endurance, which is a training plan program for runners and triathletes founded by acclaimed coaches Matt Fitzgerald and David Warden. Hanna also shares some really interesting insights on what it is like to be in the business side of athletics.

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

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

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

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

Three years ago we started this podcast with the objective of giving you access to the best coaches, experts and professional athletes in endurance sport. Training for and competing in endurance sports is an ongoing learning process and that's why we exist. In today's show we'll celebrate three years of research, interviews, discussion and friendship. Plus we have two special guests. Coach David Warden of 80/20 Endurance, host of the Tri-Talk podcast, and co-author of a number of great books joins us to talk about testing to measure your training progress. Plus we have friend of the show and MHE coaching athlete Amy Miller to join our discussion about the three year history of the show.

Here at MHE and 303 we love clean competitors and think cheaters suck! If you agree, you are going to love this interview. If you cheat, you may not love it, (and you probably soiled yourself listening to that letter), but you're going to want to listen to this interview. We have USADA Education Manager Tammy Hanson and USAT Safe Sport Sr. Coordinator Shelbi Meyer. We know you are curious about testing in our sport. Are there dopers? Are they getting caught? What are the risks of supplements? Is my prescription drug safe? All those questions are going to be answered today. Welcome to Episode #165 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 coach Rich Soares, coach Khem Suthiwan and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion. You have a lot of sources for triathlon training content; thank you for choosing to spend some time with us this week. Khem and Bill, you ready put on a great show this morning? Imagine you come home from work and grab the mail from the mailbox. You thumb through the envelopes and see a letter from US Anti-Doping Agency. Your breathing becomes shallow. You slide a finger under the fold and tear the letter open. You're heart starts pounding. You begin to read. You notice your forehead becomes cool with the bead of sweat forming on your brow. "Dear [Bill], The United States Anti-Doping Agency collected the following Sample(s) from you (Sample Number(s): XXX on [date] at the [event]. There's a lump in your throat. We are pleased to inform you that the reported results do not indicate the presence of any prohibited substance and/or method. We may retest or analyze any Samples for future reference." You breathe a sigh of relief. Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. WADA and USADA legal. Used by world class professional athletes. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.   New 'Recovery' product. Thanks to last week's guest, USAT CEO Rocky Harris to talk to us about the Time To Tri initiative and all great stories about clubs, coaches, schools, companies and race directors making the sport of triathlon more welcoming, fun and accessible to new athletes. If you haven't heard that yet, check out last week's interview on episode - #164. Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. Go to https://www.riplaces.com/collections/mile-high-endurance for more information. Tammy Hanson currently serves as the Education Manager at the U.S. Anti-Doping Agency (USADA), where she oversees day-to-day operations of USADA’s education and engagement initiatives. Tammy has her BA from the University of Wisconsin- Eau Claire in Criminal Justice with a minor in Sociology. Shelbi Meyer is the USAT Safe Sport Sr. Coordinator. She's a graduate of Tiffin University and has a bachelors degree in Criminal Justice and Forensic Psychology. She started as the Safe Sport Coordinator at USAT in June of 2018.   https://www.usada.org/testing/results/sanctions/ The first year that a sanctioned was announced on the USADA site? 2002 How many cyclists have been sanctioned? 159 How many triathletes? 14 Swimming? 22 Track and Field? 171 https://www.usada.org/testing/results/testing-numbers/ https://www.usada.org/testing/results/athlete-test-history/ Welcome back. Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. They have the new Halo Sport 2 which is available for pre-order at 299 and ships in May. We'll have Mark Mastalir on the show soon to talk about the new design and new price point. News https://www.usada.org/news/ https://www.sciencedaily.com/releases/2019/02/190212120114.htmTriathlon  Upcoming Interviews: Anne Shawhan - CU Swim Coach; Swim Labs Coach; Florida State University where she earned multiple All-American Honors; we are talking about how Masters classes can be used to compliment your periodized training; some myths about swim training and some proven practices to improve your triathlon swimming. Alyssa Seeley, para Olympic triathlete and her incredible performance at RIO Olympic games and Gold Coast last year David Warden "3rd Anniversary Special" - Importance of performance testing as a part of a periodized plan, plus David interviews us about the show, why we do it, our relationship with each other and more. 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 and follow 303Triathlon's Facebook, Twitter and Instagram. Special interview with Newton Running founder Jerry Lee to do a "How I Built This" style interview. Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel. 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!        

We have USA Triathlon CEO Rocky Harris to give an update on the "Time To Tri" initiative. The first time we had Rocky on the show, he had been on the job a couple of months and he laid out some of what constituents in triathlon were telling him and some of the ideas he had for improving the sport for all. Now a year later, we got to chat with Rocky about how it's going and many things that changed since last year. Welcome to Episode #164 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 coach Rich Soares, coach Khem Suthiwan and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion. You have a lot of sources for triathlon training content, so we are grateful that you are choosing to spend the next 90 minutes with us. Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. WADA and USADA legal. Used by world class professional athletes. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. Thanks to last week's guest, Kirsty Jahn a pro triathlete out of Boulder who had back to back Ironman wins last year to hear what's behind these performances and what it's like living the pro life. If you haven't heard that yet, check out last week's interview on episode - #163. Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. Go to https://www.riplaces.com/collections/mile-high-endurance for more information. Rocky Harris, a multifaceted professional sports executive and collegiate athletics administrator. He was named to SportsBusiness Journal's prestigious "Forty Under 40" list.   He had been the Director of Sports and Marketing Sponsorships at Reliant Energy, an NRG Energy, Inc., Fortune 500 company, where he oversaw the largest naming rights deal in the National Football League. His other work on the professional sports level included two stops in the NFL as Director of Communication with the Houston Texans and Media Relations Coordinator with the San Francisco 49ers. Prior to joining the NFL, Harris worked at a digital-marketing agency in San Francisco and a sports marketing agency in Scottsdale, Arizona. Harris has been a member of the Houston World Cup Host Committee, Super Bowl XXXVIII Host Committee, as well as an NFL Media Representative for Super Bowls XXXVII, XXXVIII, and XXXIX. He was awarded the Houston Business Journal 40 Under 40 Award, the Major League Soccer Marketing Executive of the Year Award and the Pete Rozelle Award for the NFL's top public relations staff. In the Fall of 2017 he took the helm as USA Triathlon's CEO. We spoke to him in January of 2018 to hear about the launch of this new thing called Time To Tri - a joint initiative between USAT and Ironman to introduce 100k new athletes to the sport of triathlon. We have him back on the show today to tell us how things are going with that initiative and more. Here's Rocky Harris. Welcome back. Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use code MHE150 to save $150. Discussion Topics: Rocky Harris Starter kits for clubs, high school clubs He mentioned partnering with brands, but he didn't mention the brands.       In the interview with Jerry Lee he talked about doing a USAT design shoe. Newton Brett Farvre's wife a triathlete New formats - pool, gravel triathlons, splash n dash, inside triathlon, SUP - kicking myself that I didn't ask about virtual triathlon.       Zwift Super League.   MHE Gear Top gear selections Raffle this week's winner of iKOR Design reveal mid February and store to open before the end of the month. Be sure to follow on FB, Tw and In for announcements   News https://cyclingindustry.news/campaign-womens-cycling-1-million-2020/ https://www.deccanherald.com/metrolife/cycling-work-gains-momentum-716787.html https://www.teamusa.org/USA-Triathlon/News/Articles-and-Releases/2019/February/05/USA-Triathlon-Foundation-Announces-2019-Collegiate-Club-Grant-Awardees https://www.urbanacitizen.com/news/67583/y-to-host-indoor-triathlon-on-sunday https://www.examiner.com.au/story/5891629/triathlon-star-gomez-to-race-in-geelong/ Triathlon Trivia USAT Competitive Rules Quiz 4.4 Wet suits. Each age group participant shall be permitted to wear a wet suit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit. When the water temperature is greater than 78 degrees, but less than 84 degrees Fahrenheit, age group participants may wear a wet suit at their own discretion, provided however that participants who wear a wet suit within this temperature range shall not be eligible for prizes or awards. Age group participants shall not wear wet suits in water temperatures equal to or greater than 84 degrees Fahrenheit. The wetsuit policy for elite athletes shall be determined by the USAT Athletes Advisory Council. The AAC has set the wetsuit maximum temperature for elite athletes at 68 degrees for swim distances less than 3000 meters and 71.6 degrees for distances of 3000 meters or greater.  Any swimmer wearing a wetsuit with a thickness measured in any part greater than 5 millimeters shall be disqualified.   From   3.8 Acts Warranting Suspension. In addition to other penalties which may be imposed at the discretion of USA Triathlon, the following acts may be grounds for suspension for a period of time designated by USA Triathlon: a. A flagrant or willful violation of the Competitive Rules; b. Gross or continued unsportsmanlike conduct; c. Physical violence directed toward a race official, participant, volunteer, spectator, or another person; d. Any fraudulent act, such as falsifying name or age, filing a false affidavit or protest, or providing false information to USA Triathlon, the Board of Hearings and Appeals, or race officials; e. Intentionally participating in an event despite failure to register; f. Repetitive or recurring violations of the Competitive Rules; g. Failure to notify a race official after withdrawing from a race; h. Violation of the Medical Control Rules as set forth in Article VIII; i. Refusal to abide by the final determination by USA Triathlon of any matter relating to these Rules or the sport of triathlon; and j. Any act which disgraces or brings discredit to the sport of triathlon.   From   3.7A. Time Penalties for Elites.  A "variable time penalty" as used in these Rules shall mean a time penalty that varies in accordance with the distance category of the event. The variable time penalty for each of the distance categories shall be the following: Distance Category                                                           Time Penalty in Minutes Short/Intermediate           Cycle course less than 50K                       1:00 Long                             Cycle Course 50K to 100K                                 2:00 Ultra                             Cycle course greater than 100K                 4:00   From   2.4 Membership Categories. Annual membership in USA Triathlon will be available in the following categories and subject to the following requirements: a. (1) Elite. Elite annual membership will be available to certain qualified, highly competitive, and experienced athletes. An elite annual member is eligible to receive prize money directly. Any person wishing to apply for an elite annual membership should contact USA Triathlon (http://www.usatriathlon.org) for consideration. (2) Elite Collegiate: Athlete who qualifies according to the criteria listed above, and does not accept prize money.  Elite athletes holding an elite license from their National Federation or having raced as an elite athlete in international events are prohibited from competing within age group categories as an age group athlete or for age group awards.  Elite athletes are eligible for overall, open or elite division awards only. Prior to entering any USAT event, athletes must disclose their elite status and that failure to disclose such is cause for Disqualification and up to a one year suspension from USAT sanctioned events.  b. Age Group. The following divisions shall be available within the age group category of membership: (i) regular membership; (ii) youth membership (17 years of age and younger as defined in Section 3.2a). YouTube Video of the Week Time To Tri - USAT The Journey - A Film About Triathlon   Upcoming Interviews: Caryn Marconi, Shelbi Meyer and Tammi Hanson on the Compete Clean program and USADA Anti-doping resources and rules Alyssa Seeley, para Olympic triathlete and her incredible performance at RIO Olympic games and Gold Coast last year David Warden "3rd Anniversary Special" - Importance of performance testing as a part of a periodized plan, plus David interviews us about the show, why we do it, our relationship with each other and more. 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 and follow 303Triathlon's Facebook, Twitter and Instagram. Special interview with Newton Running founder Jerry Lee to do a "How I Built This" style interview. Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel. 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!    

Author, coach, and nutritionist Matt Fitzgerald wrote the book "The Endurance Diet" after doing extensive investigations into what elite endurance athletes all over the world really eat. He discovered that even though their plates look very different, there are 5 core habit that they all adhere to to perform at the top of their game in performance, recovery, and overall health.   IN THIS EPISODE YOU'LL LEARN ABOUT: -The 5 Core Habits: eat everything, eat quality, eat carb-centered, eat enough, eat individually -Does elite athletes' eating habits really apply to normal age-group triathletes? -More advanced concepts beyond the 5 core habits: nutrition periodisation, fuelling workouts, fasted workouts/training low, supplements -Matt's thoughts on "trendy diets"   SHOWNOTES: https://scientifictriathlon.com/tts153/   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!   Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac bike trainer (any of the models).     LINKS AND RESOURCES: Collection page with all previous nutrition-related episodes on That Triathlon Show The Endurance Diet - Matt's book on the  5 core nutrition habits of the world's greatest endurance athletes The DQS (Diet Quality Score) app 80/20 Endurance - Matt's and David Warden's website Matt's personal website Matt's Twitter   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.com or connect on Twitter - my handle is @SciTriat.

Research has shown that cyclists, runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent at a moderate to high intensity. Matt Fitzgerald, co-author of the new book "80/20 Triathlon" explains what 80/20 training is all about and answer commonly asked questions.   IN THIS EPISODE YOU'LL LEARN ABOUT: -What Matt would put on a t-shirt if he had to distill 80/20 Triathlon down to a very short and concise slogan -The proper planning and the proper execution of 80/20 training -Is there "wiggle room" in the 80/20 percentages? -Should you apply 80/20 within each discipline or simply across all your training? -The most common mistake age-groupers make: not executing the easy training easy enough -How is easy, moderate, and high intensity percentages calculated? -The difference between 80/20 training and polarised training -What to do with the 20% of moderate to high intensity   SHOWNOTES: https://scientifictriathlon.com/tts104/   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!   Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac bike trainer (any of the models).     LINKS AND RESOURCES: 80/20 Triathlon: Get Faster By Training Slower with David Warden | EP#121 Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120 "80/20 Triathlon" - Matt's and David Warden's new book 80/20 Endurance - Matt's and David Warden's website Matt's personal website Matt's Twitter   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.com or connect on Twitter - my handle is @SciTriat.

Our interview this week is with Coach Jim Vance, author of Triathlete Science, Triathlon 2.0 and Running with Power.  He coaches athletes such as Ben Kanute with great success.  He is joining us today to talk about how and why he is using Today'sPlan software to quickly analyze athlete performance and how their training is going. Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.  There is also a great video of Tim Don on their website that you'll want to check out.  Speaking of Kona and Tim, you will see Tim Don wearing the iKOR logo on his kit in Kona this year. Thanks to last week's guest, Coach Matt Fitzgerald, co-author of 80/20 Triathlon with David Warden. The concept of 80% of training being easy and 20% being moderate to hard is not new.  This book packages what professional endurance athletes and their coaches have been practicing for years.  In addition to laying out good evidence and science, it also provides a lot of practical tools for determining your training  zones and how to put together a training plan that is based on these principles.  If you haven't heard the interview, go back and listen to episode #144. Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance Jim Vance is an elite endurance sports coach, author, and sport technology and training consultant based in San Diego, California. He is the personal coach 2016 US Olympic triathlete Ben Kanute.   Jim is also the Head Coach for Formula Endurance, a USA Triathlon High Performance Team, focused on developing top junior triathletes, as part of the Olympic Pipeline. Jim is also the Head Varsity Swim Coach at Coronado High School, (where he coached a 2016 All-American swimmer), and has coached elite National Champions, World Championship podium performances, countless Ironman World Championship qualifiers, and been a training consultant for US Olympians. Jim has written two books – Triathlon 2.0 and Run with Power, and co-edited Triathlon Science with best selling training author, Joe Friel.   Jim continues to work with new companies bringing technology to the sporting world, as well as athletes all over the world, at all different levels, from beginner to elite, in swimming, cycling, running and triathlon. There are few individuals in the world with the teaching background, elite athlete experience, and coaching experience with elites, amateurs and juniors, as well as knowledge of training, like Jim Vance. Welcome back.  Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Jim Vance Debrief: One of the Today'sPlan features that Jim Vance described are the RPE of the workout and Subjective Wellness ratings the athlete can provide on a daily basis.  As a coach we can look at all the power files, paces and heart rate levels in a workout and not have insight into how the athlete experienced their workout, their day, and what might be going on that contributed to the power, heart rate and pace.  At a glance, looking at the workout in the calendar I can see the RPE.   With one click, I can see the Session Rating recorded by the athlete, the duration rating by the athlete and the intensity.  This is a great way for a coach to know the athletes perception and perspective of the session objective, duration and intensity as it relates to the athlete's goals.  If there's a mis-communication about how the sessions are designed to help the athlete achieve their goals, this is a great way to make that mis-communication visible and get the conversation started if it hasn't happened already.   The other insights that can be collected are wellness attributes that can be customized by the coach in terms of what the athlete sees and responds to.  The athlete can complete include: Diet Mood Stress Muscle soreness Sleep quality Fatigue (waking) Fatigue (before) Fatigue (activity) Satisfaction Performance The coach can also select to make the wellness ratings on the day in the calendar view.  With that feature enabled to be visible, a small yellow star appears and by simply hovering over the star, the coach can see the athlete's perspective on all of those attributes on a daily basis. When I have my weekly Skype call with my athletes, I ask them about subjective wellness items including stress, fatigue, injury or niggles.  I ask how the workouts are going from their perspective, do they make sense given the goals, etc.  But just like Jim Vance pointed out, athletes tend to forget what they felt like 6 days prior.  Having it recorded daily gives the athlete and the coach data, recorded on the day, of the athlete's subjective sense of what they are experiencing. http://303triathlon.com/kona-must-dos-by-khem/ Video of the week: Family affair at Ironman Augusta 70.3 Double win In the News is sponsored by Rudy Project.  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. In the news: https://www.teamusa.org/USA-Triathlon/News/Articles-and-Releases/2018/September/24/Womens-NCAA-triathlon-season-gets-underway-with-first-two-Regional-Qualifiers Upcoming interviews:  Brian Burk author of "Tips to Run Your Best Marathon" Team USA Paratriathlete Allysa Seely Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 3D Retul technology and where the product roadmap is heading and how it can help you. Olympian Sarah True after Kona 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 and follow 303Triathlon's Facebook, Twitter and Instagram. We are going to have daily coverage starting October 8th.  Celeb sightings, live coverage, interviews and more. Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.   Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel. 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 interview this week is with Coach Matt Fitzgerald is co-author of 80/20 Triathlon with David Warden. This book packages what professional endurance athletes and their coaches have been practicing for years.  You've heard this concept in dozens of interviews on this podcast starting as far back as former Olympic Nordic Skier Jim Galanes, Dr. Inigo San Milan, and many more. Welcome to Episode #144 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 coaches Rich Soares and Khem Suthiwan and 303 Chief Bill Plock.  Thanks for joining us for another week of endurance interviews and discussion. Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.  Thanks to last week's guest, pro triathlete Andrew Talansky.  Andrew gave us the rare perspective of top pro cyclist who has a top 10 GC finish in the Tour de France and now competing as a professional triathlete at the 70.3 and 140.6 distance.  Andrew has a ton of respect for the pros he competes against and he is slowly earning respect as he has been climbing up the result ladder.  He will be competing at Ironman Louisville in a few short weeks and we are eager to see how he performs there and in 2019.  We hope to see him at the Ironman World Championship in 2019.  If you haven't heard the interview, go back and listen to episode #143. Speaking of previous guests.  We want to put out a "heal fast" wish to Benji Marshall from Today's Plan. Benji had a fall on his bike earlier this week and broke his collar bone.  His boss, Ben Bowley sent me an email.  Ben really appreciate the follow up and hope Benji heals up quick. Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance Cutting-edge research has proven that triathletes and other endurance athletes experience their greatest performance when they do 80 percent of their training at low intensity and the remaining 20 percent at moderate to high intensity. But the vast majority of recreational triathletes are caught in the so-called “moderate-intensity rut,” spending almost half of their time training too hard–harder than the pros. Training harder isn’t smarter; it actually results in low-grade chronic fatigue that prevents recreational athletes from getting the best results.  In 80/20 Triathlon, Matt Fitzgerald and David Warden lay out the real-world and scientific evidence, offering concrete tips and strategies, along with complete training plans for every distance–Sprint, Olympic, Half-Ironman, and Ironman–to help athletes implement the 80/20 rule of intensity balance. Benefits include reduced fatigue and injury risk, improved fitness, increased motivation, and better race results. Welcome back.  Our post interview discussion is sponsored by Halo Sport.  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. Interview take-aways Use the book to determine your pace, heart rate or power zones for each the swim, bike and run.  You need to be a little careful with swim speed zones.  If you have drastically different speeds without pull buoy, with pull buoy and with paddles, you may throw off your training pace classifications when you use those devices. Set your Speed Zones TrainingPeaks - go into your Account Settings/Zones/Speed-Pace.  Scroll to Swim Speed/Pace and skip the Auto Calculation.  Go to Add Zone and keep adding your Zones 1, 2, X, 3, Y, 4, and 5 Today's Plan - go to your Account Settings/Thresholds/Zones. Garmin Connect is stumping me Targeting 80/20 with Garmin Connect, TrainingPeaks, Today's Plan Garmin Connect provides lap by lap pace, but no report that breaks down the percent by pace, power or heart rate zones TrainingPeaks has an activity chart titled "Time In Zone - Speeds" for swimming and it'll pick up your custom zones. My last swim workout was 48% in zones 1-2 (goal for warmup, 6 x 200) 7% in zone x 13% in zone 3 (pull buoy) 14% in zone y (pull buoy with paddles) 12% in zone 4 7% in zone 5 (12 x 25 yrds) Bringing Crazy Back to Triathlon - Khem's Post Are there that many races that are providing unique and creative experiences?  Is that what the triathlete consumer wants? Specialized Experience Center with Todd Carver and Cliff Simms Trends they are seeing with e-bikes and virtual training Retul design, testing, assembly, product lifestyle The super-secret TT bike in the corner; Tim Don on the new Specialized TT bike…does not match photos of Shiv or Transition…at least the cockpit looks different Races Without Limits Harvest Moon race report and vlog Octoberfest - watch for the article on 303 Triathlon YouTube Video of the Week: http://www.espn.com/video/clip?id=16795333 - Allysa Seely ESPN Body Issue 2016.  She has a rare brain abnormality, neurological issues and amputation.  In the News is sponsored by Rudy Project.  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. In The News:  Coca Cola and CBD - https://www.yahoo.com/finance/news/deal-coca-cola-could-aurora-153300338.html Upcoming Interviews: Jim Vance - will join us soon to take the discussion of Today's Plan to the practical application as a coach or athlete and talk in greater detail about how it can make you more effective and efficient as a coach Brian Burk author of "Tips to Run Your Best Marathon" Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 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. Working on a number of interviews on 303Radio.  One I'm particularly excited about is Team USA Paratriathlete Allysa Seely who competed in Rio.  In addition to her brain abnormality, neurological issues and amputation, she has a great partner Mowgli a 3 year old Golden Retriever.  She recently did an interview with the Denver Post and we're going to have her on for an interview.  https://theknow.denverpost.com/2018/07/30/paralympian-triathlete-allysa-seely-trains-with-dog/190726/ We are also lining up Nicholas Graeef and Tommy Danielson. Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel. 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!  

"What's your favourite book, blog, or resource related to triathlon?" is a question I ask all my guests on the podcast. But today I answer that question myself. Ten times!   IN THIS EPISODE YOU'LL LEARN ABOUT: -My Top-10 books, blogs or resources related to triathlon. Some well-known, some hidden gems you've probably never heard of. -A few bonus honourable mentions -And some books, blogs or resources that I suspect would be strong candidates for the list, but I haven't read/listened to/watched them enough to place them on my list at this point.     SHOWNOTES: https://scientifictriathlon.com/tts125/   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: * Running with Power Revisited - Advanced Analysis with Steve Palladino |  * To lab test or not to lab test with Alan Couzens | EP#79  * Mind, body, and the curiously elastic limits of human performance with Alex Hutchinson | EP#101 * Dysfunctional movement patterns, injuries and reduced performance with James Dunne | EP#45  * Structured, power-based cycling training with Chad Timmerman |  * Joe Friel's advice for improving training structure and periodize your way to success | EP#1  * How to use data to get faster with Jim Vance | EP#7  * Cycling Science and Myth Busting Part 1 with Stephen Cheung | EP#74  * Cycling Science and Myth Busting Part 2 with Stephen Cheung | EP#75  * Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40  * Training with power meters for triathletes with Hunter Allen | EP#103  * Balancing a Big Life with Big Performance - Matt Dixon | EP#60  * Training Peaks blog  * Palladino Power Project Facebook Group  * https://docs.google.com/document/u/1/d/e/2PACX-1vRwRFiXs6hJgygdwyzT33sDis7a70bICb2kymTs12GhhtkZi_vO5bJdzu-RUTR6953uKPbHSeR2H1yy/pub * Alan Couzens' blog  * TrainerRoad Ask A Cycling Coach Podcast  * Kinetic Revolution with James Dunne  * Alex Hutchinson's Sweat Science Blog  * Matt Fitzgerald's "The Endurance Diet", "80/20 Running", and "How Bad Do You Want It?"  * The "Swim Smooth" book  * "Triathlon Science" book by Joe Friel and Jim Vance * ResearchGate  * "Daniel's Running Formula" by Jack Daniels  * triathlonlive.tv https://triathlonlive.tv/ * Bodybuilding.comhttps://www.bodybuilding.com/index.html * Sigma Nutrition Radio (podcast)  * "The Endurance Training Diet and Cookbook" by Jesse Kropelnicki  * DC Rainmaker website  * Precision Hydration blog  * "80/20 Triathlon" by Matt Fitzgerald and David Warden  * "Training and Racing With a Power Meter" by Hunter Allen and Andrew Coggan  * "Fast After 50" by Joe Friel  * "Fast-Track Triathlete" by Matt Dixon  * Global Triathlon Network Youtube channel  * "Endurance Training – Science and Practice" by Inigo Mujika  * "Science and Application of High-Intensity Interval Training" Paul Laursen and Martin Buchheit  * "Cycling Science" by Stephen Cheung and Mikel Zabala  * Purplepatch Podcast with Matt Dixon  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.com or connect on Twitter - my handle is @SciTriat.

Multiple studies reveal runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent at moderate to high intensity. David Warden, co-author of 80/20 Triathlon explains why and how you will become faster if you start doing more slow training.    IN THIS EPISODE YOU'LL LEARN ABOUT: -What is the 80/20 intensity distribution in practice -What is the science behind 80/20 intensity distributions -How most age-groupers fall way short of doing 80% of their training at an easy intensity: most do only 50%, if that.  -Does 80/20 still apply if your total training volume is low? -Practical advice for getting started with 80/20 training.  SHOWNOTES: https://scientifictriathlon.com/tts121/   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!  Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike.    LINKS AND RESOURCES: * Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120 * 80/20 Endurance website * 80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels * 80/20 Running: Run Stronger and Race Faster By Training Slower * Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120 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.com or connect on Twitter - my handle is@SciTriat.

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   Coach David Warden joins us to discuss his new book with Matt Fitzgerald, 80/20 Triathlon.  We talk about the concept of 80/20 training, TrainingPlans, Smart Workouts in TrainingPeaks and much more. Last week's guest Thanks to last week's guest, Barry Siff (President of the Board for USA Triathlon) for joining us to talk about the My Time To Tri joint initiative between USAT and Ironman to introduce 100,000 new athletes to the sport of triathlon.  If you haven't heard that episode, go back and check out episode 114 of MHE, or go to 303Radio on the 303Triathlon website. Discussion Teasers Let's catch up with the coolest triathlon podcast hosts, Bill Plock and Khem Suthiwan.  Happy 2nd anniversary!  How are you guys doing this week? What do you guys have for discussion topics this week? 8020 Endurance Plans on TrainingPeaks TrainingPeaks Daily Workout and Garmin 735XT My Time To Tri Spring Break and Lake Havasu Triathlon Interview Setup David Warden has made numerous contributions to the sport of triathlon in his career.  Host of the Tri-Talk Podcast.  The format was science-based research on topics to help you become a faster triathlete.  David covered every topic you can imagine.  Nutrition, gear testing, wind tunnel tests, training with power, heart rate decoupling, and much, much more. Known for coaching James Lawrence, aka "Iron Cowboy" in his successful achievement of 50 Iron distance efforts in 50 consecutive days, in 50 separate and consecutive States Contributing author of Triathlon Science with Joe Friel Now co-author of 80/20 Triathlon Interview David Warden Host Discussion Topics David Warden debrief: What did you guys think of the interview with David?  How did you like the car analogy? 80/20 Training Plans on TrainingPeaks As David mentioned you can find plans for any distance and level (KungFu Panda 0 - Grandchildren will brag about you someday 3). There are plans based on Power and Pace or Heart Rate There are plans for every distance, including maintenance plans, and even 2-week trial plans with discount codes to try them for free The workouts are written in TrainingPeaks Workout Builder You can download them to your device If you have your pace, power and heart rate zones in TrainingPeaks, they will automatically translate the zones in the plan to your device I'll talk more about the TrainingPeaks Daily Workout App in a bit The http://8020endurance.com/ website has Info on the 80/20 Running book TrainingPlans for running races of distances from 5K to Marathon and triathlon from Sprint to Ironman Strength Training, Maintenance Plans, and Plan Bundles 80/20 Zone Calculator A bunch of resources including intensity guidelines for triathlon, planning your race season and more The 80/20 Blog TrainingPeaks Daily Workout and Garmin: If you have a Garmin device like the 935XT, 735XT or Fenix5 and you can download Garmin Apps to your device, you can download the TrainingPeaks Daily Workout app Be sure you have the Garmin Connect App on your smartphone first, you are logged in and your device is connected. You can download the TrainingPeaks Daily Workout App from Garmin Express on your desktop or Garmin Connect App on your smartphone. When you have downloaded it and installed it to your Garmin device, you can navigate it to it under Activities by scrolling until you get to "Apps".  Select Apps and scroll until you get to TrainingPeaks and press enter.  You will be prompted to go to the Garmin Connect App on your smartphone.  If you have workouts on your calendar for the present day in TrainingPeaks, they will automatically download to your phone in the TrainingPeaks App.  You see the workout title and can even preview the steps in the workout.  These are the same steps that are in Workout Builder in TrainingPeaks.  Start the workout and the screen will show you your current step and target effort level.  It will also display your actual current effort level and the range you should be in.  If you are above or below the range, it will display you are "high" or "low" (if vibrate or audio are enabled you'll get those indicators as well.  When you return to the zone, it will display "training in zone".     Upcoming MHE Interviews MHE upcoming interviews: Coach Will Murray on 'how to manage doubt'.  If you are in the Front Range area of Colorado and you want to see Will Murray present in person on this topic, here are the details: "Don't Doubt" Fleet Feet Boulder 2624 Broadway, Boulder Wednesday March 7, 7:05-7:45 PM No charge.  Limited to 25 participants. 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.  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 have one of the foremost leaders of triathlon as our guest this week.  President of the Board for USA Triathlon, Barry Siff, joins us to talk about the My Time To Tri joint initiative between USAT and Ironman to introduce 100,000 new athletes to the sport of triathlon. We're your hosts Rich Soares, Bill Plock and Khem Suthiwan.  Thanks for joining us for another week of endurance interviews and discussion.  Last week's guest Thanks to last week's guest, coach Eric Kenney who talked to us about how to train for long course when you are short on time.  If you haven't heard the interview yet, go back and check it out on episode #113. Discussion Teasers My Time To Tri Interview discussion 303 News from Bill Plock Pledge project Khem's race schedule Update on Spring Break in Lake Havasu If we have time, a little on the Olympics   Interview Setup A little bit of background on Barry Siff.  Born in Worcester, Mass. Professional career brought me to New York City, Detroit, Boston, Omaha and Colorado. Prior to marathoning in 1981, he was an accomplished tennis player and co-captain of his college tennis team.  Barry has complete over 60 marathons; 11 Ironmans (four Kona); was a full-time adventure racer 1998-2003. Barry co-founded MountainQuest Adventures in 1998, specializing in adventure and multisport races.  He evolved that into 5430 Sports in 2004, building 5430 to eight events with over 7,000 athletes.  One of the most renowned races is the Boulder Peak Triathlon.  Barry consults and speaks in the world of endurance events and leadership, as well as write for many publications and popular websites.  He is the President of the Board of USA Triathlon and currently resides in Tucson with his wife Jodee and their dog, Jackpot. As we mentioned in the intro, we were able to catch up with Barry to talk about the My Time To Tri initiative.  With that, let's get into the interview. Interview Barry Siff Host Discussion Topics My Time To Tri Interview discussion Barriers Training plans based on skills, but all for sprint distance Equipment may not be a barrier to do your first Tri, but it can be a barrier to open water and long distance Website overview National chain indoor tri 303 News from Bill Plock Pledge Project Race search and candidates - Sprint with a pool swim and ideally USAT sanctioned.   Why sanctioning? - 'USA Triathlon sanctioned' indicates to the event organizer, participant athletes, host communities and others that race planning and preparation has met the requirements established by USA Triathlon. It signifies that the race director has completed a thorough review of the swim, bike and run courses, has evaluated and planned for medical, emergency, safety and volunteer support and will conduct the event according to the USA Triathlon Competitive Rules. What is involved with sanctioning.  If a director applies 60+ days prior application $175 (certified director)/$225 (non-certified). Candidates Lookout Mountain, June 30 (certified) Longmont, June 2 SSPRD, June 24 Lunch and Learn mid March Knowledge clinics Group training including free swim clinics   Khem's race schedule Update on Spring Break in Lake Havasu Upcoming MHE Interviews MHE upcoming interviews: David Warden on upcoming book, 80/20 Triathlon with Matt Fitzgerald Dr. Kirk Parsley on the critical importance of sleep Coach Will Murray on 'how to manage doubt' Don Reichelt on his elite athlete selection for Badwater 135 and his coaching advise for training for that distance Andrew Messick from Ironman 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 check out the great interviews that we have there.  If you are in Colorado and have ever wondered about racing Lake to Lake in Loveland, check out the interview with Race Director, Peggy Shockley 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 Welcome to Episode #113 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, Bill Plock and Khem Suthiwan.  Thanks for joining us for another week of endurance interviews and discussion.  Are you long on goals and short on time?  Do you want to do a 70.3 or 140.6 distance triathlon, but juggling a career, family and other commitments?  We have coach Eric Kenney with us today to help has navigate the fine line of minimal training for long distance. Last week's guest Thanks to last week's guest, coach Ken Axford joining us to discuss bike handling skills.  If you haven't heard the interview yet, go back and check it out on episode #112. Discussion Teasers Bill and Khem, how are you guys doing on this fine day?  What topics are we discussing after the interview? Follow up on Tire Change - the missing step! My Time To Tri Initiative Spring Break in Lake Havasu Interview Setup At the end of 2001, Eric found cycling and quickly moved through the ranks to become a Category 1 cyclist. With hundreds of races under his belt, he expanded his training to include running and swimming and soon entered the world of triathlon races where he has stayed ever since.  Eric lives in Boulder, CO with his wife, and enjoys training hard, slow mornings with lots of coffee, and a big breakfasts. Eric is currently training. He never really stops being active, ever. Some of Eric's recent coaching highlights: Club National Championships.Boulder Tri club team comp win Co Triathlon.  Boulder Tri club team comp win Ironman 70.3 Boulder. Boulder Tri club team comp win Ironman Boulder. Boulder Tri club team comp win 5th place Womens 30-34 Ironman Boulder 1st place P-1-2 CO Hill climbing Champ (Mt Evans) 2016 1st women Pro Team Time Trial nation championships Kona Qualifier at inaugural Boulder Ironman 17th overall sub 12hr IM lake placid. avg. 6.5 hr's of training a week! 1st place CO Hill climbing Champ. 2013 1st place CO state champ TT   Interview Eric Kenney Host Discussion Topics Bill and Khem Teasers http://www.sharkattackdata.com/ Follow up on Tire Change - the missing step! My Time To Tri Spring Break in Lake Havasu Olympic Games - 1:16:20.0 30K Simen Hegstad KRUEGER of Norway Upcoming MHE Interviews MHE upcoming interviews: Barry Siff to talk about the Time to Tri initiative to get 100,000 new triathletes David Warden on upcoming book, 80/20 Triathlon with Matt Fitzgerald Dr. Kirk Parsley on the critical importance of sleep Andrew Messick from Ironman 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 check out the great interviews that we have there.  If you are in Colorado and have ever wondered about racing Lake to Lake in Loveland, check out the interview with Race Director, Peggy Shockley 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 Welcome to Episode #112 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, Bill Plock and Khem Suthiwan.  We're glad you are joining us for another week of endurance interviews and discussion.  We have coach Ken Axford joining us to discuss bike handling skills.  USAT level 2 coach, youth & junior, training peaks and he was the 2015 USAT Development coach of the year and owner of Peak Multisport based in Colorado Springs. Last week's guest Thanks to last week's guest, coach Billy "The Kid" Edwards joining us to talk with Bill about de-training effect and how to make the most of your indoor trainer and why indoor training can be one of your best training tools.  If you haven't heard the interview yet, go back and check it out on episode #111. Discussion Teasers How to Find The Best Indoor Training Setup For You Change Bike Tires Like a Beast Nordic Skiing 101 For the Triathlete or Cyclist Interview Setup Ken Axford (Colorado Springs, Colo.) distinguished himself as a coach of youth, junior, U23 and elite-level athletes in 2015, with seven developmental athletes under his direction earning USA Triathlon elite licenses. He coached U23 female athletes to fourth- and ninth-place finishes at the ITU U23 World Championships, as well as a third-place finish at the ITU U23 CAMTRI American Championships. Four of his youth athletes ages 13-15 earned podium finishes at USA Triathlon Youth Elite Cups, and he also coached seven qualifiers for the USA Triathlon Youth Elite & Junior Elite National Championships. PEAK Multisport, the USA Triathlon High Performance Team Axford directs and coaches in Colorado Springs, was ranked 10th in the U.S. at the end of the season. Interview Ken Axford Host Discussion Topics How to Find The Best Indoor Training Setup For You - This article is on TrainingPeaks and authored by Matthias Knossalla who is a professional triathlete with multiple podium positions at IRONMAN® 70.3 & Challenge® events. He is also the founder and CEO of the German coaching network Trivolution-Training where he coaches professional and age group athletes from all parts of the world. The first step in indoor training is riding your own bike indoors at home. To do that you only need a cheap indoor trainer and perhaps a TV or music to make it a little bit more entertaining. One of the major benefits is that you have the possibility to ride on your own bike and that you will get used to riding the in aero bars and in your optimal aero position. Change Bike Tires Like a Beast - Billy Edwards wrote in- "Since I learned about getting the bead tucked into the bottom of the rim I have never met a tire I can't mount. I even was teaching the top USAC guru this summer and his mind was blown.  I have spent HOURS!!!!! dealing with tough to mount tires. I have cut my hands on the spokes or the levers.  If you are out on the road, use this technique and wow your friends with your amazing strength...granted it is technique and not strength at all- sound familiar (swimming!!!). TrainingPeaks Article "Nordic Skiing 101 For the Triathlete or Cyclist" - Competitive Nordic skiers are known as the fittest people on earth. This designation comes from scientific testing that demonstrates Nordic skiers have the highest VO2 max, which is the amount of oxygen the human body can take in and utilize per minute. Outside of genetics, the sport itself develops VO2 max through the requirements of movement and engagement of the whole body. Arms, legs and core are all essential, and when combined with proper technique, Nordic skiing can generate some incredible speed and performance gains. Upcoming MHE Interviews MHE upcoming interviews: Ken Axford on Bike Handling Skills Erik Kenny on Long course training for athletes short on time Barry Siff to talk about the Time to Tri initiative to get 100,000 new triathletes David Warden on upcoming book, 80/20 Triathlon with Matt Fitzgerald 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 check out the great interviews that we have there.  Bill just published his interview with Ellen Hart.  Bill, the interview was fantastic.  Do you want to give it a plug? 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 have coach Billy "The Kid" Edwards joining us to talk with Bill and I about indoor training - how to make the most of your indoor trainer and why indoor training can be one of your best training tools.  Plus, we'll ask him long of a break you can take before de-training takes effect. Welcome to Episode #111 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.  We're glad you are joining us for another week of endurance interviews and discussion.  Khem is running a friend to the airport and will join us next week. Health IQ Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. We've partnered with Health IQ because we believe in their service and competitive rates.  They have saved us money and we think they can save you money too.  See if you qualify for these special rates by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way that respects your time and goals.   Last week's guest Thanks to last week's guest, coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine.  Tricia joined us to go a number of aspects related to the topic. If you haven't heard the interview yet, go back and check it out on episode #110. Discussion Teasers Time to Tri Initiative announced by USAT and Ironman Brian Fogel and Lance Armstrong Interview on the Forward How This Was Built podcasts on Patagonia and Clif Bar   Interview Setup Let's get into the interview now with Billy "The Kid" Edwards.  Billy coaches the United States Naval Academy Triathlon Team.  He has been coaching the Navy Club sport since 2008.  Billy also coaches and consults competitive and beginner triathletes all over the country. His professional coaching background includes USA Triathlon and USA cycling certifications.  As a Marine infantry officer, Billy spent much of his time getting his Marines mentally and physically prepared for their tasks in battle similar to prepping athletes for races and meets.  Billy believes in consistency in every aspect of life in order to become a better athlete. Sports should become not just a hobby but a positively integrated aspect of your life. He also considers triathlon much more than swim, bike, and run.  It is the obstacles in your life, in your training, and then on race day that you have to learn to mentally, emotionally, and physically hurdle on the way to your goals.  http://billythekidtriathlete.com/coaching/ Interview Billy Edwards Health IQ Ad Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  - 56% of Health IQ customers save between 4-33% on their life insurance. - These savings are exclusive to Health IQ and you must qualify to get the special rate (visit the site for more details). - Health IQ can save our customers up to 33% because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive. Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save. -70% of HealthIQs exclusive rate clients get approved at the top rate class. -Fastest growing life insurance company with over 5 billion in coverage. To get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Host Discussion Topics My Time to Tri - USA Triathlon and IRONMAN today announced Time to TriTM, an unprecedented industry-wide initiative to grow the sport of triathlon in the United States by supporting and inspiring beginners to complete their first race. With the end of 2020 as a goal of introducing 100,000 new participants to the sport, Time to Tri provides training and racing advice, motivational tools and other resources at its online hub, mytimetotri.com.  Read more at TeamUSA.com or 303Triathlon.com Brian Fogel and Lance Armstrong Interview on the Forward - Bryan Fogel joins Lance to discuss his Academy Award nominated Best Documentary, Icarus. They discuss Bryan's original vision of the film and how that changed. Bryan goes into detail about he got to know former Russian anti doping lab director Grigory Rodchenkov. They review the doping program that Bryan was on to compete at the Haute Route. Part one concludes with Bryan elaborating on how Russia was able to circumvent the testing process during the Sochi Olympic Games.   Tech Tip of the Week - How to at an RSS Feed to your blog or https://support.strava.com/hc/en-us/articles/216918527-Sharing-your-activities-with-a-Strava-Widget Way down at the bottom right Copy the html from the left detailed activity option (just to be consistent) TrainingPeaks Article "Nordic Skiing 101 For the Triathlete or Cyclist" - Competitive Nordic skiers are known as the fittest people on earth. This designation comes from scientific testing that demonstrates Nordic skiers have the highest VO2 max, which is the amount of oxygen the human body can take in and utilize per minute. Outside of genetics, the sport itself develops VO2 max through the requirements of movement and engagement of the whole body. Arms, legs and core are all essential, and when combined with proper technique, Nordic skiing can generate some incredible speed and performance gains. Upcoming MHE Interviews MHE upcoming interviews: Ken Axford on Bike Handling Skills Erik Kenny on Long course training for athletes short on time David Warden on upcoming book, 80/20 Triathlon with Matt Fitzgerald Dr. Kirk Parsley on the critical importance of sleep 303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete.  There's going to be great discussions with race directors on local races.  If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well. 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!

We interview David Warden of News Now Houston. We talk about why David started recording videos of his encounters with state officials and how YouTube has made it possible for him to hold public servants accountable without owning a TV station.

Welcome to Episode #65 of the Mile High Endurance podcast.  Our first guest interview is Will Murray, who is one of the smartest coaches in triathlon.  Will is a USAT Level 1 coach who has some great reads, The Four Pillars of Triathlon and Two Minutes To A Better Workout.  Will helped us dissect the book Four Pillars of Triathlon and he came on the show and helped me with a feeling of panic that I used to experience in open water swimming.  We'll talk a little about that in the interview. The focus of today's interview with Will is on the presentation that he gave in Boulder a few weeks ago and his article that was just published on TeamUSA.org. Thank last week's guests Dirk Friel and coach David Warden.  Dirk Friel for sharing ski mountaineering racing with us and the @aspensnowmass Power of Four Race and for sharing his TrainingPeaks file with us.  And thanks also to coach David Warden for confirming my growing conviction that strength training is essential for endurance, speed and training.  Stick a pin in my growing conviction (and I dare say embarrassment), that I have neglected this part of my training. I am giving myself a C- for last week's interview with David Warden.  I normally do a good deal of research on my guests and I got complacent with David.   I am so embarrassed that I did not do my research better for the David Warden interview, of all interviews.  How did I not know that he contributed to the book and how I did not have a copy is beyond me. I am guilty of complacency and am going to make it up to you.   I ordered and have received my copy of Triathlon Science. It is a very comprehensive body of work with a collection of expert coaches, thought leaders and physicians. I just cracked it this week, but you can bet I'll be sharing new insights. The other follow up from David's interview is the offer he made to use his old episodes.  I'm going to research this episode and put some options for the listeners on Twitter Poll.  If you do not already follow @milehighpodcast to get the twitter polls. One episode that we are definitely doing next is what I'm titling "the big shave".  We'll get David's episode on which method of hair removal is most effective.  David gave me permission to essentially do a cover band remake of the test.  I'm going to also add to this a summary of online research on what the possible reasons are that men (some men) go to the length of shaving their legs.  We will attempt to answer the question - Why the "F" would you do that? Folks if you live here in Colorado, you are going to want to hear about the Team Colorado program.  Regardless you do not want to miss this interview and I do not want it to get stale, so it is going to come on right after the Will Murray interview. Alright, let's get into our two interviews today.  If you have not heard previous interview (even if you have) you are in for a treat here.  Will is a USAT triathlon coach with a specialty as a mental skills coach.  He is a psychologist by training and has authored numerous articles and books.  I recommend that you go to the MHE endurance website and check the links to Will's recent article and book on the Main page and there are several links to his work on the Resources page.  If you are listening from your laptop, click on over there and read the articles.  There are several Team USA links under the Swimming Headline that are Wills.  There is also a new one under the General Resources Heading. I don't want to steal too much from the interview.  Let's get into the interview. 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. 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 MBE and Phil Whitehead joining us to talk about a couple of topics Phil's question to the show about what his target goal TSS should be in his lead up to Kona.  We have his coach MBE to come on the show and talk about how she is advising Phil on this question Will is also the race director for The Lakesman Tri full distance in the UK.  Check it out on the MHE Main page or go to www.thelakesman.com.  It's coming up on the 18th of June. Scott Thigpen - author of the book "Trail Magic" which is about his experience with the Ride the Divide.  Scott, I am enjoying the book.  I just have about four books on my nightstand at the moment, but we are going to get you on soon. Longer term, I want to share that we are in the early stages of ideation around a collaboration of experts to help us understand how important neural development is in our performance, endurance and more. I need to scoot here.  I'm doing a 2 hour brick with Brady Nelson and Aaron Monroe and I need to get myself over to Cherry Creek High School.  We're going to ride the CC Trail and Res roads and then do a 30 minute run after. 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!

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!

Welcome to Episode #57 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.   I'm you host Rich Soares with co-hosts Khem Suthiwan and Bill Plock.  We have a very cool interview with Terry Laughlin of Total Immersion today. Thank you to Dirk Friel for coming back on the show and talking about TrainingPeaks recent features.  I really didn't hype it up, but I would encourage you to go to the website www.milehighendurance.com and note there is a new menu item called "Blog".  Under that you will see MHE Blog and Photos.  In the MHE Blog you will see my complete write up and step by step exploration of the new features in Workout Builder and Annual Training Plan.   Okay, let's get into today's interview with Terry Laughlin, founder of TI.  Let me start with the reason I wanted to get him on the show.  We have been focusing this northern hemisphere "off season" on topics related to form, technique, strength/balance to create the greatest opportunity for efficiency and injury prevention when your season begins in earnest.   Back in episode #48, Khem and I interviewed coach David Warden on the topic of bio mechanics.  In that interview, David mentioned getting coaching help from Terry Laughlin of TI and how it helped improve his speed and efficiency in the water from a below average swimmer to a top ten percent swimmer.   Well I took a mental note during that interview.  I too studied TI In my first year or so of triathlon.  It's been a while since I read the book and I thought it would be great to bring Terry to all of you.  I hope you have read TI, taken the course work, or receive coaching.  Whether you have or you haven't, I think you will find Terry has a talent for teaching swimming technique.  You will hear how incredibly well he describes techniques and feel of the water for streamlining and power.  We're going to have Terry back in a few weeks or so to talk about "the ability to repeat effective swimming motions (or strokes) for a duration, and at a pace, of your choosing."  We also talk about the 3 M's of Endurance: Metabolic, Motor, Mental. Speaking of upcoming interviews, let's talk about the lineup. Kane Russell To talk about the Neuro Halo next week.  I gave a little intro last week.  The one thing I'll add is that there is a potential surprise guest that will join Kane when we talk.  We're waiting to get confirmation, so I'll keep it a mystery.  If it gets confirmed during the week I'll put a post of FB and T to let you all know. Amanda Stevens To talk to us about - Fill in the blank.  We want your help with questions for Amanda.  Here's what we're going to do.  I'm going to put a poll out there on twitter and facebook.  I'm going to put 2 or 3 poll choices out there.  Some of the topics Amanda and I kicked around when we spoke earlier this week were, 1) Nutrition, 2) Amanda's Swim Instruction , 3) how to identify and avoid over-training.  Look for those polls and please, please respond Audi Power of Four  Ski Mountaineering Race We are in talks with these guys, but nothing is confirmed yet.  Brian Burk Author of  "Running To Leadville" Folks, please do me a huge favor this week.  Take two seconds to open up your Facebook app and type Mile High Endurance into the search field and follow the podcast.  Please do the same thing on Twitter at MileHighPodcast. Also, please take another minute this week to pass along the podcast to a friend or relative who is into endurance sports or health and fitness in general. The referrals and growth are much appreciated. Please also give some love to Terry Laughlin and Total Immersion and go to their Facebook page and website to learn more.  If you have been out to the www.milehighendurance.com website this week, you have seen some changes.  There are now sub menu items on the website.  I've also changed some of the content.  Where there used to be a menu item for "Episodes", that has been reworded to "Interviews" and then there are sub menu page selections for 2016 and 2017 interviews.  I've also added the date of each episode and made it much more mobile friendly.  There were also a few links that were broken and are now fixed. Stay tuned, stay informed, and enjoy the triathlon journey!

00:00 Intro 22:11 Marc Evans Interview 1:16:25 Upcoming Episodes  Welcome to Episode #52 of the Mile High Endurance podcast. Mile High Enduranceis your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. I'm your host Rich Soares and I'm excited that co-host and coach Khem Suthiwan is back this week. I'm honored that Marc Evans would join us this week and shine a bright light on how to unlock potential performance through attention to training your biomechanics. Marc Evans is the foremost expert on the subject, author of Triathlete's in Motion, President and founder of Me3 Marc Evans Endurance Education, and CEOof Sports Engineering Group. Honestly you don't want to miss this. Before we get into today's interview, I want to thank Sherpa John Lacroix for joining us last week to tell us about the HPRS. As I said in the wrap up, I was really taken by surprise by Sherpa John and race courses he designs. It's rare to hear that much thought go into making a great course, let alone a portfolio of great and HARD courses. Intentionally very, very hard. Fascinating. Be sure to check out the Fat Ass series and member ship at www.humanpotentialrunning.com. If we go back two episodes to the Meredith Kessler, you may recall our discussion on verifying pre-race hydration with the use of "pee sticks". Well Khem, I went ahead and placed an order for some on Amazon and they arrived this week [arrive Thursday]. We are going to have to test these bad boys out. Here's what I bought and what they do. Okay, that's enough of what is going on before and after today's interview, let's get on with today's interview: As you may recall from a few weeks ago on episode #48 we had David Warden on the show to talk about bio-mechanics. During that interview, David Warden mentioned coaching advice he received from Marc Evans while in a swim session. Marc advised David on his stroke rate that unlocked his swim speed. Marc Evans is the author of Triathlete's in Motion, which I have referred to on a number of occasions. I've owned a copy of Triathlete's in Motion for a while now. I heard an interview with Marc shortly after the book was published and remember for the first time realizing there was this whole new dimension of training. The ah-ha that I remember from listening to that interview was performance that can be unlocked by having optimal bio-mechanics and appropriate muscle recruitment to achieve optimal efficiency and injury avoidance.

Welcome to Episode #48 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.   I'm your host Rich Soares with co-host Khem Suthiwan.  [00:00] Intro  [06:09] David Warden [48:18] Wrap Upn Today's interview is with coach David Warden.   David is a competitive athlete, retired host of the Tri-Talk Podcast, and a highly respected coach.  He takes a very science-based approach to helping athletes Swim, bike and run faster.   We'll hear more from David shortly.  I'm ready to ease into light training and working on my bio-mechanics.  I suspect that I have room for improvement having seen my Swim Labs videos and feel that I have some flexibility issues that affect my run. This makes the interview with David particularly interesting to us.  Here's the interview. Intro: I'd like to introduce coach David Warden.  David is a competitive athlete, retired host of the Tri-Talk Podcast, and owner of David Warden Coaching.  Welcome back onto the show, David!  A lot of listeners have heard our earlier interviews and many probably used to listen to you.  For those who are newer to the sport or podcasting, would you mind giving a litter review of your resume?  Before we get in to the interview, I'd like to do a quick follow up to an interview we did 8 months ago.  Do you remember the rapid fire questions? Tubular or Clincher? Compression or No Compression? 1-Piece or 2-Piece? Wax or Shave? Aero or ventilated? Real food carbs or highly processed carbs?  Questions: Let me give the listeners a little background on how we landed on this topic.   I get a chance to talk to a lot of people who are new to the sport of triathlon and see themselves doing the sport for at least a few years.  The question I get asked is, where to start?  What is the best thing to focus on early in their triathlon career?  My feeling is the first priority with an athlete, especially a new athlete, is injury prevention through good bio-mechanics. I know bio-mechanic development is something you have some perspective on, so I'm excited to have you back on to talk about this topic.  One of the things I'd like to do is make sure we have a definition of terms.  The term bio-mechanic development may mean different things to different people.  How do you define the term? What's the Nature vs. Nurture score for bio-mechanics?  How much control do we have over what we were born with? Last week we spoke to Dr. Nate Williams about functional strength/balance testing.  It would seem that functional testing or some other testing might be necessary to baseline an athletes bio-mechanics.  What, if any baseline assessment, do you like to do with your athletes?  Okay, we've talked a bit about newer athletes.  I don't presume bio-mechanic development is only for new athletes.  Can we talk a couple of different cases that you have been presented with and how you have customized or integrated bio-mechanic development into their training. How do we know good form when we see it?  Or, how do we measure it?  What quantitative tools do you use? For those listeners who are curious, what are you doing in your coaching career now?  Are you working on any big projects (eg James Lawrence 50 IM dist in 50 days)? I wanted to talk to you about the NYC Marathon before we wrap up.  How did how your race in 2015 go?

Welcome to Episode #45 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.   I'm your host Rich Soares and I'm here with co-host Khem Suthiwan.   We have Mary Beth Ellis on the show today and we'll be talking to her in just a bit. [00:00] Intro Khem Suthiwan [09:30] Mary Beth Ellis with Khem [43:12] Marathon Plan and Upcoming Guests [55:01] Wrap Up It was great to get Mary Beth back on the show again.  She's been really great about sharing herself with us and as you heard we'll check in with her from time to time and see how she's doing with team Sutto and the next chapter of her adventure.  One of the things that MB had mentioned in the interview were the risks of racing on antibiotics.  I thought I'd do a little research of my own on the topic.  I found an article that talks about the side effects of exercising on antibiotics, including increased risk of tendon injuries, diarrhea, Cardiac arrhythmias, photosensitivity, and generally decreased athletic performance.  The article is posted on the Resources page of the Mile High Endurance website.  In the intro I mention that I would provide a summary of the marathon training plan that I wrote for myself and that's what I'm going to do here.  [Description of plan]  So that's that plan that got me to this point.  We'll see how next weekend goes.  I'd like send a big thank you to my friend Kathleen Romalia who has been running with me the past few weeks. Upcoming guests and shows: Next week we'll be recording from NYC before the marathon.  I'll be interviewing one of my friends and fellow MBA Opens Doors runners, Bronwyn Morrissey. One of my beliefs about running, is that you should take steps to prevent injury or you will ultimately end up with an overuse injury or worse.  Another belief is that people should and can enjoy running.   I talk to a lot of people who don't enjoy or don't think their body is designed to run.  Hogwash!  I would argue that many people who say that running is too hard or they are not "able to" run, that they could if they had the right balance, strength and form.  All of these things can be assessed and trained.  To talk to us about strength and balance assessments to see where an athlete may have imbalances in functional strength or weak stabilizing muscles, which can lead to injury.  We have an interview with Dr. Nate Williams of Performance Sports Chiropractic coming up.  Dr. Williams has been helping me rehab some tight spots during my training.  He and I have a similar philosophy. David Warden on form and technique training in the off season.  About David Bob Seebohar on Metabolic Efficiency and his book on the subject So lots of great stuff coming up.  If you haven't already liked the MHE Podcast on Facebook or followed @milehighpodcast - go do it now.  I put posts out about new episodes, but also requests for discussion.  I'll announce upcoming guests on Facebook and ask for you to pose your questions.  I'll try to get those answered for you in the interview. Well I guess we should wrap up.  We'll be with you next week from the Big Apple.  Until then - stay tuned, stay informed, and enjoy the triathlon journey!

Welcome to Episode #44 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.   I'm your host Rich Soares and I'm here with co-host Khem Suthiwan. [00:00] Intro  [09:40] Schoolyard Cross and Clint Bickmore with Khem [17:52] Interview with Chris Soden [1:00:01] Wrap Up We have a different show for you today.   This week's guest interview is a follow up with Chris Soden at the Denver Fit Loft.  We'll do the set up on that in just a bit, but first let's talk about why this show is a little different.  We are out of the recording studio and recording on site at the SchoolYard Cross: Dawson School in Lafayette CO. Interview Setup:  As you may recall from episode #39, Chris invited me into the DFL for a Retul "New Bike Fit".  In that episode we wanted to take the listener through the experience and hear the power of a good fit.  We used the Retul system, coupled with Chris' expertise and found the optimal position (my 3d picture in space) for my riding goals, comfort, etc.  The next step was for Chris to go do some research on bikes that could support my position well for the budget that I have in mind.  The interview today is designed as the follow up discussion that any athlete would have with Chris or their Retul fitter.  Chris will go through is process for identifying appropriate bikes for me and why. Looking ahead to upcoming interviews, we have a number of folks that are scheduled including Mary Beth Ellis, coach David Warden of DW Coaching and the Tri Talk Podcast.  Next weekend is the show before the NYC Marathon, so we'll be talking about my pending trip. As always - Stay tuned, stay informed, and enjoy the triathlon journey!

Welcome to Episode #41 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.   I'm your host Rich Soares and I'm excited to bring you a great show with my co-host coach Khem Suthiwan. [00:00] Intro  [31:57] Interview with Danny Dreyer [1:20:19] Wrap Up This episode is coming out the first weekend of October.  If it hasn't felt like autumn yet, it will soon.  The race calendar in the northern hemisphere are dwindling as we head into the off season.  Just as April was a great time to nail down your northern hemisphere race calendar, now is a great time to start thinking about your key races and goals.  With your "A" race and goals in mind, you can then start to build your training strategy.  Notice I did not say training plan.  Now before I go too much farther, I want to acknowledge that I'm using TrainingPeaks when I do my Annual Training Plan.  There are a number of links on the MHE website to Training Peaks articles and videos on ATP and training concepts. Before I design a training plan, I first want to start with my strategy.  Before I develop a strategy, I want to know what I want to achieve and when (what is my “A” race and when).  This tells me what level of fitness I have to have, and the skills required to meet the challenge, and the climate I need to be prepared for.  (Eg, type of race and skill - ultra marathon v duathlon v triathlon; climate and course – IM Whistler v Cozumel) – THIS IS THE REQUIREMENTS INPUT TO THE STRATEGY Obviously I next need to take stock of my current level of fitness and where I am in my existing (2016 Annual Training Plan).  I will typically wait until my race season is over an I'm in my Transition Phase.  I will use my Performance Management Chart (assuming all of my data is in Training Peaks) to assess where my current fitness level is at.  I also need to take stock of my strengths and weaknesses and compare my skills balance sheet to the demands of the event and environment of my key races.  What are the gaps?  What are my highest leverage assets?  What do I need to work on in the off season?  - THIS IS THE CURRENT STATE INPUT TO THE STRATEGY THEN COMES THE STRATEGY.  When I do the math of X (Requirements) – Y (Current State) = Z (list of gaps).  Okay, if you haven't already started creating lists and you are in a place where you can write or type something down.  Start doing this with me.  Create the X list of requirements (the A race, the distance, the skills, etc).  Create the Y list of current state (your current fitness, skills, limiters, etc).    Let's add to this a list of Constraints and Risks.   That's right, list out the things that are your priorities outside of your racing and training.  Write down your commitments to work and work schedule constraints.  What are the constraints from a weather perspective?  This is obviously geared mostly to listeners in the northern hemisphere, but there are big differences in daylight duration and weather depending on where you are in the N hemisphere, right?  How does that play in to your available time to train?  Holidays?  Family commitments?   Okay you get the idea. The other questions I want to answer are what is the safest, life-suiting and effective way to reach your goal.  So if we do the math X (requirements) – Y (current state) = Z Gaps / divided by Constraints and you've got a good set of things that inform your strategy.  Now comes the question of what are the best things to work on during the off season?  Should you work on deficient skills in the off season?  Should you build a big base in the off season?  Should you work on increasing your fitness and FTP in the off season?  I'd like to ask you to think about these questions and this equation over the coming week and next week pick up the discussion with one of my coaching friends and talk about how to put together your strategy, including the question about whether or not a periodized plan or a reverse-periodized plan is best for you.  On that point, I again suggest you go to www.milehighendurance.com and go to the resources page to see the links to specific TrainingPeaks articles.  I would also encourage you to listen to the interview with coach David Warden in episode #18 on the Episodes page.  The David Warden interview is about 18 minutes into the episode.  In that interview, David Warden explains the difference of the two methodologies and this will be a foundation for our “lessons in endurance training” discussion next week. 

Go to www.imtalk.me for this weeks show notes. 

Tri Talk and Human Kinetics present the audio presentation of Chapter 17 from the definitive triathlon training guide, Triathlon Science. Flexibility and performance are strange bedfellows. Read by the co-author, David Warden.

Tri Talk and Human Kinetics present the audio presentation of Chapter 16 from the definitive triathlon training guide, Triathlon Science. The science and structure of how warm-up and cool-down can improve training and race-day performance. Read by the co-author, David Warden.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. June 6, 2012 – free audio podcast: How To Eat Healthy On A Shoestring Budget Also: what to eat after a gastrectomy, dealing with iron overload, fasted workouts and glycogen storage, different types of olive oil, treating jock itch naturally, visualizing exercise while injured, improving running efficiency using powercranks, how diet can effect mental health, refueling timing, and more discussion about cramping. Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. Want to shut down muscle growth? Take ibuprofen. Want to boost Growth Hormone & Testosterone with weight training? 10 reps better than 5 reps. Sorry airplane magazine ad, but taking growth hormone does not increase power, strength or endurance. After you workout, increase in testosterone is 1.25-2x, for 30-60 minutes. Good reason to do 100 pushups before a hot date, guys. ;) ----------------------------------------------------- Special Announcements: Ben will be racing Japan 70.3 -  If you're in Nagoya, come say hi, and be sure to follow Ben on Twitter. SuperhumanCoach.com is up and running - and in our next seminar, we'll be teaching advanced fat loss concepts www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net US customers can now join Pacific Elite Fitness Prime membership - and get free shipping for the year on Ben Greenfield's recommended nutrition supplements, books, gear and more! ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from anonymous: His mother, in her late 60s, had an unfortunate surgery and ended up with a pacemaker and her stomach removed (gastrectomy). She eats very little and gets nauseous easily. Do you have any ideas of what she could try eating that would not make her nauseous and would be easy to digest. Audio Question from Nancy: She is taking Living Fuel SuperGreens, Soleil, Himalayan Crystal Salt and has Iron Overload in her body but she doesn't have Hemochromatosis. She is supposed to stay away from Iron (which is included in SuperGreens) but she wants the detoxification properties. Is she doing something right or wrong? ~ In my response to Nancy, I recommend Capragreens or Enerprime as an alternative. Graeme wrote: Just catching up on some old episodes and listened to Episode 175 and the interview with the Hammer Nutrition ultra cyclist, Steve Born. Q1 - I'm hearing a seeming contradiction where you have talked regularly about fasting overnight and doing a morning session to promote fat burning based on a low glycogen state. In the interview he said that waking up you still have your muscle glycogen full and you are almost ready to race. (and, if racing, you only need 100-300 cals, which sounds very different to my belief that we are in a low glycogen state). Do I understand correctly? Q2 - he says on a long event you can get 2/3 of energy from fat. My understanding was that 20-40% is as high as you can expect, is this simply because the intensity is super low for ultra endurance? Jim asks: Just wanted to know if you have any info on light olive oil vs extra virgin olive oil. I used to use the extra virgin but start to get nauseous so I been using light olive oil on my salads but did not know if this stuff was healthy. Anonymous asks: I'm an ultrarunner trying to get rid of a nasty case of jock itch. I tried the toxic over-the-counter products, but it won't go away. Before I make a doctor's appointment, I want to see if you have any alternative ideas to deal with this. Because of my ultra running, I spend several hours in sweaty under armour - on a race day I may be in the same compression shorts for 24+ hours. I purchased Oil of Oregano from your site. I slathered it on last night and it burned like hell! It was like fire. Can you talk about J.I., how to use Oil of Oregano to treat it, and any other recommendations to get rid of it? Is it contagious to my girlfriend? ~ More info on oregano: Mysterious “Product X” Destroys Microbes, Blowtorches Body Fat, Fights Fatigue, and Powers Performance. Jenny asks: Is there any research that shows whether or not visualizing exercises will help physically strengthen an area of the body? I was thinking that since I cannot exercise my left leg, it still may be helpful to picture myself doing exercises, running and racing. What do you think? ~ In my response to Jenny, I recommend the book Psychocybernetics. Christian wrote: I recently saw an infomercial on YouTube for powercranks touting an improvement in running efficiency by using powercranks 30 min 3x per week. What are your thoughts about this? ~ You can find out more about my racing and training at Ben Greenfield's Triathlon Adventures Rob wrote: I am a mental health counselor and if I were 10 years younger, I would pursue a PhD in mental health nutrition. With this said, I was wondering if you would be willing to comment on your thoughts on our poor food choices and mental health. It is my hypothesis that of all the environmental stressors that we are exposed too, food leads the decline in mental health over the last 30 years. What are your thoughts on this? Also I work with the very poor and I am wondering what you would have to offer as advice to me to offer my clients who cannot make the greatest food choices due to limited income. It is my thought that there needs to be a paradigm shift on the individual client and family level. How would you initiate this shift? ~ In my response to Rob, I mention Primal Diet On A Shoestring. Rob asks: In reference to carbs after exercise, about how many carbs should a 150 lb person consumer after a 1 hr weight training session or a 1 hr long run? After weight training I currently drink a protein shake, eat a turkey wrap and an apple. I also take 1 gram of L-Glutamine. After listening to the recent podcast, I am assuming it would be better to consume the shake at a different time of day and eat more carbs after weight training. Is this correct? Also, am I "wasting" the L-glutamine by taking it on weight training days and not running days. Can you give some examples of carbs that would be easy to take with me to consume after weight training? ~ In my response, I reference this article: Putting the Pre and Post-Workout Nutrition Debate Into the Grave! James says: The dreaded cramping question! I'm a competitive age group triathlete and I've been having cramping issues in races. I know the usual answer is your not training at the same intensities as I race at and/or you're not taking in enough nutrition/electrolytes. In my case, neither are the issue (I think). I train 15-18 hrs/week which includes a lot of intensity and I am spot on with my diet, training nutrition and race day nutrition. I take all of it very seriously, so when it comes to cramps I am stumped. The cramps can come on as early as the swim. Often I get them near the end of the bike though and almost guaranteed in the run. I never get them in 10k's or 5k's, just the longer stuff half marathons, olympic triathlons and especially half ironmans. Do I need to just load up on the salt tabs? Tweak in the diet? Race week I eat clean, take Hammer's "Race pre-load" stay hydrated, avoid coffee race day morning... HELP!!! ~ In my response, I reference this podcast with David Warden. I also reference my book: Fueling Myths Exposed. Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form...   In this October 19, 2011 free audio episode: Why fat is good, how to exhale when swimming, preventing cramps in high school athletes, are boot camps enough for strength, DMAE supplements, what happens when you taper, the difference between prebiotics and probiotics, is it normal to gain weight in the winter?, what should your partial pressure of oxygen be? Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: -New Podcast Hashtag contest! Get your tweet read on the next podcast episode with our new Fitness Hashtag contest! Just use Twitter to tell me who I should interview on the show and why, in 140 characters or less. To have your Hashtag read on the show, you need to use this format: @bengreenfield ________________________________________ #podcastguest -Vote for the BenGreenfieldFitness podcast for the Podcast Awards at http://www.podcastawards.com -The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more - all emblazoned with Ben Greenfield's "Fire & Water" tattoo! -Click here to donate $1 to keep this podcast going! -Wed, November 2, noon Pacific time: Live Q&A With Ben, during which you can ask any of your questions about Ben's consulting services. Just come right back here at 12:00PST on Wednesday: http://InstantTeleseminar.com/?eventid=23580678 -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Featured Topic: Why Fat Is Good, How We've Been Lied To About The Obesity Epidemic, And How To Be A Fat Head. Have you seen the news stories about fat in fast food and the obesity epidemic? Did you see Morgan Spurlock's movie "Super Size Me"? Then guess what ... You've been fed a load of bologna. In this interview, comedian, author and speaker  Tom Naughton replies to the Super Size Me crowd by talking about how he lost weight on a fat-laden fast-food diet that included double quarter-pounders and fried chicken. He points out that nearly everything we've been told about obesity and healthy eating is wrong, and why fat is good. Here's a link to Fat Head on Hulu - or you can buy the Fat Head DVD on Amazon. --------------------------------------------------------------- Listener Q&A: Prior to asking your question, PLEASE be considerate and do a search in upper right hand corner of this website for the keywords associated with your question. 90% of the questions we receive have already been asked and answered here at BenGreenfieldFitness.com! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== Jeff has a call-in question about how to exhale when swimming. A listener has a call-in question about cramping in highschool football players. In my response, I recommend listening to this episode about muscle cramping with David Warden from TriTalk. Marcy asks: I just started a boot camp class 3 days a week. It's very hard. I'm not sure I've ever sweat that much. It's showing me that I'm not in as good shape as I thought. But I'm hanging in there. Would you say that that is enough resistance training. There are days that I am quite sore. Or should I add some gym days in between. Lia Marley asks: What are your thoughts on taking the supplement, DMAE? What are the benefits? I've heard that it can help with soreness and stiffness after working out. Glenn asks: Ben, i am training for my first marathon in 3 weeks. I understand some thing about the taper period, but i think i have heard you talk about the loss in fitness level during the taper. What really is going on physiologically during a proper taper? Surely it is more than "rest"? and, more importantly, what kind of GAINS are still available (strength, time to exhaustion, fat burning efficiency, etc.) to me in the next 2 weeks? Alex asks: Hi Ben. I heard you mention pro-biotics a few times but there's this supplement I was planing on buying that contains pre-biotics and they expressly mention it's not pro-biotics. What is the difference and which one is the preferred one? In my response to Alex, I mention Enerprime and Caprobiotics. Paul asks: I'm 5-foot-6 and weight about 150 pounds and I'd like to drop about five pounds by the time the next tri season rolls around. I've found it difficult to drop weight during the tri season, mostly because I don't want to short-change my nutrition while training hard. Now that the tri season is over, do you think it's a better idea to give my body a break and let it naturally pack on a couple of extra pounds over the winter (as it generally would) and then slim down to my new race weight as the next tri season approaches? Or would it be more effective to start slimming down now when I don't have the same nutritional needs as when I'm gearing up for a new season (or in the middle of the season)? Dave asks: I have been using the Restwise software that you discussed. My PO2 is usually in the 94-95% range. Recently had an unplanned ambulance ride and they measured PO2 @ 93. They were very surprised that it was that low. What do the numbers mean and is there an effective way to increase them. The EMT, knowing that I am a competitive athlete, thought it should be around 98%. In my response to Dave, I mention "Floradix" and also this episode with Restwise. -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! 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