Podcasts about fulgaz

The online virtual cycling episode in which we discuss Rouvy's purchase of FulGaz plus the acquisition of indieVelo by TrainingPeaks. We share excerpts from The TrainingPeaks CoachCast with Dirk Friel - TrainingPeaks Virtual: Redefining Indoor Cycling and Training with indieVelo creator George Gilbert and TrainingPeaks President Lee Gerakos. They discuss the reasoning behind the acquisition of the virtual riding platform, the possibilities for coaches and athletes and how the ethos of credible virtual racing is a part of the DNA of the merger.  Nicole Stirling won the free race entry to IRONMAN Australia. We find out more about her. (0:05:44) – Race entry competitions in this week's newsletter – Hell of The West and the Whakatipu Legend (0:07:30) – Nicole Stirling  (0:17:35) – Rouvy purchase FulGaz from IRONMAN (0:24:58) – TrainingPeaks CoachCast interview with George Gilbert  LINKS: Whakatipu Legend at https://www.thewhakatipulegend.co.nz/ Hell of the West at https://hellofthewest.com/ FulGaz at https://fulgaz.com/ Rouvy at https://rouvy.com/ indieVelo at https://indievelo.com/ TrainingPeaks Virtual: Redefining Indoor Cycling and Training with George Gilbert and Lee Gerakos IRONMAN Australia at https://www.ironman.com/races/im-australia

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

We kijken voorzichtig vooruit naar de WTCS Abu Dhabi, met voor België en Nederland nieuwe 'generaties' aan de start. Verder het mooie nieuws dat triatleten zich weer sneller lijken in te schrijven voor wedstrijden, én kijken we naar de gecontracteerde T100-atleten. Natuurlijk komt ook doping voorbij, wordt RaceRanger bij Challenge Wanaka voor het eerst ingezet onder amateurs en nam Rouvy het FulGaz van Ironman over. En we gaan nog eens in op de AG1 hype.

Welcome Welcome to Episode #475 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. We hope you enjoyed last week's interview with Coach Erin Carson of ECFIT. This week we continue our programming on strength with a focus on bike strength and the many ways to develop the strength and power that goes into the pedals, but also the considerations for how the bike beneath you plays a role in your best bike performance.  Plus, we have an all new segment called “Athlete Success Stories” that features an athlete, who through commitment, grit and courage, is finding breakthroughs and growth.   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements Feature Athlete Success Story: Laura Hammdorff Ask a Coach: What muscle groups to develop for the bike? Get Gritty Tip TriDot Workout of the Week - 3 Bike Power Building Workouts Fun Segment: “Transition Troubles: Winter Triathlete Edition”     Announcements:   FulGaz Virtual Group Ride Schedule - No change with the Rouvy announcement. If you hadn't heard, Rouvy has purchased FulGaz and IRONMAN will continue to partner with Rouvy. FulGaz is going to continue offering the same services for the foreseeable future.    Our next group ride will be February 1st and we are riding the Pikes Peak ride on our FulGaz Virtual Group Ride.    303 Webinar Series Continues - February 4th 6-7 TriDot Pool School. Every 1st Tuesday of the Month   Announcing Talk Tuesdays (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month.   Upcoming Programming - Our February focus will be on swimming. Feb. 1 - FASST and essential pool equipment Feb. 8 - Webinar with TriDot Pool School Director, Coach Brandy Ramirez Feb. 15 - How to Read Swim Workout Feb. 22 - Open Water Skills   Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnesscoaching Ask A Coach Sponsor: G2G Endurance Triathletes, ready to train smarter? At Grit2Greatness Coaching, we've teamed up with TriDot to bring you precision and progress. Sign up through either Coach April's or Coach Rich's TriDot links and enjoy seamless onboarding, personalized workouts, and cutting-edge analytics tailored to your goals.   Start with a 2-week free trial, then choose plans starting at $14.99 a month. With the right tools and support, you can achieve the extraordinary. Ready to see what's possible? Click the one of the sign-up links in our show notes to get started today!   Athlete Success Story: Laura Hammdorff Lead In (Rich): January continues our focus on strength. Last week we had Erin Carson of  ECFIT Performance Strength talk with us about strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events.    This week we are steering the conversation to bike strength and mobility programming. If you think we have the magic bullet for developing strength and power on the bike, think again. It takes work, from lots of angles and there is not a straight line to success, ever. How do strength programs, workouts, fueling, physical therapy, bike fit, components, riding apps, threshold assessments and so on factor into your power to weight ratio?    Here to help us unpack developing cycling strength and improving power on the bike is an athlete who I believe embodies “grit2greatness” and is an example of the resilience and tenacity it takes to achieve a goal. Yes we all have goals that we are working toward and the journey toward that goal seems long and winding. Part of the reason we close each episode with the call to “enjoy the endurance journey” is because the journey, not necessarily the finish line, is where we realize the most growth.    Introduce Laura Hammdorff: Laura Hammdorff is a competitive triathlete with an NCAA swimming and cross fit background. When we started working together last year we discussed her triathlon background and goals. Because we are focusing on developing bike power this week, this will be our theme to tell her story. Without giving too much away, it's my hope that by listening to Laura's journey you will find examples of how her grit and tenacity can give you a template for your journey   Discussion Questions to Laura (Rich and April take turns asking questions): Icebreaker - Two Truths and a Lie How would you describe your background in cycling compared to swimming, running and strength training? What was the steepest learning curve with cycling early on? What role did the Triple Bypass play in your development of power and resilience on the bike? How has working with a PT contributed to your development? How have injuries created challenges in your training and racing? Not just overuse, but also previous injuries and limitations? How has bike fit played a role in your performance? How has fueling played a role? How has thinking about the nuances of executing a workout (eg build into power, backloading stress, etc) played into your development? How's your relationship with the FTP? What have you learned about software platforms and their ability to engage and support doing the right training right? .  Ask A Coach: What muscle groups to develop for the bike? Setup (Rich): Here are the different phases of a bike pedal stroke and the muscles used during each phase: Downstroke (1 to 5 o'clock): This phase involves the quadriceps and the gluteus maximus. The primary action is knee extension and hip extension. Pullback (5 to 7 o'clock): The hamstrings and the gluteus maximus are engaged. This phase involves knee flexion and hip extension. Upstroke (7 to 11 o'clock): The hip flexors and the anterior tibialis are primarily used. The action here is hip flexion and knee flexion. Over-the-top (11 to 1 o'clock): The quadriceps and the anterior tibialis help to lift the pedal. This phase involves knee extension and hip flexion.   Get Gritty Tip:   Stop Sleepwalking Through Life    Do you ever feel like you're just going through the motions, like life is passing you by in a blur of routine and mental chatter? You're not alone. Scientists in the UK discovered that our brains have a kind of "autopilot" mode—a trance-like state where we zone out, consumed by trivial thoughts. It's like we're sleepwalking through life, and the result? Days, weeks, even years that feel hollow and forgettable.     Why does this happen? As we age, we fall into patterns. Experiences that once thrilled us now become automatic routines. Think about it: When was the last time you truly experienced something *new*? Remember how slowly time seemed to move as a kid? That wasn't just your imagination. Back then, everything was fresh. Every hour was an adventure, and your brain had to focus on learning, adapting, and figuring out how to respond.     Psychologist William James explained this beautifully in *The Principles of Psychology* over a century ago. He wrote about how, in youth, life feels vivid and stretched out, like an intricate journey. But as adults, our lives tend to shrink into the predictable.     Here's the good news: you *can* break out of this autopilot mode. The key? Newness. Novel experiences force us into the present moment. They snap us out of our mental trance because we can't predict what's coming next or how to respond.     And you don't need to meditate on a mountaintop to find this mindfulness. Learning something new—a skill, a hobby, even a sport—engages both your mind and body, pulling you fully into the moment. The journey toward mastery isn't just about achievement. It's about the fulfillment that comes from being completely engaged in the *process.*     Think of your life as a scrapbook. When you look back on it, what will you see? Is it full of rich, meaningful experiences that make time slow down? Or is it a blur of sameness? If the latter, it's time to wake up. Start saying yes to novelty. Break free from your routine. Add new skills, adventures, and memories to your life's scrapbook.     Because when you take inventory on your life, you'll want to see a collection of stories that prove you *lived.*     TriDot Workouts of the Week:    Here are 3 incredibly powerful workouts for building bike power: Power Intervals, Big Gear Work and 30-30s   Power Intervals Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4     Main Set 2 x 7 min @ Z4 ~70 rpm (3 min) 1 x 3 min @ Z2 1 x 10 min @ Z4 > 90 rpm Balance of time @ Z2 Big Gear Work   Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4     Main Set Dismount 30 sec Squats (shoot for 1/second) 30 sec Isometric squat Mount quickly w/o recovery 1 x 3 min @ Z5 in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount Dismount 45 sec Squats (shoot for 1/second) 60 sec Isometric squat Mount quickly w/o recovery 2 x 1 min @ Z5 (60 sec) in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount Dismount 60 sec Squats 30 sec Isometric squat Mount 5 min @ Z2 Balance of time @ Z2 30-30s   Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4     Main Set 4 sets of 4 x 30 sec @ Z5+ (30 sec @ Z3) with 2 min @ Z2 rest between sets Balance of time @ Z2   That's this week's TriDot workout of the week! Give it a go and tell us about your experience!   Today's Fun Segment: Transition Troubles (Winter Triathlete Edition) Concept: Players navigate a series of humorous and absurd challenges they might encounter during a triathlon transition. You describe a scenario, and they have to choose how they'd handle it. The Shoe Switcheroo: You reach T2 and realize your running shoes are missing, but there's a pair of Yeti slippers sitting in your spot. Do you: a) Wear the slippers and hope for the best. b) Run in your bike shoes. c) “Borrow” a random pair of shoes from someone else's transition area. The Snack Attack: Your nutrition bag was replaced with a box of donuts. Do you: a) Eat the donuts and enjoy the sugar rush. b) Offer them to other athletes as a goodwill gesture / barter. c) Ignore the donuts and power through without your planned nutrition. Helmet Havoc: You find your helmet filled with shaving cream. Do you: a) Scoop it out with your hand and put it on anyway. b) Run back to the start to see if someone will lend you a helmet. c) Smear the shaving cream on your face like war paint and declare yourself ready for victory! Ski Struggles: You're ready to start the ski leg, but you see that someone has put peanut butter on the underside of your skis. Do you: a) Attempt to ski anyway and hope the pb melts off. b) Lick the peanut off (protein boost, right?) c) Use it as ski wax, and convince others that it's a secret performance hack.   Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde   Shoutouts to: @genucan @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem #grit #grit2greatness #usatriathlon #wintertriathlon #breckenbiener  #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach  

Jack Moody is co-hosting this week and we chat to him fresh from his record-breaking performance at the Loan Market Oceanside Tauranga Half. We hear how Jack has improved his swimming plus he shares his personal experiences regarding recent gut health issues and his subsequent dietary changes to a low FODMAP diet, which has led to significant physiological improvements and enhanced race performance. We meet Phil Lynch, winner of the free race entry to IRONMAN 70.3 Geelong The introduction of Race Ranger technology for age groupers is also discussed including the uncertain future of the Challenge Global World Series. (0:03:39) – IRONMAN Australia free race entry competition (0:08:51) – Phil Lynch (0:17:37) – FulGaz (0:20:18) – Announcements over the weekend (0:28:09) – Race Ranger at Challenge Wanaka age group race (0:34:28) – Jack's gut reset (0:45:09) – The Loan Market Oceanside Tauranga Half (0:52:08) – Challenge Global World Series LINKS: Follow Jack Moody on Instagram at https://www.instagram.com/jacktmoody/ IRONMAN Australia at https://www.ironman.com/im-australia Mount Festival of Sport at https://mountfestival.kiwi/ FulGaz at https://fulgaz.com/ More about Jeff Rothschild at https://www.aut.ac.nz/student-profiles/jeff-rothschild

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

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

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

Bev and Tim review the racing from IM70.3 Bahrain and IM703 Western Australia. Tim chats to professional triathlete and Olympian Dylan McCullough. They discuss his journey through a challenging year filled with both successes and setbacks. Dylan shares insights into his training, the mental fortitude required to overcome injurie, and the importance of team dynamics in achieving Olympic aspirations. The conversation also delves into altitude training, the balance between cycling and running and Dylan's future goals in the sport, including aspirations to compete in 70.3 events. (0:02:02) – Taupo Worlds, course review  (0:05:58) – FulGaz Clubroom (0:07:01) – Infinit Nutrition (0:08:08) – IMNZ entry winner Thomas Trollope (0:08:29) – Race review from Bahrain (0:15:32) – Race review from Busselton (0:25:56) – Will Olympic athletes find it harder to stay focused on short course (0:33:01) – Dylan McCullough LINKS: Episode with Justin Ralph at https://www.fitter.co.nz/fitter-radio/2024/3/25/episode-556-tri-news-justin-ralph-of-velo-performance-sam-long IRONMAN 70.3 Western Australia at https://www.ironman.com/im703-western-australia IRONMAN 70.3 Bahrain at https://www.ironman.com/im703-bahrain FulGaz at https://fulgaz.com/ Dylan McCullough at https://www.instagram.com/dylanmccullough_

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

Episode #466 Thankful for Powerful Habits   If consistency is the key to effective training, habits are the key to keeping training consistent. Join us as we dive into how to create powerful habits that lead to transformative outcomes and break habits that are holding you back. Shoutouts to: @genucan @ironmantri @coloradosride @303triathlon @tridottraining @tridottrainingsystem @april_spilde #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements Ask A Coach: Powerful Habits for Triathlon Success At The Races: T100 World Champs Results and   Announcements: Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. You have the blueprint for your plan, you will soon be armed with the habit building formula and next month we're going to start training for next season together. We are going to explore a different winter sport or activity each week in December. Dec 6: Skiing; downhill, cross country classical, skate skiing, skimo Dec 13: Indoor Cycling Dec 20: Hiking and snowshoeing Dec 27: Indoor rowing and wall climbing   Indoor Cycling with FulGaz - December 10th we gearing up for winter training and giving you as much help to get through months of indoor riding as we can. We are excited to bring Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course whilst getting their bike sessions done. We will also create group rides and custom course segments and more to keep you engaged all year round, particularly during winter. Training on FulGaz is the closest thing to riding outside as you can get, athletes can dial in their weight, bike weight, CdA, rolling resistance and more. No drafting, no powerups so they will get a realistic perspective on their potential bike split times.   Black Friday Deals - Wahoo Kickr Snap Smart Trainer $199 on REI.com Xterra Volt Long Sleeve: $109     Ask A Coach: How to create powerful habits? Last week we had a great discussion on creating a blueprint for your 2025 season. We considered Strengths can open up opportunities for different types of races. If you are a strong cyclist and climber, you might excel on courses like Coeur d'Alene. A strong swimmer could take on an Oceanside or Escape from Alcatraz. If your weakness is open water or ocean swimming, Escape from Alcatraz is probably not your race, but maybe a down river swim like IM California or Chattanooga are. Deciding on A Race, etc Where are you on your journey? What is inspiring you? What do you want to accomplish? Where are you going with this? What distance? Training Blocks Connect back to the strategy, weaknesses and opportunities What has the greatest leverage on your season? Spend a month focusing on developing your weakest discipline Camps or Pool School If your greatest weakness is swimming, sign up for a Pool School and do a focus on perfecting your swim for block If your greatest weakness is bike speed or hills, do a bike camp, train for the triple bypass or century. If your weakness is your run, get a formal gait analysis and attend a running clinic.   Once you have the plan to put together your best season, you now have to implement it. If your plan requires changes like adding a strength routine, incorporating new drills, being more consistent, getting more sleep, or a multitude of other new habits, you need to be equipped with the 411 on building bullet proof habits or a habit home run!   To help us roll through this, I'm (Rich) going to ask the expert (April). Here we go. What is a habit? And how do they affect our thoughts and behavior? What are some examples of habits that triathletes either could or should have? Or put differently, what are the common places habits manifest in our triathlon rhythms? What is a Habit Loop? How can we best evaluate our current triathlon habits? And identify where to improve? Building a new habit Breaking an old habit? As coaches, what are the most common habits you like to see your athletes building or breaking?     303Triathlon News and Updates: Alistair Brownlee has announced this morning his retirement from professional triathlon, following his podium finish at the Dubai T100 Triathlon World Championship Final on Sunday.   Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde

Bev chats to Bec Burns, Partnership Manager with FulGaz, and Professional Triathlete Nikki Bartlett, FulGaz Ambassador. We find out more about Nikki's race plans for this year plus we chat about FulGaz Femmes - a vibrant community created by women, for women. Led by a former IRONMAN World Champion turned coach, Michellie Jones, this community offers invaluable guidance and unwavering support for all women preparing for an IRONMAN event. From exclusive content tailored to improve race readiness, to immersive FulGaz group rides, weekly workouts, enriching webinars and lively Facebook chats. FulGaz Femmes provides the platform for you to thrive, before, during and after race day. Nikki will be running intimate group rides for up to 6 riders at a time so you can ask her your most burning questions. Tim chats to Dr Kate Baldwin of Valere Endurance about the psychological and physical processes of healing from an injury. We explore the complexities of injury recovery emphasizing the difficulty in managing expectations during the healing process. We discuss the misconception that pain and function improve simultaneously and linearly, and how this can lead to disappointment when progress doesn't match expectations. We highlight that while initial recovery may bring rapid improvement, progress often slows down, and setbacks can occur, which is a normal part of the healing journey. We stress the importance of a multidisciplinary approach when dealing with fractures and other common injuries in endurance athletes, involving sports doctors, physiotherapists, coaches and nutritionists. Additionally, we consider the potential pitfalls of rushing back into activity and the consequences of reintroducing running too soon.  We review the racing from the WTCS race at Cagliari and discuss how that now affects the lineup for Paris 2024. (0:00:00) – Bev's off to Korea with Jack Moody for the Challenge Korea full distance. (0:02:48) – WTCS Cagliari (0:06:07) – Injuries and how to know when they're healing. (0:10:05) – Marc Wrobel and Ultra Trail Australia (0:20:52) - Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:21:00) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 (0:22:22) – Kate Baldwin of Valere Endurance (0:37:06) – Nikki Bartlett and Bec Burns of FulGaz (1:00:48) – WTCS Cagliari Race Review  LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. ULTRO Earbuds 15% discount using the code ULTRO15 at https://www.ultroaudio.com/ Ultra-Trail Australia at https://uta.utmb.world/ Dr Kate Baldwin at https://valereendurance.com/ FulGaz at https://fulgaz.com/ FulGaz Femmes at https://fulgaz.com/fulgaz-femmes/ Follow Nikki Bartlett at https://www.instagram.com/nikkibartlett1/ WTCS Cagliari at https://cagliari.triathlon.org/

Seth Williams won the free race entry to IRONMAN Australia, Port Macquarie. We find out how his day went. Bev chats to Bec Burns, Partnership Manager with FulGaz, about their new IRONMAN Pro Series Virtual Edition where you can conquer the same bike courses featured in the IRONMAN Pro Series from the comfort of home. We review the racing from the WTCS in Yokohama and IRONMAN 70.3 Mallorca at the weekend.  Heart health and endurance athletes – we share excerpts from the Triathlon Therapy podcast about heart risk and atrial fibrillation. We also hear from Cam Brown about his journey with heart health and what it means for his future in the sport.

In this episode of the Critical Oxygen podcast, Dr. Robert Jacobs and I discuss the use of technology and artificial intelligence (AI) in endurance training. We explore the application of Moxy Monitor, a near-infrared spectroscopy device (NIRS), for physiological testing and monitoring. We cover topics such as the limitations of models and training plans, the use Moxy Monitor for coaches and athletes. We also touch on the recent controversies in college football and share our thoughts on the Michigan Football's National Championship performance. We discuss the benefits of indoor training, the challenges of FTP testing, and the future of physiological monitoring. The conversation concludes with a discussion on the role of coaches in the AI era and the importance of adaptability and human connection in the face of advancing technology. If you are interested in buying a Moxy you can get 5% off if you use the code OXPO at check out! TAKEAWAYS 1) Machine learning and artificial intelligence are being leveraged in the field of endurance training to optimize performance. 2) Moxy Monitor, a near-infrared spectroscopy device, can be used for physiological testing and monitoring during training. 3) The integration of Moxy Monitor with software platforms like FulGaz allows for real-time visualization of physiological data. 4) The use of AI in training plans, such as TriDot, can provide personalized and optimized training recommendations for athletes. AI and machine learning have the potential to optimize training by balancing stress and recovery. 5) Continuous physiological monitoring, such as SMO2 and metabolic devices, may offer more accurate and real-time data for training. 6) Coaches can focus on the interpersonal aspects of coaching, while AI technology handles training plan adjustments. Enjoy! Enjoying these podcasts? Don't forget to subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com CHAPTERS 00:00 Introduction and Overview 01:44 Leveraging Machine Learning and Artificial Intelligence 03:37 Using Moxy Monitor for Physiological Testing 06:30 Customizing Testing for Different Athletes 07:27 Optimal Muscle Placement for Moxy Monitor 08:55 Integration of Moxy Monitor with FulGaz 09:52 Using Moxy Monitor for Pacing 10:48 Benefits of Moxy Monitor for Coaches 16:03 The Concept of Critical Power 17:31 Comparing Watt max and Blood Lactate Max 18:30 Using Moxy Monitor for VO2 Max Testing 21:22 Conversation about Michigan Football and the National Championship Game 34:29 Focus of the Endurance Exchange Conference 38:02 Advantages of Non-Invasive Monitoring with Moxy Monitor 39:27 The Role of AI in Endurance Training 51:12 TriDot's Training Plan Based on AI 55:29 The Power of Big Data in Training 56:49 Considerations and Limitations of AI 01:00:02 The Benefits of Indoor Training 01:03:23 The Validity of FTP Testing 01:04:49 The Potential of Continuous Monitoring 01:06:21 The Future of Physiological Monitoring 01:09:59 The Potential of Continuous Metabolic Monitoring 01:10:56 The Advancements in Monitoring Devices 01:18:31 The Training of Sled Dogs 01:20:19 The Potential of AI in Training Plans 01:21:49 Discussion of AI and it's use in life 01:30:45 Outro

We chat to Bec Burns, Partnership Manager for FulGaz, about their brand new group ride feature to help make indoor sessions even better, FulGaz Chat. The chat feature is available in the latest update to all users, and riders can now socialise with others on group rides or use the FulGaz app in chat mode on a mobile device. Bevan and Tim review the racing from the Noosa Triathlon plus we chat with Richard Kingsford, winner of the free race entry, to find out how it all went. Joe Skipper was a last minute DNS at IRONMAN Florida. We share excerpts from Joe's YouTube video explaining what went wrong. Brad Weiss started racing as a professional triathlete in 2012, focusing solely on XTERRA racing. He won his first African Championship and European Championship in 2016 and claimed his first XTERRA World Championship Title in 2017.  In 2018 Brad made the progression to on-road racing and a year later won his first IRONMAN 70.3 Championship race in South Africa. This was followed by another IRONMAN 70.3 Championship win in Taiwan and a top 10 in his inaugural IRONMAN 70.3 World Championship later that year. We share excerpts from our interview with Brad, out tomorrow. We have a free race entry giveaway for the Challenge Wanaka Half in February next year. Bevan and Tim tell us all about the race. (0:02:17) – Noosa Triathlon race review. (0:07:22) – Race Ranger debuts at an IRONMAN race (0:08:05) – IRONMAN 70.3 Melbourne this weekend. Good luck to Shay McLeod, winner of the free race entry with the Fitter Radio Coffee Club (0:08:16) – Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:08:25) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15  (0:08:46) – Richard Kingsford talks to us about his race in Noosa (0:17:10) – Intro to the FulGaz interview (0:17:59) - Bec Burns of FulGaz talks to us about the new Ful Gaz chat function (0:23:31) – Joe Skipper pulls out of IRONMAN Florida (0:24:43) - Excerpts from Joe Skipper's YouTube announcement. (0:31:39) – IRONMAN Florida race review (0:38:19) – Intro to Brad Weiss excerpts (0:40:08) – Excerpts from Brad Weiss interview – out tomorrow (0:50:58) – Challenge Wanaka LINKS: Infinit Nutrition 10% discount using the code FITTER10 at  https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. ULTRO Earbuds 15% discount using the code ULTRO15 at https://www.ultroaudio.com/ FulGaz at https://fulgaz.com/ Noosa Triathlon at https://noosatri.com.au/   Race Ranger at https://www.raceranger.com/ IRONMAN 70.3 Melbourne at https://www.ironman.com/im703-melbourne Joe Skipper's YouTube announcement at https://www.youtube.com/watch?v=qK6JZFbJ-hU IRONMAN Florida at https://www.ironman.com/im-florida Bradley Weiss at https://www.bradley-weiss.com/ Integrity Homes Challenge Wanaka at https://www.challenge-wanaka.com/events/challenge-wanaka-half/

We chat to Bec Burns, Partnership Manager for FulGaz, about her experiences in Kona. Plus she tells us about the upcoming launch of the new IRONMAN Virtual Series – an opportunity to test yourself on segments from 12 of the best IRONMAN bike legs from around the globe. Dorian Coninx was recently crowned World Triathlon Champion after an incredible race in Pontevedra. We share excerpts from his podcast interview with the World Triathlon Podcast. GQ Magazine talk to Jan Frodeno about “how he makes his pre-race overnight oats, eating enough to get stares in buffet lines, and winding down with a beer”. Ciara Feely has a BSc. in Mathematics and Statistics and an MSc. in Sociology and Data Analytics. Her PhD topic is about using recommender systems to support physical exercise, particularly in the field of marathon running. We share excerpts from her full interview out tomorrow where she discusses her work into predicting injury risk for marathoners and provides actionable explanations so that runners can understand this risk and potentially reduce it.  (0:06:24) – It's the Noosa Tri this weekend. (0:08:56) – We introduce Dorian Coninx  (0:10:37) – Excerpts from Dorian Coninx interview with World Triathlon Podcast (0:29:05) – GQ article about Jan Frodeno's diet  (0:29:20) – Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:29:32) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 (0:32:32) – Hexis competition for our Coffee Club members (0:34:07) – Bec Burns of FulGaz talks to us about the IRONMAN Virtual Series (0:44:06) – We introduce Ciara Feely (0:50:58) – Excerpts from our interview with Ciara Feely, out tomorrow. LINKS: Infinit Nutrition 10% discount using the code FITTER10 at  https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. World Triathlon Podcast – Dorian Coninx Episode at https://podcasts.apple.com/gb/podcast/83-d-o-r-i-a-n-c-o-n-i-n-x-2023-world-champion/id1517199963?i=1000632440778 Follow Dorian Coninx on Instagram at https://www.instagram.com/dorian_coninx GQ Article at https://www.gq.com/story/real-life-diet-jan-frodeno Hexis at https://www.hexis.live/ Ciara Feely at https://linktr.ee/phdproductivity FulGaz at https://fulgaz.com/ Register for the FulGaz Virtual IRONMAN Series at https://fulgaz.com/event/ironman-virtual-series/ Follow Gareth Sandford on X (Twitter) at https://twitter.com/Gareth_Sandford 

The bike course at the IRONMAN World Champs in Nice will define this race. We chat about bike set-up and how FulGaz might be a great way to help you prepare for the bike course. We chat to the Partnership Manager for FulGaz, Bec Burns, about the IRONMAN World Champs Nice course. Bec tells us more about their Coach Cast initiative using pro triathletes to talk us through ascending and descending on the Nice course, plus we hear more about their plans for the IRONMAN World Champs course in Kona. Race Motos and draft rules – the huge advantages for elite swimmers exiting at the front of the race. Why do IRONMAN still insist on keeping the 12 metre draft rule.  Lastly, we bring you excerpts from our full interview with David McNamee, out tomorrow. (0:00:50) – The OSM Challenge Wanaka Multi and Duathlon 2023: Saturday 28th October. A great intro for the Kathmandu Coast to Coast (0:04.28) – IRONMAN 70.3 Taupo: Changes to the bike course and more slots to the World Champs in 2024. (0:08:37) – The bike descents in Nice will define the race. How will the pros set up their bikes. (0:12:19) – Race motos and the 12m draft rule – the huge advantage for swimmers exiting at the front of the race. (0:17:15) – Gomez is back racing – will he do IRONMAN 70.3 Taupo. (0:20:02) – Gwen Jorgensen takes a world cup win in Valencia – how does this affect the selection process and will we see Taylor Knibb in Kona. (0:23:30) – Excerpts from our interview with David McNamee, out tomorrow. (0:37:07) – How can you prepare for the bike course at the Nice World Champs? FulGaz is a great place to start. (0:41:22) – Interview with Bec Burns, Partnership Manager with FulGaz. (0:54:42) – Why do IRONMAN persist with the 12m draft rule (1:06:34) - Infinit Nutrition 10% discount using the code FITTER10 (1:06:50) – We're moving the podcast to Tuesday. LINKS: The OSM Challenge Wanaka Multi and Duathlon at https://www.challenge-wanaka.com/events/multi/ IRONMAN 70.3 Taupo at https://www.ironman.com/im703-taupo Follow David McNamee on Instagram at https://www.instagram.com/davidmcnameetri FulGaz at https://fulgaz.com/ IRONMAN World Champs Nice at https://www.ironman.com/im-world-championship-nice British Cycling ‘How to Descend' at https://www.britishcycling.org.uk/knowledge/skills/sportives-ridesmart/article/izn20151117-Sportives--Ridesmart--How-to-descend---Ridesmart-0 British Cycling ‘How to Corner' at https://www.britishcycling.org.uk/knowledge/skills/sportives-ridesmart/article/izn20151117-Sportives--Ridesmart--Related-How-to-corner---Ridesmart-0 Infinit Nutrition 10% discount using the code FITTER10 at  https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in.

With a variety of options, budgets, and equipment combinations, there is not one right way to set up a pain cave. But there are some guiding principles that can make your indoor training more efficient and enjoyable! And today's guests - Mike Clucas, the founder & CEO of FulGaz, and TriDot Coach Jason Verbracken - will talk us through 8 things that every great pain cave should have. From training equipment essentials, to entertainment and motivation, you'll want to catch the tips for your best indoor training setup here! Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI10 to get 10% off your first order. Need assistance getting your bike to a race site this year? TriBike Transport delivers bikes safely and conveniently to more than 100 triathlon and cycling events annually around the world. TriBike Transport is a service-driven team of professionals committed to safe, efficient and dependable transportation and logistics. Use code TRIDOT23 at https://www.tribiketransport.com/ for $25 off your reservation.

Lake to Lake Triathlon in Loveland, CO this weekend plus IM Nice course unveiled, Gwen Jorgensen with a 2nd place at World Cup Hautulco, MX.   Show Sponsor: UCAN Generation UCAN has a full line of nutrition products powered by LIVESTEADY to fuel your sport.   LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to stay focused and calm while providing the fuel you need to meet your daily challenges.   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   In Today's Show Endurance News - NICE IM Course Unveiled, TDF Starts 7/1 and 21 Riders to Watch; Gwen 2nd at Hautulco What's new in the 303 - Lake to Lake Triathlon Video of the Week - A Fighting Chance with Tim and Ken Hola   Endurance News:   Nice, France Course Unveiled for 2023 VinFast IRONMAN World Championship June 21, 2023   - 2023 VinFast IRONMAN World Championship Nice, France course maps now available by visiting HERE - Athletes can start practicing virtually on the Nice terrain by creating a free FulGaz account today - The men's edition of the 2023 VinFast IRONMAN World Championship race is taking place in Nice, France on September 10, with the women's edition taking place in Kailua-Kona, Hawai`i on October 14 NICE, Fra. / TAMPA, Fla. (June 21, 2023) /ENDURANCE SPORTSWIRE/ – As preparations continue for the 2023 VinFast IRONMAN® World Championship triathlon, taking place in two locations for the first time in event history, IRONMAN has today revealed the Nice, France course the men's field will swim, bike, and run in the Côte d'Azur on September 10. The women will continue building on the Hawaiian roots of IRONMAN World Championship racing in Kailua-Kona, Hawai`i on October 14.   As a nod to the immense triathlon history that exists in the European birthplace of long-distance triathlon that is Nice, France, the race will be centered around the “Promenade des Anglais”, Nice's most famous walkway – and an iconic location which has seen some of triathlon's elite race to victory, from Paula Newby-Fraser to Mark Allen. Adorned by palm trees and overlooking the azure waters, this is where crowds will gather to watch their athletes dive into the Mediterranean Sea from the “Plage des Ponchettes” and ultimately cross the VinFast IRONMAN World Championship finish line.   Beginning with the Mediterranean Sea swim, athletes will enter transition from the Promenade des Anglais and follow a double rectangular out and back course in the water, before embarking on one of the most iconic bike courses in all of the triathlon world. Technical and challenging but rewarding in its beauty, athletes will take in the rooftop villages of Vence, Gourdon and Tourettes-sur-Loup on the ascent, before they cruise down the “Route de Thorenc” and through the “Clues de Gréolières” on the descent, famous for its stunning feature film backdrop scenery.   The flat four lap run course will take runners up and down the glitzy Promenade des Anglais, giving them the opportunity to soak up the Mediterranean Sea and infamous Chaises Bleues (blue chairs) on one side, and the luxury hotels and casinos on the other, while gaining encouragement by the crowds gathered at multiple spectator friendly points.   21 riders to watch at the Tour de France 2023: It's not just Jonas Vingegaard and Tadej Pogačar Who will stand out over the 21 stages from Bilbao to Paris? Here are Cycling Week's picks    Sign up to our newsletter Riders to watch at the 2023 Tour de France (Image credit: Getty Images) Adam Becket BY ADAM BECKET PUBLISHED 22 JUNE 2023 With just over a week until the 2023 Tour de France, teams are beginning to release their teams for the biggest race of the year. With 176 riders lining up in Bilbao next Saturday, however, it could be difficult to pick out the riders who you should be concentrating on.   We have separated out this list into four separate categories - the big two; the pretenders to the throne; the stage hunters; and the sprinters. All will have their chance over an exciting route, with lots of climbing, but also a few bunch finish stages thrown in too.   In the five Tours de France they have collectively raced, neither Jonas Vingegaard (Jumbo-Visma) or Tadej Pogačar (UAE Team Emirates) have finished outside the top two. There are not a lot of safe bets in cycling, what with the constant threat of misfortune, but it will be a huge shock if these two are not at the top of the general classification come the end of the race.   Results: 2023 World Triathlon Cup Huatulco | Elite Women Results: 2023 World Triathlon Cup Huatulco | Elite Men   What's New in the 303:   Lake to Lake Triathlon, Loveland CO Early Packet Pick-up Information -Friday, June 23rd, 2023 -2:30 PM to 6 PM -Location & Address -Loveland High School Cafeteria -920 W 29TH ST, Loveland, CO 80538 -Parking -West Parking Lot of Loveland High School -Packet Pick Up Requirements​ -​Must Bring a Photo ID -Must Have Your USAT Annual Membership Card -​If you are an Annual USAT Member -You Must Pick Up your OWN Race Packet -​Including Relay Team Members​   Pre-Race Meeting Information - Friday 4 PM   If you are new to triathlon or Lake to Lake, please plan on attending the pre-race meeting at 4 pm on Friday at packet pickup.   We will have info concerning all the event categories~ Olympic~ Sprint~Relays~ Aquabike. This is a great time to ask specific questions about the event course, venue, rules, and all your other race questions.   If you are not able to attend this meeting, please feel free to contact Peggy any time before the event, and we will also have staff at all pre-race activities to answer any questions you may have.   Olympic Distance - Wave Start Sheet -Wave 1 - Olympic Distance -​7:00 AM -Swim Cap: Yellow -Males Under 40, & All Elite/Pros -Wave 2 - Olympic Distance -7:04 AM -Swim Cap: White -Males 40 & Over -Wave 3 - Olympic Distance -7:08 AM -Swim Cap: Marigold -Females Under 40 -Wave 4 - Olympic Distance -7:12 AM -Swim Cap: Powder -Females 40 & Over   Video of the Week: 2023 IRONMAN 70.3 Boulder: A Fighting Chance Ep.2 presented by Wahoo Fitness     Ken Hola did his first Ironman at the age of 72 and has done 5 including 2 HI, FL, WI and one other.   Upcoming Interview: Returning guest Tim Hola who has joined us to talk about Kona and Norseman is coming back on the show with his Dad Ken Hola who just crushed the 80-85 division at Ironman Boulder 70.3.   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!

Mikki and Bev discuss the importance of pre-sleep protein intake for athletes. They explain how consuming protein before bed can help athletes meet their daily protein and caloric goals, which can be challenging due to busy schedules and time-consuming training. Pre-sleep protein, particularly casein, is beneficial as it is a slow-digesting protein that releases amino acids into the bloodstream over an extended period, providing a steady supply to the muscles throughout the night. This can aid in muscle protein synthesis and recovery. A recent study also showed that pre-sleep protein consumption increases both mitochondrial and myofibrillar protein synthesis rates during overnight recovery from endurance exercise. Tim joins us for our Coaches Catch Up and we review the weekend's races plus we give you a preview of our interviews out tomorrow with UltraMan World Champion Simon Cochrane and Dr Kate Baldwin of Endurance Movement. Also, we give a sneak preview of the upcoming Fitter Technique Training Camp in Noosa. Dr Kate Baldwin from Endurance Movement will be providing gait analysis and strength conditioning programs for participants, as well as the opportunities for riders to explore Noosa and the surrounding region in their own time. (0:06:47) – FORM Goggles 15% discount using the code FITTER15 at http://formswim.com/fitterradio   (0:14:06) – INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/  (0:07:38) – Pre-Sleep Protein (0:16:21) – Coaches Catch Up LINKS: Pre-Sleep Protein Study at https://link.springer.com/article/10.1007/s40279-023-01822-3 FulGaz at https://fulgaz.com/   Infinit Nutrition Nocturne at https://www.infinitnutrition.com.au/shop-infinit/nocturne-night-time-repair.html   UltraMan Australia at https://ultramanoz.com.au/ Simon Cochrane at https://www.athleticpeak.co.nz/   Dr Kate Baldwin at https://endurancemovement.com/ 

Last month saw over 400 people from all over the globe take on their own virtual Everesting challenge on the FulGaz app, in partnership with Haute Route. We have a look at the success of that event, and the birth of the Quarter Everesting Challenge.

45 years of IRONMAN, The Road to AG Worlds, Old Man Winter and Local Race Price Increases.   Show Sponsor: UCAN Generation UCAN has a full line of nutrition products powered by LIVESTEADY to fuel your sport.   LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to stay focused and calm while providing the fuel you need to meet your daily challenges.   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   In Today's Show Endurance News 45 Years of IRONMAN 2023 MULTISPORT NATIONALS World Triathlon Multisport Championships to be held in Townsville in 2024 What's new in the 303 Old Man Winter and Jens Local Race Price Increases Video of the Week Jens Voigt at the Old Man Winter Bike Rally   News Sponsor Buddy Insurance: Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  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: 45 Years of IRONMAN; Iconic Triathlon Brand to Celebrate with a Global Sweepstakes February 8, 2023 February 18th. Anyone registered for a 2023 IRONMAN, IRONMAN 70.3 or 5150 race before February 17th will automatically be entered to win - IRONMAN celebrates 45th anniversary of first race that took place on February 18, 1978; Each day between Feb. 13-17, 45 prizes from brands such as EKOI, FulGaz, HOKA, Hyperice, Normatec, Nirvana, ROKA, Santini and Wahoo will be awarded to randomly drawn winners. - On Feb. 18, its anniversary, one grand prize winner will be randomly drawn and will receive a high value prize pack of products, services, and experiences, including a 2023 and 2024 IRONMAN or IRONMAN 70.3 triathlon race entry TAMPA, Fla. (Feb. 8, 2023) /ENDURANCE SPORTSWIRE/ – On Saturday, February 18, IRONMAN® will celebrate the 45th anniversary of its very first triathlon event, which took place on the Island of O'ahu, Hawai`i in 1978. In celebration of this milestone anniversary, IRONMAN will be randomly selecting 45 daily prize winners over the course of the week of Feb. 13-17, which leads up to IRONMAN's birthday. One grand prize winner will be randomly selected on Feb. 18 to receive a high value prize pack of products, services and experiences including a 2023 and 2024 IRONMAN or IRONMAN® 70.3® triathlon entry. Athletes who are registered for any 2023 IRONMAN, IRONMAN 70.3, or 5150™ event, will be automatically entered to win; Register for more eligible races during the entry period to receive additional entries and opportunities to win. For more information, please visit, www.IRONMAN.com/IRONMAN-day.   “While we have come a long way since 1978, we still strive to bring the same fearless spirit that the athletes who took on the first IRONMAN race brought to the start line that day on O'ahu,” said Suzanne Cohen, Chief Marketing Officer of The IRONMAN Group. “This is an important day in our company's history, and we want to continue to recognize the amazing individuals who have played an important part in our 45-year history. In doing so we also want to reward our dedicated and passionate athletes who create the countless unforgettable moments that continue to tell the IRONMAN story.”   On February 18, 1978, 15 dreamers set out on the shores of O'ahu, Hawai`i, to complete what was thought to be the impossible – swimming 2.4 miles, biking 112 miles, and running 26.2 miles, totalling 140.6 miles in a single day, as they looked to put an end to the argument of who were the best athletes in the world – swimmers, cyclists, or runners. Established by co-founders John and Judy Collins, the achievement of the original 12 finishers, which included Mr. Collins, has led to not just the pinnacle event in endurance sports, but a lifestyle and an iconic brand. Hundreds of thousands of athletes fulfil their dreams at finish lines all over the world proving that “ANYTHING IS POSSIBLE®”.   To celebrate the occasion, IRONMAN will be hosting a sweepstakes featuring Daily prizes from Monday, Feb. 13 through Friday, 17, 2023 featuring brands such as EKOI, FulGaz, HOKA, Hyperice, Normatec, Nirvana, ROKA, Santini and Wahoo, among others, to be awarded to randomly drawn winners. On Saturday, Feb. 18, one grand prize winner will be randomly drawn and will receive a high value prize pack of products, services, and experiences related to IRONMAN racing, including an IRONMAN or IRONMAN 70.3 triathlon race entry.   See the schedule of prizes below:   Date        Daily Prizes 2/13/2023        Santini Tri Suit 2/14/2023        EKOI Aero 15 Helmet 2/15/2023        HOKA Rincon 3 Sneakers 2/16/2023        FulGaz One Year Membership 2/17/2023        2023 IRONMAN/IRONMAN 70.3 Race Entry 2/18/2023        Santini Kit EKOI Aero 15 Helmet HOKA Rincon 3 Sneakers FulGaz One Year Membership IRONMAN x ROKA Seaside Stripes Barton Sunglasses Race entry to 2023 IRONMAN or IRONMAN 70.3 event 2023 VIP Passes for 2 Race entry to 2024 IRONMAN or IRONMAN 70.3 event 2024 VIP Passes for 2 Normatec 3 Boots Hyperice Hypervolt 2 Pro Nirvana VIP Package for 2 Wahoo KICKR Santini Tri Suit signed by Gustav Iden $1,000 IRONMAN Store Merchandise Pack Athlete need only to register for any 2023 IRONMAN, IRONMAN 70.3 or 5150 triathlon event during the entry period to enter for a chance to win.   2023 MULTISPORT NATIONALS A unique multisport experience that gives you the opportunity to compete in 13 multisport races, that's right, 13 multisport races!  Bring your family, bring your friends and see what the multisport community is all about!   Did you know that these races can qualify you for the international stage? All national championship races at the 2023 Multisport National Championships Festival are 2024 World Qualifiers for Team USA except for mixed relay duathlon, super sprint duathlon, super sprint medley, youth triathlon, 5K run, and 10K run.    Thursday, April 20, 2023 Super-Sprint Triathlon Time Trial: 250m swim, 5k bike, 1.2k run Super-Sprint Duathlon Time Trial: 1.2k run, 5k bike, 1.2k run Aquathlon: 2.5k run, 1000m swim, 2.5k run (or 1000m, 5k run - water temperature dependent) Friday, April 21, 2023 5k Run (held in conjunction with duathlon) Draft-Legal Sprint Duathlon: 5k run, 20k bike, 3.3k run (drafting allowed) Draft-Legal Sprint Triathlon: 750m swim, 20k bike, 5k run (drafting allowed)   Saturday, April 22, 2023 10K run (held in conjunction with duathlon) Standard Duathlon: 10k run, 40k bike, 5k run Standard Aquabike: 1500m swim, 40k bike   Sunday, April 23, 2023 Youth Triathlon: 100m swim, 5k bike, 1.2k run Age Group Triathlon Mixed Relay: 250m swim, 5k bike, 1.2k run (drafting allowed) Age Group Duathlon Mixed Relay: 1.2k run 1, 5k bike, 1.2k run (drafting allowed) Super Sprint Individual Medley Triathlon: 250m swim, 5k bike, 1.2k run four times each (drafting allowed)   World Triathlon Multisport Championships to be held in Townsville in 2024 Organisers of the World Triathlon Multisport Championships have today announced that the event will be heading to Townsville, Australia, in 2024. The 10-day event will be held in the charming town in North Queensland in 2024, with thousands of athletes from around the world expected to take part.   The World Triathlon Multisport Championships will see duathlon, long distance triathlon, long distance aquabike, aquathlon, cross triathlon and cross duathlon world championship races organized together during a week-long festival. This ground-breaking event now allows for athletes to compete in various multisport races, as opposed to electing only one each season. And participants can even vie for the Multisport Legend, a title reserved for those who compete in four events.   World Triathlon President and IOC member Marisol Casado said that the organisation was looking forward to heading to Townsville in 2024. “We are absolutely delighted to return to Queensland after such a long time without events in Australia, this time for one of our flagship events: the Multisport World Championships in Townsville,” she said. “Over the last years, Australia has become synonymous of triathlon on its multiple variations, and has proved to be a magnificent host for the triathlon family, playing host to some truly memorable performances and great champions, staging races the results of which have helped shape the path of entire seasons.   “Being able to hold these important races in one fantastic location and all under the banner of one festival has proved to be hugely beneficial for athletes, spectators and media alike, allowing the global World Triathlon family the opportunity to gather together for a true celebration of the sport, and we are extremely excited to head to Townsville in 2024,” she said.   Member for Townsville Scott Stewart said the Multisport World Championships cemented Townsville's place as the sporting events capital of northern Australia. “I'm looking forward to seeing the Multisport World Championships come to life here in the North, bringing together thousands of elite and age-group athletes,” Mr Stewart said. “The Palaszczuk Government is proud to support the Multisport World Championships because we understand the importance of events to local jobs and Townsville's visitor economy.   “This event is great news for North Queensland tourism operators, accommodation and transport providers, and local retailers,” he said. “It's also a golden opportunity for competitors and spectators to build extra time into their stay to explore Townsville's amazing tourism and Indigenous cultural experiences, world-class dining, the reef, and breathtaking tropical islands and rainforests.”   Mayor Jenny Hill said the Townsville City Council and the wider community was looking forward to welcoming the Multisport World Championships to the city.   “Hosting this event is a real coup of Townsville and further reinforces our city's reputation as the events capital of Northern Australia,” Cr Hill said. “With our beautiful natural environment and ideal weather, I can think of no better place for the world's best athletes to test their skills and endurance.   “The championships will also provide a platform to promote our city and region to the world, which will boost our tourism industry for years to come.”   Miles Stewart OAM OLY, Triathlon Australia CEO, welcomed news that the event would be held in Townsville in 2024. “This is fantastic news for triathlon and multisport in Australia, and for our members who have been anticipating, and looking forward to racing and officiating at these world championships on home soil,” said Stewart. “We're expecting our largest Australian representative team on record for Townsville 2024 with seven championships on the schedule from cross-triathlon, aquathlon to long course.   “The festival format will mean athletes can race across multiple disciplines on multiple days, which is really exciting, and will be a great boost for Australian events with athletes racing to qualify for a spot on the team from 2023,” he said. “Australia has some of the best triathlon events in the world, and we can't wait to welcome the world's best to Townsville, and continue to build on our legacy of hosting world-class events.   Official dates for the Townsville Multisport World Championships will be announced in the near future.   The World Triathlon Multisport Championships made its debut in the World Triathlon calendar in 2017 in Penticton (Canada), a successful event that was followed by Fyn (Denmark) in 2018 and Pontevedra (Spain) in 2019. After the event being cancelled in 2020 due to the pandemic, in 2021 the races were held in multiple locations (Almere, El Anillo and Aviles). In 2022 the event will travel to Romania and Slovakia, and will return to the original format of all races in one location during a 10-day festival in Ibiza (Spain) in 2023 and Townsville (Australia) in 2024.   https://www.townsvillenorthqueensland.com.au/events/product-events/?world-triathlon-multisport--championship-59e59f8fc18adcc63caa2e39#:~:text=01%20Jan%202024%20%2D%2005%20Oct,age%20group%20and%20para%2Dtriathletes.     USA TRIATHLON ANNOUNCES 2023 STATE CHAMPIONSHIPS CALENDAR COLORADO SPRINGS, Colo. — USA Triathlon today unveiled the dates and locations for the 2023 Age Group,  Club, and High School State Championships, a robust calendar of local, USA Triathlon sanctioned events that give adult and high school athletes around the country the opportunity to race for state titles and qualify for USA Triathlon Nationals, the annual event that requires qualification and brings together the best U.S. amateur triathletes for the Sprint- and Olympic-Distance National Championships.   “It's never too early to plan your race season, and as athletes look ahead to the 2023 calendar, I encourage all triathletes, from the experienced to the newbie, to race in your State Championship next year,” said Victoria Brumfield, USA Triathlon CEO. “Local races in our communities exemplify the spirit and fun of our sport and each State Championship is organized by our dedicated, passionate local race directors who produce first-class events.”   State Championships are open to all triathletes, as no qualification is required to compete. State Championships include a non-drafting Sprint- and Olympic-distance race for age group athletes, as well as a High School State Championship division in the Sprint-distance race.   High school athletes — experienced and newcomers alike — and high school triathlon clubs are encouraged to race their High School State Championship. All high school athletes who finish a High School State Championship race will automatically qualify for the Sprint-Distance National Championships at USA Triathlon Nationals, scheduled for Aug. 4-6 in Milwaukee, Wisconsin.   New for 2023, all state championships will also serve as the Club State Championships for age group and high school clubs. Club members around the country are encouraged to race at their local state championship to earn the designation of top club in the state and win the club state champion banner from USA Triathlon!   Many state championships in 2023 will also offer separate events as part of the Splash and Dash Youth Aquathlon (swim-run) series geared towards encouraging youth participation in multisport. Splash and Dash events offer a low barrier to entry for children and their parents with a 100 or 200-meter swim and a 1 km or 2 km run. As a swim-run event, there is no bike portion, and no bike is required. Finishers of events in the Splash and Dash series will receive unique finisher medal from USA Triathlon. Check with your local state championship on details of their Splash and Dash. The full 2023 Splash and Dash series schedule will be released in the coming weeks.   Adult athletes racing at State Championships have increased odds to qualify for Sprint- and Olympic-Distance National Championships at USA Triathlon Nationals. State Championships qualify the top 35 percent, or top five finishers in each age group (whichever is greater) for the 2023 or 2024 Sprint and Olympic-Distance Nationals. Normal qualification criteria at any USA Triathlon-sanctioned triathlon of any distance is the top two, or 15 percent, of an athlete's age group (whichever is greater).   State Championships held after June 1, 2023 will qualify athletes for both the 2023 and 2024 USA Triathlon Nationals. 2023 USA Triathlon Nationals is scheduled for Aug. 4-6 in Milwaukee, Wisconsin.     What's New in the 303:   Local Tris - Upcoming Race Price Increases 6/10 - Boulder 70.3 Price Increase 2/12 6/24 - Lake to Lake Price Increase 2/16 Olympic INDIVIDUAL ENTRY Dec. 11 – Feb. 15 — $115 Feb. 16 – April 30 — $125 May 1 – June 23 — $135   Sprint INDIVIDUAL ENTRY Dec. 11 – Feb. 15 — $85 Feb. 16 – April 30 — $95 May 1 – June 23 — $100   7/9 - Peak Olympic Triathlon Individual: $120 until 1/1 $130 until 4/1, $140 until 7/9 at midnight   Tri Boulder July 22nd, 2023 Sprint Tri $110.00 Olympic Tri $135.00     Video of the week:   Jens Voigt at the Old Man Winter Bike Rally Feb 6 2023     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!

Everesting founder Andy van Bergen jumps back on the podcast to tell us about an exciting partnership with Haute Route and FulGaz for a vEveresting challenge coming up this February 17-19 (register free here: https://fulgaz.com/event/haute-route-veveresting-challenge/). Andy also announces a new Everesting challenge category, Quarter Everesting, and we discuss the directions the community can take this in.

There are many reasons to take your cycling inside: weather, safety, convenience, or personal preference. But whatever the reason for riding inside, there are ways for you to make the most of these sessions. On today's episode, TriDot coaches Elizabeth James and Jeff Raines discuss all the details of indoor bike training. What equipment will you need? How do you best execute your planned session? Should you use ERG mode on your smart trainer? Can you lessen boredom on long rides? Listen in for all this, and more! Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals. And a big thanks to UCAN for being a long time partner of the podcast! At TriDot we are huge believers in using UCAN to fuel our training and racing. To experience UCAN's LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Welcome to Episode #352 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Thanks to last week's guests Dave Christen and Dave Sheanan about IRONMAN Alaska. If you missed that episode, go back and check it out.   Show Sponsor: UCAN Keep your fueling fresh with new UCAN Pineapple Edge. UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   In Today's Show Endurance News Press Release - TriDot Welcomes Michellie Jones Early Look at PTO Open Pro Start List IRONMAN's Flex 90 What's new in the 303 Stem Ciders Racing Mixing It Up With New Cross Racing Options     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Press Release - TriDot Welcomes Michellie Jones, Olympic Silver Medalist & IRONMAN World Champion, to the TriDot Coach Community Michellie Jones, acclaimed triathlete and coach, has joined TriDot's growing community of coaches that also includes ESPN's “Greatest Endurance Athlete of All Time,” Mark Allen, who adopted the TriDot platform earlier this year.   “I have been competing and coaching for over 30 years, and even with my vast amount of experience and knowledge, I can't match what TriDot offers,” says Jones. “TriDot's unbiased and AI-driven training analyzes millions of data points and takes into account things like environment and genetics. No human can do that, but now my athletes get to benefit from this incredible technology. You're ahead of your competition before you even get on the start line.”       Early Look at PTO Open Pro Start List: 2022 PTO US Open (Men's Race) participants (protriathletes.org) 2022 PTO US Open (Women's Race) participants (protriathletes.org) London: The Professional Triathletes Organisation (PTO) has announced a second group of professional triathletes who will compete in the women's and men's races at the inaugural $1 million PTO US Open (17-18 September). This includes top-seed women's athlete, PTO World #4 and Team Europe Collins Cup winner Kat Matthews, and reigning Olympic and World Triathlon Champion Flora Duffy.     IRONMAN FLEX90 EARLY ENTRY BENEFITS Making the decision to commit to an IRONMAN can come with lots of considerations; Can I do it? What do I need? And, especially, in today's world, what happens if my plans need to change?  The following information provides details for IRONMAN racing. For IRONMAN 70.3 details, Learn more.   With Flex90, IRONMAN's enhanced First 90 Days Registration offer, if your plans change, you can adjust your race date to fit your new goal.  Benefits are available when you register for a 2023 IRONMAN event within the First 90 Days of the event's registration opening and are  redeemable up to 7-days prior to the event start:  Fee-free transfer to any available IRONMAN (or IRONMAN 70.3) event within the region, in 2023 Free deferral to the same IRONMAN event in 2024 Partial registration refund for withdrawals (where a transfer or deferral is not issued) Access to payment plan option, excluding IRONMAN South Africa 6 months free when you sign-up for an annual subscription to FulGaz, IRONMAN's indoor cycling platform Priority Access for new product launches on IRONMANSTORE.com To be eligible for this Flex90 offer you must register for the race within its first 90 days of registration opening. This will be noted on the individual event website.   Terms & Conditions Offer is retroactive for all athletes who have already registered within the 90-day registration window for their 2023 IRONMAN, (or IRONMAN 70.3 Oceania) event/s.  IRONMAN World Championship and IRONMAN 70.3 World Championship events are excluded from this offer.  Please note Relay entries are excluded from this offer.   All transfer, deferral, and withdrawal requests must be made in writing, at least 7 days before the scheduled race date of the 2023 event for which you initially registered. Registration must be fully paid in order to redeem transfer, deferral or withdrawal benefits.     Athletes who elect to defer or transfer their entries forfeit any right to a refund, except to the extent required by law.   After Flex90 First 90 Days early registration window expires, please visit the Register tab of your event's specific website for event-specific information on transfers, deferrals or withdrawals.   Transfers Athletes can transfer their registration and fee will be waived for any available IRONMAN or IRONMAN 70.3 event, within the same region as their original registration, within 2023.  If transferring from a lower priced race to a higher priced race, athletes are required to pay the difference. If transferring from a higher priced race to a lower priced race, athletes will not receive a refund for the price difference.  We will make every effort to find a place at a race of the athlete's choice, as long as the race has general entry availability. The deferral and transfer options may only be used once per each initial 2023 event registration.   Please note Relay entries are excluded from this offer.   All transfer and deferral requests must be made at least 7 days before the scheduled race date of the 2023 event for which you initially registered, and must follow the process outlined for the event region available here: https://www.ironman.com/transfer-withdrawal.   Deferrals Athletes may defer their registration to the same race in 2024, fee-free. Please note Relay entries are excluded from this offer.   All transfer and deferral requests must be made at least 7 days before the scheduled race date of the 2023 event for which you initially registered, and must follow the process outlined for the event region available here: https://www.ironman.com/transfer-withdrawal.   The deferral and transfer options may only be used once per each initial 2023 event registration.   2023 athlete withdrawals are refunded, minus initial processing fees (excluding Oceania), at the following rate:   Withdrawals 2023 athlete withdrawals are refunded, minus initial processing fees (excluding Oceania). More than 4 months 50%; 7 days to 4 months 25%. Deferrals or transfers from 2022 events are not eligible for the above withdrawal options.   All withdrawal requests must be made at least 7 days before the scheduled race date of the 2023 event for which you initially registered, and must follow the process outlined for the event region available here: https://www.ironman.com/transfer-withdrawal.     What's New in the 303: Stem Ciders Racing Mixing It Up With New Cross Racing Options By Bill Plock   If you race cyclocross you have probably been to Stem Ciders Acreage in Lafayette for some racing–and hopefully some delicious food and of course a cold cider. But if trying cyclocross racing is something you have contemplated, the Stem Ciders racing team has added some tasty options to the 2022 cyclocross menu.   Stem Ciders Racing is offering two days of racing this year, plus four mid-week course ride-in happy hour sessions. The idea is on Saturday September 24th there is a more casual self seated wave race– A, B, and C. A is for more avid athletes, B is for recreational riders and C is for beginners and/or women only. There is also a wave for juniors. There is a 5k run on the course as well for those that want a different challenge.On Sunday the 25th there is a standard category race like in years past. You can register for all the weekend events HERE   But wait there is more. There are also four weekday “happy hour ride in's” at no charge. A perfect opportunity to check out the course. They are September 13th, 15th, 20th and 22nd. There is a separate registration found HERE   Says Damon Brandt, Stem Ciders Racing Director and member of the the Colorado Cycling Board, “We are trying to get new people to try this fun venue and sport so we are running a more relaxed and approachable race day on Saturday. It's no licenses, memberships, or experience required. And also with the mid-week “ride in's” at no charge people can try the course out in a relaxed atmosphere.”   Harvest Moon New Course and Forecast The Harvest Moon Triathlon the 23rd edition of this event takes place at the beautiful Boulder Reservoir on September 10th, 2022.  Est. in 2000 this Colorado classic  provides the veterans to beginners a challenging, affordable, and competitive race with a local flavor.  Whether this is your final event of the season, or a tune-up for a fall long course triathlon, don't miss the Harvest Moon!  The Aquabike portion is one of the fastest growing Aquabikes in the nation, while the duathlon is Colorado's only long-course duathlon.   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Runs in Colorado (runningintheusa.com)     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!

Nathan Reflects on his first Unbound, and chats to Thomas Dekker, Giovanni Fogal from Fizik and Freddy Ovett.   Presented by Fulgaz

Nathan and Alexey dig deep into the gravel world, the definition of pros, what the community means and more in the latest episode. Presented by FulGaz

Nathan chats to founder of Steamboat Gravel Race and all around awesome person Amy Charity on running gravel races, where Gravel is going and diversity in the sport.  Presented by FulGaz   In Partnership with Colnago, Castelli, Campagnolo and F:izi'k

The Ironman Group has been a leader in mass participation events for years. The company's portfolio now extends well beyond the Ironman triathlon series itself and includes the Rock ‘n' Roll Running Series, the multi-day road cycling event series Haute Route and a strategic partnership with UTMB Group, which organizes ultra-trail running events. The company has also been expanding its virtual events during the pandemic and recently acquired the indoor virtual cycling app, FulGaz, to further push into the ever-growing world of connected fitness. After Ironman's in-person races dropped off the calendar at the start of the pandemic in 2020, they began coming back in 2021 and expectations are high for the 2022 calendar. In this conversation between Ironman Group CEO Andrew Messick and SportsTravel Editor and Publisher Jason Gewirtz, Messick discusses how the race series brought back its events, the outlook for the coming year and how the organization uses its own proprietary CRM system to help determine future host cities. We also discuss some of the Ironman series' latest new host cities, including locations in Alaska and Oregon — firsts for the series. And we explore some of the biggest opportunities ahead in the world of mass participation events from one of the leaders in the space. See omnystudio.com/listener for privacy information.

This week, we bring you a special edition on Winter Training for age groupers who want to complete an Ironman, 70.3, half or full distance triathlon next year. We cover all aspects of training, for the bike, run and swim, and cover the methods that we use with our Team Oxygenaddict coached athletes. In events, we cover the upcoming Ironman debut of Kristian Blummenfelt at Ironman Cozumel - will he be as successful as Gustav Iden was at Florida? Plus, we have details of the new 70.3 Swansea in Wales, PTO rankings update, Ironman aquire FulGaz, and the new Challenge Malta race.Sponsorshttps://www.precisionhydration.com/ - Multi-strength electrolytes that match how you sweat, and Precision Fuel 30 Gel and Drink mix to ensure enough carbohydrate to perform at your best. Get 15% off your first order With the code OXYGENADDICT15· Take the Quick Carb Calculator· Take the Free online Sweat Test· Book a free 20-minute hydration and fueling strategy video consultationLike what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoom, phone or skype call with Rob or the Team here Join the Oxygenaddict Triathlon Community page on facebook here: https://www.facebook.com/groups/666558563716897/Listen on Spotify: http://bit.ly/OATriPodSpotifyListen on iTunes: http://bit.ly/OATriPodiTunes

25. Etappe der Rennrad-WG Zum Jubiläum machen wir  uns über den Wohlstandsbauch von Andi lustig, aber nicht nur! Am 1. November ist #weltradsporttrainingsstarttag und alle starten in die neue Saison. Wer draußen fahren will, gerne. Wir trainieren im Herbst und Winter lieber Indoor.Als Gast haben wir uns den "Active-E-Sports"-Experten Frank Jeniche eingeladen. Frank kennt sich aus, nicht nur bei Wahoo Smarttrainern, für die er die Pressearbeit macht. Mit Frank reiten wir durch das Angebot von eCycling-Plattformen und Trainings-Apps wie Zwift, FulGaz, Rouvy, BKOOL, SYSTM und das neue Virtupro.Du willst wissen, was es mit dem Wahoo KICKR ROLLR auf sich hat? Frank erzählt es uns.Draußen fahren ist aber in der Rennrad-WG nicht verboten. SYSTM-Trainingsprogramme integrieren das Outdoortraining. Außerdem hat Wahoo die neue RIVAL CROSS Serie am Start. 2021 gibt es zwei Events für Crosser, Crossläufer und Zuschauer. 2022 sollen es sogar vier Veranstaltungen werden.P.S.: Wer mehr von Frank hören möchte, lädt sich die 52. Folge von Wattasia runter.

25. Etappe der Rennrad-WG Zum Jubiläum machen wir  uns über den Wohlstandsbauch von Andi lustig, aber nicht nur! Am 1. November ist #weltradsporttrainingsstarttag und alle starten in die neue Saison. Wer draußen fahren will, gerne. Wir trainieren im Herbst und Winter lieber Indoor.Als Gast haben wir uns den "Active-E-Sports"-Experten Frank Jeniche eingeladen. Frank kennt sich aus, nicht nur bei Wahoo Smarttrainern, für die er die Pressearbeit macht. Mit Frank reiten wir durch das Angebot von eCycling-Plattformen und Trainings-Apps wie Zwift, FulGaz, Rouvy, BKOOL, SYSTM und das neue Virtupro.Du willst wissen, was es mit dem Wahoo KICKR ROLLR auf sich hat? Frank erzählt es uns.Draußen fahren ist aber in der Rennrad-WG nicht verboten. SYSTM-Trainingsprogramme integrieren das Outdoortraining. Außerdem hat Wahoo die neue RIVAL CROSS Serie am Start. 2021 gibt es zwei Events für Crosser, Crossläufer und Zuschauer. 2022 sollen es sogar vier Veranstaltungen werden.P.S.: Wer mehr von Frank hören möchte, lädt sich die 52. Folge von Wattasia runter.

25. Etappe der Rennrad-WG Zum Jubiläum machen wir  uns über den Wohlstandsbauch von Andi lustig, aber nicht nur! Am 1. November ist #weltradsporttrainingsstarttag und alle starten in die neue Saison. Wer draußen fahren will, gerne. Wir trainieren im Herbst und Winter lieber Indoor.Als Gast haben wir uns den "Active-E-Sports"-Experten Frank Jeniche eingeladen. Frank kennt sich aus, nicht nur bei Wahoo Smarttrainern, für die er die Pressearbeit macht. Mit Frank reiten wir durch das Angebot von eCycling-Plattformen und Trainings-Apps wie Zwift, FulGaz, Rouvy, BKOOL, SYSTM und das neue Virtupro.Du willst wissen, was es mit dem Wahoo KICKR ROLLR auf sich hat? Frank erzählt es uns.Draußen fahren ist aber in der Rennrad-WG nicht verboten. SYSTM-Trainingsprogramme integrieren das Outdoortraining. Außerdem hat Wahoo die neue RIVAL CROSS Serie am Start. 2021 gibt es zwei Events für Crosser, Crossläufer und Zuschauer. 2022 sollen es sogar vier Veranstaltungen werden.P.S.: Wer mehr von Frank hören möchte, lädt sich die 52. Folge von Wattasia runter.

25. Etappe der Rennrad-WG Zum Jubiläum machen wir  uns über den Wohlstandsbauch von Andi lustig, aber nicht nur! Am 1. November ist #weltradsporttrainingsstarttag und alle starten in die neue Saison. Wer draußen fahren will, gerne. Wir trainieren im Herbst und Winter lieber Indoor.Als Gast haben wir uns den "Active-E-Sports"-Experten Frank Jeniche eingeladen. Frank kennt sich aus, nicht nur bei Wahoo Smarttrainern, für die er die Pressearbeit macht. Mit Frank reiten wir durch das Angebot von eCycling-Plattformen und Trainings-Apps wie Zwift, FulGaz, Rouvy, BKOOL, SYSTM und das neue Virtupro.Du willst wissen, was es mit dem Wahoo KICKR ROLLR auf sich hat? Frank erzählt es uns.Draußen fahren ist aber in der Rennrad-WG nicht verboten. SYSTM-Trainingsprogramme integrieren das Outdoortraining. Außerdem hat Wahoo die neue RIVAL CROSS Serie am Start. 2021 gibt es zwei Events für Crosser, Crossläufer und Zuschauer. 2022 sollen es sogar vier Veranstaltungen werden.P.S.: Wer mehr von Frank hören möchte, lädt sich die 52. Folge von Wattasia runter. Du möchtest deinen Podcast auch kostenlos hosten und damit Geld verdienen? Dann schaue auf www.kostenlos-hosten.de und informiere dich. Dort erhältst du alle Informationen zu unseren kostenlosen Podcast-Hosting-Angeboten.

25. Etappe der Rennrad-WG Zum Jubiläum machen wir  uns über den Wohlstandsbauch von Andi lustig, aber nicht nur! Am 1. November ist #weltradsporttrainingsstarttag und alle starten in die neue Saison. Wer draußen fahren will, gerne. Wir trainieren im Herbst und Winter lieber Indoor.Als Gast haben wir uns den "Active-E-Sports"-Experten Frank Jeniche eingeladen. Frank kennt sich aus, nicht nur bei Wahoo Smarttrainern, für die er die Pressearbeit macht. Mit Frank reiten wir durch das Angebot von eCycling-Plattformen und Trainings-Apps wie Zwift, FulGaz, Rouvy, BKOOL, SYSTM und das neue Virtupro.Du willst wissen, was es mit dem Wahoo KICKR ROLLR auf sich hat? Frank erzählt es uns.Draußen fahren ist aber in der Rennrad-WG nicht verboten. SYSTM-Trainingsprogramme integrieren das Outdoortraining. Außerdem hat Wahoo die neue RIVAL CROSS Serie am Start. 2021 gibt es zwei Events für Crosser, Crossläufer und Zuschauer. 2022 sollen es sogar vier Veranstaltungen werden.P.S.: Wer mehr von Frank hören möchte, lädt sich die 52. Folge von Wattasia runter.

Andi und Claude auf der 19. Etappe, diesmal ohne Gäst:in, aber mit neuer Mitbewohnerin. Die fährt nicht nur auf FulGaz mit Andi, sondern Rennen auf Zwift, wo es immer wieder Cheater:innen gibt. Manche, so hört man, manipulieren sogar Dateien. Aber es geht nicht nur um eSports. Wir sprechen über Rennrad, Gravel, Schuhe, Pedale, Corona-Hygiene und langweilige Podcast-Statistiken. Werbung: Pacemaker der Etappe 19 ist Lake - die mit den geilen Radschuhe aus den Niederlanden! ...

Sorry for Ray's clipped audio. We were just too excited being all in the same room we didn't triple check it. My bad (My = Ray). On the bright side, we packed a ton of stuff in there this week with lots of good discussion: - The Rivet: A Zwift competitor? Or too soon? - FulGaz and Trainer App Price Bumps - Shimano Based Dual Sided Power Meter Failures - Edge 530/830 firmware updates & recommendations - Unboxing Forerunner 945 to paying for lunch with Garmin Pay timed test - Apple Beddit 3.5 new beta features! - Swimming with the Tekrapod, what's it for? - Tour de France starts this weekend - We're off to the Tour! - Questions for DCR Even House Check back weekly for new episodes! Shane's Twitter: https://twitter.com/gplamaRay's Twitter: https://twitter.com/dcrainmakerblog Des's Twitter: https://twitter.com/getdesfit Pretty please with a cherry on top remember to rate this podcast on iTunes and leave a review! It's like giving us a tip in the tip jar, unless it's a penny. In which case...not so much.

Here's the roundup for the week: - STAC Performance acquired by 4iiii - Bryton 450 Cycling GPS review discussion - Giant's new crash replacement policy - FulGaz releases Android and iOS apps, what's next? - Zwift's Giro d'Italia Stage 1 course - a success? - Zwift's Terms of Service Controversial Update - Tile vs Chipolo Lost Tracker Test Results! Check back weekly for new episodes! Ray's Twitter: https://twitter.com/dcrainmakerblog Shane's Twitter: https://twitter.com/gplama Rate this Podcast on iTunes and leave a review!