Podcasts about ironman boulder

#496 Get Gritty with Off Road Triathlon   Welcome Welcome to Episode #496 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion.   The heat is on and triathlon race season is seriously under way here in the front range. We had a toasty day at IRONMAN Boulder 70.3 last weekend and the heat is on again this weekend for Xterra Lory with temperatures in the mid 90s.   Congratulations to everyone who raced last Saturday at IRONMAN Boulder 70.3!   April, are you ready to blaze the trails around Horsetooth Reservoir?   Hell yeah, Rich and YEE-HAW! I texted you earlier today that this race is going to feel like a high-octane rollar coaster all under your own power. Speaking of which how was you ride around Back Country?    Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News (Rich) Ask A Coach: Race Report and the Growth Mindset (Rich) Get Gritty: Turning Race Day Nerves into Power! Clear the Mechanism TriDot Workout of the Week: Strength (Rich) Fun Segment: Trail Fail or Win?!   Announcements and News:   Our Announcements are supported by VESPA Power today. Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body's natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer.  Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20   Independence Day Pikes Peak Ride Jul 4, 2025 Join us for an invigorating bike ride from Santa's Workshop at 7700 feet to the top of Pikes Peak at 14,111. 6800 feet of climbing in 18 miles.  Garmin Course - https://connect.garmin.com/modern/course/369763602   TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762   Ask A Coach Sponsor: G2G Endurance Training alone is tough. Training smart? That's where we come in. Grit2Greatness Endurance + TriDot gives you optimized training, the data, and the support to crush your goals—without burning out. Try it FREE for 2 weeks through our TriDot links below, then roll into your best season yet for as low as $14.99/month. With the right tools, you're unstoppable. Go to the show notes. Click the link. Let's do this together! Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: Race Report and the Growth Mindset  1. **What did you learn about yourself during this race that you didn't know before?**      _Encourages self-discovery and reflection beyond performance metrics._   2. **What part of your performance are you most proud of, and why?**      _Shifts focus to strengths and reinforces positive self-recognition._   3. **What was the most challenging moment, and how did you respond to it mentally and physically?**      _Promotes awareness of coping strategies and resilience._   4. **If you could relive one moment of the race, what would it be and what would you do differently?**      _Encourages constructive reflection and learning from experience._   5. **What thoughts or beliefs helped you push through discomfort or fatigue?**      _Highlights mental tools and mindset strategies that worked._   6. **Where did you notice self-doubt creeping in, and how did you handle it?**      _Brings awareness to limiting beliefs and how they were managed._   7. **What habits or decisions in your training showed up positively in your race?**      _Connects preparation to performance, reinforcing effective behaviors._   8. **What feedback would you give yourself as both the athlete and the coach?**      _Fosters dual perspective thinking and self-coaching skills._   9. **How did you define success before the race, and has that definition changed now?**      _Explores evolving values and mindset around achievement._   10. **What's one specific area you're excited to grow in before your next race, and why?**      _Focuses on forward momentum and intrinsic motivation._   Get Gritty Tip: Turning Race Day Nerves Into Power It's race day, and that familiar feeling is creeping in—the tight chest, sweaty palms, butterflies fluttering in your stomach. As athletes, we all know what pre-race anxiety feels like. The difference between elite athletes and those still finding their stride isn't that they don't experience nervousness—they feel it just as much as we do. But they've learned to frame it differently. Coach Steve Magness says it best: "Elite athletes don't feel less anxiety before competition. They feel the same tight chest, sweaty palms, racing heart, and butterflies that the rest of us do. The difference? They've trained themselves to interpret those sensations differently." This shift—from seeing nervousness as a threat to seeing it as a challenge—is where the magic happens. Research shows that high performers don't experience less stress—they just frame it better. Rather than trying to eliminate that anxious feeling, they embrace it, knowing it's a sign that they're ready to rise. Nerves aren't the enemy. In fact, they're your body's way of saying, “You care. Something meaningful is about to happen.” So, instead of running from it, lean into it. Understand that those nerves are helping you prepare, keeping you sharp, and sharpening your focus. They're not a sign of weakness—they're a sign of strength. We can often think that nervousness means something is wrong or that we're not prepared enough. But the reality is, it means you do care. It means your mind and body are ready for the challenge ahead. The goal isn't to eliminate the nerves, it's to work with them. See them as fuel, not fear. Feel them, acknowledge them, and let them guide you forward. When you feel those pre-race jitters, remind yourself: You're about to do something meaningful. Action item: Next time those race-day nerves hit, don't push them away. Instead, breathe into them. Let them be the signal that you're ready for the challenge. Harness that energy to fuel your focus, and remember, those butterflies are pushing you toward greatness. Ready to learn how to channel that energy?  Clear the Mechanism and Rise Above Nervousness before a race can feel overwhelming. But how do you take that energy and channel it into focus instead of letting it distract you? The answer lies in a simple but powerful mindset technique from For the Love of the Game, where Kevin Costner's character, a seasoned pitcher, uses the phrase “Clear the mechanism.” This technique isn't just for baseball—it's something every triathlete can use. When the nerves start to flood your mind, and you feel like you're about to be overwhelmed by the noise, distractions, and pressure, the key is to clear the mechanism. When you clear the mechanism, you're intentionally blocking out everything that isn't directly related to the task at hand. It's like hitting the reset button, shifting your focus from the fear and doubt to the one thing you can control: your next move. Whether it's your swim stroke, your pedal cadence, or your run stride, you zoom in on that one thing and let everything else fade away. Coach Steve Magness reminds us that nerves aren't the enemy—they're a sign that you care, that your body is getting ready. But we can use those nerves to fuel us, not flood us. And just like the pitcher who needs to block out the crowd, the score, and the noise, as a triathlete, you can clear out the mental clutter and focus on what's in front of you. Here's how to apply it: When the nerves hit, take a deep breath, and clear the mechanism. Shut down the distractions, the what-ifs, and the self-doubt. Focus on your next step—the one thing you can control right now. Maybe it's your breath, your form, or the rhythm of your movement. Acknowledge the nerves, then let them guide you forward, not pull you under. By clearing your mental space, you give yourself permission to focus on the task, to be fully present, and to perform at your best. It's not about eliminating the nerves; it's about making them work for you instead of against you.     Action item: Before your next race or workout, practice clearing the mechanism. When you feel overwhelmed, mentally shut out everything except for the next task at hand. Clear the mechanism, focus on your breath, and take control of the moment. You've trained for this. Let the nerves fuel your focus and guide you to greatness.   TriDot Workout of the Week: Strength Recovery Week Training - Strength Strength training is a crucial yet often overlooked component of triathlon preparation. Exercises like reverse lunges, single-leg deadlifts, and quadruped band kickbacks help build unilateral strength and stability, which are essential for efficient running and injury prevention. Core-focused movements such as plank reaches, V-ups, and half-kneeling rotations enhance balance, posture, and power transfer across all three disciplines. Functional exercises like burpees and cross-pull lawnmowers improve overall athleticism, coordination, and cardiovascular resilience. Together, these movements not only boost muscular endurance and joint integrity but also help triathletes maintain form under fatigue, reduce injury risk, and ultimately perform more consistently across swim, bike, and run segments.   Rotate 1-3x through the following exercises doing 10-20 repetitions or 30 to 60 sec efforts of each.   Reverse Lunge Single Leg Deadlifts Half-Kneeling Rotation Plank Reaches Cross Pulls Lawnmower Burpees V Ups One leg Quadruped Band Kickbacks     Fun Segment: Trail Fail or Win!   It's time for Trail Fail or Trail Win! — the game where we throw out some wild off-road triathlon scenarios, and Rich and I decide: was this a total disaster… or a sneaky success in disguise? Some of these could be race-ending nightmares—or just epic stories waiting to happen. Let's find out!   Scenario 1: The Wild Animal Detour Mid-race, a deer darts across the trail and you crash while trying to avoid it. You roll into the bushes, get back on your feet, and still finish 3rd in your age group—leaves and twigs in your helmet included.   Scenario 2: The Wrong-Turn Bonus Miles You miss a poorly marked turn on the trail run, add nearly 1.5 miles to your race, and come in well over your expected time. But… you didn't quit and still finished smiling.     Scenario 3: The Creek Shoe Sacrifice You nail the bike leg and enter the run feeling great… until you sink into a muddy creek crossing and one of your shoes stays behind. You finish the run with one barefoot foot.     Scenario 4: Transition Tent Tantrum Your gear bag somehow ends up in someone else's spot. You panic, yell a few expletives, throw your hands up—and then remember your gear is on the other side of the rack. You recover… barely.     Scenario 5: The Mid-Race Snack Catastrophe You reach for your trail mix on the bike—your new homemade “clean fuel”—and spill it all over your top tube. The rest of the ride, you're being followed by bees. You still PR the course! So whether you're dodging wildlife, losing shoes in creeks, or baiting bees with your snacks, remember—off-road triathlon isn't just a race. It's an adventure. Keep sending us your crazy scenarios, or better yet—live them. And we'll see you next time on Trail Fail or Win!   Closing:   Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed and enjoy the endurance journey!  

#494 Your “A” Race is Here!   Welcome Welcome to Episode #494 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion.   When you registered the race seemed so far away. After months of training the big day is finally here. That's right we're talking about your “A” race and what you need to be doing in this last week before the race!    We have several athletes heading into their race week and some that are competing this weekend so what better time than to talk all things race week!   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News (Rich) Ask A Coach: Top 10 Tips to Get You Ready for Race Day! Get Gritty: Jump on board The Energy Bus! TriDot Workout of the Week: Race Week Builds Fun Segment: Race Week Roulette!   We've got a packed lineup for today's episode, so buckle up! First, we'll kick things off with a few updates and community news before rolling into an Ask A Coach section on our Top 10 Tips to get you ready for your best race day! Our Get Gritty segment will have you jumping on board The Energy Bus—because who doesn't need a mindset tune-up before race day? Then we'll break down our TriDot Workout of the Week that helps you build into your race day! And to top it all off, we're spinning the wheel for a new segment called Race Week Roulette—so you won't want to miss it. Let's jump in!   Announcements and News:   Our Announcements are supported by VESPA Power today. Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body's natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Less sugar. Higher performance.. Faster recovery.    2025 Triathlete community survey data 2025 Triathlon Data from Triathlete's Community Survey   2025 Multisport National Championships Festival G2G Training Camp -  We want to give a huge shoutout to the athletes at our May training camps! You brought all the goods - growth mindset, support, teamwork, adaptability, courage, strength, laughter!   What we did: May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder   What's next: September 7th - TriDot Training Camp details TBD.    Volunteer Boulder 70.3  Volunteer with us Jun 14, 2025 at the Boulder Res! We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025.    If you like watching the race and cheering for spectators, there is no better seat in the house. As a volunteer you will be in the middle of the action and the volunteer shirt will get you access to a lot of places regular spectators cannot access (eg finish line). https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1   A special shout out to all of our athletes racing Boulder 70.3 next week: Cristi Wayne Emily Jensen Gabbi Cavalero Laura Hammdorff Max Davidson Sasha Goldsberry Sean Maye   I also want to send a quick shoutout to my athlete, Erin Johnson, a fellow Minnesotan, who is racing IM Des Moines 70.3! Go get ‘em Erin! We are rooting for you!   TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762 Ask A Coach Sponsor: G2G Endurance Ever wish someone could just tell you what to do for your triathlon training...and make sure it actually works? Wish granted. Grit2Greatness Endurance Coaching has teamed up with TriDot to bring you smart, data-driven training that adapts to you. Personalized workouts, top-notch analytics, and a 2-week free trial. After that, it's as low as $14.99/month. Click either Coach April's or Coach Rich's TriDot link in the show notes below to get started today—because greatness doesn't just magically happen. It's absolutely trained for. Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Interview: Ask A Coach Coach, what should I be doing in the last week before my race? Here are 10 Tips to make sure you are ready. - Love this!   Read the Race Athlete Guide Cover to Cover Create a Daily Schedule and put key items on your calendar I would add that you share that with your loved ones and set expectations Get off your feet the day before your race Do Bike Check-in early Ride (or drive) the Bike Course -  Charge your batteries and tighten everything (cleat bolts, water cage, seat post, etc) Write/print Nutrition and Pacing Plan (tape a small print version on your bike top bar or handle bars) Hydrate with electrolytes 2-3 days before your race. Make sure you are topped off with carbs the week prior and don't overdue the carbs or fiber the day before. Use your checklist and put everything you can in the car the night before. If doing a full IM, pack your Personal Needs Bags the night before as well Get to the race early - no penalty for being early and having extra time is helpful if you need a contingency   Get Gritty Tip: Jump on The Energy Bus! As triathletes, our mindset is just as crucial as our physical strength. In Jon Gordon's The Energy Bus, he shares 10 rules for driving your energy toward success. Let's apply those rules to your triathlon journey, turning obstacles into opportunities and maintaining the energy needed to reach your goals. 1. You're the Driver of Your Bus. You are in control of your journey. In triathlon, you choose how to show up each day—whether it's a tough workout, a challenging race, or life's distractions. Be the driver of your bus, not a passenger. Take charge of your mindset, your goals, and your daily actions. 2. Desire, Vision, and Focus Move Your Bus in the Right Direction. Set your sights on the finish line and keep your vision clear. Whether it's crossing the Ironman finish line or shaving time off your race, focusing on your desire will keep you motivated, even on the hard days. Vision will give your training purpose and drive. 3. Fuel Your Ride with Positive Energy. Just as a bus needs fuel to run, you need positive energy to keep going. Negative thoughts and self-doubt can derail you, but fueling your mind with positive affirmations, supportive teammates, and empowering self-talk will keep your wheels turning. 4. Invite People on Your Bus and Share Your Vision. You don't have to go on this journey alone. Surround yourself with people who believe in you and your goals. Whether it's your coach, training partners, or family, the energy of a supportive community can help you keep going when the road gets tough. 5. Don't Waste Your Energy on Those Who Don't Support You. You're going to encounter naysayers. Whether it's people questioning your goals or giving you negative feedback, don't waste time or energy on them. Stay focused on those who cheer you on and bring positivity to your life. Protect your energy—your race depends on it. 6. Think About What You Want, Not What You Don't Want. In triathlon, it's easy to focus on the challenges—fear of failure, bad weather, or tough competition. Instead, focus on your goals and what you want to achieve. Visualize success, and let that vision propel you forward with energy and determination. 7. Drive with Purpose. Every training session, every race, every recovery day should have purpose behind it. Whether you're hitting the pool or doing a long run, align your effort with your bigger goal. When you have purpose, every action counts, and the journey becomes meaningful. 8. Passion is Contagious. Let your passion for triathlon inspire others. Passion is magnetic—it fuels your drive and motivates those around you. When you bring energy and enthusiasm to your training, your teammates and training partners will rise to the occasion as well. 9. Love Your Passengers. Your teammates, coaches, and support crew are key to your journey. Appreciate their support and invest in these relationships. Whether it's a word of encouragement from a fellow athlete or advice from your coach, they help carry the load and make the ride more enjoyable. 10. Drive Your Bus to the End with Gratitude. Be grateful for each mile, each step of progress, and each race you complete. Gratitude will help you stay grounded and focused, and it will help you celebrate your victories—big and small. Every part of the journey is worth appreciating. Action item: This week, focus on driving your energy bus with purpose. Identify one area of your training or life where you can apply one of the 10 rules to create a positive impact. Share your energy with your training partners and keep your vision clear. Get behind the wheel of your success, and drive with confidence!   TriDot Workout of the Week: Race Week Builds Race Week Builds Bike Session Note For each effort, build from a moderate pace to threshold pace and hold for final 2' of each effort. Be sure to get full recovery between intervals. Don't overdo this session. Just priming for race day. Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 Main Set 3 to 5 x 4 min @ Build to Z4 (4 min) Race Week Run Session Note Goal is to dial into race pace. Run comfortably and loose. Aim to hold race pace for the last 30 to 60 seconds of each effort. Don't go too hard. You're not going to gain much fitness in this single session, but you can certainly mess a lot up. Be conservative on this one. Warmup ~5-10 min of dynamic stretching and muscle activation Main Set 2 x 3 min @ Build to Race Pace (2 min jog) Balance of time @ Z2   Fun Segment: Race Week Roulette! Welcome to Race Week Roulette—the game where we test your triathlon instincts and race-day adaptability with all the curveballs race week can throw your way. Lost gear, mystery cramps, and weird dreams about forgetting your timing chip—nothing's off-limits. So buckle up and get ready to spin the wheel of race-week mayhem!    

#493 Training Camp Magic   Welcome Welcome to Episode #493 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.   It's a magical time here in the front range. Without Limits Colorado Triathlon is next week, Boulder 70.3 the week after and another magical G2G training camp this weekend with guest Coach Bobby McGee. And we literally had magic last weekend at our bike camp!   April, what tricks do you have up your sleeve today?   Oh, I've got a few spells ready—workouts, dream chasing, and some Rich-on-the-spot coaching! But before we dive into today's endurance sorcery, let's fuel up with our show sponsor who helps keep the energy steady, not spooky… Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News Ask A Coach: Athlete question about Vespa Get Gritty: Touch Your Dreams TriDot Workout of the Week: Bike-Run Bricks Fun Segment: Triathlon Fantasy Draft! Announcements and News:   Our Announcements are supported by VESPA Power today. Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body's natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Less sugar. More power. Real results. Fuel smarter with Vespa—because endurance is earned, not spiked.   Fun Fact: Vespa is the name of the Genus of Wasps.    Upcoming Programming -    G2G Spring Training Camp May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder   Volunteer with us Jun 14, 2025 at the Boulder Res! We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025.    If you like watching the race and cheering for spectators, there is no better seat in the house. As a volunteer you will be in the middle of the action and the volunteer shirt will get you access to a lot of places regular spectators cannot access (eg finish line).   Please join me by signing up for the Transition Area early shift. It's a dang early morning, but you are also done relatively early and will have a blast!   https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1 TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762   Learn more about it at https://grit2greatnessendurance.com/training-camp   Special Shoutout to my amazing athlete, Katherine Gonzalez, who is running her first half-marathon tomorrow, the Hometown Half in Fort Worth, TX, and we wish her all the best! Enjoy the moment and that finish line girl!   Ask A Coach Sponsor: G2G Endurance Speaking of magic and wishes! Ever wish someone could just tell you what to do for triathlon training... and make sure it actually works? Wish granted. Grit2Greatness Endurance Coaching has teamed up with TriDot to bring you smart, stress-free training that adapts to you. Personalized workouts, top-notch analytics, and a 2-week free trial. After that, it's as low as $14.99/month. Click either Coach April's or Coach Rich's TriDot link in the show notes below—because greatness doesn't just happen. It's trained for. Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Interview: Ask A Coach Coach April's athlete, Sarah Barr, reached out to ask some great questions about Vespa!   Sarah writes: “Coach Rich, how have you fueled with Vespa products versus without and what was the longest duration you've used it for?”   I had a follow up question to that. Did you do any type of gut training while also using Vespa?     She also posted some questions about Vespa on the I AM TriDot Facebook page:   For those of you using Vespa, I have some questions as I'm considering trying it. Are you eating a lower carb diet most days? How do you fuel your longer rides/runs now? How has your race nutrition changed? Is gut training still beneficial? Do you still carb load before a longer race?   Get Gritty Tip: Touch Your Dreams Every triathlete has a dream. It could be crossing the finish line of your first race, qualifying for a championship, or becoming a stronger version of yourself. But what sets great athletes apart is having a clear vision of that dream and working relentlessly to make it a reality. As Coach Ed Mylett says, "It takes leaders with vision to help people with dreams." You are the leader of your own journey, and your vision can guide you through every training session, every race, and every obstacle. Vision is the fuel that drives consistent action. It's easy to get caught up in the grind of training—times, distances, paces—but the real power lies in seeing beyond the day-to-day. When you have a vision, you're not just training for the next workout; you're training for your dream. That vision will push you through the tough days when you feel tired, frustrated, or uncertain. It reminds you that you are not just chasing times or placing in races—you are building the athlete you dream to be. What's your vision for your triathlon journey? Are you clear on your dream, or are you still figuring it out? Take time to reconnect with that vision—whether it's personal growth, achieving a specific race goal, or leading others. The power of vision is in its ability to inspire you to keep going when things feel tough. Get Gritty Action: Write down one thing that represents your ultimate dream as a triathlete. Whether it's a time goal, an experience, or a feeling, get specific about your vision and keep it front and center in your training. Share it with your community to hold yourself accountable. Keep your dream alive, and never stop selling it to yourself. Because when you have vision, you can achieve greatness.   TriDot Workout of the Week: Race Scenario Drills Welcome back to another segment of the TriDot Workout of the Week. We are going off script and covering a key part of your preparation for a race that is not related to your aerobic capacity or FTP. We are talking Bike Handling Skills for Race Day. This past weekend we covered the following Drills: Emergency Braking (crash in front of you) Braking Descending/Cornering (courses like Coeur d'Alene) How to bunny hop (a water bottle or pot hole) How to ride through and Aid Station and take nutrition Dropped chain recovery How to eat/drink/sunscreen while riding Draft Legal Pace Line / riding in a group Peeing on the bike    Fun Segment: Triathlon Fantasy Draft! Welcome to the Triathlon Fantasy Draft—the game where we build our dream team, race, or gear lineup one pick at a time. This is a no-holds-barred drafting showdown where everything in triathlon is up for grabs—gear, races, distances, legends, and even post-race snacks. No duplicates, no do-overs, and plenty of opinions. You'll love some of these picks… and you might want to roast others. Let the draft begin!     1. “Build Your Dream Race Day” Draft 1 item from each category: Swim location (for example, a lake, ocean, pool, etc.), Cozumel Bike course style (flat, hilly, technical, iconic), Pike's Peak APEX Run vibe (trail, city, beach, mountain) Post-race food:  Race-day weather 2. “All-Time Tri Gear Draft” Draft your gear setup: Wetsuit brand Bike (brand + style) Running shoes Must-have tech (watch, power meter, etc.) Nutrition product 3. “Triathlete Dream Team” Draft your ultimate relay team using any triathletes (pros, age groupers, historical icons): 1 swimmer 1 cyclist 1 runner 1 coach 1 wildcard (celebrity or fictional athlete)     Alright, the picks are in—but now it's your turn to weigh in! Who built the best fantasy lineup? Cast your vote and send us your own dream draft. And remember: there's no wrong answer—unless you drafted a treadmill as your race venue…   Closing:   Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!  

#492 Running Magic with Coach Bobby McGee   Welcome Welcome to Episode #492 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.   We are excited to have special guest Coach Bobby McGee.   I gotta say, Rich this might be an episode for the ages! We have so much excitement and goods to bring in this show I don't know where to start!   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News Interview: Coach Bobby McGee Get Gritty: Go all in—before you feel ready. TriDot Workout of the Week: Bike-Run Bricks Fun Segment: Quick Q & A with Coaches Rich & April Announcements and News:   Our Announcements are supported by Vespa Power today. Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body's natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Less sugar. More power. Real results. Fuel smarter with Vespa—because endurance is earned, not spiked.   Fun Fact: Vespa is the name of the Genus of Wasps.    Upcoming Programming -  May 24 - Coach Bobby McGee on the upcoming Run Camp May 31 May 31 - Bike Camp Highlights and interviews   G2G Spring Training Camp May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder   Volunteer with us Jun 14, 2025 at the Boulder Res! We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025.    If you like watching the race and cheering for spectators, there is no better seat in the house. As a volunteer you will be in the middle of the action and the volunteer shirt will get you access to a lot of places regular spectators cannot access (eg finish line).   Please join me by signing up for the Transition Area early shift. It's a dang early morning, but you are also done relatively early and will have a blast!   https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1 TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762   Learn more about it at https://grit2greatnessendurance.com/training-camp   Athlete Share: Sarah and Erin's wins   Ask A Coach Sponsor: G2G Endurance Let's cut to the chase: you want results, we've got the tools. Grit2Greatness Endurance Coaching + TriDot = smarter workouts, better feedback, and real progress. Click either mine or Coach Rich's TriDot link & get 2 weeks free, and train with purpose from day one. After that, it's as low as $14.99/month. Ready to train like an athlete on a mission? Hit our link in the show notes and let's get started today! Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Interview: Bobby McGee A five-time Olympic coach, Bobby has worked with nine Olympic medalists and helped shape the careers of elite athletes like Barb Lindquist and Gwen Jorgensen Coaching - Bobby McGee Running   Get Gritty Tip: for April Laura's share - Instagram: Readiness isn't a prerequisite for growth, it's a result Get Gritty Tip of the Week: "Go all in—before you feel ready." Most people never discover how great they truly are—not because they lack talent, but because they never show up with their full effort. They hedge. They wait until they feel perfectly confident, perfectly prepared, perfectly safe. But here's the gritty truth: Confidence doesn't come first. Action does. You don't build belief by standing still. You build it through movement—through showing up, pushing past the urge to hold back, and choosing effort over ego. So this week, forget perfect. Forget ready. Just show up. Fully. Give it a real go—not halfway, not with excuses, but with honest effort. That's how grit is forged. That's how potential is revealed. You don't need to be fearless—you just need to be there.   TriDot Workout of the Week: Bike-Run Bricks   Welcome back to another segment of the TriDot Workout of the Week. Session Note This session is best done on a trainer. Stage your shoes, fuel, and hydration close by so that you're able to quickly transition from bike to run.   If you leave your shoes clipped onto your pedals for races, then do so here too. Warmup 10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4   Main Set 2 x 6 min Bike* / 4 min Run** (3 min) *Bike - First 1 min establish rhythm and getting feet in shoes. / Ride @ race pace in race position and 90+ rpms. / Final 1 min prep for run. Shift to one gear easier. Stretch back and calves. **Run - First 1 min find form and rhythm. Do NOT exceed race pace. / Run @ race pace. / Final 1 min build to FAST finish pace. Visualize finish chute! Hydrate during recovery between brick sets. Balance of time in Zone 2.   Fun Segment: Q&A! "Welcome to our quick-hit Q&A spotlight—where we ask each other the questions you didn't know you needed answers to! No splits, no wattage, just a glimpse into the personality behind the coaches. Let's kick it off with four quick hit questions to get to know each other just a little better!"      Questions: What are three words you would use to describe yourself? If you could be any animal, what would you be and why? What's your favorite word of the year—something that's been your theme or motivation? What's your favorite movie or book of the year so far?     Closing: "Short, sweet, and always insightful. We love sharing the human side—beyond the medals and gear. If you've got a favorite question you'd like us to ask on the next episode, drop it in our inbox or tag us online. Until next time, keep racing forward and staying curious!"   Closing:   Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!  

#491 IRONMAN 70.3 Boulder Race Recon Welcome Welcome to Episode #491 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.   It's IRONMAN Boulder 70.3 Central up in here! It seems like every day I'm bumping into another athlete who is registered to race Boulder 70.3. We have six athletes between us that are racing.    We will see all of you racing when you arrive at Boulder Res before the sun comes up. Whether you are racing, volunteering or spectating, we have the 411 on Boulder 70.3 with Race Director, Brian Bohrer for the interview style race recon.   April, two questions for you: 1) what are you looking forward to most with Boulder 70.3? 2) what's one word to describe how you feel about the G2G Swim Focus camp this weekend?   Hey Rich! Way to lead out from the jump! With Boulder 70.3, I'm most excited to be in the Transition area with you and seeing our athletes get hyped! Peter will also be there taking photos of all the action! Special shoutout to my athlete Gabbi, who will be competing in her first 70.3, and to Sasha as well!   The one word I'd use to describe how I feel is “ECSTATIC” which I think is a good mix between excited and static (think like electricity), supercharged to get gritty with you and our athletes this weekend!   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News Interview: IRONMAN Boulder 70.3 with Brian Bohrer Get Gritty: Let your actions be your reward TriDot Workout of the Week: Broken 300's Fun Segment: Limerick Lane: Guess That Swim Word!   Announcements and News: Our Announcements are supported by Vespa Power today. Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body's natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Less sugar. More power. Real results. Fuel smarter with Vespa—because endurance is earned, not spiked.   Upcoming Programming -  May 24 - Coach Bobby McGee on the upcoming Run Camp May 31 May 31 - Bike Camp Highlights and interviews G2G Spring Training Camp May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder   TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762   Learn more about it at https://grit2greatnessendurance.com/training-camp   Fun note: last Saturday we had Isabelle, Stephanie, Laura, Sean and Olivia take the 1st Saturday in May polar plunge at Chatfield. We took a temperature and it was 57 degrees. Laura took off like a champ and the rest of us got ice cream headaches. We then rode for about 2.5-3 hours in the park and then did our off-the-bike runs on the trails.   Ask A Coach Sponsor: G2G Endurance Let's cut to the chase: you want results, we've got the tools. Grit2Greatness Endurance Coaching + TriDot = smarter workouts, better feedback, and real progress. Click either mine or Coach Rich's TriDot link & get 2 weeks free, and train with purpose from day one. After that, it's as low as $14.99/month. Ready to train like an athlete on a mission? Hit our link in the show notes and let's get started today! Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Interview: Brian Bohrer Brian Bohrer is a seasoned endurance athlete and race director with a remarkable journey completing multiple Ironman triathlons, marathons, and countless endurance events. As a key figure in Ironman event production, Brian brings passion, precision, and athlete-first leadership to every race he directs.    Informational Highlights: Race Day Details: Saturday, June 14, 2025 Boulder Reservoir, Boulder, CO   Course Highlights: Swim: A single-loop, counterclockwise swim in the pristine Boulder Reservoir, starting from the east boat ramp and exiting at the west boat ramp. Bike: A two-loop course beginning at Boulder Reservoir, featuring rollers and fast descents along Diagonal Hwy and Hygiene Rd. Run: A two-loop trail run around Boulder Reservoir on packed dirt roads, offering scenic views and fast, downhill rollers.   Important Event Week Information: To ensure a smooth race week, please note the following logistics: Expo Address: 6300 Diagonal Hwy, Boulder, CO 80301 Thursday (June 12): Expo and Athlete Check-In at Boulder Reservoir. Parking available at the Reservoir. Friday (June 13): Expo, Athlete Check-In, and Bike Drop-Off at Boulder Reservoir. Parking available at the Reservoir. Saturday (June 14 - Race Day): No parking at Boulder Reservoir. All athletes must take the shuttle service.   Shuttle & Parking Details: • Due to construction off HWY 119, the main shuttle/parking lot entrance of Kyndryl (formerly IBM) is blocked. Please follow signs to the Monarch Rd. entrance (formerly IBM) parking lots. • Allow 15–20 extra minutes on race morning for traffic and shuttle boarding. • Athletes have priority on the shuttles; friends and family will board after all athletes. • No dogs allowed on shuttles or at the Reservoir.   We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025. As Captain, one of my responsibilities is to recruit volunteers to be in the Transition Area on race morning to assist athletes prepare for the swim and get through T1 safely. If you like watching the race and cheering for spectators, there is no better seat in the house. As a volunteer you will be in the middle of the action and the volunteer shirt will get you access to a lot of places regular spectators cannot access (eg finish line). Please join me by signing up for the Transition Area early shift. It's a dang early morning, but you are also done relatively early and will have a blast! https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1   Get Gritty Tip: Our Well-being Lies in Our Actions Marcus Aurelius If your happiness relies on your accomplishments, what happens if fate intervenes you don't? What you do achieve everything you set out to achieve and nobody is impressed? We should take pleasure from our actions, rather from the results that come from them. When we celebrated Paul Hunziker's success and his marathon PR, we weren't focused on the outcome. Yes that was the PR was the click bait, but the interview there were more letters and words in “The Making of a” PR. The making is the point. The ambition should not be to win but to play with a full heartful effort.  TriDot Workout of the Week: Broken 300's   Welcome back to another segment of the TriDot Workout of the Week, where we break down a featured session designed to sharpen your edge and build specific skills that move the needle. This week, we're diving into the Broken 300's — a swim session that's as much about mental focus as it is about physical execution. “Broken” sets like this one force you to stay dialed in. You're not just logging meters — you're working precision, intensity control, and technique under fatigue. From Zone 4 intervals to strategic drill work and controlled builds, this set challenges your ability to switch gears, stay intentional, and swim with purpose from start to finish. So grab your goggles, shake off the autopilot, and let's break down what makes this workout so effective. First, "Broken" swim sets consist of one or more rounds of efforts totaling a specific distance such as Broken 300s. Each 300 effort may differ in intensity, technique, and/or number of rests within the effort. In addition to building fitness, these sets force you to maintain mental focus and be intentional with your intensity and technique. Main Set 2 x 150 @ Z4 (20 sec) 300 @ Z2 (20 sec) 2 x 100 Drill/Swim Choice by 50 (20 sec) 3 x 100 @ Z4 (20 sec) 300 Build to Z4 (20 sec) 2 x 100 Drill/Swim Choice by 50 (20 sec) 4 x 75 @ Z4 (20 sec) 300 @ Z2     Cool Down Balance of time @ Z2 and/or repeat warmup drills as time permits. That wraps up this week's TriDot Workout of the Week. Remember, Broken 300's are more than just a swim set — they're a test of your ability to stay present, stay sharp, and push through structured discomfort. As always, don't just get through the workout — get something from it. Train with purpose, and bring that focus to your next race or challenge. Okay Rich, it's now time for our NEW fun segment! Are you ready? Fun Segment: Limerick Lane! Welcome to Limerick Lane: Guess That Swim Word! — the game where I drop a swim-themed limerick with one key word missing, and it's up to you to guess what it is. These little rhymes may be fun-sized, but don't let them fool you — your swim knowledge and wit are about to be tested!     Game Instructions: Each limerick ends with a missing word that you have to guess. I will give one hint if you're stumped. Correct guesses earn you bragging rights… and maybe a virtual gold swim cap (or green)!   A triathlete swam in the bay, But panicked and lost his way. He stopped mid-course, And swam back with force, Using only his arms — no _____. Hint: What does a pull buoy do?   A coach with a stopwatch so fine, Shouted “Faster! You've got to make time!” With flip turns that stick, You'd better be quick, If you want to improve your next _____. Hint: Swim time.   A swimmer once started aghast, But found that her energy had passed. By lap number four, She could sprint no more, She'd fallen prey to going out _____. Hint: Classic pacing mistake.   He dove in with barely a glance, Ignoring the circle swim dance. He zigged and he zagged, The swimmers all nagged, And never gave sharing a _____. Hint: Good swimmers take turns in the lane!   Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!  

Have you ever wondered about the life of a professional triathlete? In this podcast series, we interview current and retired QT2 Systems Professional Triathletes, exploring the path to earning (and maintaining) a pro license, the nuts and bolts of training and racing, and the ups and downs along the way. The guests also share how being a pro triathlete shaped their lives, and what advice they would give to their younger selves. Episode 6 features Doug MacLean. In 2006, at age 26, without any significant swim, bike or run experience, Doug decided to enter the world of triathlon. He raced IRONMAN Coeur d'Alene and IRONMAN Lake Placid in 2017, finishing both in under 11 hours. In December of 2018, Doug decided to dedicate himself to training and racing full time.  After a couple of years of being self-coached, Doug came to QT2 Systems in 2009. Under the coaching guidance of Tim Snow, Doug raced his first Kona in 2010, and then in 2011, won the amateur race at IRONMAN Coeur d'Alene, earning his pro license. Doug jumped straight into the pro circuit, and earned his first paycheck in his second race. Doug raced as a pro from 2011 through 2019, with his most memorable races coming late in his career - IRONMAN Boulder in 2018, and Challenge Roth in 2019. Through triathlon, Doug was able to achieve his childhood goal of becoming a professional athlete. Learn more about QT2 Systems at www.qt2systems.com Contact QT2 Systems at https://qt2systems.com/pages/contact

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!

Welcome to Episode #392 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, interviews and discussion.   We're excited to have an exciting recap of Boulder Ironman 70.3 as will as an interview with Race Director, Matt DiMola.   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 Feature Interview - Race Director, Matt DiMola Endurance News - Boulder 70.3, AI Coaching What's new in the 303 - Cyclists for Community and Bicycle Colorado Crash Database Video of the Week - Boulder 70.3 A Fighting Chance   Endurance News:   IRONMAN Boulder 70.3 IRONMAN 70.3 Boulder 2023 results: Long and Knibb win on home soil By Tomos Land Americans Sam Long and Taylor Knibb were unstoppable at IRONMAN 70.3 Boulder, as the pair blew the field away on the bike course to take commanding victories at altitude.   In the men's race, Canadian Lionel Sanders and American Chris Leiferman battled ferociously for second, with a similarly close finish in the women's race between Britain's Holly Lawrence and South African Jeanni Metzler.   Pro Men – No stopping Sam Long In the men's race, defending champion Matthew Sharpe of Canada was first out of the water, as a strong trio of swimmers that also included American Braxton Bokos and Australian Sam Appleton emerged +0:40 ahead of the chase pack, which was led by debutant Andrew Shellenberger.   Pre-race favourite Long was out of the water +2:19 back alongside compatriot Leiferman after a very strong swim, with Sanders within seconds of the pair heading into transition, as in total a group of eleven men headed out on to the bike between +2:15-2:20 from the lead.   On the bike course, Long quickly began to claw back time after a rapid transition that saw him shake off everyone but Sanders, moving him to within 30 seconds of the lead at the 28km marker. At this point, Sharpe was alone at the front and whilst riding strong, looked in grave danger of being caught sooner rather than later.   By the 42km mark Sharpe was still in the lead, with +0:13 over Long, but by the time they came through the next checkpoint at 55km, Long had managed to put a remarkable +1:29 into Sharpe in the space of 13km and looked good, as he built up a buffer of over two minutes to the likes of Sanders and Appleton.   Coming off the bike, Long was in control, as defending champion Sharpe, joined by Sanders and Leiferman, rolled into transition close to four minutes down on the Boulder native.   Through the first half of the run, Long looked in control, as his lead remained intact and his competitors seemed more focused on the battle for second, with Sharpe and Sanders trading blows after dropping Leiferman, who despite losing touch with the Canadians had more than three minutes to his closest rival.   By 18.5km, Long had a five minute buffer and looked on course to take his third successive middle distance win, as Leiferman made his way back past Sharpe and up to Sanders, with the real battle between this duo as they made their way into the final couple of miles.   As Long took the tape after a dominant performance from the minute he stepped on to the bike, Leiferman dropped Sanders and looked to be clear, until Sanders grappled his way back on to the shoulder of the BMC athlete, with the pair neck and neck going into the finishing straight.   Sam Long wins IRONMAN 703 Gulf Coast 2023 [Photo credit: Julio Aguilar / Getty Images for IRONMAN] [Photo credit: Julio Aguilar / Getty Images for IRONMAN] Misjudging the sharp corner into the finishing chute, Leiferman ceded the inside line to Sanders which proved to be a big mistake, as the Canadian prevailed in the sprint finish to take second place by a whisker, with Boulder based Leiferman celebrating his first race since Kona with a podium.   Pro Women – Knibb goes gun to tape In the women's field, all eyes were on 2022 IRONMAN 70.3 World Champion Taylor Knibb, who in her return to non-draft racing after surgery had opted to race her first middle distance since the world championships at an event close to home, despite the focus for the American continuing to be the Olympic Games next year.   Exiting the water, Knibb was at the front of the race, having swam with fellow American Lauren Brandon, who came into transition alongside the reigning world champion. Behind, Kiwi Teresa Adam was next out at +1:32, with Rachel Olson hot on her heels and Lawrence at +1:53, with recent IRONMAN 70.3 St George winner Metzler at +2:11.   Despite taking her time to put socks on in transition, Knibb quickly reeled in Brandon who was first out of transition and powered past her compatriot to take the lead, building a gap of almost three minutes by the 28km mark with the rest of the field unchanged behind her.   At 42km, Knibb was clear, as Adams passed Brandon and Lawrence began to work her way up to the podium positions, gapping Metzler and Olsen. By 69km, with Knibb +5:19 to Adams, the race seemed to be for the remaining spots on the podium, as Lawrence flew past Brandon and started closing down on the Kiwi.   By the time they reached transition, Knibb had +6:36 over Lawrence in second, who had not managed to shake Adams over the last few kilometres of the bike, as both came into T2 within 10 seconds of each other, but crucially close to four minutes ahead of strong runner Metzler.   By the 7.7km time split, Knibb's lead had continued to grow, as Lawrence built a big buffer to third place Metzler, who was looking very strong but still had a three minute gap to make up on second place. By 13.7km, with Knibb clear, Metzler was keeping things interesting by continuing to reel in Lawrence, who was holding strong in second but losing time.   Over the final few kilometres, as Knibb took the tape in commanding fashion after a gun to tape win, Metzler kept chasing hard, narrowing the gap down to just +0:50 at 18.5km to set up an exciting finale between the pair. Lawrence, however, rallied to hold on to second, with Metzler coming through for third.   Advertisements IRONMAN 70.3 Boulder 2023 Results Saturday June 10, 2023 – 1.9km / 90km / 21.1km   Pro Men 1. Sam Long (USA) – 3:33:23 2. Lionel Sanders (CAN) – 3:38:13 3. Chris Leiferman (USA) – 3:38:14 4. Tomas Rodriguez Hernandez (MEX) – 3:39:23 5. Matthew Sharpe (CAN) – 3:39:35   Pro Women 1. Taylor Knibb (USA) – 3:56:34 2. Holly Lawrence (GBR) – 4:04:39 3. Jeanni Metzler (RSA) – 4:05:26 4. Lesley Smith (USA) – 4:12:57 Batya Beard - 4:15:20       Will Your Next Running Coach be Artificial Intelligence? Alicia Woodside This article originally appeared on Trail Runner   Look across the internet and you'll find many different options for trail and ultrarunning coaches. In a May 2022 survey fielded by the American Trail Running Association, 14 percent of trail runners had coaches, and 4 percent were considering getting a coach.   With new Artificial Intelligence (AI) innovations, like OpenAI's ChatGPT and Google's newly-released Bard, will AI coaches compete with human coaches? How will these emerging technologies affect coaching as we know it?   What is AI (Artificial Intelligence)? If you ask ChatGPT to define itself, it will say: "the development of computer systems that can perform tasks that normally require human intelligence, such as visual perception, speech recognition, decision-making, and language translation."   The reason AI has become the tech world's darling is that there have been incredible advances in a type of AI known as "Large Language Models," or LLMs. These models use natural language processing and have the capacity to quickly complete complex tasks. The company OpenAI is leading the way with ChatGPT, which can do things like summarize a long body of text, infer meaning, transform data from one language or format to another, and even expand text: you can literally give the model one sentence and ask it to complete your paragraph.   According to Stanford University's Human-Centered Artificial Intelligence group, the new models are incredibly powerful: "These models have already been used to co-author Economist articles and award-winning essays, co-create screenplays, and co-construct testimonies before the U.S. Senate."   How AI is Being Used in Coaching Today A December 2022 report by McKinsey & Company found that AI adoption by companies has more than doubled globally since 2017, with 50 percent of companies stating that they've adopted AI in some form.   Currently, we have yet to see an app that's fully leveraging the new technology to coach trail runners. Instead, what you'll find is a growing marketplace of digital training tools that use existing, more stable forms of AI, like machine learning. These apps can analyze your data and dynamically adjust your plan, based on pace, heart rate, and in some cases, power meter data. Companies leading the way include TrainAsONE, AIEndurance, Athletica, HumanGo, and enduco.   And I will add Predictive Fitness to the list.   What's New in the 303:   Cyclists For Community, A Look Inside Their Work in 2023 By Bill Plock   June 14, 2023--Wide shoulders, bike paths, and any infrastructure installed or improved to provide safer cycling just don't happen. They are advocated for, fought for and voted for. It's hard to get most times and comes with a great deal of strategy and relationship building–and money.   This is a copy of Cyclists For Community's (C4C) latest update of all of their activities and initiatives so far in 2023. It's interesting to learn about all the projects and initiatives on their plate.   Included is a link to all the road and infrastructure projects happening in Boulder County–the costs of projects, impact, and timing.   Even if you don't live or ride in this area, this is an example of what a local advocacy group can do. We have many, many groups in Colorado that have a massive impact on improving cycling whether it be on road or dirt.   Here is a list from Bicycle Colorado of all of the local advocacy organizations.   The rest, from Matt Muir of C4C   When you donate and support C4C, these posts show where your support goes. C4C's annual fundraising gala, Crank It Forward, took place in May 2023.  It was a big success, thank you to everyone who helped.  Here's a look at where the $91,000 (the updated figure as of June 14) raised at Crank It Forward is going.   Bicycle Colorado This dataset shows all CO crashes in 2021. You can see the streets/intersections where these occurred in columns D & E. Do you see any patterns in where these crashes are happening? Do you have thoughts on where your community could put new speed cameras? https://docs.google.com/spreadsheets/d/114ulRs6nSOXdTVpLrmsCCFd9jx3BvOAQOZoU0UsS5gY/edit?fbclid=IwAR0G23auQGqiawdhkau8QyKpSVcpPuOOjFgv-OV4l6b3NwWaUGd99CuTJ8M#gid=1383961553     Video of the Week: 2023 IRONMAN 70.3 Boulder: A Fighting Chance Ep.2 presented by Wahoo Fitness   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!

Is there something that makes you feel alive and not because it is easy but because you have to work so hard for it? That is what racing triathlon does for me.I take you through the course physically and emotionally. I share lesson learn and improve I made from failures in the past. As most race reports, I let you into my head and heart. I tell the real story, and let you see the real me. If you are striving for a goal, then this is the podcast for you. If you are trying to get to your optimal weight, come join us for the 5-day challenge to jumpstart your journey. Go to instagram @kamibankscoaching, and click on my profile to get the link to sign up for the challenge.

Welcome to Episode #391 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion.   This weekend is IRONMAN Boulder 70.3! Who's racing and what to expect.   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 - IM Hamburg Tragedy, CFO Mike Reilly Top 10 What's new in the 303 - Boulder 70.3 Preview, Bill's new bike/power/mixed terrain, Unbound Video of the Week - Body surfing   Endurance News: What Happened in The Fatal Crash At Ironman Hamburg: A Firsthand Account, Context, and Expert Insight JUNE 5, 2023 TIM HEMING   Following Sunday's tragic events at Ironman Hamburg, where a motorcycle driver carrying an official race photographer was killed and a participant has been hospitalized, Triathlete has spoken to individuals who were on site and familiar with the race, as well as an expert in motorbike logistics for mass sporting events to help provide insight.   Occurring at roughly mile 22 on the bike course, a section where participants are cycling in both directions, the 70-year-old motorcycle driver carrying a cameraman, collided with a 26-year-old racer, according to an AP news report.   “The race participant and the photographer received onsite care, before being transported to a nearby hospital where they continue to receive treatment,” said a statement from Ironman. The driver died on the scene.   German broadcaster ARD ended its live broadcast of the event upon learning of the fatality, and racers were rerouted around the accident site while racing continued.   A firsthand account We spoke to pro triathlete Kristian Hogenhaug, who was within meters of the crash, Australian pro Renee Kiley, who raced on the same course last year, triathlon statistician and Triathlete contributor Thorsten Radde, who was on-site working for German television, and veteran cameraman/motorcycle driver Paul Phillips, who ran Ironman's motorbike driving operations in North America up until last month.   Emotions are still raw for Denmark's Hogenhaug, who was directly across the highway when the accident happened, with part of the debris punching a hole in his disc wheel. “I heard a huge crash and everything was in slow motion,” he explained. “I thought maybe a motorbike had punctured and then half-a-second later a tri bike flew in the air and landed almost in front of me, but I didn't see the persons involved.”   The Team BMC rider was approaching the end of the out-and-back section on the first of two laps on the 112-mile bike route, when a motorbike collided head-on with an age-group cyclist heading in the opposite direction.   Mike Reilly Interview on TriDot Podcast CMO. If there's a word or phrase in the app to get your butt out of bed or get to the finish line. 214 Ironman Races   Top 5 of 10 Remember your why Control your attitude Have Run / cheer someone else on Don't take it too seriously Never be disappointed with a finish   What's New in the 303: IRONMAN 70.3 Boulder 2023: Start time, watch live and preview By Tomos Land   Racing resumes in North America this weekend, as the multi-sport mecca of Boulder hosts the 21st edition of IRONMAN 70.3 Boulder.   A star-studded entry in both the men and women's fields will compete at breathtaking elevation of close to 1,600m, with home favorite Sam Long amongst a number of athletes on the start line that will be hoping to do well at altitude.   In our preview piece below, you can find all the information you need, including start times, streaming information and a full preview of the men and women's professional fields.   Start time and how to watch live The race takes place on Saturday June 10 2023, starting from the Boulder Reservoir at 0705 (MDT) on Saturday morning for the men, with the women five minutes later. That corresponds to 1405 in the UK and 1505 CET.   The race will be shown live, one of the 12 IRONMAN 70.3 events to be broadcast in 2023 on Outside TV. You will be able to watch for free via web, mobile or connected TV app.   As always, the ever reliable IRONMAN Tracker is the perfect data addition to support your viewing. If you haven't got it on your phone already, where have you been?!   Pro Men With 55 professional men on the start list, the men's field in Boulder not only boasts quality, but also a whole lot of quantity, with a massive American contingent racing on home soil in Colorado this weekend.   Sam Long wins IRONMAN 70.3 St George 2023 photo credit Jacob Kupferman / Getty Images for IRONMAN [Photo credit: Jacob Kupferman / Getty Images for IRONMAN] Leading the list is Boulder native Sam Long, who having won this race in 2021 and winning his last two half distance events, seems to be the man to beat on Saturday.   The American has raced well against strong domestic fields since splitting with short term coach Dr Dan Plews, beating long time rival Lionel Sanders and rising American star Trevor Foley, both of whom are competing in Boulder, at IRONMAN 70.3 St George and IRONMAN 70.3 Gulf Coast in recent weeks.   Training partners Foley and Sanders will hope to turn the tide on Long in Boulder, but will face an uphill battle, as the PTO World #6 looks to be coming into some strong form, and will undoubtedly want to be on top form in what could be considered a “home” race.   Elsewhere, Canadian Olympian Matthew Sharpe, the defending champion, will certainly be in contention for the podium, with American veteran Tim O'Donnell and young Mexican star Tomas Rodriguez also strong shouts for a top-3 finish. In truth, Long looks at the moment to be head and shoulders above the rest, with Sanders the most likely to challenge him if he can find the type of form that has eluded him for much of this season so far. The battle for the podium will be especially intense and the chances of the IRONMAN 70.3 World Champs slots rolling a long way down are high given the quality up front.   Pro Women In the women's race, Britain's Holly Lawrence is the strong favourite, but will have a resurgent Jeanni Metzler to contend with, as both Boulder-based athletes look to take another step forward as they push for bigger goals later in the year.   Lawrence has raced well so far this season, with fourth in Oceanside and a top-10 in Ibiza, but is yet to have things really click for her on race day. Boulder could be the perfect opportunity to hone her race day skills and boost her confidence as she builds towards the PTO US Open in Milwaukee in August.   Metzler, on the other hand, has had a little more success this season, with a win in St George and a podium in Chattanooga, but hasn't been able to face off against a top-10 calibre athlete aside from a dominant Paula Findlay in Tennessee, and will likely relish the chance to do so against Lawrence in Colorado.   Lauren Brandon leads the Americans on world ranking in Boulder, but all eyes are likely to be on Taylor Knibb, who after a significant period of time out with injury, will race her first half distance race since winning the IRONMAN 70.3 World Championship title last October.   Ironman 70.3 Boulder Recent Winners 2022 – Matthew Sharpe and Rachel McBride. 2021 – Sam Long and Emma Pallant-Browne. 2019 – Chris Leiferman and Skye Moench. 2018 – Callum Millward and Ellie Salthouse. 2017 – Tim Don and Jeanni Seymour. Prize Money: What's on the line? The prize purse on offer this weekend is $50,000 – with each of the winners collecting a $7,500 share of that total.   In addition to money, there will be a total of four qualifying slots (two MPRO / two FPRO) for the IRONMAN 70.3 World Championship in Lahti, Finland this summer.   The total funds will be paid eight-deep, as follows: $7,500 $5,000 $3,750 $3,000 $2,000 $1,500 $1,250 $1,000   My Volunteer Gigs:  Info Tent: Friday, Jun 9th 2:00 PM - 5:00 PM  Transition Crew 1st Shift: Saturday, Jun 10th 4:15 AM - 9:00 AM   Video of the Week: Body Surfing   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!

Last weekend the N. American IM season kicked off with Oceanside 70.3 and this weekend Super League Pros race in the London Arena Games. Bill, how's Carbondale, Colorado?   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 Discussion - Life Hacks for the Time Crunched Athlete Endurance News - 70.3 Oceanside Pro Results, Arena Games London Saturday, What's new in the 303 - Pro Tips for Boulder 70.3 and What Up in Carbondale? Video of the Week - 70.3 Oceanside Highlights and Lowlights   Discussion: Life Hacks for the Time Crunched Athlete: I was recently invited to be a guest coach on the TriDot podcast. Every week they have a Warmup, Main Set and Cooldown with a TriDot coach. I was asked to describe my coaching specialty, which I feel is helping beginner to experienced triathletes overcome plateauing factors, overcome confidence issues and work/life/train balance, especially for long course athletes.   Life Hack 1 - During one of my IM training long rides, I took off at 9am and told my wife I'd be back at 4. When I got home, my wife said 'I thought you would be back in 4 hours'. I reminded her that I said 'back at 4pm' and we decided to agree to disagree. I went to the Office Max and bought one of those "Will Be Back At" window clock with the plastic hour and minute hand that the pharmacist or barber puts on the door at lunch hour. We put that on the garage door to make sure I was setting expectations. Life Hack 2 - When I was in the peak of IM training I had tight windows of time to squeeze in my workouts like a 1 hour swim in the morning. If I didn't get to the pool right at 5, I wouldn't have time to complete the swim before 6am in time to get home, showered and ready to take the girls to school on my way to work. When you get to the pool at 5am and realize that I left my swimsuit at home I would be devastated. My house is only 10 minutes away, but it would be 30 minutes before I could be back at the pool. I learned to keep a spare swimsuit in my glovebox and that saved my workouts that I otherwise would have lost.   Endurance News:   Oceanside Corrections Taylor Knibb was in the broadcast booth instead of toeing the line It was an in water start in the bay and not a beach start into surf as it was in 2022   9 Takeaways From the Pro Race at 70.3 Oceanside TIM HEMING    Ironman 70.3 Oceanside marked the start of the North American Ironman season. Located just up the coast from the birthplace of triathlon, and with a packed field of professionals, expectations for Oceanside were high – and the race delivered.   It might have been a cold morning, but the action soon became heated. After two enthralling races, we were left with some red-hot run splits and two deserving new champions. Leo Bergere carried out his plans for a smash-and-grab win in California, breaking the tape in 3:45:25 on his long-course stopover en route to Paris 2024, while Tamara Jewett laid down a blazing-fast run to push her way to the top podium step in 4:08:09.   Here are nine things we're taking away from the race as we blast off into the 2023 season.   Missed the action in Oceanside? Outside Watch has made the replay of the race broadcast free for all. See the race from start to finish by hitting the button below:   1. No one made the same (freezing) mistake twice. The weather in most of the United States has been miserable of late, and despite it being Southern California, the early start of the day – with the pro men going off at 6:40 a.m. – made for chilly conditions. The water temperature was just 57 degrees F, and the ambient conditions not much more. But whereas a host of athletes were caught out (and near-hypothermic) in similar conditions at the Ironman 70.3 World Championship in Utah last year, lessons had clearly been learned.   Notably, Holly Lawrence ditched her normal high-cut racing suit for additional layers, and swapped blue lips for blowing past a chunk of the men's field. Perhaps the decisions of 70.3 world champion Taylor Knibb had been noted from St. George, where the the number-one priority for the now reigning 70.3 world champion was to be cozy for the start of the bike leg. (Although there were no such considerations for Knibb here, as she wasn't racing – instead, was wrapped up in the Ironman commentary booth.)   https://twitter.com/IRONMANtri/status/1642188291368787969   2. The payout isn't as big as you think. This was a high-profile curtain-raiser to the North American Ironman season, with almost 100 names on the pro start list, 3,500 amateurs and a live broadcast to boot. Yet the prize money at just $50,000 was derisory, especially compared to other pro prize purses offered by other race organizers. Some quick math on the $1,200 Ironman pro license shows that if they race on average four times a year, then around $30,000 poured into Ironman's coffers for this race from their license fees alone. Essentially, the pros are funding much of their own prize pot. The age-old problem is that although there is huge value in the pros for below-the-line marketing of the Ironman brand – i.e., the pictures that sell these races – Ironman prize purses may not necessarily align with that value.   3. 5-star performances are the norm, not the exception. https://twitter.com/IRONMANtri/status/1642188291368787969 (Photo: Donald Miralle/Ironman) From early on, it was clear that there were only ever five women in this contest, and all of them had a chance at the win. Paula Findlay led early and faded late, while Tamara Jewett held on early and hammered through at the end. There were no surprises in Chelsea Sodaro, Kat Matthews and Holly Lawrence, either – they were in the mix, and moves from all three made for more exciting racing. The pro women's field has some bona-fide superstars right now. The rest of the season, whether it's PTO racing or Ironman, comes laced with anticipation. The rest of the pack must work out how to catch on and catch up.   4. Bergere was brilliant – but won't be back. As was befitting a reigning World Triathlon Championship Series champion, Bergere was a class act from first to last in Oceanside, leading the swim, staying upfront on the bike leg and then leading through the half-marathon. We shouldn't be surprised. We found out before the race that he's done the work dialing in his position on the time trial bike, he's won over this distance before, and he's an Olympic medal favorite for Paris – so speed isn't a problem. That's even true with Jason West marauding through the field. The 26-year-old Frenchman just stayed cool, checked his watch, looked over his shoulder, and eased to the tape.   But if you're looking for more non-drafting action from Bergere, you'll have to wait. It's now full focus on Olympic qualification and a return to the World Series. The French short course men have the strongest depth of talent in the world currently, and he needs to make sure he's on the team for next summer on the banks of the Seine. If people weren't sure of his name in Oceanside, it's likely to be a household one after Paris.   5. The runners are getting into position. There has never been any doubting the running pedigree of USA's Jason West and Canada's Tamara Jewett. For many observers, they are the two quickest runners in middle-distance triathlon right now. If they're in the mix come T2, they're strong favorites for the win. Even a 30-second blocking penalty on the bike for Jewett was shrugged off as a minor inconvenience as she plowed her way out of T2 and into first place. With superbly executed swims and bikes, the case as contenders has been well and truly proven for both. If the dime hadn't already dropped, the idea of them being allowed to (legally) sit in on a paceline without being attacked in future has dissolved just as fast.   6. About those run splits… In the 13.1 mile run leg, West clocked a 1:07:41, and Jewett 1:13:00. West and (particularly) Jewett's half-marathon splits blew up on social media with no filter to the hyperbole that was flowing. They were fast and deserved the praise, no doubt, but take a look at the historic performances of both athletes and you can see it's in the same ballpark as they've regularly been clocking for 70.3 runs over the past three years. All it proves is that this isn't a one-off, and in many ways, that makes it even more exciting for what's to come.   7. Three minutes is not enough between pro fields. Having the professional women start three minutes after the pro men, when the men's field is saturated and the threshold for being a pro man isn't high enough, is a recipe for a mashed-up mess, with pro women forced to swim and bike through the back end of the men's race. Getting separation between the two races may not always be easy, but there has to be a better option than than a measly three minutes.   8. Emotion is rocket fuel. Oceanside was awash with emotion even before the cannon went. Particularly, Matthews – returning from a bike crash that almost took her life before Kona – and Sodaro, who admitted to debilitating mental health struggles in the wake of her Ironman title triumph in October. Emotion has long been the intangible dimension that adds jeopardy to the result. How both Matthews and Sodaro, and even Sam Long – who saw this as a redemption race after a controversial penalty in St. George – responded showed they have the maturity not just to process emotions, but harness them into a performance to be proud of.   9. Chelsea has the final word. After 4 hours of intense racing, Sodaro used the post-race interview to reaffirm her pre-race commitment to give her prize money ($5,000) to Moms Demand Action, a grassroots movement trying to address the nation's culture of gun violence. Her simple message: “I just want to be able to drop my child off at school with the knowledge that I'll be able to pick them up again.”     American Couple McQueen and Sereno Both Hoping to World Championship Titles in London April 5, 2023   /ENDURANCE SPORTSWIRE/ – American golden couple Chase McQueen and Gina Sereno are hoping to complete a unique World Championship double as they race in the final of Arena Games Triathlon powered by Zwift in London on Saturday (April 8).   McQueen, one of the USA's greatest short course hopes, and Sereno, who also holds down a full-time job at the jet propulsion laboratory at NASA, had the dream day when the Colorado based couple both won at Arena Games Triathlon Montreal.   That means they sit joint top of the World Championship standings alongside Arena Games triathlon Switzerland winners Henri Schoeman and Zsanett Bragmayer heading into the final at the London Aquatics Centre at Queen Elizabeth Olympic Park (17:30 local time).   If they can master the short, sharp and intense unique hybrid race format of real life and virtual racing one more time each then they could boast a pair of World Championship titles to take back home.   Chase McQueen said: “To see Gina win and execute the perfect race I was just so proud of her. I don't know if it was excitement or happiness and pride, but it took a lot of pressure off of me and I would go out there and do what I could and I would still be really happy because of the race that she had. To both come home with gold medals in a race like that…it's rare to have a good day like that in the sport, and to have a good day on the same day as her in the same spot is really special and for sure a memory I will remember for the rest of my life.   “I am heading to London with the expectation to try and win a world title, but to manage that together helps a lot. There are a lot of really good people there and people that aren't competing for the overall Series but we are both going there to win and hoping to come home with world titles.”   Gina Sereno said: “I was so excited to win (in Montreal). I didn't know if that would be possible but as the rounds went on I felt relaxed and felt comfortable in the heats. Chase did so well in his heats and I felt he could win as well. Watching him bike so hard and his face and thinking about all the times we ride on our trainers together I knew he was going hard.   “It will be really fun to be in the finals in London and see what I can do at this next level. I didn't get to leave it all out there in Montreal so being in an environment where there are better people and more challenges I am really excited to see what I can get out of myself and my goal is to win.”   Schoeman's story is also a remarkable one as the 2016 Olympic bronze medallist and 2018 Commonwealth Games champion from South Africa battles back from nearly three years out of the sport with health and injury issues which almost forced him into retirement.   Hungary's Bragmayer, meanwhile, is looking to go one better than her runner-up spot in 2022 and will again race alongside her teammat,e 15-year-old Fanni Szalai, who produced a sporting fairytale to make the podium in Switzerland at her first ever elite level event.   Also competing in London but not in contention for the title are the likes of British star Beth Potter, Cassandre Beaugrand of France who won this event in 2022, and Gustav Iden, the current Ironman World Champion.   What's New in the 303: Learn From the Pros: Set a PB in Boulder Brittany Vermeer IRONMAN 70.3 Boulder is a classic race set at foot of the Flatiron Mountains. Here's how to race your best. An oldie but goodie, IRONMAN 70.3 Boulder will celebrate its 21st anniversary this year. On June 10th, triathletes from around the world will gather at the triathlon mecca of the US to compete on a challenging course set at the foothills of the iconic Flatirons.   Nobody knows this area better than the triathletes who live there, so we have two local pros and a coach to give us the inside scoop on everything you need to set a PB at IRONMAN Boulder 70.3.    Endurance coach Lauren Vallee has competed at IRONMAN 70.3 Boulder once and IRONMAN Boulder three times.   “You can't beat the views at this race,” she says. “Even though I've lived here for seven years now, I'm still awestruck when racing this course. The other thing that's unique is the community support. It's likely you'll see legendary athletes like Dave Scott, Joanna Zeiger, or Simon Lessing cheering on athletes.”   Professional triathlete and IRONMAN Now commentator Dede Griesbauer also calls Boulder home. “The whole experience of being in Boulder for a race is a memorable one, from swimming in ‘the Res' to biking and running on its iconic roads,” she says. “Once your day is done, athletes will often take a dip in the Res to cool off, tell stories of the day, and cheer other athletes across the line for hours on end.”   Another Boulder local, professional triathlete Justin Metzler has raced IRONMAN Boulder 70.3 three times and IRONMAN Boulder once. “In 2021, I was fifth at the IRONMAN 70.3. Last year, I was second. Now, I have to come back in 2023 for the win. If I don't win this year, I'll keep coming back until I do, because this race is a big one on my bucket list.”   Athletes begin their journey with a one-lap swim in the Boulder Reservoir, aka “the Res,” before exiting by the boat ramp and heading into transition. Metzler anticipates the June swim will be chilly—between 60 and 65 degrees F.    “Boulder Reservoir is a calm, safe body of water, but the one thing I've made critical errors with in the past is going out too hard,” he says. “Even though I live here at altitude, it's easy to go above threshold early, and you end up paying the price five times over.”   Gaining an extra 30 seconds in the swim isn't worth putting yourself in the hole at the start of a four to six-hour race. To resist the temptation, Metzler suggests taking the first two buoys as a warm-up and building in effort.   Concerning swim gear, Vallee recommends using tinted goggles because athletes will be swimming directly into the bright Colorado sunshine.    The new and improved bike course will take athletes on a two-loop, fast, rolling bike course. From Diagonal Hwy towards Foothills Hwy, athletes will have some short rollers until they make a right onto rural Hygiene Rd. towards 75th St. At that point, it's downhill and fast.   Once you find your way back onto Diagonal Highway, continue past the Reservoir gates for the second lap, with one more loop of the above rollers and fast descents. After athletes complete their two loops, they will merge back into the Boulder Reservoir through the gates along Diagonal Hwy and into transition.   The route features 2,700 feet of elevation gain, complete with stunning views of The Flatirons. Despite the climbing, our experts described this as a fast course.     “Be prepared to time trial, climb, and descend,” Vallee says.   Because Boulder is at altitude, expect your heart rate to be higher than normal and your power numbers to be lower. Metzler says rate of perceived exertion is the best method for pacing this course.   “One advantage we have at altitude is there's less wind resistance, so the bike times are notoriously quite fast,” he says. “Despite the challenging conditions, it's a good place to try for a PB, as long as you have all your ducks in a row with preparation and pacing strategy.”   This two-loop course is unique because the majority takes place on hard-packed dirt and gravel roads. Because of the varied terrain, Vallee cautions runners not to get frustrated if their pace fluctuates.    “The road conditions can mute the ‘pop' runners normally feel on concrete or blacktop,” she says. “Though the run looks fairly flat, it's deceiving. While running the out-and-back on Monarch, you can easily have a 20-second per minute mile swing in pace. Don't let that get in your head. Trust your plan and stay confidence in your pacing.”   Also, be thoughtful in your footwear selection. “Super high stack shoes without any stability will be more challenging because the road is mostly on crushed gravel and dirt,” Metzler says.    Although there's not much gain (318 feet), it can be hot on Dam Rd., so having a well-planned hydration strategy is a must. “This run is one of the more challenging on the circuit with the uneven terrain and the heat,” Metzler says. “I've raced here in June and August, and we've had very warm days.”   However, the spectator-friendly nature of the two-loop course will provide a motivational boost for athletes. “The run is a course that athletes love to hate and hate to love!” Griesbauer says. “For the bits around the Res itself, you're fully exposed with little shade, so if it's a hot and or windy day, prepare to put up a fight. But the amazing Boulder crowds will carry you through.”   In June, the average air temperature in Boulder is 86 degrees F and the water temperature is 66 degrees F, so athletes should expect a chilly start and a hot finish. On top of that, Boulder sits at 5,318 feet above sea level, so altitude is another factor to take into consideration.   “Don't panic if you're coming to altitude from sea level,” Vallee says. “Simply keep in mind that it will take longer to recover from surges, so be smart with pacing.”   Metzler has a tip for those who train at lower elevations and will be traveling to the race. “Everyone responds differently to altitude, but my recommendation would be to come up as late as possible, if you're coming from sea level, to try to retain some of that sea level oxygen you have in your day-to-day training,” he says.    Finally, when racing in Boulder, Metzler has one cardinal rule: respect the heat. “It's something I've always had to manage here. The sun is really oppressive, so you have to stay on top of core body temperature, fueling, hydration, and sodium.”   Lauren Vallee: “Be prepared for hot, dry, and exposed conditions. Don't panic if your run pace is slower than other IRONMAN 70.3's you've done.”   Dede Griesbauer: “There are few roads leading into the Boulder Res, so pack your patience and leave a lot of time on race morning.”   Justin Metzler: “Use rate of perceived exertion, rather than the numbers you see.”     Video of the Week: Ironman 70.3 Oceanside 2023 Highlights and Low light!   The Crawl - Sian Welch & Wendy Ingraham (1997)   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!

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

In this episode, we hear from 2X Ironman Finisher, Jon Welty. Jon is married, recently transitioned from being a collegiate cross-country and track and field coach to a corporate recruiter and is currently training for Ironman Florida. Jon lives in St. Louis, MO with his wife and since our recording have celebrated their 2nd wedding anniversary.Jon provides some details about his athletic background starting in high school; he played football, basketball and ran track. He explains that he discovered that his natural ability was running and when it came time to decide where to continue his education, he choose Manmouth College for a few reasons.Jon reveals that his inspiration for looking at the sport of triathlon stems from a childhood memory. We talk about how he followed the “traditional” path from Sprint distance to full Ironman and Jon points out another reason I should race a local Olympic distance race this summer.When talking about his experiences at Ironman Boulder and Ironman Couer d'Alene, Jon admits that he learned lot from both races. He talks about the change in his nutrition plan. Taking in what he can by himself, Jon has decided to use services of a coach while training for his next race.Jon provides a perfect analogy of how a coach can help you correct the things we can't see. We talk about what made he choose Couer d'Alene as his 2nd race. He also talks us through what drew his to choose Ironman Florida as his next race. We talk about some of the things that Jon's coach has him focused on during this time.We talk about Jon's thoughts on his potential if all things go well. We discuss what at the time of the recording was the upcoming Sub 7-hour project and I acknowledge a previous guest's accomplishment that I didn't fully appreciate at the time of the original recording.Jon shares some fantastic final thoughts, and we agree that it's ok to not be ok sometimes.

This week we have Collin Chartier back from the Collin's Cup in Slovakia. Collin matched Kyle Smith on the swim and Gustav Iden on the bike. Collin beat out Kyle for a 2nd place and 2 points for the USA.  We're looking forward to hearing about their 3-way battle and the Collin's Cup in general. Show Sponsor: VENGA CBD   We're huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation.   Venga offers personalized CBD plans. All you have to do is take a simple quiz to get you started! Answer a few questions and, voila - there's your personalized CBD recommendation! It's all based on YOU - what CBD YOU need right now to meet your goals.   Guys, it's super easy to go take this quiz on their website. Just go to vengacbd.com/quiz and (you didn't hear it from us but…) there's a freebie in it for you just for taking the quiz.   We trust these guys 100% and they'll make it really easy for you to get started with the RIGHT CBD.    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview with Collin Chartier Endurance News IRONMAN 70.3 World Championship in St George Julie Moss Award at The Collin's Cup What's new in the 303? Sebastian's new Scott bike at Lookout last week Buff Classic 303 and Channel 7   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Collin Chartier Collin discovered the sport of triathlon at 14 years old as a swimmer, with a background in playing football and mountain biking.   There is nothing more satisfying to Collin than achieving his potential through hard work, persistence, and self-belief.  A month ago he came in 3rd at Ironman Boulder 70.3.  Got a ticket to the Collin's Cup and then crushed out a 2nd place to Gustav Iden and is back in Boulder.  Let's chat with Collin Chartier.     Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  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:   PROFESSIONAL TRIATHLETES ORGANISATION ANNOUNCES LIONEL SANDERS AND HOLLY LAWRENCE AS WINNERS OF THE JULIE MOSS AWARD FOR COURAGEOUS PERFORMANCES AT THE COLLINS CUP The Professional Triathletes Organisation today announced that Team Internationals' Lionel Sanders and Team Europe's Holly Lawrence have been awarded the Julie Moss Award for their courageous performances at The Collins Cup.   The Julie Moss Award is named after Julie Moss, whose performance at the 1982 World Championship in Kona, in which she collapsed and crawled across the finish line, has come to signify the indomitable spirit of triathlon. In many ways she is the inspiration of the PTO's motto, “Dum Spiro Spero,” which means “Whilst I breathe, I hope.”   The many gutsy performances at the Collins Cup made this decision extremely difficult. From Team Internationals' Kyle Smith racing with one aerobar after crashing, to an unwell Daniela Ryf of Team Europe pushing herself on the run to earn three vital points, from the outstanding performance by American Chelsea Sodaro barely six months after the arrival of her baby Skye, to the mad sprint by Team Internationals' Jackson Laundry in the final two kilometres to win his match, the day was filled with grit and determination. But the performances of Sanders and Lawrence particularly captivated the fans and showcased the meaning of The Collins Cup.   Canadian Lionel Sanders, the spiritual leader of Team Internationals, arrived at the event having finished second at IRONMAN Copenhagen only six days before. However, nothing was going to stop him leaving his body and soul on the racecourse for the PTO's flagship event. Sanders not only competed on just six days rest from a full distance race, but he then rose from the pavement after a bike crash to win his match against Europe's Sebastian Kienle and USA's Andrew Starykowicz.   Simon Whitfield, Olympic Gold Medal winner and Team Internationals Captain, commented, “There is literally no way to describe Lionel Sanders. You can exhaust your Thesaurus with words like relentless, indomitable, unyielding, driven, inexorable, and never come close to describing what Lionel Sanders is or does. You can only conclude it is beyond the realm of human comprehension. In everything the man does he lives his mantra to have “NO LIMITS.” It was an honour to be his Captain and experience his passion and spirit.“   For the women, Europe's Holly Lawrence personifies the values of the Collins Cup. One of the marquee matches against fierce rival Ellie Salthouse from Team Internationals was turning out to be well and truly epic as the women battled side-by-side for every stroke of the swim, colliding numerous times as each refused to yield a centimetre. It was triathlon's equivalent of Ali v. Fraser fought in the waters of the Danube River. Lawrence led on the bike until disaster struck, and she crashed not far from T-2. Bloodied, she rose immediately to continue the fight, but her damaged bike took almost five minutes to repair as she waited helplessly. She watched both Salthouse and USA's Skye Moench pass her and saw her chance to win the match evaporate. Bike repaired but spirit unbroken, she rode into transition to a standing ovation. With no chance to win her match, she nonetheless persevered in the run and denied Team USA and Team International bonus points, thus helping Team Europe to victory.   Natascha Badmann, Team Europe Captain, noted, “Holly Lawrence's performance was an inspiration to our team. We had already lost points in Match No. 1 with the tremendous performance of USA's Taylor Knibb. If Holly was not able to continue, we would have lost an additional 1-1/2 points. With grit and determination, she battled back to deny both Team USA and Team Internationals 1-1/2 vital points. This did not go unnoticed by the fans and the rest of Team Europe, who were not prepared to see Holly's effort be in vain.”   Lawrence mentioned in her post-race interview that if it had been a normal championship race, she would not have continued after it took so long to mend her bike, but since she was racing for Team Europe, she was willing to sacrifice her personal goals for those of the team.   What's New in the 303: Sebastian's New Bike, Communities Uniting and More Contributors Than You Might Think Thank you for your trust. Thank you for your patience. Thank you for your vulnerability and it was honor to ride with you last Friday. You thanked me so kindly and closed your text later that day by saying “God bless you and your family.” I do feel blessed. But what you don't know, what most don't know is the whole story, and I want to share with you my thoughts and feelings and how much the community made this possible.   Buff Classic adds Gravel Route, Still Openings for Sept 12th Ride. The Buff Classic has added the Dirty Epic which is a mixed surface course featuring some smooth asphalt, buff gravel, and some pretty epic Jeep road style descending. The ride starts up Boulder Canyon, which will be closed to cars, and turns up Magnolia Road around 4 miles up Boulder Canyon.  Magnolia is steep, averaging over 9% for the first 4+ miles, with some sections nearing 20%.  Whatever bike you are riding, be sure it has good climbing gears. Bikes that are 1x in the front will need a 40″ on the back.   303 and Channel 7   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

This week we have Collin Chartier back from the Collin's Cup in Slovakia. Collin matched Kyle Smith on the swim and Gustav Iden on the bike. Collin beat out Kyle for a 2nd place and 2 points for the USA.  We're looking forward to hearing about their 3-way battle and the Collin's Cup in general. Show Sponsor: VENGA CBD   We're huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation.   Venga offers personalized CBD plans. All you have to do is take a simple quiz to get you started! Answer a few questions and, voila - there's your personalized CBD recommendation! It's all based on YOU - what CBD YOU need right now to meet your goals.   Guys, it's super easy to go take this quiz on their website. Just go to vengacbd.com/quiz and (you didn't hear it from us but…) there's a freebie in it for you just for taking the quiz.   We trust these guys 100% and they'll make it really easy for you to get started with the RIGHT CBD.    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview with Collin Chartier Endurance News IRONMAN 70.3 World Championship in St George Julie Moss Award at The Collin's Cup What's new in the 303? Sebastian's new Scott bike at Lookout last week Buff Classic 303 and Channel 7   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Collin Chartier Collin discovered the sport of triathlon at 14 years old as a swimmer, with a background in playing football and mountain biking.   There is nothing more satisfying to Collin than achieving his potential through hard work, persistence, and self-belief.  A month ago he came in 3rd at Ironman Boulder 70.3.  Got a ticket to the Collin's Cup and then crushed out a 2nd place to Gustav Iden and is back in Boulder.  Let's chat with Collin Chartier.     Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  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:   PROFESSIONAL TRIATHLETES ORGANISATION ANNOUNCES LIONEL SANDERS AND HOLLY LAWRENCE AS WINNERS OF THE JULIE MOSS AWARD FOR COURAGEOUS PERFORMANCES AT THE COLLINS CUP The Professional Triathletes Organisation today announced that Team Internationals' Lionel Sanders and Team Europe's Holly Lawrence have been awarded the Julie Moss Award for their courageous performances at The Collins Cup.   The Julie Moss Award is named after Julie Moss, whose performance at the 1982 World Championship in Kona, in which she collapsed and crawled across the finish line, has come to signify the indomitable spirit of triathlon. In many ways she is the inspiration of the PTO's motto, “Dum Spiro Spero,” which means “Whilst I breathe, I hope.”   The many gutsy performances at the Collins Cup made this decision extremely difficult. From Team Internationals' Kyle Smith racing with one aerobar after crashing, to an unwell Daniela Ryf of Team Europe pushing herself on the run to earn three vital points, from the outstanding performance by American Chelsea Sodaro barely six months after the arrival of her baby Skye, to the mad sprint by Team Internationals' Jackson Laundry in the final two kilometres to win his match, the day was filled with grit and determination. But the performances of Sanders and Lawrence particularly captivated the fans and showcased the meaning of The Collins Cup.   Canadian Lionel Sanders, the spiritual leader of Team Internationals, arrived at the event having finished second at IRONMAN Copenhagen only six days before. However, nothing was going to stop him leaving his body and soul on the racecourse for the PTO's flagship event. Sanders not only competed on just six days rest from a full distance race, but he then rose from the pavement after a bike crash to win his match against Europe's Sebastian Kienle and USA's Andrew Starykowicz.   Simon Whitfield, Olympic Gold Medal winner and Team Internationals Captain, commented, “There is literally no way to describe Lionel Sanders. You can exhaust your Thesaurus with words like relentless, indomitable, unyielding, driven, inexorable, and never come close to describing what Lionel Sanders is or does. You can only conclude it is beyond the realm of human comprehension. In everything the man does he lives his mantra to have “NO LIMITS.” It was an honour to be his Captain and experience his passion and spirit.“   For the women, Europe's Holly Lawrence personifies the values of the Collins Cup. One of the marquee matches against fierce rival Ellie Salthouse from Team Internationals was turning out to be well and truly epic as the women battled side-by-side for every stroke of the swim, colliding numerous times as each refused to yield a centimetre. It was triathlon's equivalent of Ali v. Fraser fought in the waters of the Danube River. Lawrence led on the bike until disaster struck, and she crashed not far from T-2. Bloodied, she rose immediately to continue the fight, but her damaged bike took almost five minutes to repair as she waited helplessly. She watched both Salthouse and USA's Skye Moench pass her and saw her chance to win the match evaporate. Bike repaired but spirit unbroken, she rode into transition to a standing ovation. With no chance to win her match, she nonetheless persevered in the run and denied Team USA and Team International bonus points, thus helping Team Europe to victory.   Natascha Badmann, Team Europe Captain, noted, “Holly Lawrence's performance was an inspiration to our team. We had already lost points in Match No. 1 with the tremendous performance of USA's Taylor Knibb. If Holly was not able to continue, we would have lost an additional 1-1/2 points. With grit and determination, she battled back to deny both Team USA and Team Internationals 1-1/2 vital points. This did not go unnoticed by the fans and the rest of Team Europe, who were not prepared to see Holly's effort be in vain.”   Lawrence mentioned in her post-race interview that if it had been a normal championship race, she would not have continued after it took so long to mend her bike, but since she was racing for Team Europe, she was willing to sacrifice her personal goals for those of the team.   What's New in the 303: Sebastian's New Bike, Communities Uniting and More Contributors Than You Might Think Thank you for your trust. Thank you for your patience. Thank you for your vulnerability and it was honor to ride with you last Friday. You thanked me so kindly and closed your text later that day by saying “God bless you and your family.” I do feel blessed. But what you don't know, what most don't know is the whole story, and I want to share with you my thoughts and feelings and how much the community made this possible.   Buff Classic adds Gravel Route, Still Openings for Sept 12th Ride. The Buff Classic has added the Dirty Epic which is a mixed surface course featuring some smooth asphalt, buff gravel, and some pretty epic Jeep road style descending. The ride starts up Boulder Canyon, which will be closed to cars, and turns up Magnolia Road around 4 miles up Boulder Canyon.  Magnolia is steep, averaging over 9% for the first 4+ miles, with some sections nearing 20%.  Whatever bike you are riding, be sure it has good climbing gears. Bikes that are 1x in the front will need a 40″ on the back.   303 and Channel 7   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!

Meet Barry Siff:  Former USA Triathlon Board President, past ITU executive board member, and previous CEO of USA Team Handball, 2-time author, avid adventure racer, founder of the race that is currently Ironman Boulder 70.3 and countless other races. At 66, age is clearly just a number.  He talks with Morgon about those who don't think they can or don't know where to start.  He keeps is simple – start with a step, throw a frisbee, go fly a freaking kite. “You CAN do it all, you just have to keep pushing.”Contact Coach Morgon: https://morgonlatimore.com

This week we have pro triathlete Collin Chartier who came in 3rd just two weeks ago at IRONMAN Boulder 70.3 and he has been awarded an alternate slot for the Collin's Cup in Samorin, Slovakia. Collin discovered the sport of triathlon at 14 years old as a swimmer, with a background in playing football and mountain biking. Collin Chartier, from Burke, VA, is a professional triathlete.  In 2013, Marymount University recruited him for their varsity triathlon program, a first of its kind in the US, where he also competed in NCAA swimming and cross-country.  Collin graduated in May 2017, is fully committed pursuing triathlon at the highest level in ITU and long-distance. He is a full time nomad, training, competing, and traveling around the world. Show Sponsor: VENGA CBD   As you know, we're huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation.   We've been taking CBD for a long time now, but if you're new to it - or haven't yet tried it - you might be confused about where to start.   Venga is now offering personalized CBD plans. All you have to do is take a simple quiz to get you started! Answer a few questions and, voila - there's your personalized CBD recommendation! It's all based on YOU - what CBD YOU need right now to meet your goals.   Guys, it's super easy to go take this quiz on their website. Just go to vengacbd.com/quiz and (you didn't hear it from us but…) there's a freebie in it for you just for taking the quiz.   We trust these guys 100% and they'll make it really easy for you to get started with the RIGHT CBD.    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview - Collin Chartier Endurance News - Collin's Cup Heather replaced by Jocelyn McCauley; St George and Kona schedule changes What New in the 303 - Steamboat Gravel, Triple Bypass Video of the Week - Collin's Cup Countdown   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Collin Chartier Biography Collin discovered the sport of triathlon at 14 years old as a swimmer, with a background in playing football and mountain biking. Collin Chartier, from Burke, VA, is a professional triathlete.  In 2013, Marymount University recruited him for their varsity triathlon program, a first of its kind in the US, where he also competed in NCAA swimming and cross-country.  Collin graduated in May 2017, is fully committed pursuing triathlon at the highest level in ITU and long-distance. He is a full time nomad, training, competing, and traveling around the world. Colombia after my debut 70.3 and win in Cartagena 2019 and in articles ahead of the Spanish National Championships. I was projected to have a podium placing at Challenge Mogan among Jan Frodeno and Patrick Lange. Just two weeks ago he came in 3rd place at IRONMAN Boulder 70.3 and he has been awarded an alternate slot for the Collin's Cup in Samorin, Slovakia.   Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  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:   PROFESSIONAL TRIATHLETES ORGANISATION ANNOUNCES JOCELYN McCAULEY TO JOIN TEAM US AT THE COLLINS CUP LONDON, ENGLAND: The Professional Triathletes Organisation today announced that Jocelyn McCauley will be joining Team US at The Collins Cup, replacing Heather Jackson, who is unable to attend for personal family reasons.   Karen Smyers, Team US Captain, commented, “While we are disappointed for Heather that she cannot attend the race after working so hard to qualify, we are very lucky to have an in-form McCauley ready to don the Stars and Stripes for Team US.”   McCauley, who has just returned from maternity leave after her second child was born only five months ago, recently finished 2nd at IM Finland and commented, “It is a blessing and an honour to represent the USA at the Collins Cup. I am thankful for the opportunity and grateful for the PTO's paid maternity leave policy, which has allowed women professionals to thrive in their careers while at the same time attend to their families. While I will be leaving it all on the racecourse for the USA, it will be a joy for all the PTO professionals to celebrate the camaraderie of having our own organisation and event.”   The Collins Cup is the PTO's inaugural flagship event taking place on 28th August in Šamorín and is a new race format modelled after the Ryder Cup, which will see teams of International, European and USA athletes pitted against one another and put on display the excitement, rivalry, drama and personalities of the sport of triathlon.   UPDATED RACE PLANS ANNOUNCED FOR 2021 AND 2022 EDITIONS OF THE IRONMAN 70.3 WORLD CHAMPIONSHIP TAMPA, Fla. (Aug. 17, 2021) – IRONMAN today announced changes to the 2021 and 2022 editions of the IRONMAN® 70.3® World Championship based on the continued global impact of the COVID-19 pandemic. Travel and border restrictions are expected to prevent as many as half of the athlete field from being able to attend the 2021 Intermountain Healthcare IRONMAN 70.3 World Championship presented by Utah Sports Commission in St. George, Utah. As a result, the race will shift to a single-day event with both men and women racing on Saturday, September 18. Additionally, the 2022 IRONMAN 70.3 World Championship that was set to be held in Taupō, New Zealand will also now be held in St. George, Utah, giving the travel-restricted athlete community an opportunity to race in the “Land of Endurance” with a two-day format from October 28-29, 2022.   World Championships Ironman Kona will not take place this year, moves to February 2022 After it was revealed earlier today that Ironman is offering athletes the option to defer their Kona slots from this year to 2023, 2024 or 2025, there is now much more far-reaching news: it is rumored that the Ironman World Championship in Kona will not take place this year and has been pushed to February 2022.   That rumor comes from a source known to the Triathlon Today editors who is in close contact with the Ironman organization. The news is expected to be officially announced very soon. “It is the government in Hawaii that has made this decision. Due to the high infection rate in Hawaii, it will be decided that the World Championships will not take place this year either. This will be confirmed by Ironman very soon.”   What's New in the 303: Metzler, Knibb, Pallant-Browne Added to Collins Cup After Good Showings at IM Boulder 70.3 The Collins Cup is now set and IRONMAN Boulder 70.3 no doubt had an impact as Justin Metzler, Taylor Knibb and Emma Pallant-Browne were all chosen as Captains picks to join their respective teams. Metzler finished 5th in Boulder and Pallant-Browne and Knibb were first and second respectively helping them earn a spot. Also of note, added to the US team is Olympic silver medalist Katie Zaferes. Also racing in Boulder last week, and already on their teams were; Sam Long, Sam Appleton, Skye Moench, Jeanni Metzler, and Chelsea Sadaro. Colorado is well represented with residents Chris Leiferman, Matt Hanson, Rudy Von Berg, Sam Long, Justin Metzler, Jeanni Metzler, Taylor Knibb and Sam Appleton all racing in Slovakia.   Video of the Week: Countdown To The Collins Cup: Episode 1   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

This week we have pro triathlete Collin Chartier who came in 3rd just two weeks ago at IRONMAN Boulder 70.3 and he has been awarded an alternate slot for the Collin's Cup in Samorin, Slovakia. Collin discovered the sport of triathlon at 14 years old as a swimmer, with a background in playing football and mountain biking. Collin Chartier, from Burke, VA, is a professional triathlete.  In 2013, Marymount University recruited him for their varsity triathlon program, a first of its kind in the US, where he also competed in NCAA swimming and cross-country.  Collin graduated in May 2017, is fully committed pursuing triathlon at the highest level in ITU and long-distance. He is a full time nomad, training, competing, and traveling around the world. Show Sponsor: VENGA CBD   As you know, we're huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation.   We've been taking CBD for a long time now, but if you're new to it - or haven't yet tried it - you might be confused about where to start.   Venga is now offering personalized CBD plans. All you have to do is take a simple quiz to get you started! Answer a few questions and, voila - there's your personalized CBD recommendation! It's all based on YOU - what CBD YOU need right now to meet your goals.   Guys, it's super easy to go take this quiz on their website. Just go to vengacbd.com/quiz and (you didn't hear it from us but…) there's a freebie in it for you just for taking the quiz.   We trust these guys 100% and they'll make it really easy for you to get started with the RIGHT CBD.    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview - Collin Chartier Endurance News - Collin's Cup Heather replaced by Jocelyn McCauley; St George and Kona schedule changes What New in the 303 - Steamboat Gravel, Triple Bypass Video of the Week - Collin's Cup Countdown   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Collin Chartier Biography Collin discovered the sport of triathlon at 14 years old as a swimmer, with a background in playing football and mountain biking. Collin Chartier, from Burke, VA, is a professional triathlete.  In 2013, Marymount University recruited him for their varsity triathlon program, a first of its kind in the US, where he also competed in NCAA swimming and cross-country.  Collin graduated in May 2017, is fully committed pursuing triathlon at the highest level in ITU and long-distance. He is a full time nomad, training, competing, and traveling around the world. Colombia after my debut 70.3 and win in Cartagena 2019 and in articles ahead of the Spanish National Championships. I was projected to have a podium placing at Challenge Mogan among Jan Frodeno and Patrick Lange. Just two weeks ago he came in 3rd place at IRONMAN Boulder 70.3 and he has been awarded an alternate slot for the Collin's Cup in Samorin, Slovakia.   Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  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:   PROFESSIONAL TRIATHLETES ORGANISATION ANNOUNCES JOCELYN McCAULEY TO JOIN TEAM US AT THE COLLINS CUP LONDON, ENGLAND: The Professional Triathletes Organisation today announced that Jocelyn McCauley will be joining Team US at The Collins Cup, replacing Heather Jackson, who is unable to attend for personal family reasons.   Karen Smyers, Team US Captain, commented, “While we are disappointed for Heather that she cannot attend the race after working so hard to qualify, we are very lucky to have an in-form McCauley ready to don the Stars and Stripes for Team US.”   McCauley, who has just returned from maternity leave after her second child was born only five months ago, recently finished 2nd at IM Finland and commented, “It is a blessing and an honour to represent the USA at the Collins Cup. I am thankful for the opportunity and grateful for the PTO's paid maternity leave policy, which has allowed women professionals to thrive in their careers while at the same time attend to their families. While I will be leaving it all on the racecourse for the USA, it will be a joy for all the PTO professionals to celebrate the camaraderie of having our own organisation and event.”   The Collins Cup is the PTO's inaugural flagship event taking place on 28th August in Šamorín and is a new race format modelled after the Ryder Cup, which will see teams of International, European and USA athletes pitted against one another and put on display the excitement, rivalry, drama and personalities of the sport of triathlon.   UPDATED RACE PLANS ANNOUNCED FOR 2021 AND 2022 EDITIONS OF THE IRONMAN 70.3 WORLD CHAMPIONSHIP TAMPA, Fla. (Aug. 17, 2021) – IRONMAN today announced changes to the 2021 and 2022 editions of the IRONMAN® 70.3® World Championship based on the continued global impact of the COVID-19 pandemic. Travel and border restrictions are expected to prevent as many as half of the athlete field from being able to attend the 2021 Intermountain Healthcare IRONMAN 70.3 World Championship presented by Utah Sports Commission in St. George, Utah. As a result, the race will shift to a single-day event with both men and women racing on Saturday, September 18. Additionally, the 2022 IRONMAN 70.3 World Championship that was set to be held in Taupō, New Zealand will also now be held in St. George, Utah, giving the travel-restricted athlete community an opportunity to race in the “Land of Endurance” with a two-day format from October 28-29, 2022.   World Championships Ironman Kona will not take place this year, moves to February 2022 After it was revealed earlier today that Ironman is offering athletes the option to defer their Kona slots from this year to 2023, 2024 or 2025, there is now much more far-reaching news: it is rumored that the Ironman World Championship in Kona will not take place this year and has been pushed to February 2022.   That rumor comes from a source known to the Triathlon Today editors who is in close contact with the Ironman organization. The news is expected to be officially announced very soon. “It is the government in Hawaii that has made this decision. Due to the high infection rate in Hawaii, it will be decided that the World Championships will not take place this year either. This will be confirmed by Ironman very soon.”   What's New in the 303: Metzler, Knibb, Pallant-Browne Added to Collins Cup After Good Showings at IM Boulder 70.3 The Collins Cup is now set and IRONMAN Boulder 70.3 no doubt had an impact as Justin Metzler, Taylor Knibb and Emma Pallant-Browne were all chosen as Captains picks to join their respective teams. Metzler finished 5th in Boulder and Pallant-Browne and Knibb were first and second respectively helping them earn a spot. Also of note, added to the US team is Olympic silver medalist Katie Zaferes. Also racing in Boulder last week, and already on their teams were; Sam Long, Sam Appleton, Skye Moench, Jeanni Metzler, and Chelsea Sadaro. Colorado is well represented with residents Chris Leiferman, Matt Hanson, Rudy Von Berg, Sam Long, Justin Metzler, Jeanni Metzler, Taylor Knibb and Sam Appleton all racing in Slovakia.   Video of the Week: Countdown To The Collins Cup: Episode 1   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!

Why are triathlons a microcosm for my life? I share the lessons I learned on the day,  and then I discuss how I apply them to my life.A few lessons learned:A good thing takes time, allotting for a learning curve and choosing patience. Learning how data is helpful from a curious perspective vs a judging perspectiveConfuse cause errors Learning to reset - deep breathFinding our silver linings Trusting in the process - taking your next step forward Checking in - honoring our bodySeeing how you are lovedLetting others push us further than we would on our ownI love learning more about myself as I race, and then taking the lesson into the other areas of my life. 

Our guest this week is pro triathlete Chris Leiferman. He too has been on a winning streak and we wanted to catch up with him on his recent W at the Great Floridian and the Wildcard spot he has secured for Daytona.  Chris Leiferman is one of the most exciting talents on the long distance triathlon scene. Chris had an outstanding year in 2018 winning two Ironman events (Ironman Boulder and Ironman Louisville) and securing his qualification for the 2019 Ironman World Championship in Hawaii. Leiferman is ready to build on this successful year and his 2019 goals include but aren't limited to an Ironman distance win, a 70.3 win, and a top 10 finish at Kona. Show Sponsor: VENGA Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  Read the Venga blog - 5 WAYS TO BUST STRESS HEADING INTO THE HOLIDAYS   Venga CBD products stand above other products because they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.  Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/.  Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.   In Today's Show Feature interview with Chris Leiferman What New in the 303 - Without Limits Cyclocross CX in Broomfield, Why (Jessica Whirt) likes indoor riding and tips for keeping it fun and effective Endurance News - Valencia World Cup Triathlon (Blummenfelt), Lionel Sanders takes the CA 1 hour distance record   Interview with Chris Leiferman: Chris Leiferman is one of the most exciting talents on the long distance triathlon scene. Chris had an outstanding year in 2018 winning two Ironman events (Ironman Boulder and Ironman Louisville) and securing his qualification for the 2019 Ironman World Championship in Hawaii. Leiferman is ready to build on this successful year and his 2019 goals include but aren't limited to an Ironman distance win, a 70.3 win, and a top 10 finish at Kona. Makes sense what Chris said about the 20 meter no draft zone giving the long distance an advantage and put ITU contenders at a disadvantage.   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  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: Ironman Florida   Valencia gears up for final World Cup of 2020 The unpredictable 2020 World Triathlon season comes to a close on Saturday in the city of Valencia when the final sprint-distance World Cup of the year takes to Spain’s east coast. This may only be the fourth World Cup able to be held in the past ten months, but the standard of racing has been incredible with world number ones, Olympic Champions and legends of the sport taking the precious opportunities to gather on the blue carpet. This weekend promises to follow suit, with World Champion Vincent Luis wearing the number one in a men’s race that includes the likes of Alistair Brownlee, Henri Schoeman and Gustav Iden.  Switzerland’s double Olympic medallist Nicola Spirig will be one to watch in a wide-open women’s race and on a pan-flat course where Lisa Tertsch and Verena Steinhauser could challenge.  The race starts with a 750m, one lap swim of Valencia Marina, transitioning into a 4-lap, 20km bike around the edge of the harbour. The 5km run follows exactly the same route for just one circuit and you can watch all the action as it unfolds on TriathlonLIVE.tv. Women’s Race Saturday 7 November, 2.15pm CET First to line up will be the elite women, led by Verena Steinhauser. The Italian has been in sparkling form with a top 10 in Karlovy Vary followed by bronze in Arzachena thanks to a lightening bike segment. Despite several third places at this level the top two podium places have eluded Steinhauser to now. This could be the race to change that. Germany’s Lisa Tertsch again proved she is one of the fastest out there over 5km, scoring comfortably the fastest splits in the last two races in Sardinia and Karlovy Vary. A good swim here could see a first return to the World Cup podium since her brilliant gold in Antwerp last year. Olympic Champion in 2012, silver medallist in 2016, Nicola Spirig picks up the path towards a possible fifth Games in Tokyo with only a first World Cup appearance of the year to test where her race-readiness is before what should be a huge 2021 of racing for the Swiss star. Two Brazilians with solid races in Karlovy Vary, Luisa Baptista and Djenyfer Arnold, will be looking to close out 2020 in positive fashion, while Britain’s Beth Potter was in sizzling form on both bike and run in Arzachena to seal a silver that will leave her full of confidence in Valencia. A predictably strong Spanish contingent will be spearheaded by Anna Godoy Contreras, Xisca Tous and Sara Perez Sala, with a host of local talent taking the opportunity of some World Cup start experience on home turf. Mexico’s Michelle Flipo scored European Cup bronze up the coast in Barcelona at the end of October and will be raring to go, Australia’s Natalie van Coevorden continues to fly the flag for Oceania and also just needs a good position off the bike to mount a serious challenge for the medals.   Full women’s start list here. Men’s Race Saturday 7 November, 4.45pm CET It is hard to look beyond France’s Vincent Luis as the favourite to land a fourth successive 2020 gold in Valencia, but the men’s start list continues to pack in big names that will be ready to pounce if the Frenchman shows any - however unlikely - signs of end-of-year weariness. Luis has been able to hit the front from the first strokes of the swim since the return to racing and whether flat or hilly, sprint or standard distance, nothing has stood in his way. It was Kristian Blummenfelt who pushed him closest in Italy a month ago, where a tough bike climb played to the Norwegians strengths. Teammate Gustav Iden would also be more at home in the hills but will be looking for an explosive showing on the flat roads of Valencia. South Africa’s Henri Schoeman made his return to the blue carpet in Sardinia, and continues to gradually test his early Olympic preparations, while Jelle Geens will have his eye on another trademark rapid 5km finale to put himself into contention and could be one of the few who can stretch Luis over the closing stages of the run if still in touch. Alistair Brownlee’s continues along the path to a second defence of his Olympic title and knows that more displays like October’s in Arzachena will put him in prime contention for a spot on the GB team alongside his brother. Antonio Serrat Seoane and Genis Grau will be looking to put together big races in their native Spain, USA’s Tony Smoragiewicz and Brazilian Manoel Messias among the talents who could be pushing for a podium spot at the pointy end of the race. Full men’s start list here. Ironman triathlete Lionel Sanders sets Canadian record for distance cycled in an hour Lionel Sanders struck a blow for triathletes in the elite cycling ranks by breaking the Canadian hour record. The Ironman triathlete from Windsor, Ont., rode 51.304 kilometres in 60 minutes Friday at the Mattamy National Cycling Centre velodrome in Milton, Ont. Track cyclist Ed Veal held the previous record of 48.587 km set in the same velodrome in 2017. "My glutes are fried," Sanders told The Canadian Press from his car en route back to Windsor. "They don't work anymore." Despite horrific bike crash, Para-cyclist Kate O'Brien refuses to quit chasing her dreams The world record of 55.089 km was set in 2019 by Belgian pro cyclist Victor Campenaerts, who is currently competing in the Giro d'Italia stage race. "I know my position in the hierarchy, but I hope that the cyclists appreciate that triathlon cycling has come a long way," Sanders said. "We're not completely at the level that the single-sport athletes are, but we're not that far off." The 32-year-old averaged 17.194 seconds per lap over 205 on a solo ride in a nearly empty building. The event was streamed live on YouTube.   What's New in the 303: New Broomfield Cyclocross Venue Rousing Success Colorado has more racing per capita than most any other state and the quality of the racing here is hard to beat. There is top talent like national champions Katie Compton and Eric Brunner who won the women’s and mens open respectfully. Carlos Casali made the trip from Wisconsin and took the men’s 40+ open victory. (check out this podcast 303 recorded with Carlos this week to learn about his life, his training regiment—he has ridden over 20,000 miles this year).   When Lance Panigutti found out the Sienna Lake venue was not going to be available in 2020, the city of Broomfield presented another option tucked in a business park just north of highway 36  and east of Highway 287.  “I like this area, it has good parking and amenities and room to expand. Its in an industrial park area with little impact on the city or public recreation areas. I’m quite pleased with how this turned out, I only wish the big run up challenge was a little closer,” said Lance. “The city was great to work with and I’m excited for this venue in the future.”   Why You Might Love Zwifting Too Winter’s coming.  Which means it’s time to pull out the cold riding gear and put away summer gear. Or is it? Well, if you race on Zwift or ride indoors, you don’t have to switch out your riding clothes. And that’s one of the many reasons why I’m a proponent of Zwift.   Why I Like Riding Indoors Let me first start off by saying I love riding outside and I like riding indoors. I also wouldn’t propose riding inside if I didn’t use an app like Zwift. Here’s why I enjoy riding indoors on Zwift:   I get to work on my weaknesses My two biggest weaknesses are climbing and sprinting. And you need to do both if you want to do well in a Zwift race. You also need to be a good time trialist to win on Zwift too if we’re being honest. All three weaknesses put me mid-pack in an A category Zwift race. With Zwift, I can pick a climbing course and focus on climbing up Alpe du Zwift. My smart trainer responds to the increase in gradient and adjusts accordingly. It feels like I’m climbing up an 8% grade for 60 minutes. It’s more efficient than trying to hunt down a 60-minute climb outdoors. For sprinting, I can either build a workout that focuses on sprints or I can join a race where I must sprint to attack, catch up, or win. Because of the racing, I’ve increased by FTP by 7% this year. I still haven’t mastered climbing or sprinting against other Zwifters, but it’s coming slowly…..   Video of the Week: Into the Wild: Training with Chris Leiferman   Upcoming Interviews: Pro triathlete and Boulder-based Rudy von Berg.  He's won back to back races in France and is on his way to Daytona.  Triathlon runs in the family as Rudy has followed in his dad's footsteps.  He's been crushing 70.3 and ready to hit IRONMAN in 2021. Josh Clemente - Founder of Levels Health has are really amazing story.  He has been an engineer for the life support systems in the SpaceX program.  Wait until you hear how research they were doing with how the science of keeping humans alive in space ties to CGM systems and what Levels Health is doing to help people learn how to control our blood glucose to avoid disease and inflammation. Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Our guest this week is pro triathlete Chris Leiferman. He too has been on a winning streak and we wanted to catch up with him on his recent W at the Great Floridian and the Wildcard spot he has secured for Daytona.  Chris Leiferman is one of the most exciting talents on the long distance triathlon scene. Chris had an outstanding year in 2018 winning two Ironman events (Ironman Boulder and Ironman Louisville) and securing his qualification for the 2019 Ironman World Championship in Hawaii. Leiferman is ready to build on this successful year and his 2019 goals include but aren't limited to an Ironman distance win, a 70.3 win, and a top 10 finish at Kona. Show Sponsor: VENGA Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  Read the Venga blog - 5 WAYS TO BUST STRESS HEADING INTO THE HOLIDAYS   Venga CBD products stand above other products because they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.  Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/.  Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.   In Today's Show Feature interview with Chris Leiferman What New in the 303 - Without Limits Cyclocross CX in Broomfield, Why (Jessica Whirt) likes indoor riding and tips for keeping it fun and effective Endurance News - Valencia World Cup Triathlon (Blummenfelt), Lionel Sanders takes the CA 1 hour distance record   Interview with Chris Leiferman: Chris Leiferman is one of the most exciting talents on the long distance triathlon scene. Chris had an outstanding year in 2018 winning two Ironman events (Ironman Boulder and Ironman Louisville) and securing his qualification for the 2019 Ironman World Championship in Hawaii. Leiferman is ready to build on this successful year and his 2019 goals include but aren't limited to an Ironman distance win, a 70.3 win, and a top 10 finish at Kona. Makes sense what Chris said about the 20 meter no draft zone giving the long distance an advantage and put ITU contenders at a disadvantage.   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  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: Ironman Florida   Valencia gears up for final World Cup of 2020 The unpredictable 2020 World Triathlon season comes to a close on Saturday in the city of Valencia when the final sprint-distance World Cup of the year takes to Spain’s east coast. This may only be the fourth World Cup able to be held in the past ten months, but the standard of racing has been incredible with world number ones, Olympic Champions and legends of the sport taking the precious opportunities to gather on the blue carpet. This weekend promises to follow suit, with World Champion Vincent Luis wearing the number one in a men’s race that includes the likes of Alistair Brownlee, Henri Schoeman and Gustav Iden.  Switzerland’s double Olympic medallist Nicola Spirig will be one to watch in a wide-open women’s race and on a pan-flat course where Lisa Tertsch and Verena Steinhauser could challenge.  The race starts with a 750m, one lap swim of Valencia Marina, transitioning into a 4-lap, 20km bike around the edge of the harbour. The 5km run follows exactly the same route for just one circuit and you can watch all the action as it unfolds on TriathlonLIVE.tv. Women’s Race Saturday 7 November, 2.15pm CET First to line up will be the elite women, led by Verena Steinhauser. The Italian has been in sparkling form with a top 10 in Karlovy Vary followed by bronze in Arzachena thanks to a lightening bike segment. Despite several third places at this level the top two podium places have eluded Steinhauser to now. This could be the race to change that. Germany’s Lisa Tertsch again proved she is one of the fastest out there over 5km, scoring comfortably the fastest splits in the last two races in Sardinia and Karlovy Vary. A good swim here could see a first return to the World Cup podium since her brilliant gold in Antwerp last year. Olympic Champion in 2012, silver medallist in 2016, Nicola Spirig picks up the path towards a possible fifth Games in Tokyo with only a first World Cup appearance of the year to test where her race-readiness is before what should be a huge 2021 of racing for the Swiss star. Two Brazilians with solid races in Karlovy Vary, Luisa Baptista and Djenyfer Arnold, will be looking to close out 2020 in positive fashion, while Britain’s Beth Potter was in sizzling form on both bike and run in Arzachena to seal a silver that will leave her full of confidence in Valencia. A predictably strong Spanish contingent will be spearheaded by Anna Godoy Contreras, Xisca Tous and Sara Perez Sala, with a host of local talent taking the opportunity of some World Cup start experience on home turf. Mexico’s Michelle Flipo scored European Cup bronze up the coast in Barcelona at the end of October and will be raring to go, Australia’s Natalie van Coevorden continues to fly the flag for Oceania and also just needs a good position off the bike to mount a serious challenge for the medals.   Full women’s start list here. Men’s Race Saturday 7 November, 4.45pm CET It is hard to look beyond France’s Vincent Luis as the favourite to land a fourth successive 2020 gold in Valencia, but the men’s start list continues to pack in big names that will be ready to pounce if the Frenchman shows any - however unlikely - signs of end-of-year weariness. Luis has been able to hit the front from the first strokes of the swim since the return to racing and whether flat or hilly, sprint or standard distance, nothing has stood in his way. It was Kristian Blummenfelt who pushed him closest in Italy a month ago, where a tough bike climb played to the Norwegians strengths. Teammate Gustav Iden would also be more at home in the hills but will be looking for an explosive showing on the flat roads of Valencia. South Africa’s Henri Schoeman made his return to the blue carpet in Sardinia, and continues to gradually test his early Olympic preparations, while Jelle Geens will have his eye on another trademark rapid 5km finale to put himself into contention and could be one of the few who can stretch Luis over the closing stages of the run if still in touch. Alistair Brownlee’s continues along the path to a second defence of his Olympic title and knows that more displays like October’s in Arzachena will put him in prime contention for a spot on the GB team alongside his brother. Antonio Serrat Seoane and Genis Grau will be looking to put together big races in their native Spain, USA’s Tony Smoragiewicz and Brazilian Manoel Messias among the talents who could be pushing for a podium spot at the pointy end of the race. Full men’s start list here. Ironman triathlete Lionel Sanders sets Canadian record for distance cycled in an hour Lionel Sanders struck a blow for triathletes in the elite cycling ranks by breaking the Canadian hour record. The Ironman triathlete from Windsor, Ont., rode 51.304 kilometres in 60 minutes Friday at the Mattamy National Cycling Centre velodrome in Milton, Ont. Track cyclist Ed Veal held the previous record of 48.587 km set in the same velodrome in 2017. "My glutes are fried," Sanders told The Canadian Press from his car en route back to Windsor. "They don't work anymore." Despite horrific bike crash, Para-cyclist Kate O'Brien refuses to quit chasing her dreams The world record of 55.089 km was set in 2019 by Belgian pro cyclist Victor Campenaerts, who is currently competing in the Giro d'Italia stage race. "I know my position in the hierarchy, but I hope that the cyclists appreciate that triathlon cycling has come a long way," Sanders said. "We're not completely at the level that the single-sport athletes are, but we're not that far off." The 32-year-old averaged 17.194 seconds per lap over 205 on a solo ride in a nearly empty building. The event was streamed live on YouTube.   What's New in the 303: New Broomfield Cyclocross Venue Rousing Success Colorado has more racing per capita than most any other state and the quality of the racing here is hard to beat. There is top talent like national champions Katie Compton and Eric Brunner who won the women’s and mens open respectfully. Carlos Casali made the trip from Wisconsin and took the men’s 40+ open victory. (check out this podcast 303 recorded with Carlos this week to learn about his life, his training regiment—he has ridden over 20,000 miles this year).   When Lance Panigutti found out the Sienna Lake venue was not going to be available in 2020, the city of Broomfield presented another option tucked in a business park just north of highway 36  and east of Highway 287.  “I like this area, it has good parking and amenities and room to expand. Its in an industrial park area with little impact on the city or public recreation areas. I’m quite pleased with how this turned out, I only wish the big run up challenge was a little closer,” said Lance. “The city was great to work with and I’m excited for this venue in the future.”   Why You Might Love Zwifting Too Winter’s coming.  Which means it’s time to pull out the cold riding gear and put away summer gear. Or is it? Well, if you race on Zwift or ride indoors, you don’t have to switch out your riding clothes. And that’s one of the many reasons why I’m a proponent of Zwift.   Why I Like Riding Indoors Let me first start off by saying I love riding outside and I like riding indoors. I also wouldn’t propose riding inside if I didn’t use an app like Zwift. Here’s why I enjoy riding indoors on Zwift:   I get to work on my weaknesses My two biggest weaknesses are climbing and sprinting. And you need to do both if you want to do well in a Zwift race. You also need to be a good time trialist to win on Zwift too if we’re being honest. All three weaknesses put me mid-pack in an A category Zwift race. With Zwift, I can pick a climbing course and focus on climbing up Alpe du Zwift. My smart trainer responds to the increase in gradient and adjusts accordingly. It feels like I’m climbing up an 8% grade for 60 minutes. It’s more efficient than trying to hunt down a 60-minute climb outdoors. For sprinting, I can either build a workout that focuses on sprints or I can join a race where I must sprint to attack, catch up, or win. Because of the racing, I’ve increased by FTP by 7% this year. I still haven’t mastered climbing or sprinting against other Zwifters, but it’s coming slowly…..   Video of the Week: Into the Wild: Training with Chris Leiferman   Upcoming Interviews: Pro triathlete and Boulder-based Rudy von Berg.  He's won back to back races in France and is on his way to Daytona.  Triathlon runs in the family as Rudy has followed in his dad's footsteps.  He's been crushing 70.3 and ready to hit IRONMAN in 2021. Josh Clemente - Founder of Levels Health has are really amazing story.  He has been an engineer for the life support systems in the SpaceX program.  Wait until you hear how research they were doing with how the science of keeping humans alive in space ties to CGM systems and what Levels Health is doing to help people learn how to control our blood glucose to avoid disease and inflammation. Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

This week is our Amazing Racers episode. We are going to be talking to coach and author Marc Bloom about the book Amazing Racers, the story of America's greatest running team and their revolutionary coach, Bill Aris of the Fayetteville-Manlius high school cross country team. We timed the interview to correspond with my annual NXR trip to Phoenix. My daughter is racing in the regional XC meet and I'm in the XC state of mind. Thanks to last week's guest, Matt Bach, Director of UCAN Triathlon who talked about how he cracked the nutrition code and why he now works for UCAN. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is the most complete recovery product yet. A formulation of tart cherry, liposomally encapsulated full spectrum hemp extract, hyaluronic acid, beet juice, raspberry juice, turmeric root, ginger root helps to quickly lessen the effects of inflammation and oxidative stress from intense athletic activity. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   In Today's Show: Feature interview What's New in the 303 Endurance News Video of the week Upcoming Interviews Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Introduction: We have award-winning track and field journalist Marc Bloom with us today. He is a senior writer for Runner's World magazine and the author of many books including, including Amazing Racers.  Available at Amazon. The book is about cross-country runners of Fayetteville-Manlius, or F-M, in upstate New York have dominated high school running for 15 years, sweeping boys’ and girls’ titles at the Nike Cross Nationals championships (NXN) in 2014 in an unprecedented achievement. The girls’ team, empowered by Aris’ unique, unwavering brand of gender equity, has won 11 of the last 13 NXN titles, some by margins of over 100 points. The boys’ team has the best cumulative national record of NXN podium performances   Marc's resume includes Editor and chief at The Runner Magazine 1978-87, then merged with Runners World and then re-retrieved The Harrier 1989-2011. He helped launch the first national HS Team Rankings in 1989 and first Nike Nationals competition.   Let's get into the interview with Marc Bloom.   Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information   Shout Out to UCAN: I'd like to throw out a complimentary plug for Generation UCAN. As I mentioned with Matt, I discovered UCAN in the preparation for my last Ironman. I'm using UCAN now and really loving it. I mix a bottle of UCAN the night before my morning workouts and then drink the bottle on the way to the pool or when warming up on the trainer. After that, I have the hydration formula for the remainder of the workout that has no fuel but has sodium. Both products taste great and I'm really like the blender bottle. If you want to try it for yourself, check out the starter pack link in the show notes. https://www.generationucan.com/product/ucan-tri-starter-pack/     What's New in the 303: World Record Spin Class     Triny Willerton       Friends DO Let Friends Race Draft-Legal Tri–What a Blast!! A couple of months ago some friends encouraged me to try our first draft-legal triathlon. I’ve been doing non-draft triathlons for nearly 15 years, and thought it was time to try something new. “First” experiences at my age are rare! I tapped into a rush of adrenaline yesterday that almost made vomit at the finish line! That’s cool!! Not the vomit part, but the tapping into that much human drive. I want more of it and I’ll be back for it next year!   From   “Perhaps this is a sign,” Teri Ward on winning another 303 contest–with Rinny surprise Of all times, during the week of the 2019 IRONMAN World Championships, Teri lost her beloved husband Chuck, after a battle with cancer. 2019 has been a tough year for Teri. She also attempted IRONMAN Boulder in June and was not able to finish. With hopes of qualifying for Kona, her summer turned upside down with the disappointing race, but much more importantly, with a turn for the worse as Chuck’s battle with melanoma cancer worsened.   When told of winning Teri said, “A couple of friends pointed out that I had won a Kona bag. What a surprise! You see, I had DNF’d at IRONMAN Boulder this year, missing a Kona slot, then my husband’s fight against cancer took a turn for the worst in August and my motivation to train was very limited and my darling husband passed the week of Kona and I haven’t been sure if I would ever train again. Perhaps this is a sign that I am meant to use his determination and strength as motivation to keep up my Kona quest.”   From     Endurance News: Races this weekend include Ironman Arizona and Ironman Cozumel There are tons of Coloradans racing in Arizona this Sunday. I ran into Melanie Mitchell from Poppy Sports in the village. She's here with Lori Pacheco and Maureen Kennedy. We also know TO is racing in Cozumel. The     IRONMAN Couer d’Alene Returning 2021 as part of Three City Rotation The IRONMAN Group, a Wanda Sports Group company (Nasdaq: WSG), announced today that the beautiful city of Coeur d’Alene, Idaho will once again play host to a full-distance IRONMAN® triathlon on Sunday, June 27, 2021 as part of a renewed multi-year host venue agreement. IRONMAN Coeur d’Alene will serve as the second location of the rotating IRONMAN triathlon for 2021, with the event shifting back to an IRONMAN 70.3® triathlon in 2022 and 2023. The 2020 IRONMAN 70.3 Coeur d’Alene triathlon is scheduled to take place on Sunday, June 28, 2020. From       Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance     Video of the Week: Coach Bill Aris - Today Show           Stotan Creed “A Stotan is one who hardens, strengthens (and) toughens…the (mind &) body by consistent habits and regular exercises, which are consciously and irrevocably made part of the life plan of the individual, as well as consciously determining that the mind will be cultivated upon such abstractions as purity, beauty and logic. Erudition, in as complete a degree as possible shall be the lifelong aim: Truth, in relation to all aspects of life, the unending search.   From   NXN Highlight Video - Nike Cross Nationals 2018         Upcoming Interviews: Marcus Smith of InnerFight on the topic of how to develop mental strength and how to leverage mental strength in times of adversity. Olympic triathlete, 70.3 World Champ and PhD Joanna Zeiger to follow up on her study of adult athletes and CBD and THC usage. This is going to be a live interview at Launch Espresso on Saturday, December. Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics. Closing: Good luck to all of those racing at Regional XC meets this weekend. Good luck to those racing IMAZ and IM Cozumel. Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance, Facebook @milehighendurancepodcast, Twitter @milehighpodcast, Instagram @tripodcasterrich and on YouTube @303TV Stay tuned, train informed, and enjoy the endurance journey!

Jacob Barnes qualified at Ironman Boulder and he talks about his upcoming race at the Ironman World Championships, 2019. Good luck Jacob! SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs THINGS JACOB LOVES: His AMAZING Wife Kristal: http://bit.ly/2JWTtTU Salt Lake Running Company: http://bit.ly/2LWkmt4 Wahoo Kickr: http://bit.ly/2Yei8wn Zwift: http://bit.ly/2wCBXxs Nike Vaporfly 4%: https://swoo.sh/2UQThgn BJ Christensen: http://bit.ly/2Yoi1hC

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

Is sleep keeping you from reaching your potential? If you aren't getting 8 hours a night, you may not be absorbing all the benefits of your awake hours and training. Our feature guest today is Dr. Kirk Parsley, he is a former Navy SEAL, a physician for the SEALs, a health & sleep optimization consultant, and performance enhancement coach for some of the most driven achievers on the planet. Thanks to last week's guest professional triathlete Kona bound Chris Leiferman who recently won Ironman Boulder 70.3. We talked about his qualification to Kona last year, training tips, how the Boulder race went down and his Kona prep. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is our most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts. The Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. In Today's Show: Don’t Fry Bacon Naked Feature interview Video of the Week What's new in the 303 (including wrap up on last weekend's Colorado Classic) News Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Don't Fry Bacon Naked: Sleep is a topic that I like to talk about because it's an area where I really burned myself for many years. Even at an early age, I can remember trying to stay up late on the weekends to watch scary movies and then get up early to get on my bike and ride to a nearby field to catch grasshoppers. My cousin and I had an evening pact that we would make - "first one to wake up, wakes up the other". We wanted to live as much of life as we could in 24 hours. Wanting to fit as much in in 24 hours is still a part of how I'm wired. Earlier in my career, I would find myself working until late at night and setting my alarm to get up early and put the final polish on a presentation or email. I would be wired from working on the computer late and self medicate with a sleep aid and a night cap to help knock me out, only to feel groggy and stressed out from the moment I woke up six hours later. Fast forward to a new phase in life, balance a career, family and my new lifestyle of endurance sports and now I'm trying to divide the 24 hours even further. Set the alarm for 4:30 to get to the pool when it opens at 5am. Out of the pool by 6:16 to drop off my daughters at school at 7. Shower and get to the office by 8 and get home by 6. After dinner, help out with homework. Get in a late run from 8-9. Read bedtime books with the girls until 10. Have a night cap, Ambien or both - knocked out by 11. 5.5 hours later, the alarm goes off at 4:30 am and the cycle continued. I first heard Kirk Parsley on the Unbeatable Mind podcast with Mark Divine. As you will hear in the interview, I was scared straight by some of the stats that he shared then and will share here in our interview.  Interview Introduction: In today's fast-paced, “hustle and grind” world, sleep is usually the first thing that gets cut from our schedules. But science is showing the impacts from chronic sleep deprivation are more far-reaching than we realize. Not only will a lack of quality rest affect your mood, feelings, and overall wellness, it can also degrade your memory, decision-making, life expectancy, and so much more. If we truly want to make drastic improvements to our mental, physical, and spiritual well-being, we must remedy our sleep habits and lifestyle... But who do we turn to for advice? Doc Parsley has been a member of the American Academy of Sleep Medicine since 2006 and has served as Naval Special Warfare’s expert on Sleep Medicine. He is certified in hormonal modulation (Age-Management Medicine), and continues to consult for multiple corporations, and professional athletes/teams. Kirk is the creator of the Doc Parsley Sleep Remedy sleep supplement, lectures worldwide on sleep, wellness, and hormonal optimization, and is the author of the internationally best-selling book, Sleep to Win. He has been featured on The Dr OZ Show, CBS, TED, LAVA, and the Unbeatable Mind podcast. Let's get smart on sleep with Dr. Kirk Parsley. Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Video of the Week: 4 freaking Leadville100 minutes    "What's New in the 303": Boulder’s Ryan Smith won the Leadville 100 trail run on Saturday night thanks to consistent second-half pacing that left his rivals unable to respond. It was the biggest win of his ultrarunning career. The Boulder-based runner, who came to the United States from the United Kingdom and works full-time a software engineer, was greeted at the finish by his wife and almost 2-year-old daughter. He turned 40 years old this year. His win — in 16 hours, 33 minutes, 25 seconds — was far from expected. Smith was not among the pre-race favorites to win, and he wasn’t feeling well leading into the Twin Lakes aid station near the 40-mile mark. But at the turnaround at Winfield, he held his pace steady, averaging around 10 minutes per mile for the rest of the race. Read more.   The Colorado Classic proved if you build it, they will come. Women came from all over the world to race in the Colorado Classic. We saw riders who showed that representation matters. Ayesha McGowan inspired others as she works toward her goal of becoming the first African-American professional road cyclist. We saw Hagens Berman/Supermint leave their hearts on the road as they wrap up their last season as a team. We were able to witness a 52-year-old professional cyclist show us that age doesn’t matter. Every rider who had the courage to show up and race their hearts out sent a message to aspiring athletes all over the world: take risks, be brave, and never give up. Read more.   ITU World Grand Final, Loads of Coloradans, Steph Popelar Defends Title. Many Coloradans are competing in this weekend’s ITU World Triathlon Grand Final featuring sprint and olympic distances and draft legal sprint distances along with many para categories. Coloradans competing in the Elite, Junior and Para categories are:  Elite Summer Rappaport (Thornton, Colo.) Eli Hemming (Kiowa, Colo.) Morgan Pearson (Boulder, Colo.) Junior Liberty Ricca (Colorado Springs, Colo.) Paratriathlon Allan Armstrong (Colorado Springs, Colo.) Allysa Seely (Glendale, Ariz.), Hailey Danz (Wauwatosa, Wis.), Kendall Gretsch (Madison, Wis.) — all resident athletes at the U.S. Olympic & Paralympic Training Center in Colorado Springs   Endurance News: ITU Grand Final August 29 to September 1st. More than 4000 professional and amateur triathletes from all over the world are expected to take part in these world championships, whose different routes will liven up the shores of Lake Geneva for a weekend. Friday, August 30, the first day of this World Triathlon event, will be dedicated to the next generation of the world's elite with the junior and under 23 events. On Saturday, August 31, the Elite Men's and Women's races will take place. These events will be broadcast live on national television channels and will crown the world's top two triathletes within a year of the Tokyo Olympic Games. Saturday will not be exclusively reserved for professionals, as amateur triathletes in the "Age Group" category will embark on a new Sprint course (750m swimming, 20km cycling and 5km running) in Lausanne. The competition will feature a more eclectic programme on Sunday, September 1st, with the amateur triathletes running the Standard distance (1,500m swimming, 40km cycling and 10km running) in the morning and the Paratriathlon event in the afternoon. The U23/Junior Mixed Relay, a spectacular discipline that will make its debut at the Tokyo 2020 Olympic Games, will close this weekend of endurance. Read more.   2019 IRONMAN 70.3 WORLD CHAMPIONSHIP EXPECTED TO CREATE TOTAL ECONOMIC IMPACT OF MORE THAN 22 MILLION EURO AS ELITE COMPETITORS ENJOY NICE, FRANCE. “We are expecting a total of 20,000 athletes, family members, friends, fans, volunteers and staff members to travel to Nice to celebrate this unique occasion with us,” said Stefan Petschnig, Managing Director for IRONMAN Europe, Middle East and Africa. Athlete feedback from the 2017 and 2018 IRONMAN 70.3 World Championship shows that participants stay an average of more than six nights in the host city. It also shows that athletes seek premium accommodations and a range of additional activities for themselves and their families prior to, and after race day. In total, organizers expect a total economic impact of 22,5 million Euro (25 million USD) for the host city and region. On average each person travelling to Nice will spend approximately 170 Euro (188 USD) per day during their stay. As both professional races at the IRONMAN 70.3 World Championship will be live streamed on the Facebook Watch “IRONMAN Now” channel (www.facebook.com/IRONMANnow), millions of fans around the world will have the opportunity to follow the racing action and experience the sights and sounds of Southern France on their computers and mobile devices leading to further tourism interest. Ironman World Championship Pro List. Ironman has Kona Points Qualification list published at Women's KPQ and Men's KPQ. I've been following Tri Rating for years and they have their own version published with the bib numbers of each of the pros as well. https://www.trirating.com/kona-2019/ Upcoming Interviews: Billy the kid Edwards, who is recently back from France and the quadrennial event Paris-Brest-Paris. 1200km, 6000 randonneurs (self-supported cyclists) from across the globe, an event that pre-dates Le Tour, trying to finish under 90 hours. Mike Reilly, the voice of Ironman, on his book "Finding My Voice" Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Stay tuned, train informed, and enjoy the endurance journey!

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

Maggie Walsh is this year's overall age group champion for Ironman Boulder 2019. She is a member of the Zwift Triathlon Team, an exceptionally talented athlete, and definitely someone to watch for the top step at Kona this year. Maggie's Zwift audition video: https://youtu.be/0wGLcwwlh0E. SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs THINGS MAGGIE LOVES: Zwift Triathlon Team: http://bit.ly/2Z1FsPa Specialized: http://bit.ly/2MNoVZ2 Roka: http://bit.ly/rokastuff SiS: http://bit.ly/31IOCwG

It takes guts to make the move to be a professional triathlete. We wanted to find out what that experience is like from someone who just raced her first race in the professional category. Meet newly minted professional triathlete, Kristin Louderback. Welcome to Episode #191 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance. Thanks to last week's guest coach, author and host of the Whole Athlete Podcast, Debbie Potts and our conversation on improving metabolic efficiency and optimizing health. This week's guest is professional triathlete Kristin Louderback on what it's like to make the transition from age grouper to professional and the experience of her getting her first punch on the pro card at Ironman Boulder 70.3. Announcements: If you heading to Kona this October to watch or participate in the Ironman Hawaii World Championship, Debbie Potts is organizing a meet up with Dr. Paul Laursen and to talk about how to become a fat adapted athlete, improve metabolic efficiency and optimizing health. More info Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is our most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts.   The Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.   In Today's Show: Feature interview What's new in the 303 News Video of the Week Don’t Fry Bacon Naked Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Kristin Louderback is an RRCA Certified running coach, seasoned marathoner and competitive Ironman triathlete who draws from firsthand endurance training. In addition to being a coach, runner and triathlete, Kristin is also a business owner of Train and Maintain, a combination run coaching and athlete massage business.   I've know Kristin for years, back when she was managing Run Colorado on Arapahoe Rd. I've watched her sweep into Highlands Ranch races and take the overall female win more than once. She actually helped me with the Pulte Fitness idea several years ago.   Seeing her race in Kona last year was exciting and she has not gone off and gotten her pro card. We wanted to hear what that experience was like. Ironman Boulder 70.3 Pro Women Results Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Video of the Week: Is There A Perfect Body Shape For Triathlon?   Don't Fry Bacon Naked: Type "post ironman" into Google and what do you think the first result is? Post Ironman "Blues". Post race season blues are pretty common. As athletes complete their A race goals, they often have feelings of post race blues. They have been working toward their goal for months. The bigger the goal and the greater the commitment and sacrifice, the bigger the let down after. The athlete has structured their world, organized their time, dedicated themselves to preparation, and now it's over. Here are the comments that I hear: "A little let down that I don't have a goal any more" "Empty that I don't have a date to work toward" "Feel a little anxious" "Fear that without a goal it won't be as easy to make healthy choices"     "What's New in the 303": USAT is hosting the Colorado Combine. WHAT: • Recorded times for 100 meter swim and 1600 meter run • Providing opportunity for college coaches to recruit you in   the relatively new NCAA sport of triathlon • NCAA Triathlon program discussion and skills analysis COST: FREE WHO: • The clinic will be limited to 30 individuals; no experience needed • Registration includes women 12-18 years of age USA Triathlon’s NCAA program is thriving. With 30 current programs, institutions are finding triathlon is a great addition to their varsity sport’s menus. In an effort to support recruitment needs, USAT has established junior high/high school combines around the U.S. Our focus is to expose young women to the sport and help our institutions with recruitment. More information. The 2019 Colorado Classic® presented by VF Corporation today released its most international and competitive roster of riders in the race’s history, including past Colorado Classic champions, Olympic medal winners and world champions. Read more. https://303cycling.com/open-streets-denver-and-bike-expo-highlight-family-friendly-colorado-classic-event/ Endurance News: USAT Nationals https://303triathlon.com/usat-age-group-nationals-colorado-does-well/ TAMPA, Fla. (August 13, 2019) – IRONMAN, a Wanda Sports Group company, is pleased to announce the IRONMAN® Hall of Fame Class of 2019: athletes Tim DeBoom and Michellie Jones, and IRONMAN contributors Kenneth Gasque and Jan War. The ceremony will be held on Oct. 9 during race week at the 2019 Vega IRONMAN® World Championship, in Kailua-Kona, Hawai`i. “As we have spent this year celebrating all those who make up the IRONMAN `Ohana, it is fitting that we honor these four individuals who have been some of the most successful and influential members of our `ohana,” said Andrew Messick, President & Chief Executive Officer for The IRONMAN Group. “Tim, Kenneth, Michellie, and Jan, whether through their athletic accomplishments or their contributions to our sport, left an indelible mark on the world of triathlon and IRONMAN itself. Their induction into our Hall of Fame is our way of honoring what they have meant to us and the greater IRONMAN community.” Upcoming Interviews: Chris Leiferman, winner of Ironman Boulder 70.3 and Kona qualified from Louisville last October. Dr. Kirk Parsley, sleep specialist and former Navy SEAL returning to share some new information about the most effective recovery method - sleep.  Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Bonnie is pretty amazing and she does some amazing things from time to time. Recently she completed IRONMAN© Boulder, the sunset year for that race, and now she did IRONMAN© Lake Placid. We talk about what it was like for her to be on camera there as she was part of something special that was kind of hidden from the public until the live footage of the race aired. The logistics for this race are certainly worth paying attention to if you’re not from the area as this is harder to get to and can be difficult to manage. Thanks Bonnie for coming back on the show, I enjoyed catching up with you!-Weather that day: 55-79Water: WSL-Age Group: F25-29 Height: 5’6”Weight: 123lbsCalories per hour: 150PSI for this course: 105Bike Elevation Gain: 7,246ftRun Elevation Gain: 1,448ftSwim: 1:19:22T1: 8:18Bike: 6:50:17T2: 4:33Run: 5:02:33 Total Race Time: 13:24:52-Gender Rank: 166Division Rank: 21Overall Rank: 840/2060-Follow Bonnie,Instagram: @Bonnieandthejets-Follow Coach Terry:Instagram: @PerfectRacePodcast

Bonnie is pretty amazing and she does some amazing things from time to time. Recently she completed IRONMAN© Boulder, the sunset year for that race, and now she did IRONMAN© Lake Placid. We talk about what it was like for her to be on camera there as she was part of something special that was kind of hidden from the public until the live footage of the race aired. The logistics for this race are certainly worth paying attention to if you’re not from the area as this is harder to get to and can be difficult to manage. Thanks Bonnie for coming back on the show, I enjoyed catching up with you!-Weather that day: 55-79Water: WSL-Age Group: F25-29 Height: 5’6”Weight: 123lbsCalories per hour: 150PSI for this course: 105Bike Elevation Gain: 7,246ftRun Elevation Gain: 1,448ftSwim: 1:19:22T1: 8:18Bike: 6:50:17T2: 4:33Run: 5:02:33 Total Race Time: 13:24:52-Gender Rank: 166Division Rank: 21Overall Rank: 840/2060-Follow Bonnie,Instagram: @Bonnieandthejets-Follow Coach Terry:Instagram: @PerfectRacePodcast

We talk about CP Awareness and the difference Bryce wants to make in the world for others who have challenges. Bryce shares his insight and stories of getting into the endurance world and all the training he did to prepare for Ironman Boulder. You can follow Bryce on Instagram @tridat365 and @bryce_wooten_97

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

Clarice is the age group champion for 25-29 at Ironman Boulder 2019. She is a fearless competitor. Despite obstacles, she did the work, keep on the path to make it to the top step. You'll love getting to know her story. SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs THINGS CLARICE LOVES: Honey Stinger: http://bit.ly/2zpyViR Zoot Team: http://bit.ly/2GXexsE Speed Sherpa: http://bit.ly/2YE8i7Z Russell Marks Coach: http://bit.ly/2M9r8NC

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

Maggie Walsh is an ultra runner-turned-triathlete, who absolutely smashed her way into the sport.  Just this past year, she entered Ironman Boulder, never having done a triathlon of any distance... and she proceeded to not only win the amateur division of the race but came in 4th overall, finishing ahead of many pros!  Thanks to her incredible showing, she was invited to the 2019 Zwift Tri Academy, and will race in Kona in October.  We find out all about Maggie's experiences in her first Ironman race, about Ultra Running, and more.

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

James O'Sullivan went from playing competitive soccer (as a goalie) to a career of couch surfing and drinking a bit too much. One night he was Googling for a solution and now, ladies and gentlemen, he's the age group champion of Ironman Boulder for ALL TIME! (The race was cancelled...boo!) You're going to love this interview with James! SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs THINGS JAMES LOVES: Cupcake Cartel: http://bit.ly/2PfiMTv Quintana Roo Bikes: http://bit.ly/2WcfHWf Stages Power Meters: http://bit.ly/2K4x5Yz Shimano: http://bit.ly/2OkW13G Roka: http://bit.ly/rokastuff Infinit: http://bit.ly/2OyndLZ

I sit down with Rian to talk about the crazy experience of doing Ironman Boulder as a 2 person team with Bryce. Rian pulled Bryce in a kayak, a cart on the bike, and pushed the cart for the run. The amazing team of Rian and Bryce are DOING AMAZING THINGS (Tri Dat) and changing the world one day at a time. We go over race day and some of the unconventional training that he did leading into the event. Please make sure to follow Rian and Bryce to see what they are up to next Instagram @tridat365 Please make sure to subscribe to the podcast, leave a rating, and send any feedback to ryan@conquertraining.com Instagram @conquer_training Facebook @conquertraining www.conquertraining.com

Jacob Barnes put in a stellar performance at Ironman Boulder to win the 25-29 age group. It wasn't all roses, however, until he met Lesley Smith on the run course... You'll just have to listen. SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs THINGS JACOB LOVES: His AMAZING Wife Kristal: http://bit.ly/2JWTtTU Lesley Smith: http://bit.ly/32LZQSi Wahoo Kickr: http://bit.ly/2Yei8wn Zwift: http://bit.ly/2wCBXxs Nike Vaporfly 4%: https://swoo.sh/2UQThgn BJ Christensen: http://bit.ly/2Yoi1hC

In this episode I talk with an athlete I coach, Ashley Drayer about her first full distance triathlon. I’m surprised to find out some goals she has for the long term. She shares how she manages two jobs, time with her wonderful children, as well as time with her very supportive spouse. Her support from Jake is true and faithful and every athlete deserves to have the love and support that Jake gives Ashley. Over the past years she went through depression due to some injuries, ACL and PCL surgeries, as well as nearly amputated leg. We discuss this in detail and how that is part of why she does endurance sports and how amazing it was to hit the taper. Thank you for taking the time to come on the podcast Ashley. All the best.-Weather that day: 45-63Water: WSL-Age Group: F30-34 Height: 5’5”Weight: 150bsCalories per hour: 300PSI for this course: 85Bike Elevation Gain: 4711ftRun Elevation Gain: 1355ftSwim: 1:18:41T1: 9:31Bike: 6:53:08T2: 5:55Run: 7:00:20Total Race Time: 15:27:33-Gender Rank: 204Division Rank: 23Overall Rank: 864-Follow Ashley,Facebook: Ashley DrayerInstagram: @starryknight726--Follow Coach Terry:Instagram: @PerfectRacePodcastWebsite: www.coachterrywilson.com

In this episode I talk with an athlete I coach, Ashley Drayer about her first full distance triathlon. I’m surprised to find out some goals she has for the long term. She shares how she manages two jobs, time with her wonderful children, as well as time with her very supportive spouse. Her support from Jake is true and faithful and every athlete deserves to have the love and support that Jake gives Ashley. Over the past years she went through depression due to some injuries, ACL and PCL surgeries, as well as nearly amputated leg. We discuss this in detail and how that is part of why she does endurance sports and how amazing it was to hit the taper. Thank you for taking the time to come on the podcast Ashley. All the best.-Weather that day: 45-63Water: WSL-Age Group: F30-34 Height: 5’5”Weight: 150bsCalories per hour: 300PSI for this course: 85Bike Elevation Gain: 4711ftRun Elevation Gain: 1355ftSwim: 1:18:41T1: 9:31Bike: 6:53:08T2: 5:55Run: 7:00:20Total Race Time: 15:27:33-Gender Rank: 204Division Rank: 23Overall Rank: 864-Follow Ashley,Facebook: Ashley DrayerInstagram: @starryknight726--Follow Coach Terry:Instagram: @PerfectRacePodcastWebsite: www.coachterrywilson.com

Sam Gyde won his AG at Ironman Boulder, 2019. He got started in triathlon at age 27 without much of a sports background and has found the enjoyment of the sport has contributed more to his life than any result. SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs THINGS SAM LOVES: Rudy: http://bit.ly/2ZocA03 Ceepo: http://bit.ly/2Y585cY 4iiii: http://bit.ly/2XOGbxv Overstim.s: http://bit.ly/2Getw15 Bioracer: http://bit.ly/2NY5bTe

Overall wins are always an amazing story to share. I’ve learned through the hundreds of episodes that the winners of the races are struggling just as much to win as the last few athletes are to finish. The bond that the winners and the last few finishers are always amazing. I’m privileged and honored to talk with the humble Lauren Brandon about her win for the sunset year of Boulder. She talks and we laugh about her race and the excitement of not only this race but also other races in comparison. She passes on some tips and tricks she’s learned from the years of racing as well. Thank you so much Lauren for your time and the opportunity to share your story with the world. Best of luck to you in Kona this year!-Weather that day: 45-63Water: WSL-Age Group: PRO Height: 5’9”Weight: 135lbsCalories per hour: ~350PSI for this course: 95Depth of Wheels: 65/105Bike Elevation Gain: 4711ftRun Elevation Gain: 1355ftSwim: 48:43T1: 3:23Bike: 4:38:06T2: 2:25Run: 3:36:34Total Race Time: 9:09:09-Gender Rank: 1Division Rank: 1Overall Rank: 16-Follow Lauren Brandon,Facebook: Lauren Brandon TriathleteInstagram: @LaurenbbrandonWebsite: https://www.lbtriathlon.com/-Lauren’s Sponsors:VentumEdcoColonial BankSuuntoPro CompressionRokaBASESTACPioneerFenn Coffee-Follow Coach Terry:Instagram: @PerfectRacePodcast

Overall wins are always an amazing story to share. I’ve learned through the hundreds of episodes that the winners of the races are struggling just as much to win as the last few athletes are to finish. The bond that the winners and the last few finishers are always amazing. I’m privileged and honored to talk with the humble Lauren Brandon about her win for the sunset year of Boulder. She talks and we laugh about her race and the excitement of not only this race but also other races in comparison. She passes on some tips and tricks she’s learned from the years of racing as well. Thank you so much Lauren for your time and the opportunity to share your story with the world. Best of luck to you in Kona this year!-Weather that day: 45-63Water: WSL-Age Group: PRO Height: 5’9”Weight: 135lbsCalories per hour: ~350PSI for this course: 95Depth of Wheels: 65/105Bike Elevation Gain: 4711ftRun Elevation Gain: 1355ftSwim: 48:43T1: 3:23Bike: 4:38:06T2: 2:25Run: 3:36:34Total Race Time: 9:09:09-Gender Rank: 1Division Rank: 1Overall Rank: 16-Follow Lauren Brandon,Facebook: Lauren Brandon TriathleteInstagram: @LaurenbbrandonWebsite: https://www.lbtriathlon.com/-Lauren’s Sponsors:VentumEdcoColonial BankSuuntoPro CompressionRokaBASESTACPioneerFenn Coffee-Follow Coach Terry:Instagram: @PerfectRacePodcast

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

I have the pleasure of talking with Danielle Mack about her recent Kona Qualifying race at BOULDER! Sadly, this was the last race for this year and the race will no longer be returning to Boulder. We discuss her past with racing and her health conditions. While she’s been to Kona as an age grouper, finishing at this race with a slot to the big island is such an emotional experience and we talk about what this means for her. Something many folks do not know about her is that she still meditates every day. I should certainly take notes on this. Thank you for coming on the show and I look forward to following you this October!-Weather that day: 64-70Water: WSL-Age Group: PROHeight: 5’2”Weight: 120Calories per hour: ~200PSI for this course: 90lbs Bike Elevation Gain: 2,103ftRun Elevation Gain: 550ftSwim: 1:04:50T1: 4:06Bike: 4:55:12T2: 1:55Run: 3:26:07Total Race Time: 9:32:08-Gender Rank: 3Division Rank: 3Overall Rank: 23-Follow Danielle,Facebook: Danielle MackInstagram: @daniellemacktriWebsite: www.daniellemack.com-Sponsors:1st EnduranceBlue SeventyBoulder CoachingCrossover SymmetryRocket Science SportsStages CyclingWheat Ridge Cyclery-Follow Coach Terry:Instagram: @PerfectRacePodcastFacebook: www.facebook.com/CoachTerryWilsonWebsite: www.CoachTerryWilson.com

I have the pleasure of talking with Danielle Mack about her recent Kona Qualifying race at BOULDER! Sadly, this was the last race for this year and the race will no longer be returning to Boulder. We discuss her past with racing and her health conditions. While she’s been to Kona as an age grouper, finishing at this race with a slot to the big island is such an emotional experience and we talk about what this means for her. Something many folks do not know about her is that she still meditates every day. I should certainly take notes on this. Thank you for coming on the show and I look forward to following you this October!-Weather that day: 64-70Water: WSL-Age Group: PROHeight: 5’2”Weight: 120Calories per hour: ~200PSI for this course: 90lbs Bike Elevation Gain: 2,103ftRun Elevation Gain: 550ftSwim: 1:04:50T1: 4:06Bike: 4:55:12T2: 1:55Run: 3:26:07Total Race Time: 9:32:08-Gender Rank: 3Division Rank: 3Overall Rank: 23-Follow Danielle,Facebook: Danielle MackInstagram: @daniellemacktriWebsite: www.daniellemack.com-Sponsors:1st EnduranceBlue SeventyBoulder CoachingCrossover SymmetryRocket Science SportsStages CyclingWheat Ridge Cyclery-Follow Coach Terry:Instagram: @PerfectRacePodcastFacebook: www.facebook.com/CoachTerryWilsonWebsite: www.CoachTerryWilson.com

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach Patrick produces an interview podcast with the inimitable Kami Banks. She found Endurance Nation after a so-so performance (for her) at the 2018 IM Maryland, looking to grow her bike without sacrificing her run speed. Spoiler Alert -- WE DID IT!!!!  Kami had a great race and took first place at Ironman Boulder 2019. Tune in to learn how it all went down and what the key aspects were. Power User Tip: This was a video interview, you can watch the full show on our official Endurance Nation YouTube channel here: https://www.youtube.com/user/Endurancenation  Key Talking Points include:  The importance of a Race Plan Home course advantage Power of running with a Stryd Run Powermeter What pacing a smart (fast) race "feels" like Value of nutrition planning Additional Links and Resources:  Stryd Run Powermeter Base Salt / Nutrition Thanks for listening to this Endurance Nation podcast...find more online here. Prefer to Watch the Show? Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more! Newsletter Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here  Sponsor Audible eBook Trial: Make the most of your drive time or downtime with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible About Us Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!   Endurance Nation: Work Hard, Get Smart, Go Fast!     

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

WORKOUT OF THE WEEK: (00:17:05) Bevan and Tim round up the recent ITU racing and go on to discuss pacing in swimming. HOT PROPERTY INTERVIEW: LESLEY SMITH (01:05:19) American pro triathlete Lesley Smith recently raced to a podium second at IRONMAN Boulder. She’s already got her Kona slot from a 4th at IRONMAN Texas and is looking forward to giving the Big Island another shot after her DNF last year. ONE STEP AHEAD: (01:49:52) Mushrooms LINKS: Follow Lesley Smith on Facebook at https://www.facebook.com/lesleysmithtriathlete/ Finis Tempo Trainer at https://www.finisswim.com/Tempo-Trainer-Pro Peter Attia podcast with Matthew Walker on sleep at https://peterattiamd.com/matthewwalker1/ Matthew Walker ‘Why we Sleep’ at https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144324/ref=sr_1_1?keywords=why+we+sleep&qid=1561267888&s=gateway&sr=8-1 Life Cykel Mushrooms at https://lifecykel.com/ Four Sigmatic at https://us.foursigmatic.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

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

Dan Gets Rich Episode 22Sad news in Jacksonville - 2 cyclists killedRemembering Gabriele "Gabe" GrunewaldChris Froome out of the Tour De FranceIM Boulder discontinuedTulsa wins bid for the new IMWanda Group files with SEC for IPOUSA Triathlon and TBI merge together for industry conferenceGuilford College is 30th college to make varsity sportAftershokz joins USA TriathlonCarry Forward 5k3 Questions

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

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

Kristin Louderback comes from a marathon background (2:48 PR at Grandmas Marathon in 2015, and is a fast learner with the swim and the bike. Kristin qualified for Kona at Ironman Boulder this June and enjoys the support of her husband Mike who has also raced Kona previously.

Bob McRae qualified for this year's IRONMAN World Championship in June at IRONMAN Boulder. This is his 5th race on the big island and he has a lot of experience to bring to this year's performance. Listen to his advice for those striving to compete at Kona!

In this episode I have the pleasure of talking with my friend and very talented athlete Ellie Salthouse. Ellie recently won the female Professional division at IRONMAN© 70.3 Boulder. We talk in depth about her training with Siri Lindley and her preparation going into this race. We talk about the details of the strategy and what it’s like to lead the race. Ellie is such a humble person and very down to earth. I’m so grateful for this chance to share this small snapshot of her journey along the way to her day at the IRONMAN© 70.3 World Championships in September. She gives a great amount of credit to her coach and the ability to push hard and also stay within herself while using her ability to go hard in each moment.-Photo credit: Jeff Yingling (@whistlepig on instagram)-Enjoy the show. To see pictures from her race, go to https://www.coachterrywilson.com/perfect-Weather that day: 66-91Water: 70-Age Group: PRO Swim – 25:55T1 – 1:42Bike – 2:11:11T2 – 2:49Run – 1:22:21Total Race Time: 4:03:56-Gender Rank: 1Division Rank: 1Overall Rank: 12-Follow Ellie,Instagram: @elliesalthouse1Facebook: Ellie SalthouseWebsite: http://elliesalthouse.com/-Follow Coach Terry:Instagram: @CoachTerryWilsonInstagram: @PerfectRacePodcastFacebook: www.facebook.com/CoachTerryWilsonWebsite: www.CoachTerryWilson.com -Mentioned on this episode:Love the pain: https://www.lovethepain.com/ Giro head: https://www.giro.com/us_en/ Vorgee: https://vorgee.com/ Gatorade endurance: https://www.gatorade.com/ HED Wheels: https://www.hedcycling.com/ Feder Mut: http://federmut.com/main/ Siri Lindley: https://www.teamsiriustriclub.com/Team Sirius Tri Club: https://www.teamsiriustriclub.com/

In this episode I have the pleasure of talking with my friend and very talented athlete Ellie Salthouse. Ellie recently won the female Professional division at IRONMAN© 70.3 Boulder. We talk in depth about her training with Siri Lindley and her preparation going into this race. We talk about the details of the strategy and what it’s like to lead the race. Ellie is such a humble person and very down to earth. I’m so grateful for this chance to share this small snapshot of her journey along the way to her day at the IRONMAN© 70.3 World Championships in September. She gives a great amount of credit to her coach and the ability to push hard and also stay within herself while using her ability to go hard in each moment.-Photo credit: Jeff Yingling (@whistlepig on instagram)-Enjoy the show. To see pictures from her race, go to https://www.coachterrywilson.com/perfect-Weather that day: 66-91Water: 70-Age Group: PRO Swim – 25:55T1 – 1:42Bike – 2:11:11T2 – 2:49Run – 1:22:21Total Race Time: 4:03:56-Gender Rank: 1Division Rank: 1Overall Rank: 12-Follow Ellie,Instagram: @elliesalthouse1Facebook: Ellie SalthouseWebsite: http://elliesalthouse.com/-Follow Coach Terry:Instagram: @CoachTerryWilsonInstagram: @PerfectRacePodcastFacebook: www.facebook.com/CoachTerryWilsonWebsite: www.CoachTerryWilson.com -Mentioned on this episode:Love the pain: https://www.lovethepain.com/ Giro head: https://www.giro.com/us_en/ Vorgee: https://vorgee.com/ Gatorade endurance: https://www.gatorade.com/ HED Wheels: https://www.hedcycling.com/ Feder Mut: http://federmut.com/main/ Siri Lindley: https://www.teamsiriustriclub.com/Team Sirius Tri Club: https://www.teamsiriustriclub.com/

What an inspiring story! She always wanted to be a triathlete. Inspired by her mother, Kiah came to a challenging IM Boulder and won. SUBSCRIBE iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs 
Show notes: bit.ly/konakamps

Kristin tells us all about her tough but winning day at Ironman Boulder 2018. SUBSCRIBE iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs
 Show notes: bit.ly/konakamps SPONSORS Colorado Multisport: bit.ly/2xvI6Np

I conclude the IRONMAN© Buffalo Springs Lake 70.3 series with my friend and coach from Octane Athletics Avram Carter. Avram is well respected in the North Texas area as a friend to many and is known for his knowledge of the sport, speed on the course, and humbleness to help anyone that he can. We talk about his recent choice of registering and completing the 70.3 in Lubbock, Texas after having a not so desirable day at IRONMAN© Boulder. Things he mentions many athletes from the south can take advantage of and use on the race course.-Enjoy the show. To see pictures from his race, go to https://www.coachterrywilson.com/perfectrace/075 -Weather that day: 78 - 108Water: 74-Age Group: M 30 - 34Height: 6’2”Weight: 173Calories per hour: 200PSI for this course: 100Depth of Wheels: 60Swim – 33:09T1 – 1:07Bike – 2:39:18T2 – 1:23Run – 2:19:48Total Race Time: 5:34:43-Gender Rank: 59Division Rank: 9Overall Rank: 70-Follow Avram,Instagram: @Avram.CarterFacebook: Avram Carter-Mentioned on this episode:Octane Athletics: https://www.octane-athletics.com/ Coach Sergio: Sergio Arias -Follow Coach Terry:Instagram: @CoachTerryWilsonFacebook: www.facebook.com/CoachTerryWilson-To learn more about me, go to www.CoachTerryWilson.com

I conclude the IRONMAN© Buffalo Springs Lake 70.3 series with my friend and coach from Octane Athletics Avram Carter. Avram is well respected in the North Texas area as a friend to many and is known for his knowledge of the sport, speed on the course, and humbleness to help anyone that he can. We talk about his recent choice of registering and completing the 70.3 in Lubbock, Texas after having a not so desirable day at IRONMAN© Boulder. Things he mentions many athletes from the south can take advantage of and use on the race course.-Enjoy the show. To see pictures from his race, go to https://www.coachterrywilson.com/perfectrace/075 -Weather that day: 78 - 108Water: 74-Age Group: M 30 - 34Height: 6’2”Weight: 173Calories per hour: 200PSI for this course: 100Depth of Wheels: 60Swim – 33:09T1 – 1:07Bike – 2:39:18T2 – 1:23Run – 2:19:48Total Race Time: 5:34:43-Gender Rank: 59Division Rank: 9Overall Rank: 70-Follow Avram,Instagram: @Avram.CarterFacebook: Avram Carter-Mentioned on this episode:Octane Athletics: https://www.octane-athletics.com/ Coach Sergio: Sergio Arias -Follow Coach Terry:Instagram: @CoachTerryWilsonFacebook: www.facebook.com/CoachTerryWilson-To learn more about me, go to www.CoachTerryWilson.com

In this episode I was able to talk with Troy with Team Sirius Tri Club about his recent race at Ironman Boulder. This is an episode you may want to take some notes on as Troy goes over a lot of valuable information for a tough race course on what to do (and even what not to do) when things change during the race. It was a high DNF rate this year at Boulder, and he was able to snag a slot for Kona here. The best part I liked about this interview was how he approached the race with gratitude and calm energy and was able to stay in his head while others blew up around him. He was able to have a solid day and talks about his future as well.-Enjoy the show. To see pictures from his race, go to https://www.coachterrywilson.com/perfectrace/68 -Weather that day: 67 - 95Water: 67-Age Group: M 25-29Height: Weight: Calories per hour: 780PSI for this course: 120Swim – 56:29T1 – 3:12Bike 4:51:18T2 – 3:26Run – 3:43:04Total Race Time: 9:37:29-Gender Rank: 23Division Rank: 2Overall Rank: 26-Follow Troy,Instagram: @TroyrgcFacebook: Troy R Gc-Mentioned on this episode:Team Sirius Tri Club: https://www.teamsiriustriclub.com/ Siri Lindley: https://www.teamsiriustriclub.com/Quintana Roo: http://www.quintanarootri.com/ -To learn more about me, go to www.CoachTerryWilson.com

In this episode I was able to talk with Troy with Team Sirius Tri Club about his recent race at Ironman Boulder. This is an episode you may want to take some notes on as Troy goes over a lot of valuable information for a tough race course on what to do (and even what not to do) when things change during the race. It was a high DNF rate this year at Boulder, and he was able to snag a slot for Kona here. The best part I liked about this interview was how he approached the race with gratitude and calm energy and was able to stay in his head while others blew up around him. He was able to have a solid day and talks about his future as well.-Enjoy the show. To see pictures from his race, go to https://www.coachterrywilson.com/perfectrace/68 -Weather that day: 67 - 95Water: 67-Age Group: M 25-29Height: Weight: Calories per hour: 780PSI for this course: 120Swim – 56:29T1 – 3:12Bike 4:51:18T2 – 3:26Run – 3:43:04Total Race Time: 9:37:29-Gender Rank: 23Division Rank: 2Overall Rank: 26-Follow Troy,Instagram: @TroyrgcFacebook: Troy R Gc-Mentioned on this episode:Team Sirius Tri Club: https://www.teamsiriustriclub.com/ Siri Lindley: https://www.teamsiriustriclub.com/Quintana Roo: http://www.quintanarootri.com/ -To learn more about me, go to www.CoachTerryWilson.com

I conclude my series of the IRONMAN© Boulder with my new friend Brian Aubuchon. He is such an amazing person and I’m truly in awe of how humble he is and how much perseverance he has. In case you didn’t catch the video prior to Boulder this year, he was the athlete in the video where Bek Keat and Siri talked about him in pursuit of his finish line. He had toed the line of five IRONMAN© races prior to Boulder without officially completing any of them. His journey has many struggles, hardships, and even more happy memories made along the way. At Boulder he unfortunately did not get his finish. Keeping in mind he is a father of five amazing children, two of which have autism, and a loving wife that supports him. Not including the fact that he is the owner of two bowling alleys. With a lot on his plate, he is still going to become and IRONMAN© one day and this is only a snapshot of his journey along the way. I look forward to following Brian at IRONMAN© Mont Tremblant. This is by far one of the most information packed episodes I’ve done so far!Enjoy the show. To see pictures from his race, go to -Weather that day: 67 - 95Water: 67-Age Group: M 40-44Height: Weight: 260lbsCalories per hour: 480PSI for this course: 105F-110RSwim – 1:56:58T1 – 12:35Bike – n/aT2 – n/aRun – n/aTotal Race Time: DNF-Gender Rank: n/aDivision Rank: n/aOverall Rank: n/a-Follow Brian,Instagram: @HollyLanesFacebook: Brian Aubuchon-Mentioned on this episode:Peaks Apparel: https://peaksapparel.com/Siri Lindley: https://www.teamsiriustriclub.com/Team Sirius Tri Club: https://www.teamsiriustriclub.com/ -To learn more about me, go to www.CoachTerryWilson.com

I conclude my series of the IRONMAN© Boulder with my new friend Brian Aubuchon. He is such an amazing person and I’m truly in awe of how humble he is and how much perseverance he has. In case you didn’t catch the video prior to Boulder this year, he was the athlete in the video where Bek Keat and Siri talked about him in pursuit of his finish line. He had toed the line of five IRONMAN© races prior to Boulder without officially completing any of them. His journey has many struggles, hardships, and even more happy memories made along the way. At Boulder he unfortunately did not get his finish. Keeping in mind he is a father of five amazing children, two of which have autism, and a loving wife that supports him. Not including the fact that he is the owner of two bowling alleys. With a lot on his plate, he is still going to become and IRONMAN© one day and this is only a snapshot of his journey along the way. I look forward to following Brian at IRONMAN© Mont Tremblant. This is by far one of the most information packed episodes I’ve done so far!Enjoy the show. To see pictures from his race, go to -Weather that day: 67 - 95Water: 67-Age Group: M 40-44Height: Weight: 260lbsCalories per hour: 480PSI for this course: 105F-110RSwim – 1:56:58T1 – 12:35Bike – n/aT2 – n/aRun – n/aTotal Race Time: DNF-Gender Rank: n/aDivision Rank: n/aOverall Rank: n/a-Follow Brian,Instagram: @HollyLanesFacebook: Brian Aubuchon-Mentioned on this episode:Peaks Apparel: https://peaksapparel.com/Siri Lindley: https://www.teamsiriustriclub.com/Team Sirius Tri Club: https://www.teamsiriustriclub.com/ -To learn more about me, go to www.CoachTerryWilson.com

In this episode I talk with returning guest Jarrett Wyatt about his race at the full IRONMAN© in Boulder. While it was a hot day and there were many struggles he shares things about his race that can be learned from and exploited to allow you to have a great day when conditions change. At Boulder this year they transferred the bikes back to the finish area for athletes. He mentions some precautions he took and how things went overall. Also, he’s going to KONA!-Enjoy the show. To see pictures from his race, go to -Weather that day: 67 - 95Water: 68-Age Group: M 40 - 44Height: 5’9”Weight: 235lbsCalories per hour: 400-500PSI for this course: 100Swim – 1:28:22T1 – 8:09Bike – 5:50:38T2 – 8:37Run – 7:05:07Total Race Time: 14:40:53-Gender Rank: 551Division Rank: 101Overall Rank: 742-Follow Jarrett,Facebook: Jarrett Wyatt-Follow Coach Terry:Instagram: @CoachTerryWilsonFacebook: CoachTerryWilson-To learn more about me, go to www.CoachTerryWilson.com

In the next staple of the IRONMAN© Boulder series, I talk with my friend and returning guest Kitty Cole about her day at IRONMAN© Boulder. She talks deeply about her nutrition plan and her plan for the race. While things didn’t end perfectly, she did complete the entire 140.6 course and was announced at the finish line. I enjoy hearing about this experience specifically because many do not know that things happen like this really happen. -Enjoy the show. To see pictures from her race, go to -Weather that day: 67 - 95Water: 68-Age Group: F 65-69Calories per hour: 175-200PSI for this course: Swim – 1:31:52T1 – 14:32Bike – 8:15:21T2 – 10:40Run – 7:10:31Total Race Time: DNF-Gender Rank: N/ADivision Rank: N/AOverall Rank: N/A-Follow Kitty,Instagram: @HealthCoachKittyFacebook: Kitty Cole-Follow Coach Terry,Instagram: @CoachTerryWilsonFacebook: www.facebook.com/CoachTerryWilsonWebsite: www.CoachTerryWilson.com

In this quick episode I talk with my friend Erik Greenfield who recently completed IRONMAN© Boulder, in Beautiful Colorado. He mentions when he arrived at the city versus last year and shares some tips from his day that many will be able to learn from. You may find that some worry about timing of getting to the city at altitude. While not everyone can get there weeks ahead he shares an insight of when to arrive and leave as well as what happened on course with this massive DNF rate.-Enjoy the show. To see pictures from his race, go to https://www.coachterrywilson.com/perfectrace/66 -Weather that day: 67 - 95Water: 68-Age Group: M 45-49Height: 6’3”Weight: 205lbsCalories per hour: 350-400-bike/300-350-RunPSI for this course: Swim – 1:28:34T1 – 7:43Bike – 5:14:32T2 – 3:59Run – 5:05:35Total Race Time: 11:58:23 (PR)-Gender Rank: 186Division Rank: 23Overall Rank: 239-Follow Erik,Facebook: Erik Greenfield-Follow Coach Terry,Instagram: @CoachTerryWilsonFacebook: www.facebook.com/CoachTerryWilsonWebsite: www.CoachTerryWilson.com-To learn more about me, go to www.CoachTerryWilson.com -iTunes: https://itunes.apple.com/us/podcast/pursuit-of-the-perfect-race/id1351960716?mt=2#episodeGuid=http%3A%2F%2Fapi.spreaker.com%2Fepisode%2F15273610 -Stitcher: https://www.stitcher.com/podcast/pursuit-of-the-perfect-race -Youtube: https://www.youtube.com/watch?v=8uCZSr4R01A-Spreaker: https://www.spreaker.com/user/10423133/66-ironman-boulder-erik-greenfield -iHeartRadio: https://www.iheart.com/podcast/pursuit-of-the-perfect-race-29091027/