Podcast appearances and mentions of jim capra

Welcome to Episode #500 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion. Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News  Ask A Coach: Should I run a full marathon in a buildup to IRONMAN?  Get Gritty Tip: Follow Your Dreams! TriDot Workout of the Week: Bike Run Bricks - Short course race rehearsal Fun Segment: IRONMAN or IRONmad?   Announcements and News:   Our Announcements are supported by VESPA Power today. Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20   G2G Athetes Races Lake Whatcom Triathlon - Paul Hunziker 2nd Overall  Triple Bypass - Caroline Triple and friend Natilia the Double IRONMAN Lake Placid - Good luck Max Davison Tri Boulder - Gabbi Cavallero USA Nebraska State Championships 2025 - Ruth Fountain   G2G Zoot Fit Kit Party View House on Clinton in Inverness July 19th   TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762   Copper Triangle August 2nd Jerry Dugan   Pikes Peak Take 2 August 29th or 30th Natalia Crawford   Ask A Coach Sponsor: G2G Endurance Let's cut to the chase: you want results, and we've got the tools. Grit2Greatness Coaching + TriDot = smarter workouts, better feedback, and real progress. Join through our TriDot links, get 2 weeks free, and train with purpose from day one. After that, it's just $14.99/month. Ready to train like an athlete with a plan? Hit our link in the show notes and get started today. Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: Should I run a full marathon in a buildup to full IRONMAN?  Coach, I'm getting ready for my full distance IRONMAN this Fall. What do you think about me doing a full marathon as a build up to the IRONMAN? That's awesome—you're gearing up for one of the most demanding endurance events out there! Preparing for a full-distance IRONMAN (2.4-mile swim, 112-mile bike, 26.2-mile run) requires a smart balance of volume, intensity, and recovery. Your question about whether a full marathon is necessary or ideal is a great one, and it really depends on your goals and current training status. Is a Full Marathon Necessary for IRONMAN Prep? While many athletes include a marathon in their build-up, it's not always the most effective or safest choice. Here's why:   Pros of Running a Marathon Before IRONMAN: - Mental confidence boost from completing the distance. - Opportunity to test nutrition, pacing, and gear. - Simulates the fatigue and mental grind of the IRONMAN run.   Cons: - High injury risk due to the pounding and recovery time required. - Doesn't replicate IRONMAN fatigue (you'll be running after 6–8 hours of swimming and biking). - Can disrupt your training cycle due to the taper and recovery needed.   Viable Alternatives to a Marathon Here are some smart substitutes that can build endurance and race readiness without the downsides of a standalone marathon: 1. **Century Ride (100-mile bike)** - **Pros**: Low-impact, builds aerobic base, simulates IRONMAN bike leg. - **Use it for**: Nutrition testing, pacing, and mental endurance. - **Pair it with**: A short brick run (e.g., 6–10 miles) to simulate race fatigue.   2. **Long Swim Events (e.g., 5K–10K open water)** - **Pros**: Builds swim confidence, improves pacing and sighting. - **Use it for**: Practicing open water skills and wetsuit comfort. - **Pair it with**: A bike ride or short run for a swim-bike brick.   3. **Race Simulation Bricks** - **Example**: 80-mile bike + 13-mile run. - **Pros**: Mimics IRONMAN fatigue better than a standalone marathon. - **Use it for**: Testing gear, nutrition, and pacing under fatigue.   4. **Back-to-Back Long Runs** - **Example**: 12 miles Saturday + 10 miles Sunday. - **Pros**: Builds run durability with less injury risk than a marathon. - **Use it for**: Building cumulative fatigue without a single long effort. Coach's Summary Recommendation Unless you're chasing a marathon PR or need the mental boost, **skip the standalone marathon**. Instead, focus on **race-specific brick workouts**, **long rides**, and **progressive long runs**. These will better prepare you for the unique demands of IRONMAN day. Get Gritty Tip: Follow Your Dreams! Welcome to this very special Get Gritty Tip, where we're celebrating a huge milestone—500 episodes! Listeners, did you know that most podcasts don't make it past their third episode? While some podcasts have hundreds or even thousands of episodes, a large number of podcasts are abandoned early. A significant percentage of podcasts (90%) will not make it past their third episode, and another 90% of those that do will quit before reaching 20 episodes, according to Riverside FM. To honor this impressive feat, we are putting Rich in the interviewee's chair and speaking with the man who made it all happen. Rich's dedication to endurance sports, coaching, and the endurance community has not only shaped this podcast but also the lives of countless people around the world. Over the years, the 303 Endurance Podcast has become a go-to resource for athletes, coaches, and endurance enthusiasts alike, particularly in the 303 area, thanks to Rich's hard work, passion, and commitment to sharing inspiring stories and valuable insights on the airwaves. From launching the podcast to hitting 500 episodes, Rich's growth is a testament to the power of resilience, growth, and the love of endurance sports. Rich, it's an honor to reflect with you on everything that's led us to this incredible moment. Thank you for all that you've done for the community. Here's to many more episodes ahead! 500 episodes! Tell us, how did this all get started? Crossroads, need for growth and took inspiration from Tri Talk with David Warden Concept, connecting to coaches, experts and professionals Episode 18 (the missing 17), monthly to weekly What moments have defined the podcast's journey? The 303 team Kona - Ponchoman Guests - reference library Did you expect the podcast to grow this much? What surprised you? I was shocked when we got to 100 downloads Most downloads for an individual episode was over 4000 Kona and Pro conference post race and having Greg Welch call on “Rich from 303” what's your question.  Which episodes have fired you up the most? 18 David Warden 57 Terry Laughlin Total Immersion Swimming 77 Ken Axford 104 Jillian Bearden on her transition 108 and more Dr. Iñigo San Millán, Director at the CU Sports Medicine & Performance 131 Crowie  Play #177 MAY 12 - All things mothers! Mother's day with Meredith Kessler.  Play #176 MAY 05 - Tyler Hamilton and JIm Capra on individualized coaching, camps and more Play #175 APR 27 - Fastest Bike with Denise Korenek  Play #174 APR 20 - Ironman Hall of Famer, Julie Moss on "Crawl of Fame" Play #173 APR 13 - Author Alex Hutchinson on NY Times Bestseller "Endure" Play #172 APR 06 - Going Long with Sam Long Play #228 APR 18 - Sue Reynolds found THE ATHLETE INSIDE Play #283 MAY 07 - Olympic running and triathlon coach Bobby McGee and Sue Reynolds Play #289 JUN 18 - Mike Tierney sets riding world record climbs the worlds hardest ride on a unicycle Play #295 JUL 30 - A look back to Kristian Blummenfelt's Gold Medal goal  Play #309 NOV 05 - Allysa Seely overcoming a blood infection months before Tokyo Gold What were the biggest challenges early on, and how did you push through? Learning the editing process Finding and scheduling guests Getting a recording platform for good quality sound How did you bring your coaching experience into the podcast? I had no intention of coaching until one listener asked On condition of USAT L1 Made interviewing coaches, experts and pros better Any listener stories that really stuck with you? Brady Nelson What's been the biggest lesson you've learned from hosting the podcast? Mike Reilly - humility. get out of the way of your subject We all put our bike shorts on one leg at a time - coach, expert, pro, age grouper, podcaster Follow your dreams, take risks and take action. Know your purpose. Progress of the Soul What's next for the 303 Endurance Podcast? What advice do you have for anyone starting a podcast?   Thanks again to Rich's unwavering commitment to the endurance community. From inspiring athletes to exploring new topics and challenges, Rich has built a lasting legacy that will continue to impact and inspire for years to come. Rich, thank you for everything you've poured into this podcast, the community, and the sport. Here's to the next 500 episodes and beyond. Your work is truly remarkable! TriDot Workout of the Week: Bike-Run Bricks Today's workout is Bike-Run Bricks. Session Note This session is best done on a trainer. Stage your shoes, fuel, and hydration close by so that you're able to quickly transition from bike to run. If you leave your shoes clipped onto your pedals for races, then do so here too. Warmup 10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 Main Set 2 x 4 min Bike* / 3 min Run** (3 min) *Bike - First 1 min establish rhythm and getting feet in shoes. / Ride @ race pace in race position and 90+ rpms. / Final 1 min prep for run. Shift to one gear easier. Stretch back and calves. **Run - First 1 min find form and rhythm. Do NOT exceed race pace. / Run @ race pace. / Final 1 min build to FAST finish pace. Visualize finish chute! Hydrate during recovery between brick sets. Balance of time in Zone 2. Fun Segment: IRONMAN or IRONmad? Alright, we covered a great question in our Ask A Coach segment—should you run a full marathon during your IRONMAN build? That got me thinking about all the wild decisions athletes make leading up to race day. So welcome to a new segment I'm calling Ironman or Ironmad? Here's how it works: I'll throw out some scenarios—real ones we've seen or heard—and we'll give our take. Are they solid strategies… or are we veering into madness? Scenario 1: “You decide to do a heat adaptation block for your IRONMAN—by sitting in a dry sauna in a full bike kit every day for a week.” Scenario 2: “You ride your longest bike session—112 miles—indoors on the trainer because you want to control nutrition, effort, and minimize interruptions.” Scenario 3: “You sign up for a local sprint tri just to ‘shake off the rust'… but end up racing it full throttle two weeks out from your IRONMAN.” Scenario 4: “You tape motivational quotes inside your helmet, on your bike stem, and under your water bottle to read mid-race.” Scenario 5: “You fly to your race 48 hours before the gun goes off, figuring you'll ‘sleep on the plane' and save money on hotel nights.” Bonus Scenario! Scenario 6: “You wear your brand-new race kit, race shoes, and nutrition mix for the very first time… on race day.” Race day success isn't about doing more—it's about doing what matters. So when you're making decisions in your IRONMAN prep, ask yourself: Is this building toward the race… or just feeding my ego? And if you've got a questionable training story or race-week decision you want to share, send it our way. We might feature it in the next Ironman or Ironmad?   Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed and enjoy the endurance journey!

Jim Capra is the head coach at Tyler Hamilton Training, and a regular contributor to the podcast. Jim joins us to talk about rest periods in your training, 2023 goals and much more. --- Support this podcast: https://anchor.fm/adventureaudio/support

Gino Geraci talks with Jim Capra, retired Chief of Global Operations for the Drug Enforcement Agency, about the drug crisis ravaging America, claiming the lives of over 100,000 people, many of them children. They discuss how the epidemic flourishes within a culture that has walked away from God as well as fathers who've walked away from their families.See omnystudio.com/listener for privacy information.

We welcome Jim Capra, head coach at Tyler Hamilton Training, back on the podcast to discuss training while travelling, running and the ‘20,000 meters in a week challenge'. --- Support this podcast: https://anchor.fm/adventureaudio/support

Over the last several months, we've had a few questions about gravel bikes. Mostly variations of the same basic question; what is different about gravel bikes anyway, and do I need one/should I want one? We have our friend Jim Capra back on the podcast to discuss grave bikes and the nuances of their design compared to road and cyclocross bikes. Jim is a lifelong cyclist and the head coach at Tyler Hamilton Training (https://www.tylerhamiltontraining.com) --- Support this podcast: https://anchor.fm/adventureaudio/support

Ryan Correy was an adventure cyclist, ultra endurance athlete, author and the founder of Bikepack Canada. Ryan accomplished some unbelievable adventures, such as cycling a loop around Canada and the U.S., and cycling the Pam-American Highway (from Alaska at Argentina). He also competed in some of the most gruelling cycling races in the world, including RAAM and the Tour Divide. Ryan wrote a great book about his adventures (A Purpose Ridden), as well as a guidebook (Bikepacking in the Canadian Rockies), which you can find at https://www.bikepack.ca/store. Ryan was diagnosed with cancer in July 2017 and lost his battle the following spring. Ryan had an enormous impact on the cycling world in his time. This episode is us remembering Ryan, and we include a portion of a conversation we had together (along with Jim Capra) back in March of 2017. --- Support this podcast: https://anchor.fm/adventureaudio/support

Jim Capra joins us to discuss different approaches to off season training, getting set up for indoor cycling and goal setting. --- Support this podcast: https://anchor.fm/adventureaudio/support

On Thursday's "Connecticut Today" with Paul Pacelli, Paul chatted briefly with Jim Capra, campaign manager and treasurer for Shelton Democratic Mayoral Candidate David Eldridge, on some controversial comments Eldridge made decades ago (0:50). The U.S. Supreme Court seems to be upsetting everyone. That's a good thing, according to attorney Michael O'Neill from the Landmark Legal Foundation (3:56). Finally, Quinnipiac University Associate Professor of Media Studies Kearston Wesner chimed in on whether or not the big social media companies are essentially untouchable (17:46). Image Credit: Getty Images

Tyler and Jim Capra interview Pete about his Everesting attempt, which (thankfully!) ended successfully after 22 hours, 59 minutes, 324 kilometres and 9166 metres of elevation gain. --- Support this podcast: https://anchor.fm/adventureaudio/support

We welcome coach Jim Capra back on the podcast to discuss Pete's upcoming Everesting attempt, fighting burnout after a long season, getting your winter setup dialed. Lastly, the coaches break down what FTP means and it's role in training. --- Support this podcast: https://anchor.fm/adventureaudio/support

In episode 80, we do a deep dive on the Everesting Challenge with Jim Capra (head coach at Tyler Hamilton Training), and discuss Pete’s plans on an attempt. We get into the history of the challenge, choosing a hill, the balance between gradient and total distance required, training, equipment, strategy and more. --- Support this podcast: https://anchor.fm/adventureaudio/support

We have Jim Capra, Head Coach at Tyler Hamilton Training back on the pod. In this episode we get into some of the methodology of training and advantages of working with a coach. We also discuss how to prepare for specific events...like possibly Everesting. --- Support this podcast: https://anchor.fm/adventureaudio/support

We have our good friend Jim Capra back on the podcast. We discuss the ‘Murph’ challenge and how that went, training, motivation and the benefits of having a ‘carrot’ to chase on your calendar, helping people get into cycling and much more. --- Support this podcast: https://anchor.fm/adventureaudio/support

In several parts, we’re recapping some of our favourite parts of some great conversations from 2020. In part one, we look back on our chats with Sarah Hornby, Christopher McDougall, Elden Nelson, Meg Fisher, Dean Karnazes, Jim Capra, Lisa Nelson, Bonnie Ford, Chris Thornham and Selene Yeager. --- Support this podcast: https://anchor.fm/adventureaudio/support

In episode 54 we welcome Jim Capra, head coach at Tyler Hamilton Training, back to the show. We discuss ‘off season’ training plans and strategies to stay fit while also giving your body some time to recover. Tyler and Pete are slowing coming around to the idea of virtual cycling, and the social aspect of connecting with friends in other parts of the world and we also get into the importance of goal setting. Lastly, Peter throws out a challenge to Jim and Tyler; the CrossFit workout known as ‘The Murph’. We want to extend that challenge to our listeners as well! On December 2nd, we’ll be taking on The Murph, which is a 1 mile run, 100 pull-ups, 200 push-ups, 300 squats followed by another 1 mile run...all in under 1 hour (details in the episode!). --- Support this podcast: https://anchor.fm/adventureaudio/support

Episode 40 welcomes Jim Capra back to the podcast. Pete, Tyler and Jim discuss training with puppies, Everesting, and we take on some great listener questions too; working you way up to your first 100 mile ride, how to maximize your workout when out with slower riders or runners, and how to stay fresh and healthy late in the season. --- Support this podcast: https://anchor.fm/adventureaudio/support

Jim Capra (head coach at Tyler Hamilton Training and a regular on the podcast) joins us to discuss all things cycling. What to pack on a long solo ride, indoor cycling, virtual and DIY events, one quiver bikes and much more. --- Support this podcast: https://anchor.fm/adventureaudio/support

Listen questions are answered by Jim Capra and Tyler Hamilton on a variety of training topics. In this instalment we discuss tracking your training volume, leg swelling during ultra-cycling events and more. --- Support this podcast: https://anchor.fm/adventureaudio/support

Listener questions are answered by coaches Jim Capra and Tyler Hamilton. In this episode, we get into altitude and hill training, trainings with power, how to know if you’re getting better, and much more. --- Support this podcast: https://anchor.fm/adventureaudio/support

Jim Capra is the head coach at Tyler Hamilton Training, and works with endurance athletes of all ability levels and disciplines. --- Support this podcast: https://anchor.fm/adventureaudio/support

Welcome Welcome to Episode #177 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 is our Mothers Day special and we've decided to dedicate today's show to mothers everywhere.  We know there are a lot of mothers that listen to the show and we want to take an episode to honor you for all that you juggle and sacrifice.  If you are not a mother, we know you have one.  Forward this episode to Mom and tell the Rich and Bill wish them a special day! go thank your mother!  In honor of Mothers Day we've decided to share a relatively recent interview we did with one of our favorite mom pro triathletes, Meredith Kessler.  Our planned guest, coach Andrew Simmons of Lifelong Endurance coaching will be on next week's show to talk about running and training tips.   Thanks to last week's guests Tyler Hamilton and Jim Capra.  We talked to Tyler and Jim about Tyler Hamilton Training and their very individualized approach to cycling coaching.     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:   Andrew Simmons of Lifelong Endurance Video of the Week Training Discussion/Debate Articles News Rocky Mountain Tri Club Book Signing with Alex Hutchinson and Christie Aschwanden 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:   About the interview.      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.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279.      Post Interview Discussion   Comments about the MK interview Other moms to recognize     Video of the Week: Meredith Kessler on racing as a mom at Ironman Arizona in November 2018. https://www.azcentral.com/videos/sports/2018/11/16/3-time-ironman-arizona-champion-meredith-kessler/2030020002/   Rinny April 2018 and her first race after having Izzy My first Triathlon Post Baby - Ironman 70.3 Texas || Episode 3       Endurance Trivia: How many weeks after giving birth to Archie, did Rachel Joyce take to do more than walk? 2 weeks 4 weeks 6 weeks 8 weeks https://www.triathlete.com/2017/01/training/world-champs-advice-training-pregnancy_297531     "What's New in the 303": https://303triathlon.com/why-now-is-time-for-youth-triathlon/     Other News:   https://www.cheekytummy.com/blog/11-fitness-tips-new-moms/ https://www.coeursports.com/blogs/latest/baby-onboard   Upcoming Interviews:   Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show. Coach Mikael Eriksson of Scientific Triathlon and "That Triathlon Show" podcast is joining us about training zones and how to make sure they are accurate and current.  With the context of the training (energy zones) we are going to talk about the importance of training volume in different training zones to achieve the right progressive overload and adaptations, and the many issues that can come from not executing the right training. Christie Aschwanden, author of "Good To Go".  Christie Aschwanden is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.  She is co-host of EMERGING FORM, a podcast about the creative process. Aschwanden has a blog called "Last Word on Nothing".  A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad. She lives with her husband and numerous animals on a small winery and farm in western Colorado. (Read more about how she found her place in this Oprah Magazine essay.) In her spare time, she enjoys trail running, bicycling, skiing, reading novels, digging in the garden and raising heritage poultry. Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland     If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.     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 @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance   We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.    Stay tuned, train informed, and enjoy the endurance journey!  

Episode #176 (5/5) Tyler Hamilton Training Welcome Welcome to Episode #176 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to inspire and 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.  Today we have coach Tyler Hamilton, Jim Capra and John Stickford.  As you know, Tyler Hamilton was a US Postal Service team, teammate of Lance Armstrong in 1999, 2000, and 2001.  Olympic games 2000 and 2004.  National road race champion in 2008.  Co-author of the 2012 The Secret Race.  We are talking to Tyler, Jim and John about Tyler Hamilton Training and their very individualized approach to cycling coaching. Thanks to last week's guest National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  We are going to talk about the inspiration, training, planning, engineering and nerves that it took to achieve that goal. 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. Don't forget the Park City, UT Sansego camp 05/30/19 - 06/02/19.  You can save $100 off the registration by using the code MHE100. https://intermountainhealthcare.org/Locations/Park-City-Hospital/Medical-Services/LiVe-Well-Center/High-Performance-Camp/ 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: Tyler Hamilton Training Video of the Week Training Discussion/Debate Articles News Rocky Mountain Tri Club Book Signing with Alex Hutchinson and Christie Aschwanden 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: Tyler Hamilton is a retired professional American cyclist and founded Tyler Hamilton Training in 2009. A fierce competitor renowned among his peers for his endurance and tolerance for pain. Tyler raced professionally for 14 years and competed in 11 grand tours including the Tour de France eight times.  In 2012, he released his memoir, "The Secret Race," a riveting journey into the heart of a never-before-seen world which became a New York Times Bestseller.  Today, he spends his time between Boulder, Colorado & Missoula, Montana enjoying a slower paced life after pro racing. He enjoys hiking, skiing, yoga and bikepacking. Jim "Capo" Capra, brings a vast knowledge and hands-on expertise to Tyler Hamilton Training after years of training alongside Tyler.  Living in Tacoma, WA, and a CU Denver graduate, Jim enjoys the great outdoors, spending time with his sweetheart daughter Emma, and a house full of woofers. With a combination of a love for cycling, extensive coaching experience and a passion to motivate, Jim is the driving force behind THT's personalized approach and keeping clients on track to acheive their goals.    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.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279.    Tyler Hamilton Training Interview Discussion One thing we did not discuss was https://www.tylerhamiltontraining.com/tylers-training-tips Hematocrit numbers and how they decline over the physical demands of the Tour Using testosterone to get "healthy" How to climb How to warm up for a time trial Pedaling skills for time trialing    Video of the Week: How To Pedal | Cycling Technique Saddle height Core strength and stabilizing muscles Flexibility Still upper body 60 RPMs     "What's New in the 303": https://303cycling.com/may-is-national-bicycle-safety-month/ Rocky Mountain Tri Club Author Night with Alex Hutchinson "Endure" and Christie Aschwanden "Good to Go" Alex Hutchinson's book Endure about all aspects of endurance and Christie's book on all aspects of recovery. The each gave a 2 minute overview of their books (see 303triathon Facebook live post) and then took 15 minutes each to ask questions about each other's books. At the end they both got into a debate about hydration, which was topic common to both of their books.  Christie is a proponent of drink to thirst and being keenly aware of your thirst sensation and triggers. Both were skeptical of the commercialism of endurance and recovery products in the market I asked Christie about HRV as a reliable predictor of recovery and the accuracy of the commercial products in the market.  Bottom line is that it's not very reliable in her opinion, but you can add it to other methods of assessing your recovery.   Other News: Announcing USA Triathlon's Youth Scholarship Program  Dear Coaches, I’m proud to announce a youth scholarship program that USA Triathlon and the USA Triathlon Foundation will launch tomorrow in an effort to not only grow overall youth participation in multisport, but also to reduce barriers to entry for underserved youth. After kicking off the program with a special month-long promotion in May, we will continue to accept donations and distribute scholarships throughout the year. Your participation is important, as we need your help to identify youth athletes who may be scholarship candidates. During the month of May, for every USA Triathlon adult annual membership newly purchased or renewed, or for every current membership not set to expire that is extended by one year, the USA Triathlon Foundation will donate one youth digital membership to a deserving child. (Youth digital memberships include all of the standard USA Triathlon Youth Membership benefits, but without the delivery of printed materials by mail.) Our goal during this month-long “Buy One, Give One” initiative is to inspire 10,000 youth digital membership donations, which can be distributed to youth throughout the year. The scholarships awarded will be needs-based. Beyond May, the Foundation will maintain this youth membership donation page, where anyone can donate a membership for $10. As we roll out this initiative, I’m asking for your help in the following ways: Help us reach deserving youth: If you coach youth triathletes who may be candidates for this scholarship, or if you personally know an aspiring young athlete, please share this application form with them: https://forms.gle/r9MEn6TG4BQHHSqA9. Applicants will hear back from USA Triathlon within two weeks. Please note that if the applicant is planning to use the youth membership for an upcoming race, he or she must apply at least 30 days in advance of the race date. Encourage participation in May: This is an excellent opportunity to engage not only parents of youth triathletes, but also USA Triathlon adult members who may not otherwise be involved with our youth programming. Please share our press release about the “Buy One, Give One” promotion, which will be published on usatriathlon.org tomorrow morning. Encourage your network of triathletes to renew their memberships in May (if their membership does not expire in May, that’s okay — it will simply be extended for one year past the current expiration date).  -Rocky Harris, USAT CEO Upcoming Interviews: Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show. Coach Mikael Eriksson of Scientific Triathlon and "That Triathlon Show" podcast is joining us about training zones and how to make sure they are accurate and current.  With the context of the training (energy zones) we are going to talk about the importance of training volume in different training zones to achieve the right progressive overload and adaptations, and the many issues that can come from not executing the right training. Christie Aschwanden, author of "Good To Go".  Christie Aschwanden is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.  She is co-host of EMERGING FORM, a podcast about the creative process. Aschwanden has a blog called "Last Word on Nothing".  A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad. She lives with her husband and numerous animals on a small winery and farm in western Colorado. (Read more about how she found her place in this Oprah Magazine essay.) In her spare time, she enjoys trail running, bicycling, skiing, reading novels, digging in the garden and raising heritage poultry. Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.   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 @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!  

Welcome Welcome to Episode #175 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to inspire and 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.  Today we have National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  We are going to talk about the inspiration, training, planning, engineering and nerves that it took to achieve that goal. Thanks to last week's guest the legendary Julie Moss as we talk about her book, Crawl of Fame.  If you missed that interview go back and check out episode #174.  Also stay tuned for more information about her book signing events in Colorado later this summer.   Announcements: I'd like to disclaim that Mile High Endurance Podcast has no business affiliation with Mile High Multisport.  As you listen to today's show, you'll hear about a lot of article and content with links to sources.  It's easy.  Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. 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. Don't forget the Park City, UT Sansego camp 05/30/19 - 06/02/19.  You can save $100 off the registration by using the code MHE100. https://intermountainhealthcare.org/Locations/Park-City-Hospital/Medical-Services/LiVe-Well-Center/High-Performance-Camp/   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: We're going 184 miles and hour with Denise Korenek interview Video of the Week Endurance Trivia Articles 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: Denise Korenek holds the world record for paced bicycle land speed and is considered "the fastest cyclist on earth".  She set the record on September 16, 2018, at the Bonneville Salt Flats in Utah, by traveling an average of 183.932 mph (296.009 km/h) on a custom-built carbon KHS bicycle behind a custom-built vehicle to minimize air resistance.  She lives in Valley Center, CA with her husband Chris. Her record has been featured in Bicycling Magazine, on ESPN, in Outside Online, and now the Mile High Endurance Podcast. Let's spend some time with our guest interview.   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.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279.    Denise Korenek Interview Discussion Shooting herself in the leg. Being tethered to the dragster. Riding with heavy leather gear and a moto cross helmet Salt flats, how flat do you think they are?    Video of the Week: Denise Mueller-Korenek is the Fastest Person on a Bike EVER   Endurance Trivia: Question #1 - How many feet was Denise's suit tested for? 100 feet 200 feet 500 feet Unknown   Question #2 - In 1899, the first attempt was made by Charles Murphy when he became the first person to exceed 60 mph.  What was his nickname? "Magic Mile" Murphy "Mile A Minute" Murphy "Chuck" Murphy "Murph"   Question #3 - Charles Murphy's attempt did this by slipstreaming a _____.   The rest of the sentence:  along a track of rough wooden boards laid on the sleepers. He rode into the record books on what he called "a maelstrom of swirling dust, hot cinders, paper and other particles of matter" Team of horses A car A train   New section - "What's New in the 303": We were chatting with Tyler Hamilton this week and I loved the way he phrased a question to Bill and I, which was "what's new in the 303" (area code)?.  I thought it would make for a good segment on the show.   News: https://303triathlon.com/usa-cycling-and-usa-triathlon-join-forces/ https://303triathlon.com/ft-collins-triathlon-may-26th-pool-swim-great-way-to-kick-off-the-season/   Upcoming Interviews: Member of the 1995 US Postal Service team, teammate of Lance Armstrong in 1999, 2000, and 2001.  Olympic games 2000 and 2004.  National road race champion in 2008.  Co-author of the 2012 The Secret Race.  We are featuring Tyler Hamilton Training with coach Jim Capra and Tyler Hamilton. Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show. Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.   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 @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance  We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!

Welcome Welcome to Episode #174 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 and triathlon 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 a very special guest today.  In 1982, the World watched on ABC's Wide World of Sports as Julie Moss, in first place, collapsed within yards of the finish line in Kailua Kona at the Ironman World Championship. She would continue to crawl her way toward the finish line dragging her legs behind her.  Today we remember this moment, the day of the race and the years that followed with the legendary Julie Moss as we talk about her book, Crawl of Fame. We hope you enjoyed last week's interview with Alex Hutchinson about the book "Endure: Mind, Body and the Curiously Elastic Limits of Human Potential".   Announcements: As you listen to today's show, you'll hear about a lot of article and content with links to sources.  It's easy.  Go to  MileHighEndurance.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. Don't forget the Park City, UT Sansego camp 05/30/19 - 06/02/19.  You can save $100 off the registration by using the code MHE100. https://intermountainhealthcare.org/Locations/Park-City-Hospital/Medical-Services/LiVe-Well-Center/High-Performance-Camp/   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: Take-aways from Julie Moss Video of the Week Endurance Trivia Articles 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: Julie Moss is one guest who does not need an introduction in the standard way we provide background and bio information. Julie was born on October 8, 1958 in Carlsbad California. Her given name was Julie Donna Moss, though her mom wanted to name her Julie Dawn.  As a young girl she idolized strong female characters like Scout from To Kill A Mockingbird and read as many of the Nancy Drew novels as her library carried. She was an avid surfer and Life guard and often skipped class to ride waves.  She of course became an Ironman in 1982 and ended up falling in love and marrying Mark Allen.  They were the prince charming and princess of triathlon, but ultimately grew apart.    Her story in the book is told from her perspective and those of some of her closest friends and relatives.  It is honest, inspiring, educational and entertaining.Let's spend some time with our guest interview.   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.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279.    Julie Moss Interview Discussion Incredible courage to put her full story and such personal details in the book Did you know that there were only 12 letters in the Hawaiian alphabet? Funny story about the Sizzler consideration Book signings in the Denver Area Training with Wendy Ingram prior to Boulder Racing Boulder 70.3 Thank you Jessica Case from Pegasus Books for the copy of the book.    Video of the Week: Julie Moss - Ironman 1982   Endurance Trivia: Question #1 - What was the entry fee for the Ironman World Championship in 1982? $55 $85 $105 $125 Question #2 - Julie wore what for headgear on the bike? Bike helmet Sweat band Cycling cap Skateboard helmet Question #3 - In 1982 there were 580 registered competitors.  In 1981, the number was 80 180 280 380 Question #4 - Julie had an addiction to Triathlon Pain killers Alcohol Clove cigarettes     News: https://303triathlon.com/barry-siff-resigns-as-usa-triathlon-board-of-directors-president/ https://303triathlon.com/columbine-survivors-to-run-the-boston-marathon/ https://www.runnersworld.com/news/g27045805/boston-marathon-highlights/   Upcoming Interviews: National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  You may have read the brief article in 2019, Issue 1 of Bicycling. We have an exclusive interview with Denise to hear about The Speed Project. Member of the 1995 US Postal Service team, teammate of Lance Armstrong in 1999, 2000, and 2001.  Olympic games 2000 and 2004.  National road race champion in 2008.  Co-author of the 2012 The Secret Race.  We are featuring Tyler Hamilton Training with coach Jim Capra and Tyler Hamilton. Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show. Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland   If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.   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 @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance   We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!

Chatting with former pro cyclist, Tyler Hamilton (of Missoula, Montana), and coaching partner, Jim Capra (of Boulder, Colorado) at the Calgary Bike Show. Nothing is off the table…the Tour de France, doping, US Postal, and Lance Armstrong. “But I want to talk about the next chapter”

The third installment with Boulder, CO resident Jim Williams as we follow his season between now and Master's Track Nationals in August. In this edition we discuss how Jim and Tyler Hamilton Training coach Jim Capra manage Williams' training with his HIV positive medical condition. See acast.com/privacy for privacy and opt-out information.

Jim Williams checks in with his coach Jim Capra of Tyler Hamilton Training following Williams' first track race of the year. See acast.com/privacy for privacy and opt-out information.

We'll follow Boulder, CO resident Jim Williams as he goes after his goal of a Master's National Championship on the velodrome. His coach, Jim Capra, of Tyler Hamilton Training joins us for our introductory discussion with Williams on the eve of his first race of 2016. From Yellowbelly restaurant in Boulder, CO See acast.com/privacy for privacy and opt-out information.