Podcasts about Jim Vance

Lang, lang ist's her: Der letzte Buchclub liegt ein Jahr zurück, darum wirds endlich Zeit uns mit einem Thema zu beschäftigen, das wir schon verdammt lange auf der Liste haben: Wattgesteuertes Lauftraining. Jim Vance liefert uns mit seinem Buch "Run with Power" aus dem Jahr 2016 die Grundlage für die heutige Folge. Da sich in diesem Sektor in den vergangenen Jahren einiges getan hat, wollen wir nicht nur auf das Buch eingehen, sondern unsere Erfahrungen mit diesem Trainingstool besprechen. Wir wünschen - wie immer - gute Unterhaltung und viel Spaß beim Hören! Habt ihr Feedback oder Fragen:  info@sweetspot-training.at     Facebook: https://www.facebook.com/Sweetspottrainer Instagram:https://www.instagram.com/sweetspottraining Youtube: https://bit.ly/3cq9Btm

Is your organization suffering from quiet decline—and would you even know it if it was?In this episode of the Rainmaker Fundraising Podcast, Andrew Olson talks with Jim Langley, founder of Langley Innovations and former advancement leader at Georgetown, Georgia Tech, and UC San Diego. Together they explore the concept of institutional rot in the nonprofit sector, unpack why courage and curiosity are essential leadership traits, and challenge the rinse-and-repeat fundraising mindset that keeps organizations stuck. Jim shares hard truths about complacency, the decline in donor participation, and what it really takes to build lasting community and partnership. If you're serious about the future of your organization, this conversation will wake you up and point you forward. Chapters (00:00:00) - Jim Langley on Raising Money(00:01:57) - Philanthropy: The Vital Signs of Organizations(00:04:53) - The Importance of Courage(00:08:47) - Coronation 6: Courageous Leaders(00:16:50) - The 90 Day Leader's Journey Email Course(00:18:07) - Donor Satisfaction and the(00:27:03) - Philanthropy's Future(00:34:32) - Jim Vance on How to Reach People(00:35:30) - A Few Favors for the Rainmaker

In this episode:A widely read and much discussed media article out of Germany quoted researchers who surveyed athletes at the 2024 Challenge Roth on the use of performance enhancing drugs among age group triathletes. The results were somewhat disheartening. Around 10% admitted to using agents that would enhance performance and almost none had any qualms about it. What are these agents? What are the risks of using them? Should we care? The entire episode will be dedicated to try to answer these questions with the help of guests Jim Vance and Matt sharpe.

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

Today on Too Opinionated we sit down with our home town theater Director/Manager Adam Bryan!  Adam Bryan has been involved in the arts as long as he can remember.  He has worked for professional theatres such as Theatre West Virginia, where he played Dave Morgan in Honey in the Rock and various roles such as Jim Vance and Devil Anse Hatfield in the Hatfield's and McCoy's, as well being a performer and road manager for the educational tours that TWV offers to the great state of WV.  He has performed in anything he could since he was a small boy.  Now being much “bigger” he is the Director/Manager of the Alban Arts and Conference Center.  He spends his days trying to find a way to offer artistic experiences to the community and provide artistic  opportunities for artists.   Want to watch: YouTube Meisterkhan Pod (Please Subscribe)  

From a life of limitations, to one of conscious masculinity. You can either let circumstances define you or you can choose to define you. That is a massive part of conscious masculinity, self defining how you choose to show up and participate in life. Stepping into a power that not only elevates your life, but all of those around you. Jim Vance shares his life details on how he created that shift for himself and countless other men. Cultivate your sense of belonging with ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠7-Days of Belonging⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Connect with your special guest, Jim Vance Instagram: the.conscious.man Website: https://jvconsciouscoaching.com/ Advance your Life Podcast: https://advanceyourlife.libsyn.com/ Connect with your host Ross Leppala! Instagram: ross.leppala Facebook: Ross Leppala Email: theakleprechaun@gmail.com Intro and Outro music credits: "Lost in the Woods" by Gaelynn Lea from the album "Learning How to Stay" Gaelynn Lea: Violin, Vocals Dave Mehling: Guitars, Keyboards, Organ & Auxiliary Percussion Al Church: Electric Guitar, Acoustic Guitar, Piano & Auxiliary Percussion Martin Dosh: Drums Andrew Foreman: Electric Bass Haley McCallum: Vocal Harmony

On today's episode of The Winners Paradigm, we have a very special guest, Jim Vance. We're going to dive deep into some really powerful topics about masculinity, personal growth, and finding love and fulfillment within ourselves. I can't wait for you to hear Jim's insights and wisdom, and I know this conversation is going to leave you feeling inspired and motivated. So, without further ado, let's welcome Jim Vance to the show! Timestamps: 00:00 Lead by example, encourage self-awareness, empower others. 03:17 Encountering hate comments while promoting self-improvement. 07:43 Transformation from partying to introspection and helping others. 09:42 Men overthink, distrust intuition; need to trust. 14:08 Eliminate judgment to connect and receive love. 16:03 Parent advises maintaining a positive, energetic attitude. 21:26 Persevere through mistakes to learn and grow. 22:06 Persist, learn, adapt, and improve in life. 26:53 Realized differences, avoiding conflicts, resisting antidepressants pressure. 31:42 Self-reflection is key to personal growth. 32:22 Self-awareness, self-love, forgiveness, and pride essential. You'll Learn: 1. What are your thoughts on Jim Vance's belief in a healthy masculine energy led by love and non-judgmental attitudes towards others? How can this be applied in your own life? 2.How do you relate to Alundas Havens' struggle with a self-development mindset that led to judgment and disconnection from those not on his level? Have you ever struggled with a similar mindset in your own journey of personal growth? 3.What resonated with you the most about the discussion on masculine and feminine energy? How does this concept impact your understanding of self-awareness and personal growth? 4.In what ways can you relate to Alundas Havens' transformative experience of finding peace and gratitude during a visit to his hometown? Have you ever had a similar experience that led to a change in perspective and understanding of past experiences? The Power of Intuition: "A lot of men try to think their way through bullshit. Right? They try to solve the problems with the same brain that created the problem." — Jim Vance [00:09:44 → 00:09:48] Connect With Jim https://www.instagram.com/the.conscious.man/ Top Recommended Resources: www.thewinnersparadigm.com DON'T FORGET TO SIGN UP FOR THE COMMUNITY: Click Here to join our Facebook group where we discuss how to recalibrate your mindset and how to share your healing journey while teaching others to do the same Thanks for Rocking With US! To share your thoughts: Leave a note in the comment section below. To help out the show: Leave a 5 Star Rating and honest review on Apple Podcast. Your ratings and  reviews really help and I read each one. Subscribe on Apple Podcast --- Support this podcast: https://podcasters.spotify.com/pod/show/thewinnersparadigm/support

On today's episode of The Winners Paradigm, we have a very special guest, Jim Vance. We're going to dive deep into some really powerful topics about masculinity, personal growth, and finding love and fulfillment within ourselves. I can't wait for you to hear Jim's insights and wisdom, and I know this conversation is going to leave you feeling inspired and motivated. So, without further ado, let's welcome Jim Vance to the show! Timestamps: 00:00 Lead by example, encourage self-awareness, empower others. 03:17 Encountering hate comments while promoting self-improvement. 07:43 Transformation from partying to introspection and helping others. 09:42 Men overthink, distrust intuition; need to trust. 14:08 Eliminate judgment to connect and receive love. 16:03 Parent advises maintaining a positive, energetic attitude. 21:26 Persevere through mistakes to learn and grow. 22:06 Persist, learn, adapt, and improve in life. 26:53 Realized differences, avoiding conflicts, resisting antidepressants pressure. 31:42 Self-reflection is key to personal growth. 32:22 Self-awareness, self-love, forgiveness, and pride essential. You'll Learn: 1. What are your thoughts on Jim Vance's belief in a healthy masculine energy led by love and non-judgmental attitudes towards others? How can this be applied in your own life? 2.How do you relate to Alundas Havens' struggle with a self-development mindset that led to judgment and disconnection from those not on his level? Have you ever struggled with a similar mindset in your own journey of personal growth? 3.What resonated with you the most about the discussion on masculine and feminine energy? How does this concept impact your understanding of self-awareness and personal growth? 4.In what ways can you relate to Alundas Havens' transformative experience of finding peace and gratitude during a visit to his hometown? Have you ever had a similar experience that led to a change in perspective and understanding of past experiences? The Power of Intuition: "A lot of men try to think their way through bullshit. Right? They try to solve the problems with the same brain that created the problem." — Jim Vance [00:09:44 → 00:09:48] Connect With Jim https://www.instagram.com/the.conscious.man/ Top Recommended Resources: www.thewinnersparadigm.com DON'T FORGET TO SIGN UP FOR THE COMMUNITY: Click Here to join our Facebook group where we discuss how to recalibrate your mindset and how to share your healing journey while teaching others to do the same Thanks for Rocking With US! To share your thoughts: Leave a note in the comment section below. To help out the show: Leave a 5 Star Rating and honest review on Apple Podcast. Your ratings and  reviews really help and I read each one. Subscribe on Apple Podcast --- Support this podcast: https://podcasters.spotify.com/pod/show/thewinnersparadigm/support

Who is Jim Vance? Jim Vance is a compassionate and experienced guide who has worked with countless men and women worldwide, helping them transform their lives, health, and relationships. He specializes in working with purpose-driven men who are proactive, self-motivated, and dedicated to personal growth. These men are on a quest to align with their authentic masculine identity, allowing them to make a positive impact in the world through their purpose and live in harmonious relationships. Drawing from a wealth of experience and witnessing various levels of identity shifts, Jim possesses the skills to serve individuals at different stages of consciousness. He deeply understands how to overcome unconscious barriers that hinder the alignment of one's identity with their soul's highest self. Jim acknowledges that his own personal journey, with its ups and downs, has shaped him and granted him the wisdom, growth, and embodiment required to impact his clients profoundly. Embarking on a Journey of Growth: Jim's personal journey can be summed up by the saying, "The journey of 1000 lifetimes begins with one step." With each step he has taken, Jim has evolved from a man living in misalignment and inauthenticity to a conscious individual who awakens in every moment, consciously steering his life toward his vision on a daily basis. Jim's upbringing in a "normal" and loving family provided a solid foundation. He cherished family connections, engaged in adventures, and experienced personal growth. His father, a philosophical blue-collar worker, constantly sought the meaning in life and imparted valuable lessons to Jim and his brothers. Meanwhile, his goal-oriented mother instilled in him a drive for excellence, no matter the endeavor. Confronting the Unhealed Wounds: It was only when Jim reached rock bottom, eyeing a second divorce, facing professional uncertainty, and battling self-destructive patterns, that he realized the pivotal role his own inner transformation played in manifesting the love and success he yearned for. In a dark night of the soul, alone in a parking lot, Jim experienced a profound realization: the fulfillment he sought originated from within, not outside of himself. Thus began his journey of self-healing, learning to love himself unconditionally, processing emotions at a deep level, embodying a healthy masculine frame, and leading his life from a place of self-acceptance and sufficiency. Over several years, Jim dedicated himself to this transformative process. He cultivated a fully aligned version of himself, now living the life of his dreams and experiencing the relationships he had always desired. It was during this transformative journey that Jim discovered his calling to support men facing life's challenges or seeking to elevate themselves toward their desired lives. Guiding Men Towards Greatness: Today, Jim Vance serves men with clarity, consistency, and alignment. He trusts in the person he has become and continues to evolve into. His mission is to inspire men to transcend mediocrity and realign themselves with their inherent greatness. Jim provides a supportive space for men to turn to when their lives seem to be falling apart or when they seek to take the next step toward the life they aspire to. Through his guidance and mentorship, Jim empowers men to step into their true potential, embrace their authentic identity, and lead fulfilling lives in alignment with their purpose. He believes that every man has the capacity to rise above societal conditioning and tap into their inner strength, wisdom, and compassion. Jim's commitment lies in facilitating this transformational journey for men, leading them toward lives filled with purpose, authenticity, and deep fulfillment. To connect with Jim Vance and explore how he can support you on your journey of personal growth and alignment, visit his Linktree profile: http://linktr.ee/theconsciousman --- Send in a voice message: https://podcasters.spotify.com/pod/show/manlihood/message

Get personalized nutrition coaching that syncs with your TrainingPeaks, Today's Plan, or Final Surge for less than $1/day!www.fuelin.com Code: THEDAILYTRI20 for 20% off your first month.  So lucky to have these two give up their time for a chat with me. This one is definitely worth listening to all the way through as there are many insightful nuggets hidden throughout the conversation. It's hard to believe what they accomplished at Roth and I'm sure you're like me and can't wait to see what they do next. Ben's stats: https://stats.protriathletes.org/athlete/ben-kanute Jim's website: https://www.coachvance.com/about/ Make sure to leave me some feedback about the podcast and of course hit the follow button and rate the show! Thanks so much for listening!!

ABOUT TODAY'S SHOW On today's show, Jocelyn talks about how our internal subconscious identity is what is creating our current external reality and that to get what you truly want in life, business, and your relationships – you must first BECOME the person who has it. – Where our focus & intention goes: energy flows.   ABOUT JOCELYN Jocelyn is a certified Identity & Success Coach, NLP Practitioner, Timeline Therapist, and Hypnotherapist who works with purpose-driven individuals to be more conscious & empowered lovers and leaders in their life, business, and relationships. Her sole mission is to help awaken you to your true self & become a magnet to the intimacy, impact, and income you know you are truly meant for! Purpose-driven individuals typically work with her privately & in group settings to up-level in their own consciousness so that they can create more clarity, confidence, connection, and cash flow in their lives. Jocelyn's superpower is working with the subconscious mind to remove hidden limiting structures and patterns that aren't serving you in owning your truest power & stepping into your highest desires for yourself. Individuals who work with her want it all! And they know deep within they can have it – they just need guidance to rise into it! In addition to her own personal services – she and her wonderful husband, Jim Vance, work alongside each other in guiding individuals and couples to a deeper connection with themselves and in their relationships.     LINKS SHARED ON THE SHOW www.jvconsciouscoaching.com www.facebook.com/jocelynnvance IG: www.instagram.com/jocelynvancecoaching or www.instagram.com/the_conscious.couple TikTok: www.tiktok.com/@the.conscious.woman & www.tiktok.com/@the.conscious.couple Podcast: https://advanceyourlife.libsyn.com   ABOUT OUR SHOW Mastery Unleashed (formerly Overcoming Mediocrity) is a podcast for success-driven women who want to empower their thoughts, design their dream businesses, and build beautiful lives that are aligned with their destinies—hosted by Bestselling Author and Business Strategist Christie Ruffino. Each episode features today's top influencers and entrepreneurs on the rise as they share empowering stories and ninja tips meant to become the FUEL that will ignite a positive change in YOUR life and the lives of others.   Access Our Free Gift Vault GET THIS GIFT AND MANY MORE HERE: https://masteryunleashedpodcast.com/gift-signup/     

Jim Vance is a San Diego based coach, author and sports technology consultant. He is most well-known for his work with Ben Kanute (second at IM70.3 World Championships 2022 and 2017), but he also works with developing athletes focusing on short-course racing on the Olympic pathway, and he has a long background as a swim coach.  IN THIS EPISODE YOU'LL LEARN ABOUT: -Jim's coaching philosophy and methodology -Key principles and specific examples of how Jim approaches swim, bike, and run training in triathlon -The two-day rule -Working with Ben Kanute, and Ben's training leading into his 2nd place at the IM70.3 World Championships in 2022  -Strength training -Jim's top advice for age-group triathletes SHOWNOTES: https://scientifictriathlon.com/tts382/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com. ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don't have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts. LINKS AND RESOURCES: Jim's website and Instagram Triathlon 2.0: Data-Driven Performance Training - book by Jim Run with Power: The Complete Guide to Power Meters for Running - book by Jim Today's Plan RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.  

Jim Vance is a San Diego based coach, author and sports technology consultant. He is most well-known for his work with Ben Kanute (second at IM70.3 World Championships 2022 and 2017), but he also works with developing athletes focusing on short-course racing on the Olympic pathway, and he has a long background as a swim coach.  IN THIS EPISODE YOU'LL LEARN ABOUT: -Jim's coaching philosophy and methodology -Key principles and specific examples of how Jim approaches swim, bike, and run training in triathlon -The two-day rule -Working with Ben Kanute, and Ben's training leading into his 2nd place at the IM70.3 World Championships in 2022  -Strength training -Jim's top advice for age-group triathletes SHOWNOTES: https://scientifictriathlon.com/tts382/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com. ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don't have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts. LINKS AND RESOURCES: Jim's website and Instagram Triathlon 2.0: Data-Driven Performance Training - book by Jim Run with Power: The Complete Guide to Power Meters for Running - book by Jim Today's Plan RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.  

Episode 492 - In today's podcast, my guest Jim Vance (The Conscious Man) is sharing with you the ultimate identity shifting formula. Learn how he went from living out of his car, working multiple jobs to attracting his soulmate and building a business helping others. In order to create sustainable change in your life, it comes down to creating a new identity. Tune in to learn how. Connect with Jim Vance: https://jvconsciouscoaching.com/ IG/Tiktok: The.conscious.man Podcast: Advance Your Life ✅

In this episode:Is there an association between endurance sports and poor oral health? Do all of the sugary drinks and gels combine to put athletes at risk for cavities and gum disease? Dr. Ian Needleman is an oral surgery professor in London, England and an ultra runner and he joins me to discuss this topic in the medical segment. Plus, Jim Vance has a well deserved reputation as one of the best coaches at developing young talent and producing champions. His most famous charge of late is olympian and newly minted 70.3 World championship silver medalist Ben Kanute. Jim joins me to talk about the state of coaching, how the sport is evolving with stellar performances from so many at the longer distances and what we can look forward to in the future.Segments:[07:04]- Ian Needleman and a discussion of oral health[33:00]- Jim Vance Links@IanNeedleman on Twitter Ian's Website @jimvance on Twitter @coachjimvance on Instagram Jim's Website

Show Sponsor AnyQuestion - https://link.anyquestion.com/Greg-Bennett   Support the show at https://www.patreon.com/user?u=26936856 "The Greg Bennett Show"     Ben Kanute is one of the most powerful, versatile Triathletes in the world. Winning major titles over the super sprint style of racing, four Escape from Alcatraz Triathlon championships, and twice a silver medalist at the IM 70.3 World Championships, most recently at this year's World Championships in St.George Utah with an epic head-to-head battle with Olympic Champion Kristian Blummenfelt.   Ben was last on the show, on Oct 4th, 2021, where he shared his journey into the sport and his love for his team and family.   Ben Kanute races without fear, leading out of the water almost every time he starts and forces the race to chase him.   It's been a true joy to watch him develop his craft over the years. He has no weaknesses and races with weapons across the board. His momentum is building and he's spearheading the next generation.   In this episode, Ben disects his turnaround from the past 18 months of racing with some tough performances, physically and mentally. Been also discusses his debut Ironman in 2 weeks.   Timestamps 2:12 - Interview starts 7:25 - Ben explains his training schedule going into St George, and then backing it up 2 weeks later with Ironman Arizona. 9:27 - Greg and Ben discuss the deadlines and fees for professional athletes entering events. Yep, pro's have to pay too! 11:23 - Greg & Ben discuss the past 12 months of racing and how some of those lackluster performances affected his mindset. my team are really good at focussing on the positives 29:31 - Ben discusses how important his team has been in helping turn things arouns. Jim Vance, Bobby McGee, Matt Pendola, Courtney (wife), Seth Pepper have all played a significant role in allowing Ben to become free to play and race. you just wanna go out there and take it 33:32 - Ben always takes a race by the horns. He describes the plan and his mindset during his epic battle at St George. From the weeks leading in, to the transitions, to the final run battle with Kristian Blummenfelt. 38:18 - Ben disects the race, starting with the swim. some guys take the gloves out when the gun goes off 41:51 - Moving through T1, Ben explains the first 10-15 miles on the bike and how he focussed on his watts and just hunkered down. "We were in the 340's for most of the first part of the bike". we train to ride at threshold power 46:26 - Starting the run, Ben relaxed and felt he had a really solid shot at the podium. (with no socks!) If you want to beat the Norwegians, you have to take the race to them ... 52:32 - Ben's description of exactly how the run battle with Kristian played out is a fantastic insight into the mindset of a pro athlete. 54:57 - Ben explains how he felt running down to the finish line. 57:05 - Check out Ben's 176 answers on www.anyquestion.com 59:16 - Interview concludes   Links Be sure and check out bennettendurance.com Find Greg on social media: Twitter Greg Bennett Show Instagram The Greg Bennett Show   And check out Ben Kanute at: https://www.instagram.com/benkanute/ http://www.benkanute.com/ https://twitter.com/benkanute/ https://www.youtube.com/watch?v=ZB3MuY8VlYo

Join me with Jim Vance. A patriot, veteran, and constitutional scholar. Support the show

Jim Vance is an elite endurance sports coach, author, and sports technology and training consultant in San Diego, California. He is the personal coach of 2016 US Olympic triathlete Ben Kanute and the author of the famous book 'Run with Power'. In this episode of Run with Fitpage, coach Jim Vance talks about using power meters for runners with our host Vikas Singh.Episode Summary:00:00 - About this episode02:26 - Welcome Jim to Run with Fitpage!02:37 - How did Jim start his athletic career, moving ahead to triathlon coaching and writing a book?09:58 - What is a power meter, and why should someone start to use it?22:36 - If a runner already has a GPS based watch and a chest heart-rate monitor, will the power meter replace these devices?27:46 - Is the power meter better than a heart-rate monitor?30:15 - Will the power meter also capture data post-fatigue?37:46 - Accuracy of a power meter - how accurate is the power meter?44:44 - How to go about selecting the suitable power meter?Guest Profile:Jim Vance is the Head Coach for Formula Endurance; a USA Triathlon High-Performance Team focused on developing top junior triathletes as part of the Olympic Pipeline. Jim is also the Head Varsity Swim Coach at Coronado High School and has coached elite National Champions, World Championship podium performances, countless Ironman World Championship qualifiers, and been a training consultant for US Olympians. In February of 2016, Jim released the book Triathlon 2.0, which teaches athletes how to use technological training tools like power meters and GPS, HR monitors to better coach themselves for long course triathlon racing, based on their age, gender and goals. In May of 2016, he released his second book, Run With Power, the first book to tackle using the new technology of power meters for running effectively. Jim continues to work with new companies bringing technology to the sporting world and athletes worldwide, at all different levels, from beginner to elite, in swimming, cycling, running, and triathlon.About Vikas Singh:Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale and Reliance before coming up with an idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:Instagram: @vikas_singhhLinkedIn: Vikas SinghGmail: vikas@fitpage.inTwitter: @vikashsingh1010About the Podcast: Run with FitpageThis podcast series is built to bring science and research from the endurance sports industry. These may help you learn and implement these in your training, recovery, and nutrition journey. We invite coaches, exercise scientists, researchers, nutritionists, doctors, and inspiring athletes to come and share their knowledge and stories with us. So, whether you're just getting started with running or want to get better at it, this is the best podcast for you!Learn more about fitness and nutrition on our website, www.fitpage.in or check out our app Fitpage on iOS and Android.Listen to all episodes here.This podcast was recorded on Zoom conferencing.

What's going on Aware Alpha fam! I brought a good friend & Success coach Jim Vance on today's Episode. We talked a lot about growth and the challenges we face as men and what we can do to overcome them. I learned a lot about NLP, Time line therapy and many other topics from Jim. He has such a wealth of knowledge on so many topics. I am excited for you guys to listen to this Podcast.  Here is Jim's Info Instagram: The.Conscious.Man Facebook: Jim Vance Podcast: Creatingconsciouscouples If you want to start your meditation journey, click this link to check out my meditation course. https://muhammadseafi.teachable.com/p/your-first-90-days-in-meditation

➡ Inscripciones Gran Canaria Bike Week: https://bit.ly/3yewNqc TRIMPS, TSS, ECOs,... hablamos de los mejores métodos para cuantificar tu carga de entrenamiento. La planificación es la clave ¡no lo olvides! ➡Artículo: Cómo cuantificar la carga de entrenamiento (TRIMPS, ECOs, TSS, RPE, Borg, Zonas, Kcal) https://www.planetatriatlon.com/cuant... 📗Triatlón 2.0, Jim Vance https://amzn.to/3yUcL4B https://www.impulsatufisico.com/entre... Enlace a Patreon: https://www.patreon.com/juanpvazquez 🎧 Escúchanos en: Spotify: https://open.spotify.com/show/55d6uXL... iVoox: https://www.ivoox.com/podcast-planeta... iTunes: https://podcasts.apple.com/es/podcast... 🔴 Nuestras redes: Facebook: https://www.facebook.com/planetatriatlon Instagram: https://www.instagram.com/planetatria... Twitter: https://twitter.com/planetatriatlon

Sometimes the stars are aligned and you never know how life is going to play out. For Jim and Jocelyn it took a little longer than sometime to come together but the wait was worth it to find themselves so they could be a great couple and business partners together.    Taking their own growth experience Jim & Jocelyn have found ways to help other couples awaken to their purpose and power & magnetize the love and money they crave.    Once you transition and transform yourself individually you can then create deep, passion and fulfillment together to build a successful business and life. Using their ability to teach and coach they help to connect with individuals to grow themselves and their partners.    Jim & Jocelyn share their journey with us about how they started Creating Conscious Couples. And how they know they can express their unique individual gifts and purpose but be able to share it with each other to create meaningful connections.    Tune into #MWB to learn that and more about working with your spouse/partner not only at home but also at the office! 

In Episode 17 of Fitter & Faster, we explore all aspects of peaking and tapering to help you arrive at the start line of your next race in the best shape yet. Most coaches advocate trying to peak twice a year, but if you don't know how to nail your taper you risk reaching race day feeling flat and sluggish. Understanding the physiological and psychological aspects of peaking and tapering can help you avoid the common mistakes and pitfalls. In this show, we chat with coach Jim Vance, who talks about the many different ways he's helped his athletes find their best form and avoid "the abyss" that can come from getting your taper wrong. We also uncover the "secret sauce" that can truly help athletes hit their peak on race day—and it's not so much about physiology, rather psychology. On that theme, we also hear from Vanessa Foerster, a mental endurance coach who has helped many athletes work on their approach to race day, including their taper. She has some unique perspectives on how to handle it all, which includes writing letters to your future self. And, of course, it wouldn't be Fitter & Faster without our Gear Up section with our resident gear guru Chris Foster. We chat through the intricacies of heart rate variability, percussive devices, and plenty more.

In Episode 17 of Fitter & Faster, we explore all aspects of peaking and tapering to help you arrive at the start line of your next race in the best shape yet. Most coaches advocate trying to peak twice a year, but if you don't know how to nail your taper you risk reaching race day feeling flat and sluggish. Understanding the physiological and psychological aspects of peaking and tapering can help you avoid the common mistakes and pitfalls. In this show, we chat with coach Jim Vance, who talks about the many different ways he's helped his athletes find their best form and avoid "the abyss" that can come from getting your taper wrong. We also uncover the "secret sauce" that can truly help athletes hit their peak on race day—and it's not so much about physiology, rather psychology. On that theme, we also hear from Vanessa Foerster, a mental endurance coach who has helped many athletes work on their approach to race day, including their taper. She has some unique perspectives on how to handle it all, which includes writing letters to your future self. And, of course, it wouldn't be Fitter & Faster without our Gear Up section with our resident gear guru Chris Foster. We chat through the intricacies of heart rate variability, percussive devices, and plenty more.

In Today's Episode: We are going to talk about how we have expectations in our relationships, based on our own identity and experiences, and How those expectations can impact the connection we have with our partner.  Follow us...  Jim Vance - https://www.facebook.com/jimmyv520   Jocelyn Vance - https://www.facebook.com/jocelynnvance/  

Jim Vance is a world-renowned Olympic coach, author of Triathlon 2.0 and Run with Power: The Complete Guide to Power Meters for Running, and the Head Coach of Formula Endurance which works to prepare juniors for the Olympic pipeline. This episodes highlights include:The importance of happiness and satisfaction in training. How to use performance data to build an athlete's mindset and perspective. How to blend subjective data and performance data to arrive at a full picture of athlete well-being. An athlete's tendency to self-sabotage and how that can limit potential. Taking inventory of yourself to fully understand the process and how you can remain happy and satisfied.Visit the Endurance Minded Podcast website to leave comments and engage with the podcast. Go to Thomas Endurance Coaching for more resources from our team of experts on how you can develop the tools you need to reach your full potential. 

     This here episode marks the last episode of a very tumultuous year. At Least we gave you the super upbeat story of the Dozier School For Boys for your Christmas listening. This week we are going out with a bang! You may think you know the story, you probably know the names, you didn't know that Moody's wife is directly related to both families, and lastly you probably want us to get to the point. So here it is…. This week we celebrate the new year by talking about none other than the Hatfields and the McCoys...and the new years day massacre.         The patriarchs of each family during the majority of the feud were William Anderson Hatfield and Randolph McCoy.  Hatfield was born September 9, 1839, in western Virginia (now Logan, West Virginia), the son of Ephraim and Nancy (Vance) Hatfield. His nickname "Devil Anse" has a variety of supposed origins: it was given to him by his mother; by Randolph McCoy; earned from his bravery during battle in the American Civil War; or as contrast to his good-tempered cousin, Anderson "Preacher Anse" Hatfield.A Southern sympathizer, Hatfield enlisted in the Confederate Army during the American Civil War. He was commissioned a First Lieutenant of Cavalry in the Virginia State Line in 1862, a group made to protect the territory along the Kentucky-Virginia border where resident loyalties to the North and South were mixed. The Virginia State Line eventually disbanded in 1863 and Hatfield enlisted as a private in the newly formed 45th Battalion Virginia Infantry, before being appointed first lieutenant and later captain of Company B. His unit spent most of its time patrolling the border area against bushwhackers sympathetic to the Union as well as engaging in guerrilla warfare against Union soldiers. Devil Anse himself has been connected to battles and killings of several Union fighters, including trackers Ax and Fleming Hurley in 1863.Devil Anse and his uncle Jim Vance later formed a Confederate guerrilla fighting unit called the "Logan Wildcats." One of the group's victims was Union General Bill France; killed in revenge for losing one of their members to France's unit.[ In 1865, he was suspected of having been involved in the murder of his rival Asa Harmon McCoy, who had fought for the Union Army and was waylaid by The Wildcats on his return home. Hatfield had been home ill at the time of the killing, which was probably committed at the instigation of his uncle, Jim Vance. This may have sparked the beginning of the notorious feud between the two families that claimed many lives on both sides.Devil Anse was the patriarch leader during the Hatfield-McCoy feud. His family and Randolph McCoy's fought in one of the bloodiest and most well-known feuds in American history. He was instrumental during the execution of McCoy boys Tolbert, Pharmer and Bud, as well as being present during the Battle of Grapevine Creek before most of his sons and friends were arrested for the murder of the McCoys.Hatfield was baptized on September 23, 1911 in Island Creek by William Dyke "Uncle Dyke" Garrett and converted to Christianity (he had maintained a largely agnostic or anti-institutional view of religion prior to this conversion). He went on to found a Church of Christ congregation in West Virginia. He was an uncle of the eventual Governor of West Virginia, and United States Senator, Henry D. Hatfield.         Randolph "Randall"(or sometimes Ol’ Ran’ll) McCoy grew up in the Tug River Valley, which marked the boundary between Kentucky and West Virginia. He was born on the Kentucky side of the valley, one of 13 children. There he learned to hunt and farm, two main ways people living in this part of Appalachia supported themselves. McCoy grew up in poverty. His father, Daniel, had little interest in work, so his mother, Margaret, had to struggle to care for, feed and clothe the family. In 1849, McCoy married his first cousin, Sarah "Sally" McCoy. Sally inherited land from her father a few years after they married. They settled on this 300-acre spread in Pike County, Kentucky, where they had 16 children together.  During the Civil War, McCoy served as a soldier for the Confederacy. He may have even been a part of the same local militia as his later nemesis, William Anderson "Devil Anse" Hatfield.  The Family trees of these men are huge. There are many descendants around to this day. This also made keeping track of some of the issues tricky. Lots of people involved. First cousin marriage. Romeo and juliet type relationships between the families...crazy shit.          The Hatfield–McCoy feud, also described by journalists as the Hatfield–McCoy war, involved two rural American families of the West Virginia–Kentucky area along the Tug Fork of the Big Sandy River in the years 1863–1891. The McCoy family lived mostly on the Kentucky side of the Tug Fork; the Hatfields lived mostly on the West Virginia side. The majority of the Hatfields, although living in Mingo County (then part of Logan County) fought for the Confederacy in the American Civil War; most McCoys also fought for the Confederates, with the exception of Asa Harmon McCoy, who fought for the Union.    The Hatfields were more affluent than the McCoys and were well-connected politically. Anse's timbering operation was a source of wealth for his family, while the McCoys were more of a lower-middle-class family. Ole Ran'l owned a 300-acre farm. Both families had also been involved in the manufacturing and selling of illegal moonshine, a popular commodity at the time. The first event in the decades-long feud was the 1865 murder of Randolph’s brother, Asa Harmon McCoy, by the Logan Wildcats, a local militia group that counted Devil Anse and other Hatfields among its members. Many people—even members of his own family—regarded Asa Harmon, who had served in the Union Army during the American Civil War, as a traitor. At the time of his capture, he was recovering from a gunshot wound to the chest. During the early months of the Civil War, Asa joined a company of the Pike County Home Guards, under the command of Uriah Runyon, and it is thought he sustained the wound while serving in this unit. Asa's Company E was mustered out on December 24, 1864, in Ashland. He was killed near his home on January 7, 1865, just thirteen days after leaving the Union Army. A group of Confederate guerillas took credit for the killing and his wife's pension application states that he was "killed by Rebels". There are no existing records pertaining to his death and no warrants were issued in connection with the murder. McCoy family tradition points to James "Jim" Vance, an uncle of Anse and a member of a West Virginia Militia group, as the culprit.         Relations between the two families continued to sour over the next decade before flaring again over a seemingly small matter: a dispute over a single hog. In 1878 Randolph McCoy accused Floyd Hatfield, a cousin of Devil Anse, of stealing one of his pigs, a valuable commodity in the poor region. Floyd Hatfields’s trial took place in McCoy territory but was presided over by a cousin of Devil Anse. It hinged on the testimony of star witness Bill Staton, a McCoy relative married to a Hatfield. Staton testified in Floyd Hatfield’s favor, and the McCoys were infuriated when Floyd was cleared of the charges against him. Two years later, Staton was violently killed in a fracas with Sam and Paris McCoy, nephews of Randolph. Sam stood trial for the murder but was acquitted for self-defense reasons. Within months of Staton’s murder, a heated affair of a different sort was set ablaze. At a local election day gathering in 1880, Johnse Hatfield, the 18-year-old son of Devil Anse, encountered Roseanna McCoy, Randolph’s daughter. According to accounts, Johnse and Roseanna hit it off, disappearing together for hours. Supposedly fearing retaliation from her family for mingling with the Hatfields, Roseanna stayed at the Hatfield residence for a period of time, drawing the ire of the McCoys. Although they certainly shared a romance, it rapidly became clear that Johnse was not about to settle down with Roseanna. Several months later he abandoned the pregnant Roseanna and quickly moved on. In May 1881 he married Nancy McCoy, Roseanna’s cousin. According to the romanticized legend, Roseanna was heartbroken by these events and never recovered emotionally. The real turning point in the feud, according to most historical accounts, occurred on another local election day in August 1882. Three of Randolph McCoy’s sons ended up in a violent dispute with two brothers of Devil Anse. The fight soon snowballed into chaos as one of the McCoy brothers stabbed Ellison Hatfield multiple times and then shot him in the back. Authorities soon apprehended the McCoys, but the Hatfields interceded, spiriting the men to Hatfield territory. After receiving word that Ellison had died, they bound the McCoys to some pawpaw bushes. Within minutes, they fired more than 50 shots, killing all three brothers. Though the Hatfields might have felt their revenge was warranted, the law felt otherwise, quickly returning indictments against 20 men, including Devil Anse and his sons. Despite the charges, the Hatfields eluded arrest, leaving the McCoys boiling with anger about the murders and outraged that the Hatfields walked free. Their cause was taken up by Perry Cline, an attorney who was married to Martha McCoy, the widow of Randolph’s brother Asa Harmon. Years earlier Cline had lost a lawsuit against Devil Anse over the deed for thousands of acres of land, and many historians believe this left him looking for his own form of revenge. Using his political connections, Cline had the charges against the Hatfields reinstated. He announced rewards for the arrest of the Hatfields, including Devil Anse.         The media started to report on the feud in 1887. In their accounts, the Hatfields were often portrayed as violent backwoods hillbillies who roamed the mountains stirring up violence. The sensationalist coverage planted the seed for the rivalry to become cemented in the American imagination. What had been a local story was becoming a national legend. The Hatfields may or may not have been paying attention to these stories, but they were certainly paying attention to the bounty on their heads. In an effort to end the commotion once and for all, a group of the Hatfields and their supporters hatched a plan to attack Randolph McCoy and his family. This attack would become known as the New Year's Day Massacre.       Ever on the offensive, the Hatfields staged a sneak attack on the McCoy homestad. On New Year's Day 1888, they set fire to the McCoy home in what was eventually dubbed the New Year's Night Massacre. According to some accounts, the fire was set while the family was still in the house, asleep, as a means of forcing Randolph McCoy to come outside where a Hatfield ambush awaited him. As the flames grew, the Hatfields opened fire on the house.  McCoy did come out, but managed to escape into the woods along with some children, who suffered frostbite. Other members of the McCoy clan weren't so lucky. Two of his children were killed during the blaze, and his wife was beaten so badly she was permanently disabled. With his house burning, Randolph and his remaining family members were able to escape to the woods; his children, unprepared for the elements, suffered frostbite. The remaining McCoys moved to Pikeville to escape the West Virginia raiding parties.  During the 1888 New Year's Night Massacre, the Hatfields set fire to the McCoy homestead in hopes of flushing the family out in the open. During the mayhem, Randolph McCoy's wife, Sarah, was so badly beaten her skull was crushed. His son Calvin and daughter Alifair were killed in the crossfire Sarah McCoy had never participated in the violence of the feud, so beating her almost to death served no purpose other than sending a message. And send a message it did – to the local authorities. Sarah McCoy's gruesome beating, and the murder of her children, brought about the murder trial that judicially ended the feud between the warring families.  This incident led to the last great skirmish of the feud as tensions were at an all time high! After the murders and the burning of the house there was an outcry for the Hatfields to be brought to justice. This led to the battle of grapevine creek. On January 19 Devil Anse and a large party of his supporters faced off with Frank Phillips and his men in a large gun battle which entered local lore and the legend of the feud as the Battle of Grapevine Creek. Despite involving a large number of men, and despite being the single biggest engagement of the entire feud only two were killed in the battle, though a deputy who supported the Hatfields was executed by Phillips after the battle. Following the engagement Phillips withdrew to Kentucky, having succeeded in rounding up nine members of the Hatfield clan. Once there he learned that another Governor, E. Willis Wilson of West Virginia, had entered the fray, and at least to all appearances on the side of the Hatfields. Wilson demanded that the illegally taken prisoners be returned to West Virginia.Wilson expressed outrage to both governor Buckner and to the federal government, sued the government of Kentucky for the illegal arrest of the nine prisoners being held there, and demanded reparations for the raids into his state. He also ordered the West Virginia Guard to mobilize and move units to the border with Kentucky to prevent further incursions into the state. In response, Buckner dispatched units of Kentucky’s guard to the border area as protection against retaliatory raids by either West Virginia troops or supporters of the Hatfields. Only two decades after the end of the Civil War the military assets of two states were facing each other over their shared border, as a result of the feud between the Hatfields and the McCoys.Among the nine men taken to Kentucky to stand trial for the murder of Alifair McCoy and others was Valentine Hatfield, known as Wall and a man with some connections in the government of West Virginia. Through his ministrations, Governor Wilson demanded the return of the prisoners by arguing that they had been denied due process and had been illegally extradited by Kentucky. Kentucky argued that the prisoners were in custody, under indictment, and that the state had no obligation to release them to West Virginia or any other entity, regardless of the circumstances of their arrest. In April the case was appealed by Governor Wilson to the Supreme Court of the United States. The Court issued no finding regarding the legality or illegality of the arrest, but agreed with Kentucky in their argument that no federal law existed which would prohibit the prisoners from being tried for the crimes committed in Kentucky, regardless of the nature of events which resulted with them being in custody. The finding was 7-2 in favor of Kentucky. With the nine men in custody pending trial the feud was effectively over, at least as pertains to violence against the other family. But several questions over the feud itself and the many participants arose in the aftermath of the arrests. Devil Anse was not among the prisoners, and neither West Virginia nor Kentucky authorities sought his arrest, despite his physical location being well known. Nor was Cap Hatfield in custody. One of the prisoners taken to Kentucky for trial was Valentine Hatfield, and at his trial he was convicted of involvement in the murders of the McCoy children and sentenced to life in prison. Wall Hatfield may not have been involved in the attack for which he was charged, in 2014 his great-grandson, an Episcopal priest, told the Bluefield (West Virginia) Daily Telegraph that family lore was that Wall surrendered voluntarily and that he hadn’t been guilty of the crime for which he had been charged. He also recounted a story of another relative visiting the Kentucky State Prison to review the records of his great-grandfather and learning of a different cause of death than that recorded by most historians.ADVERTISEMENTAccording to most accounts of the feud, once he was convicted Wall communicated with his brothers, asking for their assistance in getting him out of jail, but they refused over fears of being arrested. Wall died in prison under circumstances which remain officially unknown. According to his great-grandson, an official of the Kentucky prison system reviewed the records at the request of a relative of the Hatfields, and reported to her that he was placed in a cellblock alongside several convicted members of the McCoy clan, who killed Wall Hatfield in prison. The cause of death and the location of his grave were never released officially to the Hatfield family, who still question the nature of his role in the feud.     According to the accounts of several historians regarding the feud, Kentucky Special Officer Frank Phillips captured a deputy named Bill Dempsey who had been supporting the Hatfields, and executed him on the spot, an act of outright murder, though he was not held accountable for the crime. Other accounts have Phillips similarly executing Uncle Jim Vance rather than taking him into custody. Phillips referred to himself as “Bad Frank”, and claimed to have ridden at one time with the James-Younger Gang. Whether or not true, he did name one of his sons Jesse James Phillips, and he was indicted at various times in several jurisdictions. MORE ON THE FUEDGoing back to Perry Cline, Whether Perry Cline instigated the feud, using Randolph McCoy and his family as a red flag to enrage Devil Anse, has been debated by many over the years. The story of Anse using the courts to deprive Cline of a significant section of valuable land has been cited as the motive for Cline to try to damage the Hatfield clan. Some writers and historians have laid the blame for the feud at the feet of Perry Cline, using his many instances of arousing the anger of the McCoy’s against the Hatfields as evidence that he manipulated the feud, and inflamed it during its several periods of near-dormancy. But other aspects of Cline’s character and his achievements in Pike County call this judgment into question in many ways.There is little doubt that the McCoy family and their supporters suffered more deaths and the destruction of property over the course of the feud, and Randolph McCoy’s frustrations were elevated by his failures to obtain justice in the courts. Cline may have just been using his influence and political connections to help the McCoy family. Cline was well respected in Pike County and its environs; he started the first school for black children in the county and was elected to the state legislature, where he exhibited significant political skills. The theory that Cline incited the feud to get back at Devil Anse also falls flat when it is considered that Anse’s business remained intact and profitable in the feud’s aftermath, and if anything his influence in Logan County was enhanced.One of the motivating factors for the Hatfield attack on Randolph McCoy’s home was the bounty placed on the heads of several members of the clan, including a $500 bounty on Devil Anse, the recognized leader of the Hatfield’s and their supporters. Anse has gone down in history as the undisputed leader of the West Virginia Hatfield clan, despite the fact that he was not arrested and was never tried for any of the multitude of violent crimes he supposedly directed. While some have ascribed his eluding prosecution to his political connections in West Virginia, it has been noted that his brother Wall held similar connections, which did not preclude him from being tried, convicted, and imprisoned in Kentucky, where he died. Anse was never, except when attempting to outmaneuver Frank Phillips and his posse of vigilantes, on the run; his whereabouts were well-known to both members of the Hatfield clan and the McCoy faction attempting to bring him to justice. Court records also demonstrate that Anse was prone to using the courts, both in Logan County and in Pike County, to resolve differences, as indicated by the incident with the stolen hog. Nor was he present during the attack on the McCoy home. He was part of the murder of the three McCoy brothers following the murder of his own brother, an incident which much of the Tug Valley found to be justified. If he was in fact the leader of the Hatfield clan, as most accounts claim, he nonetheless escaped legal retribution, and attempts to exact justice upon him ended with the trial of the Hatfield’s in Kentucky. Cap Hatfield was the second son of Devil Anse, a man known to have a violent streak and a quarrelsome nature throughout the Tug River region. Cap was the type of man who preferred fighting to discussion and believed that vengeance was a duty of the offended. Cap was one of many of the feud’s participants of which there are conflicting accounts, some say he was arrested by Frank Phillips on the same day that the latter killed Uncle Jim Vance, others recount that he escaped Phillips on that day. At one point he was in the Logan County (later Mingo County) Jail, from which he reportedly escaped and eluded justice, probably with the help of his father. Cap was never brought to justice.ADVERTISEMENTDuring the trial which led to the sentencing of Ellison Mounts to death, eyewitness testimony from Randolph McCoy was that it was Cap Hatfield who had killed Alifair McCoy, testimony which conflicted with the confession offered by Mounts. As Cap frequently sided with his mentor, Jim Vance, who consistently recommended violent solutions to perceived slights, it seems likely that he was present during the attack, probably leading it along with his uncle. Cap escaped the feud and the pursuit of the vigilantes and vanished. In 1930, he died at Johns Hopkins Hospital in Baltimore, Maryland, one of the last survivors of the feud. His death was described in the New York Times as being the result of a brain ailment.James Vance was well-known in both Logan and Pike Counties, referred to as Crazy Jim Vance by the McCoy family and as Uncle Jim Vance to the Hatfield clan. The McCoys liked to point out that his father, Abner Vance, had been hanged and had never been married to Jim’s mother. A guerrilla fighter in Logan and Pike Counties during the Civil War, Vance was widely believed to have been the killer of Asa Harmon McCoy in 1865. Vance was accused by the McCoy’s of being the leader of the assault on the McCoy home during the New Year’s attack, and there was testimony that it was he who had severely beaten Sarah McCoy with a rifle butt as she attempted to reach her wounded daughter.Vance has been portrayed down the years as a psychopathic killer, one of the leading proponents of the violence which marked the feud. Following his death and the disappearance of Cap Hatfield, the violence of the feud subsided, despite Devil Anse, the presumed leader of the Hatfield clan, remaining at large. Some historians believe that Cap Hatfield witnessed the execution of the wounded Jim Vance at the hands of Frank Phillips, which led to Cap’s decision to flee the region. Despite his criminal history, Vance at one point served as a constable, though many of the Hatfield’s did so in Logan County, despite being considered outlaws in Pike County, so Vance’s service with the law cannot be a consideration when evaluating his true character.    Throughout the twentieth century, the Hatfield and McCoy feud grew in legend. It became sensationalized in newspapers and magazines, fictionalized in periodicals and film, satirized in vaudeville, and trivialized in cartoons and comics. Portions of the feud were presented as romantic drama, as in the film Roseanna McCoy, released in 1949, which approached the feud from the perspective of star-crossed lovers of the Romeo and Juliet type. Mark Twain was one of the first to use the feud as a basis for one of his tales, describing the feud between the Grangerfords and the Sheperdsons in his novel The Adventures of Huckleberry Finn. Even Betty Boop appeared in the cartoon with a feud as a backdrop.On June 14, 2003, in Pikeville, Kentucky, the McCoy cousins partnered with Reo Hatfield of Waynesboro, Virginia, to declare an official truce between the families. Reo Hatfield said that he wanted to show that if the two families could reach an accord, others could also. He had said that he wanted to send a broader message to the world that when national security is at risk, Americans put their differences aside and stand united: "We're not saying you don't have to fight because sometimes you do have to fight," he said. "But you don't have to fight forever." Signed by more than sixty descendants during the fourth Hatfield–McCoy Festival, the truce was touted as a proclamation of peace, saying "We ask by God's grace and love that we be forever remembered as those that bound together the hearts of two families to form a family of freedom in America." Governor Paul E. Patton of Kentucky and Governor Bob Wise of West Virginia signed proclamations declaring June 14 Hatfield and McCoy Reconciliation Day. Ron McCoy, one of the festival's founders, said it is unknown where the three signed proclamations will be exhibited and that "the Hatfields and McCoys symbolize violence and feuding and fighting, but by signing this, hopefully people will realize that's not the final chapter.the Hatfield and McCoy Reunion Festival and Marathon are held annually in June on a three-day weekend. The events take place in Pikeville, Kentucky, Matewan, West Virginia, and Williamson, West Virginia. The festival commemorates the famed feud and includes a marathon and half-marathon (the motto is "no feudin', just runnin'"), in addition to an ATV ride in all three towns. There is also a tug-of-war across the Tug Fork tributary near which the feuding families lived, a live re-enactment of scenes from their most famous fight, a motorcycle ride, live entertainment, Hatfield–McCoy landmark tours, a cornbread contest, pancake breakfast, arts, crafts, and dancing. Launched in 2000, the festival typically attracts thousands with more than 300 runners taking part in the races.[29]Statue honoring Randolph McCoy at the McCoy Homeplace in Hardy, KYIn August 2015 members of both families helped archeologists dig for ruins at a site where they believe Randolph McCoy's house was burnedIn September 2018, a wooden statue, standing over 8 feet tall, was erected in honor of Randolph McCoy at the McCoy homeplace in Hardy, Kentucky. Carved by chainsaw carver Travis Williams and donated to the property, this statue had been commissioned by McCoy property owner and Hatfield descendant Bob Scott. The statue was unveiled during Hatfield-McCoy Heritage Days in Pike County, Kentucky, an event that occurs every September that brings Hatfield and McCoy descendants back to Pike County to celebrate the long-standing peace between the families. The McCoy homeplace, like many others associated with the feud, is open to tourists year-round Top horror movies set in kentucky...there is only 4 apparently…Films set in Kentucky - IMDb Horror movies set in west virginiaFilms set in West Virginia - IMDbThe Midnight Train Podcast is sponsored by VOUDOUX VODKA.www.voudoux.com Ace’s Depothttp://www.aces-depot.com BECOME A PRODUCER!http://www.patreon.com/themidnighttrainpodcast Find The Midnight Train Podcast:www.themidnighttrainpodcast.comwww.facebook.com/themidnighttrainpodcastwww.twitter.com/themidnighttrainpcwww.instagram.com/themidnighttrainpodcastwww.discord.com/themidnighttrainpodcastwww.tiktok.com/themidnighttrainp And wherever you listen to your favorite podcasts. Subscribe to our official YouTube channel:OUR YOUTUBE

Welcome to the fifth episode of Gear Up, Triathlete’s brand-new monthly podcast that takes a look at the latest trends, the hot-button topics, and lifts the curtain on all of that crazy tri-related gear that you love, and sometimes love to hate. This week our guest is former pro triathlete and San Diego-based Coach, Jim Vance. Vance works with high-level athletes like 2016 Olympian Ben Kanute and has written two books, Triathlon Training 2.0 and Running With Power. Today we’ll take a look at smartwatches—specifically for running. We’ll dig into running with power to get a sense of why it differs from cycling with power and talk about how Coach Vance uses it to work with his athletes. We’ll also talk about a really novel way to set up your smartwatch screens and sport profiles that you might not have thought of before, and we’ll hear about Coach Vance’s number one favorite feature when it comes to smartwatches. Finally, we’ll get to hear about some of my favorite picks as we head into the winter gift giving season and we’ll talk about a brand new watch from longtime cycling computer maker, Wahoo.

Run strong aged 50+ with 'Fast After 50' author & coach Joe Friel. LIVE CHAT! 6:30pm every Wed on Wild Ginger Running YouTube channel. Original YouTube broadcast here https://youtu.be/F2SkKx54lR8 Fantastic tips from Joe on getting the best performance from your body after you hit the big 5-0, and if you're not there yet, what can you be doing NOW to ensure that your performance doesn't suffer when you get older. Thanks so much to Joe for doing this chat! Book him for coaching through his website here https://joefrielsblog.com/ Joe's book Fast After 50 is a fantastic resource, buy it here UK https://amzn.to/3griODu USA https://amzn.to/34w2KOH   Other books Joe mentions: Roar by Stacy Sims PhD - for female athletes in general and also covers topics specific to older females like peri-menopause and menopause UK https://amzn.to/2QsSwpS USA https://amzn.to/2D03IHq   Run with Power by Jim Vance - the complete guide to power meters for running UK https://amzn.to/32u0FzT USA https://amzn.to/2EtwwJ9   ----   This film is self-funded. If you found it useful, please support me on Patreon for perks & prizes https://www.patreon.com/WildGingerRunning   Follow me on Instagram @WildGingerRunning   Get a Wild Ginger Running t-shirt or buff here https://wildgingerrunning.co.uk/shop/   Book a place on my beginner to intermediate trail running training camps here https://wildgingerrunning.co.uk/trainingcamp/   Run in the 100-mile UTMB course over 6-days from Chamonix with me here! https://www.tracks-and-trails.com/holidays/mont-blanc-ultra-trail-wild-ginger-running

Show Notes:In this episode, I sat down with Jim Vance (coach of Ben Kanute) and discussed running with power. We also chatted a bit about how he applies run power to Ben Kanute's and other athletes' training and racing.Website: www.peakendurancesolutions.comEmail: peakendurancesolutions@outlook.comSocial Media Handle (Facebook and Instagram): @peakendurancesolutionsPublished Book on Amazon: Swim, Bike, Run, Happiness: My Journey to Overcoming DepressionJim Vance Contact InfoInstagram & Facebook: @coachjimvanceTwitter: @jimvanceCoaching Website: https://www.coachvance.com Authored Book: Triathlon 2.0 Authored Book: Run with PowerLove our content and want to support our show? Click the link here to browse merchandise we have for sale through Teespring.

This week we catch up with professional triathlete Ben Kanute. We first interviewed Ben for episode 43 back in November of 2016. We talked about Ben's roots in triathlon, the influence of one of his earliest coaches, and a detailed account of Ben's road to the Rio Olympics. At that time, he has just made the switch to his Coach Jim Vance. I highly recommend going back to have a listen to both of those podcasts; great information for life and sport. In this episode, we dive in with Ben to find out what's been going on with this US Olympian and 3x National Champion since we last spoke. BJ and I are excited to share our conversation today, thank you so much for tuning in. In this episode, we discuss: - why a calm mind is a fast mind - different states of flow - energy management - how yoga has informed his performance in triathlon - honing his fatherhood skills - the most powerful type of goals - Ben and Courtney's languages of love Speaking of love, if you're loving the pod, we'd love you to leave a review on Apple Podcast. Namaste - Jess

Jim Vance is the author of "Run With Power", which details how to use a running power meter for better performance. Jim is the personal coach for 2016 US Olympic triathlete Ben Kanute, and Head Coach for Formula Endurance, a USA Triathlon High Performance Team.  And while he has coached elite athletes at all levels, he's also an accomplished former-triathlete himself, winning two amateur world championships and a 3rd place finish at IM Florida. 

Coach and Author Jim Vance sits in with Jim and Gerry to discuss his history in coaching, running with power, and how he helps his athletes achieve success. They go on to cover the NEW TOWER 26 Group Zwift Ride which will take place every Thursday at 5:15PST.  To sign up for the workout go to https://www.zwift.com/events/view/348100 Go to https://coaching.tower26.com for a FREE workout and to subscribe to the Tower 26 Affiliate Program. To purchase the TOWER 26 Transition Bag and Mesh Gear Bag go to Amazon After the topic of the episode is covered, the athlete questions are answered, and the topic for the next episode is revealed. To ask questions to be answered ON-AIR, tweet @Tower_26 or email the show at contact@tower26.com. To listen to the show, subscribe to the TOWER 26 newsletter, read the Tower 26 blog, or to see what Tower 26 is up to, go to www.TOWER26.com. Follow Jim Lubinski on TWITTER @jimlubinski, www.jimlubinski.com, @jimlubinski Thanks to Tom Hiel for the Intro/Outro music. All information and content heard/disseminated on the "Tower 26-Be Race Ready Podcast" is property of TOWER 26 and shall not be copied, retransmitted, or rebroadcast without TOWER 26 consent. Tower 26 Subscription Plan: coaching.tower26.com        

Jim Vance joins the pod with Adam to talk about how they are getting the most out of their data by using Today's Plan

The Hatfield–McCoy feud, also described by journalists as the Hatfield–McCoy war, involved two rural families of the West Virginia–Kentucky area along the Tug Fork of the Big Sandy River in the years 1863–1891. The Hatfields of West Virginia were led by William Anderson "Devil Anse" Hatfield while the McCoys of Kentucky were under the leadership of Randolph "Ole Ran'l" McCoy. Those involved in the feud were descended from Joseph Hatfield and William McCoy (born c. 1750). The feud has entered the American folklore lexicon as a metonym for any bitterly feuding rival parties. William McCoy, the patriarch of the McCoys, was born in Ireland around 1750 and many of his ancestors hailed from Scotland.[1] The family, led by grandson Randolph McCoy, lived mostly on the Kentucky side of Tug Fork (a tributary of the Big Sandy River).[2] The Hatfields, led by William Anderson "Devil Anse" Hatfield, son of Ephraim and Nancy (Vance) Hatfield, lived mostly on the West Virginia side.[3] The majority of the Hatfields, although living in Mingo County (then part of Logan County), West Virginia, fought on the Confederate side in the American Civil War; most McCoys, living in Pike County, Kentucky, also fought for the Confederates;[4] with the exception of Asa Harmon McCoy, who fought for the Union. The first real violence in the feud was the death of Asa Harmon McCoy as he returned from the war, murdered by a group of Confederate Home Guards called the Logan Wildcats. Devil Anse Hatfield was a suspect at first, but was later confirmed to have been sick at home at the time of the murder. It was widely believed that his uncle, Jim Vance, a member of the Wildcats, committed the murder.[5]Support the show (https://www.patreon.com/anthologyofhorror)

Welcome to Episode 25 of the U23 Triathlon Podcast. We are here with Coach Jim Vance, best known for helping Ben Kanute become one of the most versatile triathletes in the sport. In addition to being a high performance coach with Formula Endurance, Coach Vance is also an author and sport technology and training consultant. He was the head coach of our Junior Elite Select Camp at the Olympic Training Center back in the fall and taught us a lot about his training techniques and philosophies

Thank you for listening to another episode of the Stryd Power Podcast! On this episode, we get to hear from Coach Jim Vance on a variety of subjects including:   How to tell if you are actually improving Why you might consider run/walk as a strategy How to correctly set a ceiling for your next race    

Welcome to the 5th episode of the Stryd Power Podcast! This episode covers 12 reasons that a running power meter makes you a better runner.  The inspiration for this episode comes from Run with Power by Jim Vance.    "In the history of running technology, a stopwatch is probably equivalent to using a typewriter—pretty good at its job, but severely limited in scope. Running’s step up to heart rate monitors was a revelation, but in retrospect, it was like moving from the typewriter to what we would now regard as an old, heavy, slow desktop computer. Today’s GPS wrist units are like the first cellphones, much like a flip-phone. The portable power meter for running is the next step, equivalent to the laptop, tablet, and smartphone coming into existence all at once. And while you can still accomplish a lot with a desktop computer, you likely will be much more effective in many ways if you add the laptop, tablet, and smartphone to your arsenal. This is what the power meter brings to the world of training and racing for competitive running." Here are just some of the ways a power meter for running can positively affect your training and performance: Boost Your Training Specificity Improve Your Running Technique Your Power Numbers Don’t Lie Monitor Injuries Know Truly How Hard You’re Training Better Recovery Power Meters Offer Precision Tapering Warm-Up Without Wasting Energy Power-to-Weight Ratios Speed per Watt Pacing to Win Know When to Open the Throttle For all this information and more you can read Run with Power by Jim Vance

Welcome Welcome to Episode #107 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Bill Plock and we're glad you are joining us for another week of endurance interviews and discussion.  Khem has finished her Everest base camp excursion and back in Thailand.  We'll give you an update on Khem in a bit. This is the first episode of 2018 and we are ringing in the new year with Olympian, retired pro triathlete, coach, author and PhD Joanna Zeiger.  Joanna is going to talk to us about chronic pain and how training can be used, among other treatments, to manage chronic pain. Health IQ Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. We've partnered with Health IQ because we believe in their service and competitive rates.  They are sure to impress you with their customer service and rates.  They'll answer all your questions and help you get the rates you deserve.  We've received our quotes which were 20-30% than other insurers.  Save some money and see if you qualify by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way the respects your time and goals. Last week's guest Thanks to last week's guest, elite endurance sports coach, author, and sport technology and training consultant, Jim Vance.  If you are a self-coached athlete or coach, Triathlon 2.0 is a staple resource and should be read and referenced. If you haven't heard the interview yet, go back and check it out on episode #106. Discussion Teasers Update on Khem Catch up with Bill about Christmas break Where not to use Tri Slide Ironman's press release on a return to the pro slot Kona qualifications for 2019 and the end of the KPR system Bill's teasers   Interview Setup Let's get into the interview now. Interview Joanna Zeiger Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Host Discussion Topics Update on Khem 8 days to base camp Got to 16000 feet Scary bridges Himalayan monkeys Back in Thailand Catch up with Bill about Christmas break Importance of sleep Where not to use Tri Slide Ironman's press release on a return to the pro slot Kona qualifications for 2019 and the end of the KPR system Beginning with the 2019 qualifying year for both the IRONMAN®World Championship and IRONMAN® 70.3® World Championship, the KPR and 70.3PR will no longer be used as the qualifying systems for the professional field. The current points-based system will be replaced by and return to a slot qualifying system. The change aligns with the global age-group system with qualifying slots being allocated to IRONMAN and IRONMAN 70.3 events on the global pro calendar for the respective world championship races. Renegade Endurance Tri Club Dr Kirk Parsley Bill's topics Deconditioning and when is it mental Upcoming MHE Interviews MHE upcoming interviews: We have body mechanic Todd Plymale-Mallory joining us to talk about dry needling and other treatments to keep yourself healthy and training strong We have coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine Coach Billy "The Kid" Edwards   303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete.  There's going to be great discussions with race directors on local races.  If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well. Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Thanks again for listening to MHE.  Happy new year!  Talk to you again in 2018!  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome This is the New Year's Eve special and we have and we are closing out the year with a return guest, elite triathlon coach Jim Vance to talk about his book Triathlon 2.0.  We'll get into the interview setup in just a few. Welcome to Episode #106 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  I'm your host Rich Soares and I'm glad you are joining us for another week of endurance interviews and discussion.  Bill is with family this week and Khem is in Nepal and on excursion to Everest base camp and can't wait to hear about her adventures. Hope you enjoyed the new intro music.  That was "Trip Like I Do" by Crystal Method Health IQ Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. We've partnered with Health IQ because we believe in their service and competitive rates.  They are sure to impress you with their customer service and rates.  They'll answer all your questions and help you get the rates you deserve.  We've received our quotes which were 20-30% than other insurers.  Make a new years resolution to save some money and see if you qualify by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way the respects your time and goals. Last week's guest Thanks to last week's guest, ultra and adventure racer Travis Macy who is the author of The Ultra Mindset: an endurance champion's 8 core principles for success in business, sports and life.  If you haven't heard the interview yet, go back and check it out on episode #105. Discussion Teasers After the interview I'll have some thoughts on the interview with Jim Vance, his book Triathlon 2.0, considerations for the self-coached athlete, and an offer to those who want to take their training to the next level or feel like they could use the partnership of a coach this season. I also have some reflections on some of the show highlights this year and some of the interviews that were particularly memorable and informational. Last, I have a funny Christmas triathlon gift story and a ask to see if any of you have good triathlon or gear Christmas stories that you would share. That's it for the teasers, let's go to the interview. Interview Setup Jim Vance is an elite endurance sports coach, author, and sport technology and training consultant based in San Diego, California. He is the personal coach 2016 US Olympic triathlete Ben Kanute, guiding him to 2017 performances of victory at Escape from Alcatraz and Island House Triathlon, as well as a 2nd place finish at the 70.3 World Championships. Triathlon 2.0 is an extremely useful book if you are a self-coached athlete.  It will help give you concrete information on how to use data to do baseline testing, guidelines for determining goal training stress, and concepts for how to create a periodized training plan. After the interview, we'll go through a couple pages of the book to give you a practical example of how to determine goal CTL for each the bike and run using an hypothetical athlete and race distance.  As Jim emphasizes in the book, these will just be examples and do not apply to all athletes or all race situations. Let's get into the interview now. Interview Jim Vance Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Host Discussion Topics Practical example from Triathlon 2.0 As Jim and I discussed, there is no substitute for using hard data to assess and measure performance.  This is not to say that there is not a time and place for training or racing by feel.  I'll give you a couple of examples.  I like to do some rides and runs where I never look at a bike computer or look at my watch.  If I'm thinking about the data on my device, that part of my concentration that is on the device is not on the effort or form of the training itself. In this case performance might be limited by not being able to fully concentrate on the training. Here's another example, there are times with the information on the screen might limit your performance because you curtail effort because the data is telling you are going harder or faster than your rate of perceived exertion.  Let's say your 5 minute peak power is 300 watts from previous training sessions.  You are doing a 5 minute Vo2 max effort on the bike and you look down and your average 20 second power has been 310 for the first minute of your interval.  You may not believe you are capable of carrying that effort for the remaining 4 minutes and end up backing off.  If you were training by feel and just going off RPE, you actually may have been on a breakthrough performance and could have achieved a new PR 5 minute peak power.  My daughter's high school cross country coach won't let the athletes race with watches because it can limit their competitive nature.  The concern that they may be in the heat of battle keeping pace with a team mate or a lead group, and they see that their pace is 10 seconds faster than they've trained to and they back off and let that team mate or group go. So there is a time and place for going by feel.  Here's where you want some actual data - let's say you are doing your functional threshold testing for bFTP or rFTP.  You may do the effort without looking at a watch or power meter if you have a coach or lab tech doing your test, but you damn sure want to have data to record what the power or pace is, correct? Here's another, when you work with a coach or go to prepare you periodized training plan, you need to assess your current training load and your goal training load based on your "A" race goal and "goal" for that race (meaning distance and planned result).  Just using hours of training or mileage is not a measure of actual stress because they don't account for intensity.  Plus, as we learned in the interview with Jim, preriodization is changing the type of training you are doing as you progress from phase to phase through your plan.  You start in the base phase doing general training and get more specific the closer you get to your goal.  Similarly, your intensity increases when you get into your build and peak phases altering the training load for a given duration or distance.  Having an objective measure of the starting CTL and goal CTL are critical to your plan.  You can assess your baseline CTL by using TrainingPeaks as long as you are recording all of your bike and run workouts and are using power and/or heart rate.  As Jim mentioned, you want to track these seperately. You should work with a qualified coach to help you determine what your target CTL is for your race goal and to know whether your ramp rate from the baseline to the goal given the number of weeks to your "A" race is appropriate. If you want to learn more about this process or want help planning for next season, reach out to me at Rich@milehighendurance.com   Speaking of your 2018 season, if you are listening to this episode on the day of release then you are listening to this on New Year's Eve.  A lot of races have price increases at midnight tonight.  If you haven't done it yet, fulfill a resolution a day early and save few bucks by checking out your race registration sites today and register today.  Then go out and celebrate that you've already ticked the box on one of your resolutions! 2017 Show Highlights: When I reflected on all of the interviews of 2017, I scanned through the inventory on the Content page on the MHE website.  Some of the interviews that really stood out for me: The late Terry Laughlin from Total Immersion was such an amazing contributor to our sport and the sport of swimming.  Terry revolutionized swim learning and swimming techniques to help people swim faster with less effort. Coach David Warden who was the host of Tri-Talk and a science-based coaching.  He was one of the inspirations for MHE and he consulted me as I researched starting the show.  He was a contributing author to Triathlon Science and is one of the smartest coaches in the business. We have had legendary professional athletes like Amanda Stevens, Joanna Zeiger, Mary Beth Ellis, Rachel Joyce, Andrew Talansky, TJ Tollakson, Bek Keat, Siri Lindley, Ben Hoffman and Matt Chrabot We have had our friends at USAT including Rocky Harris, Tim Yount, Jessica Welk, Meg Duncan and Barry Siff Finally we have had some of the best coaches in the business including some of the legendary athletes plus Melissa Mantak, Ken Axford, Sara McLarty, Will Murray, and of course Jim Vance. Of course there's also the Kona coverage and all of the special interviews we did on that trip including Bob Babbitt, Mike Reilly, Tim Hola, Chrissy Wellington, Andy Potts and Tim O'Donnell. Among the highlights of 2017 is of course the partnership with 303Triathlon and the entire team.  Of course that includes Bill Plock and Khem Suthiwan.  It also includes Dana Willet, Jen Findlay, Todd Plymale-Mallory and Kim Welk.  I'd like to thank them for supporting MHE and welcoming me as a part of the 303 team. Thanks to all of the people who have supported MHE. Upcoming MHE Interviews MHE upcoming interviews: We are also going to have Joanna Zeiger back to talk about "train the pain away" We also have coach Tricia Davis who recently authored the article on "neuro muscular training" in the latest edition of USAT Triathlon Magazine. 303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Thanks again for listening to MHE.  Happy new year!  Talk to you again in 2018!  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Welcome to Episode #105 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.  Khem is on her way to Thailand and then to Nepal to hike to Everest base camp.  We wish her safe travels. Hope you enjoyed the new intro music.  That was Little Stereo by the Teddybears. Merry Christmas to our listeners - we have an excellent interview as our gift to you this weekend!  We have ultra and adventure racer Travis Macy who is the author of The Ultra Mindset: an endurance champion's 8 core principles for success in business, sports and life.  Health IQ Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. We've partnered with Health IQ because we believe in their service and competitive rates.  They are sure to impress you with their customer service and rates.  They'll answer all your questions and help you get the rates you deserve.  Learn more and get a free quote at healthiq.com/milehigh We've received our quotes which were 20-30% than other insurers.  Give yourself Christmas gift and see if you qualify by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Last week's guest Thanks to last week's guest, professional cyclist Jillian Bearden for candidly sharing her story about her journey through the pro cycling ranks, through her transition and trail blazing work with the International Olympic Committee and USA Cycling.  We received some great feedback.  If you haven't heard the interview yet, go back and check it out on episode #104. I did have a fact brought to my attention that Michelle Dumaresq is a Canadian professional downhill mountain bike competitor and post-operative trans woman. She competes with other professional female downhill mountain bike racers and raced downhill as a pro in 2002.   It's hard to be sure, but that would make Michelle a pro cyclist some years before Jillian. That said, if you simply type into Google "who is the first pro transgender cyclist?", my browser spits back Jillian Bearden - perhaps from my search history - perhaps the assumption is road cycling.  Regardless, Jillian is clearly the athlete who blazed the trail with IOC and USAC.  Great courage by Jillian!  Can't wait to see her race in 2018. Thanks to our listeners for staying engaged and keeping information coming our way.  We want to make sure we have our facts straight and share additional perspectives or angles to our stories. Discussion Teasers After the interview we are going to talk about the power of smiling when going to the pain cave or when the going gets tough in endurance racing or training. We also have a discussion on other activities that you can do in the off season to develop your gluteus medius, including rollerblading and skate skiing. Interview Setup Travis Macy summited glacial peaks in the French Alps, rappelled into vast limestone caves in China, and ran through parched deserts in Utah. Most famously, he won one of the country's marquee ultra-distance events: Leadman, a high-altitude series of super-long-distance races, culminating with a 100-mile mountain biking race and a 100-mile trail run. Macy accomplished it without exceptional strength, speed, or flexibility, and without high-tech performance labs or performance-enhancing drugs. His secret? A precise and particular outlook he calls the "Ultra Mindset," principles for daily life that are neither mysterious nor the sole province of ascetics or elite athletes: embrace fear, rewrite stories we tell ourselves, and master the art of seeking help, among others. By applying the principles such as "It's All Good Mental Training," "When you have no choice, anything is possible," and "Never quit...except when you should quit" to other areas of life, anyone can find success that otherwise would have seemed impossible. We're going to get into the interview right now with Travis Macy. Interview Travis Macy Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Host Discussion Topics Travis Macy reflections: First of all - Travis is a complete bad ass.   Not only has he competed is some of the toughest, most epic, endurance races - he's been at the top of the sport and competed on some of the top teams. I didn't know much about adventure racing before reading this book, but man these races sound like a bitch to plan and pack for let alone race. This leads into my topic, which is about the power of smiling when training hard or when you hit a rough patch.  I subscribe to Travis Macy's Ultra Mindset newsletter and I saw one of his recent guests was Jason Schlarb who is one of the best ultra-runners in the world.  One of the things they talk about in their interview, which you can check out on YouTube, is about the power of smiling when you hit a rough patch. The Ultra Mindset with Jason Schlarb There are also some excellent articles, including: https://www.outsideonline.com/2256666/smiling-makes-you-more-efficient-runner https://www.topdowndental.com/3-reasons-why-you-should-smile-when-youre-running/ https://www.active.com/running/articles/6-tips-to-push-past-the-pain And in the book "The Sports Gene" they talked about the shared neural network in the brain between pain centers and emotion centers. Upcoming MHE Interviews MHE upcoming interviews: We are also going to have Joanna Zeiger back to talk about "train the pain away" We are going to invite Jim Vance back to talk about his book Triathlon 2.0 303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Here are some upcoming interviews coming to 303 Stryd interview is up Interview with Lance Panigutti from Without Limits Productions on their 2018 race season There will be interviews with race directors all over Colorado out there soon with updates about their races this coming year, so stay tuned and subscribe. Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Again Merry Christmas!  That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Welcome to Episode #104 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan  and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion. We have a pioneer trans-athlete and professional cyclist Jillian Bearden to talk candidly about her transition and trail blazing work with the International Olympic Committee and USA Cycling.  This is an inspirational and insightful interview and a story of personal courage that I personally found very informative.  Health IQ Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. Health IQ will take you through the customer journey.  They'll answer all your questions and help you get the rates you deserve.  Learn more and get a free quote at healthiq.com/milehigh We've received our quotes which were 20-30% lower - you should too. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Last week's guest Thanks to last week's guest CEO of USA Triathlon, Rock Harris, who joined us to share his vision for triathlon and USAT.  He has been on the job for a couple of months now and we want to get his assessment of the state of sport, where he sees opportunities and the path forward to implement some exciting changes. Discussion Teasers Before we get into the interview, let's say hi to Khem and Bill and tell you what we have for the post interview discussion.  Hey guys how are you doing this week? Team Colorado Event IMKona Feature Importance of strength work and rolling, plus a few hip and gluteous strengtheners Interview Setup It's not uncommon for us to talk to a professional cyclist on this show.  This is an interview that goes well beyond our traditional discussion of athletic background, racing highlights and tips to listeners.  Jillian opens up and allows us to discuss what is exceptionally personal experience and emotions that come with her transition experience and work with the IOC and USAC to create a path for trans athletes to compete at a professional level in cycling. She has become a hero to others who are on the same journey, showing others how cycling and endurance sport can change your life in ways you wouldn't expect. Interview Jillian Bearden Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Host Discussion Topics Jillian Bearden debrief topics: First, I have a ton of respect for Jillian and the courage it took for her to not give up, turn things around 180 degrees, be a self-advocate and now an advocate for others. I did not realize until we got into the interview that it was she that worked with the IOC and USAC to define the trans athlete path to professional racing. I went into the interview being cautious to not push her to get more personal than she was comfortable - I totally underestimated her courage and willingness to share. Rolling tips Glute strengtheners Glute bridge Side plank abductors Single leg step down Single leg dead lift Upcoming MHE Interviews MHE upcoming interviews: Travis Macy, author of the Ultra Mindset to join us to talk about his book, Ultra Mindset life skills, the Ultra Mindset Academy eCourse.  You can learn more and subscribe to his newsletter at www.travismacy.com We are also going to have Joanna Zeiger back to talk about "train the pain away" Sandra Villines - Transcontinental Run and record We are going to invite Jim Vance back to talk about his book Triathlon 2.0 Coach Billy "The Kid" Edwards US Navy Tri team Dr Nate Williams of Performance Sports Chiropractic 303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Here are some upcoming interviews coming to 303 Stryd interview is up Don Reichelt - from Highlands Ranch about Spartathlon, and the US Spartathlon team Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Welcome to Episode #103 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan  and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion. We have the CEO of USA Triathlon, Rock Harris, joining us today to share his vision for triathlon and USAT.  He has been on the job for a couple of months now and we want to get his assessment of the state of sport, where he sees opportunities and the path forward to implement some exciting changes. Health IQ Our show today is sponsored by Health IQ.  Get your special rate term life insurance for triathletes like you with Health IQ.  Health IQ  is life insurance agency that has exclusive rates for those who qualify.  You can even get additional savings by submitting actual data from race results, Strava, Runkeeper or other app data.  When I spoke to them, I only had to provide….2 or 3 race results and I was able to get into a premium rate.  Khem?  What didn't they ask you for a couple of race results. Our friends at Health IQ will take you through the customer journey.  They'll answer all your questions and help you get the rates you deserve.  Learn more and get a free quote at healthiq.com/milehigh To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Last week's guest Thanks to last week's guests Andrew Talansky and Dr. Dan Chao from Halo Neuroscience.  If you didn't get a chance to hear why and how a former pro cyclist, who is at the top of his game, chose a career change in pursuit of competing at the Ironman World Championship in Kona 2018, check it out by listening to episode 102. Discussion Teasers Before we get into the interview, let's hear what Khem and Bill have on deck for the post interview discussion.  Hey guys how are you doing this week? Khem's post interview topic (suggestions - Kona broadcast premier experience in NY, coaching tip, or general gossip) Bill's post interview topic (suggestions - training experience or tip perhaps from spin class, other?) Stryd review on the Blog Thank Travis Macy for the book and hat   Interview Setup Despite triathlon participation rates being  somewhat flat or contracting, triathlon has a lot of positive things going for it.  One of the best things going for triathlon right now is the gentleman who just took over the CEO position at USA Triathlon.  We won't spoil it for you here, but believe you will come out the other end of this interview feeling "bullish" about the sport of triathlon. We know there's a little bit of noise in the interview.  Apologies up front.  Let's get into the interview now. Interview Rocky Harris Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Host Discussion Topics Welcome back….. Rocky Harris debrief topics: Rocky has met with several constituent groups in his first 90 days, which do you think presented the greatest opportunity based on what you heard? Rocky mentioned several new ideas.  In your opinion, which have the most promise? What impressed you the most? My feeling is that triathlon is in the hands of someone that knows how to make an honest assessment of opportunities and has some really exciting ideas.  Ideas that I liked was the standardized "one stop shopping" for races, a Yelp-like rating platform. Khem's topics: Premier  Bills topics: Spin class promo Rich's topics: Indoor training; finding your most efficient cadence; and the quest for your peak power output https://www.active.com/cycling/articles/why-fast-pedaling-makes-cyclists-more-efficient  To determine the actual effects of slow and fast pedaling on leg-muscle cells, scientists at the University of Wisconsin and the University of Wyoming asked eight experienced cyclists to cycle at an intensity of 85 percent V02max for 30 minutes under two different conditions. In one case the cyclists pedaled their bikes at 50 revolutions per minute (rpm) while using a high gear. In the second case, the athletes pedaled in a low gear at 100 rpm. The athletes were traveling at identical speeds in the two instances, so their leg-muscle contractions were quite forceful at 50 rpm and moderate—but more frequent—at 100 rpm. As it turned out, the athletes' oxygen consumption rates were nearly identical in the two cases, and heart and breathing rates, total rate of power production, and blood lactate levels were also similar. However, athletes broke down the carbohydrate in their muscles at a greater rate when the 50 rpm strategy was used, while the 100 rpm cadence produced a greater reliance on fat. The greater glycogen depletion at 50 rpm occurred only in fast-twitch muscle cells. Slow-twitch muscle cells lost comparable amounts of their glycogen at 50 and 100 rpm, but fast-twitch cells lost almost 50 percent of their glycogen at 50 rpm and only 33 percent at 100 rpm, even though the exercise bouts lasted for 30 minutes in each case. This rapid loss of carbohydrate in the fast-twitch cells during slow, high-force pedaling probably explains why slow pedaling is less efficient than faster cadences of 80 to 85 rpm. Basically, as the fast fibers quickly deplete their glycogen during slow, high-strength pedaling, their contractions become less forceful, so more muscle cells must be activated to maintain a particular speed. This activation of a larger number of muscle cells then leads to higher oxygen consumption rates and reduced economy. This scenario, in which slow pedaling pulls the glycogen out of fast-twitch muscle cells, may sound paradoxical but it isn't; after all, slow pedaling rates are linked with high gears and elevated muscle forces, while fast cadences are associated with low gears and easy muscle contractions. Since fast-twitch fibers are more powerful than slow-twitch cells, the fast-twitch fibers swing into action at slow cadences, when high muscular forces are needed to move the bicycle along rapidly. On the other hand, "fast" pedaling rates of 80 to 100 rpm are not too hot for the slow-twitch cells to handle. Slow-twitch cells can contract 80 to 100 times per minute and can easily cope with the forces required to pedal in low gear. Another possible paradox in the Wisconsin/Wyoming research was that fast pedaling led to greater fat oxidation, even though maximal fat burning is usually linked with slow-paced efforts. Basically, the higher fat degradation at 100 rpm occurred because the slow-twitch cells handled the fast-paced, low-force contractions. Slow-twitch fibers are much better fat-burners than their fast-twitch neighbors. Fortunately, there's a bottom line to all this: During training and competition, cyclists should attempt to use fast pedaling rates of 80 to 85 rpm, both on the flat and on inclines. Compared to slower cadences, the higher pedaling speeds are more economical and burn more fat during exercise. Ultimately, the high pedaling rates also preserve greater amounts of glycogen in fast-twitch muscle fibers, leading to more explosive "kicks" to the finish line in closing moments of races. Upcoming MHE Interviews MHE upcoming inteviews: Sandra Villines - Transcontinental Run and record Travis Macy, author of the Ultra Mindset to join us to talk about his book, Ultra Mindset life skills, the Ultra Mindset Academy eCourse.  You can learn more and subscribe to his newsletter at www.travismacy.com We are going to invite Jim Vance back to talk about his book Triathlon 2.0 We are also going to have Joanna Zeiger back to talk about "train the pain away" Coach Billy "The Kid" Edwards US Navy Tri team 303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Here are some upcoming interviews coming to 303 Nick Obletz from Boulder based Stryd Jillian Bearden - pro cyclist from Colorado Springs and trans-athlete pioneer Don Reichelt - from Highlands Ranch about Spartathlon, and the US Spartathlon team Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Welcome to Episode #102 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.  Khem Suthiwan is still on vacation in Iceland, but will be back next week. Would a triathlete be a national Time Trial Champion?  Sure.  Would a triathlete be a winner of the Critérum du Dauphiné?  I doubt it?  Would a triathlete be the winner of the Mt Baldie Stage of the Tour of California?  Not likely.  How about have ttop 10 and 11 GC standings at the Tour de France?  Well if you guessed those accomplishments belong to Andrew Talansky, you are correct.  We have Andrew joining us in just a few minutes. But wait there's more.  You all know how much we like to talk about and emphasize learning proper form and technique.  We have Halo Neuroscience co-founder, Dr. Daniel Chao joining us with Andrew to talk about the way Andrew has used Halo as a professional cyclist to do specific strength and endurance training, and now how he is using it as a tool to continue to develop his swimming and running form and technique.  Dr. Chao will help us understand the science of electric wave stimulation of the motor cortex, hyper plasticity and how similar learning motor skills are to cognitive learning. Health IQ Our show today is sponsored by Health IQ.  Get your special rate term life insurance for health conscious people with Health IQ.  Health IQ  is life insurance agency that has exclusive rates for those who qualify.  You can even get additional savings by submitting actual data from race results, Strava, Runkeeper or other app data.  The good folks at Health IQ will take you through the customer journey.  They'll answer all your questions and help you get the rates you deserve.  Learn more and get a free quote at healthiq.com/milehigh To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Last week's guest Thanks to last week's guest coach Sara McLarty who joined us to talk about swill drills to that will help you swim like a pro next season.  If you missed it, go back and listen to last week's episode.  If you want to check out more from Sara McLarty, there are some YouTube videos that Sara has published on triathlon swimming drills, open water skills, and other drills.  Check them out on the Resource page at Mile High Endurance. Discussion Teasers Before we get into the interview, let's catch up with Bill and Khem.  Khem, how are you and will you give us an Iceland report after the interview? Bill, what hippie haps do you have for us? Interview Setup We talked about some of Andrew Talansky's career accomplishments in the intro.  What we didn't mention was his goal to qualify as a professional triathlete and compete in Kona against the pro field in 2018.  Before he can get in the water in Kailua Bay with the pro field, he first has to qualify. In the interview, we'll talk about his first Triathlon a little over a month ago at the Marin County Triathlon.  We all have our first tri story and Andrew is no exception.  You'll love to hear his first time tri experience.  Let's get into the interview now. Interview Andrew Talansky and Dan Chao of Neuro Halo Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, wearing the clothes you want to wear, why stop there?  You spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Host Discussion Topics Welcome back.  Khem/Bill - what did you think about the interview with Andrew and Dan? What did you think about the first time tri experience and mishaps? What did you think about making such a big career change and the risk of the unknown for Andrew? How about Andrew not knowing the names of the "guys" who got 1st and 2nd at Kona?  Patrick Lange and Lionel Sanders Khem's Iceland recap and other topics. Bill's Hippie Haps Topics Rich's review of Stryd   Upcoming MHE and 303 Interviews Rocky Harris, CEO of USAT about his vision for triathlon and USAT Nick Obletz and Stryd Sandra Villines on her run across America Coach Erik Kenny on to talk about a couple of books he recommended to me - "the sports gene" and "talent is over rated" Coach Ken Axford to talk about bike handling skills We are going to invite Jim Vance back to talk about his book Triathlon 2.0 We are also going to have Joanna Zeiger back to talk about "train the pain away" I'd like to invite Travis Macy, author of the Ultra Mindset to join us to talk about his book, Ultra Mindset life skills, the Ultra Mindset Academy eCourse.  You can learn more and subscribe to his newsletter at www.travismacy.com Still in conversation with Don Reichart about Spartathlon, and the US Spartathlon team Coach Billy "The Kid" Edwards   303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast. Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Welcome to Episode #101 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.  Khem Suthiwan is on vacation in Iceland for the next couple of episodes. We have an awesome interview with coach Sara McLarty joining us this week to give us an update on the last couple of months of ITU racing and talk about swim drills that can help you improve your swim form in the off season.  Bill, do you know what shark drill is and what part of your stroke it helps?   Don't sweat it - Sara is going to explain it to us.   Health IQ Our show today is sponsored by Health IQ.  Get your special rate term life insurance for health conscious people with Health IQ.  Health IQ  is life insurance agency that has exclusive rates for those who qualify.  You can even get additional savings by submitting actual data from race results, Strava, Runkeeper or other app data.  The good folks at Health IQ will take you through the customer journey.  They'll answer all your questions and help you get the rates you deserve.  Learn more and get a free quote at healthiq.com/milehigh Last week's guest Thanks to last week's guest coach Joanna Zeiger who joined us to talk about her book "The Champion Mindset - An Athlete's Guide to Mental Toughness."  If you missed it, go back and listen to last week's episode.  Also, my brother Roger posted about Joanna's YouTube Channel "Everyman Triathlon".  I checked it out and got a kick out of her videos "Ambushed: Extreme Run Makeover".  Brandon DelCampo and Joanna Zeiger We'll have Joanna Zeiger, PhD back on the show in a few weeks to talk about her new project "Train The Pain Away".  Discussion Teasers Before we get into the interview, let's catch up with Bill.  How was your Thanksgiving?  What do you want to chat about after the interview with Sara? Rich: Island House Triathlon NXR SW Team Results Interview Setup Sara McLarty is a professional triathlete. In the world of triathlon, she is considered a fast swimmer.  She was known has being the "first out of the water" at every race. One of her biggest leads was 90 seconds at the 2006 World Cup in Ishigaki, Japan. Most of her competitions were international-distance and draft-legal.  She competed against the best in the world at World Cup and World Championship races. She also enjoy competing in the famous American races: Escape from Alcatraz, Lifetime Fitness and Chicago. She would battle men like Andy Potts and Hunter Kemper in the waters of San Francisco Bay. Are you ready for that super-special swimming secret? Are you ready to discover how to be "first out of the water"? First, join the local swim team when you are 4 years old. Find a great coach who focuses on basic techniques and emphasizes the importance of developing a beautiful stroke. Swim year-round on a club team for 10 years and race your teammates in the pool every day. Then, if you are still healthy and enjoying the water, head off to a top swimming college (like the University of Florida) for four more years. Your next best option is to listen to the interview we have coming up right now with Sara.  Should we get it rolling? Interview Sara McLarty Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people (like a good driver savings on auto insurance), Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  Like saving money by being a good driver, Health IQ gets you lower rates on life insurance with your health conscious lifestyle.  Learn more and get a free quote at healthiq.com/milehigh Host Discussion Topics Welcome back.  I love talking to Sara.  She's has great information and energy and she definitely knows her stuff.  If you haven't gone to the Central Florida Masters site, check it out.  We talked about http://www.luckyslakeswim.com/ which if you are going to the Orlando area, you absolutely have to check it out.  We went to Orlando in October of 2009 about 6 weeks before Ironman Cozumel and I needed a place to get some swimming in.  I got on www.beginnertriathlete.com and got on the forums to find Orlando swimming info and someone recommended Lucky's Lake Swim.  I went out there one morning around 6am.  I did a couple laps, met Lucky, wrote my name on the bottom of his deck, got the patch and bumper sticker. Bill's Topics Strava - how social media motivates you Rich's Topics - Stryd running power meter Island House Triathlon - Island House Triathlon Stage 1 & 2 Highlights All of the Ironman and ITU athletes in the same place Formats Running dives into the water Starting a run with googles in hand   NXR SW Team Results - http://www.milesplit.com/meets/283726/results/559921/raw#.WhZNL0qnHIU Girls Championship Team Scores NAME RANK SCORE Vail Valley Running Club 1 97 Vista Nation XC 2 124 Broomfield XC 3 134 Lone Peak 4 196 VIKING TRACK CLUB 5 271 Desert Hills Running Club 6 272 Pine View XC Club 7 285 PEAK RACING 8 304 American Fork XC Club 9 306 Mountain View UT 10 311 Davis XC 11 317 ABQ XC 12 337 Wolfpack XC 13 344 Exceler8 14 349 Knight Time Runners Club 15 372 Maple Mountain Golden Eagles 16 377 Westlake Thunder 17 378 GTD-X 18 409 Wild West 19 434 Louisville XC 20 460 RCXC 21 468 REAL Training 22 478 JUSTEAGLES 23 535 Left Hand Cross 24 553 RamsXC 25 656 Thunder 26 690 Rattler Distance Project 27 768     Boys Championship Team Scores NAME RANK SCORE Vista Nation XC 1 80 Springville Cross Country 2 149 Timpanogos 3 203 Thunder 4 235 American Fork XC Club 5 247 RCXC 6 263 Dakota XC Club 7 265 Creek XC 8 266 RamsXC 9 296 T-Birds XC 10 298 Olympus XC 11 300 Louisville XC 12 317 Herriman XC 13 336 REAL Training 14 346 Lone Peak 15 352 Riverton XC Club 16 366 Exceler8 17 383 Davis XC 18 398 Skyridge XC Club 19 449 Desert Hills Running Club 20 464 Warrior Track Club 21 491 Stansbury XC Club 22 504 Storm XC Club 23 525 O-Town Tigers 24 528 Volcano Vista Distance Project 25 531 Pine View XC Club 26 552 Runnin Devils 27 655     Girls Large School Team Scores NAME RANK SCORE Vista Nation XC 1 85 Fossil Ridge Track Club 2 104 Colorado Flyers 3 172 Davis XC 4 200 Lone Peak 5 223 Riverton XC Club 6 240 American Fork XC Club 7 290 GTD-X 8 291 Viewmont Running 9 306 ThunderStruck 10 312 West Track Club 11 332 Rio Rancho XC Club 12 333 Neener XC 13 340 Skyridge XC Club 14 368 Westlake Thunder 15 388 Volcano Vista Distance Project 16 401 T-Birds XC 17 408 Louisville XC 18 421 DCC Thunder 19 446 Shadadors 20 451 Boulder Creek Running Club 21 623 Alta Track Club 22 652 Thunder 23 657 CDSXC 24 665 Storm XC Club 25 680 RCXC 26 683 Huskies Country 27 699 Husky Cross Country 28 748 Cool Blue Reason 29 786 Bobcats 30 821 Rincon UHS 31 1027   Boys Large School Team Scores NAME RANK SCORE Left Hand Cross 1 133 Davis XC 2 180 JUSTEAGLES 3 193 Vista Nation XC 4 195 Neener XC 5 251 Westlake Thunder 6 275 DCC Thunder 7 312 Beak Performance 8 316 Fossil Ridge Track Club 9 327 VIKING TRACK CLUB 10 352 Lasercats 11 389 Titan Clash Colorado 12 396 Poudre River Runners 13 444 Liberty Bell Running Club 14 474 Bear Cave XC Club 15 504 CDSXC 16 510 Vegas Diamondbacks RC 17 595 Louisville XC 18 632 Skyridge XC Club 19 656 Totah XC 20 690 Aggie Running Club 21 723 Viewmont Running 22 723 Thunder 23 731 51 Union Project 24 736 Huskies Country 25 740 Bobcats 26 752 Geico Insurance Running Club 27 776 Cool Blue Reason 28 787 Buffaloes 29 793 Sundevil XC 30 796 T-Birds XC 31 821 Wolfpack XC 32 823 Rocky Mountain XC Club 33 909 Falcon Cross Country 34 911 Knight Time Runners Club 35 916 Colorado Flyers 36 925 ThunderStruck 37 939 Mustang Milers 38 964 Alta Track Club 39 975 Caballeros Running Club 40 1014 RCXC 41 1041 Pollos Guerreros 42 1044 Team OCXC 43 1111 Husky Cross Country 44 1126 Storm XC Club 45 1179 Volcano Vista Distance Project 46 1199 Boulder Creek Running Club 47 1266 Los Leones 48 1509 Red Mountain Running Club 49 1526 West Track Club 50 1540 Wolves Running Club 51 1599 100 Mile Club 52 1616   Upcoming Interviews Andrew Talansky on his first triathlon.  We'll also have Dan Chao (co-founder and CEO of Halo NeuroScience joining us to talk about their partnership with Andrew and how he's using the Halo Sport fits in with his training and qualification for Kona 2018. Rocky Harris, CEO of USAT about his vision for triathlon and USAT Coach Erik Kenny on to talk about a couple of books he recommended to me - "the sports gene" and "talent is over rated" Coach Ken Axford to talk about bike handling skills We are going to invite Jim Vance back to talk about his book Triathlon 2.0 We are also going to have Joanna Zeiger back to talk about "train the pain away" I'd like to invite Travis Macy, author of the Ultra Mindset to join us to talk about his book, which is as much about life skills and mental toughness as it is about ultra marathons Still in conversation with Don Reichart about Spartathlon, and the US Spartathlon team   303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast. Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.    That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Welcome to Episode #99 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.  If you think running a 50-80 miles a day for over a week can result in hallucinations, you are right.  Our interview today is with Bryan Williams, who owns the fastest known time for the 490 mile Colorado Trail Run with a time of 8 days and 30 minutes.   Last week's guest Thanks to last week's guest coach Jim Vance on his book Run With Power, The Complete Guide to Running with Power.  We answered questions like why would you want to train with a running power meter?  What does a running power meter measure?  What metrics does it provide?  How do they work?  How do the various power dimensions relate to each other?  How can you use it to manage your season?  Know your taper is working?   If you have not heard the interview, go check out episode 98.   30 Second Ad Our show is supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.   Check out the latest on 303 Radio where we caught up with head coach Geoff Hanson to learn about the Maverick's first season and this foundation-building year.  Colorado Mesa University is the first NCAA Triathlon program in the State of Colorado.   Discussion Teasers We are going to get right into the interview in a couple of minutes, but before we do let's check in with Khem Suthiwan and Bill Plock - how's it going guys?   What are we going to talk about after the interview with Bryan?   Interview Setup The them question of today's show is "what are your limits?"   There are some endurance feats that are so epic you can't help but be inspired.  For most of us, running a marathon or completing and Ironman seems like a challenge that takes us to our personal limits.  In a few minutes, we are going to the guy that did his first marathon seven years ago and just this past few weeks, Bryan not only ran 8 times the distance a marathon, but he did it over terrain that took him over 13,500 feet in some cases.  We'll talk about those who inspired him, how he planned for the event, what his daily schedule was like, how he fueled, how h slept and more.    Let's get into the interview with coach Bryan Williams.   Host Discussion Topics Khem's Topics   Bill's Topics   Rich's Topics Thanks for turning me on to the Barkley's marathon.  Brady had originally made me aware of it, but I'd never seen the documentary until this past week. It was exciting to watch the NYC Marathon and watch Shalane Flanagan win commandingly Our guest Bryan Williams ran the CTR 7 years after his first marathon.  The distance of the CTR was literally 20 times the distance of the marathon.  In the book "The Way of the Seal", Mark Divine writes about your "20X Factor".  The concept is that with the right mental training, we are capable of 20X what we may initially believe we are capable of. A number of things game together for me in a flash of inspiration.  In the last week or so, I read Bob Seebohar's article on NeuroHalo Sport and brain stimulation to enhance power and learning.  In the article Bob writes "My experience with technology and coaching, as well as some creativity, gave me a very unique perspective on what we should do with the Halo system. My gut feeling with any performance-enhancing device is that you must factor in placebo early, as athletes respond to nearly anything if they believe enough. "  I read Joanna Zeiger's book on the Champion's Mindset.  And just this morning continued listening to the TrainerRoad podcast with Matt Fitzgerald on How Bad Do You Want It.  The question I want to pose is, to what degree do you think the power of the mind can shape our training, the size of our goals and our race day performance? Upcoming Interviews Geoff Hanson, head triathlon coach at Mesa State University on their new NCAA program Don Reichelt (Spartathlon Ultra) Joanna Zeiger - The Champion Mindset Andrew Talansky on his first triathlon, Kona 2018 and how the Halo Sport fits in with his training Rocky Harris, CEO of USAT Erik Kenny - EK Coaching Ken Axford on bike handling skills Billy the Kid Edwards   Affiliate Programs Please support the brands that support the show and our listeners. Total Immersion -Use code MHETI10 to get 10% off items in your cart Effortless endurance for 49.99 Freestyle mastery for 59.99. Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items. Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Give TrainingPeaks Premium account a try.  Use MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Welcome to Episode #98 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.  Our interview today is with coach Jim Vance, author of The Complete Guide to Running with Power, among other projects..   Last week's guest Thanks to last week's guest Dr. Don Rose for taking us from average to epic with his book entitled Average to Epic, A Mid-liferes Guide to Endurance Sports.  If you missed it, go back and check it out.   30 Second Ad Our show brought to you by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.   Be sure to check out the interview with Bryan Williams who broke the FKT for the 490 mile Colorado Trail Run in a time of 8 days and 30 minutes.  Bryan takes us through the planning for the epic journey, route, daily mileage, fueling, and more.  If you think running a 50-80 miles a day for over a week can result in hallucinations, you are right - go check it out at 303Triathlon.com   Discussion Teasers We are going to get right into the interview in a couple of minutes, but before we do let's check in with Khem Suthiwan and Bill Plock - how's it going guys?   Khem, let's start with you - what are we going to talk about after the interview?   Bill, what "hippie haps" do folks want to stick around for?   I can't wait to talk about Bandito Cross and what a crazy fun "not really racing" event that was.  Anything involving bikes, beer and bacon is something you do not want to miss.   I also want to share a documentary recommendation that is a must see for anyone who is concerned with fair competition in athletic competition.  In "Icarus", Bryan Fogel, is the man behind this expose account of Russia's state-sponsored doping program.  Fogel is also a keen amateur cyclist and, in the wake of the Lance Armstrong scandal, set out to prove just how easy it was to evade cycling's creaking testing system by competing chemically enhanced in the same prestigious amateur race, Haute Route, that he had struggled in the year before. The plan was to boost his best time, pass with flying colours through the urine tests required of all competitors. Hollywood could not engineer twists and turns and incredible revelations that unfold.  We'll talk about that after the interview.   Interview Setup I'm willing to bet that 99% of the listeners of this show have trained with a heart rate monitor and knows something about heart rate training zones.  I'm sure the majority of you also train with a bike power meter.  What you may be less familiar with is running with a power meter.  Why would you want to train with a running power meter?  What does a running power meter measure?  What metrics does it provide?  How do they work?  How do the various power dimensions relate to each other?  How can you use it to manage your season?  Know your taper is working?  If you want to know the answer to any of these questions, you are going to love this interview with the guy who literally wrote the book on it!   Let's get into the interview with coach Jim Vance!   Coaching Services If you are starting to think about your fitness and race goals for next year, now is the perfect time to start working with a coach to lay out what you need to be doing in the off season to set you up for being sure you achieve your goals.    Coach Khem and I both offer triathlon and endurance coaching services and have openings for clients.  If you want to learn more about coach Khem, you can go to the MHE About page and click on the link under her picture or contact Khem at Khem@303Colorado.com   To learn more about my coaching services, go to www.milehighendurancepodcast.com/coaching or contact me at Rich@MileHighEndurance.com   Host Discussion Topics Khem's Topics   Bill's Topics   Rich's Topics My first cyclocross event Icarus Bryan Fogel Grigory Rodchenkov Nikita Kamaev   Upcoming Interviews Geoff Hanson, head triathlon coach at Mesa State University on their new NCAA program Don Reichelt (Spartathlon Ultra) Joanna Zeiger - The Champion Mindset Rocky Harris, CEO of USAT Erik Kenny - EK Coaching Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona Ken Axford on bike handling skills Billy the Kid Edwards   Affiliate Programs Please support the brands that support the show and our listeners. BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order. Total Immersion -Use code MHETI10 to get 10% off items in your cart Effortless endurance for 49.99 Freestyle mastery for 59.99. Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items. Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Give TrainingPeaks Premium account a try.  Use MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport.  Pay that forward and recommend Mile High Endurance to a friend.    That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Welcome to Episode #97 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance education.  Our interview today is with Don Rose, author of Average to Epic, A Mid-Lifers Guide to Endurance Sports and Lifelong Fitness. Last week's guest Thanks to last week's guest Tim Hola who helped us do our Kona wrap up and shared some of the tips of what has helped him with his pro-rivaling swim performance and a 9 hour and 54 minute Kona performance. 30 Second Ad Our show brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast and we are covering the news on Kona all next week.  Be sure to go to 303Triathlon and check out all the coverage of Kona. Interview Setup We are tweaking our format a bit this week.  We are going to go pretty much straight into this week's guest interview and then join you after the interview for the interview debrief and endurance discussion and coaching tips. As we mention in the welcome, our interview is with author and endurance athlete Don Rose.  Don has his undergraduate degree in biology and PhD in Chemistry.  He became an endurance sport enthusiast as a mid-lifer and has combined his expertise and learnings as an Ironman, cyclist and runner into a DIY guide for any endurance athlete to benefit from.  It will help you explore a number of endurance sports, including how to select equipment and deal with the excuses you might have for not trying them.  It will help you figure out how to fuel your body, understand a training plan, and understand your motivations. Without further delay, let's get into the interview with Dr. Don Rose and we'll talk to you after the interview. Host Discussion Rich's short debrief of the interview Bill we'll start with you, how was your week and what's new with you? Khem, what's new with you this week? Remembering Terry Laughlin, Total Immersion and former guest Terry Laughlin, who created the technique-focused swim training system known as “Total Immersion,” passed away Friday, Oct. 20, after complications with prostate cancer. Laughlin was 66 years old. Laughlin is survived by his wife, Alice, and daughters Fiona, Carrie and Betsy. The family announced his death Monday: “After living with metastatic prostate cancer for two years, Terry passed away on Friday, October 20th, 2017, of complications related to his condition. “He displayed his characteristic optimism, wit, and passion for life—and swimming—until the very end. Our family is in mourning and we ask that we be given time and space to grieve a beloved husband and father privately.” Terry talks about swimming like some people describe an Italian sports car or fine art, or a food describes their favorite dessert. #62 - Interview with Terry about the book Total Immersion and what the Total Immersion methodology is all about. #82 - We are going to talk to Terry about the importance of bi-lateral breathing, a convincing explanation of why it is possible and the opportunity to take your swim stroke to a new level. #71 - Terry Laughlin, Chief Optimist Officer at Total Immersion.  Terry is coming back on the show to talk about his latest blog article "What's your best stroke rate? - How I found mine.  And why it's still evolving."  We'll talk about the article and you'll be sure to pick up insightful information about how to not only find your ideal stroke rate, but also learn how to reduce your SPL (to monitor stroke length).  Most of the interview is about how to help you swim faster with less effort, but we also talk about some of the swim clinics they offer in great locations around the world. Bandito Cross race on Sunday I subscribe to a number of blogs and one of those is from former guest Dr Jason Karp.  I want to share one of his latest blog entries http://run-fit.com/understandingintervaltraining/ Shout out to Gus Pernetz of Styrd, who consulted with me in our preparation for our upcoming interview with Jim Vance and our upcoming interview with Jim Vance Upcoming Interviews Jim Vance, author of The Complete Guide to Running with Power, Triathlon 2.0 and co-author of Triathlon Science Bryan Williams, ultra runner who ran the 490 mile Colorado Trail Run this late summer and broke the FKT Don Reichelt (Spartathlon Ultra) Joanna Zeiger - The Champion Mindset Erik Kenny - EK Coaching Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona Ken Axford on bike handling skills Billy the Kid Edwards   Affiliate Programs Please support the brands that support the show and our listeners. BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order. Total Immersion -Use code MHETI10 to get 10% off items in your cart Effortless endurance for 49.99 Freestyle mastery for 59.99. Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items. Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Give TrainingPeaks Premium account a try.  Use MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport.  Pay that forward and recommend Mile High Endurance to a friend.  That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

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

An interview with Jim Vance elite triathlon coach and a true pioneer in the uncharted waters of training with a Power meter for runners. Jim has recently released his revolutionary book “Running with Power”The Complete Guide to Running to Power Meters for Running. Last October, we had Jim on before he had released his book to discuss the various aspects and benefits of power running. Now, fresh off his research Jim shares what one could expect from training with power. Jim had suggested long ago that once the benefits of training with power were better understood and made available, all records would quickly fall, from the mile to the marathon. They say; Power meters for running are the future and the future is now.  Listen in to learn how this technology may help you to become a better athlete.

Jim Vance is an elite triathlon coach who has co-authored “Triathlon Science”. He is a two time Amateur World Champion in ITU and Xterra and holds an IronMan PR of 8:37:09. I brought Jim onto our podcast because he has been at the forefront in research of Power Running.  Many believe that when power can be effectively measured in running, as has been cone in cycling, it will be a major game changer.  In sports science thus far; heart rate is the most effective metric used to identify work relative to performance.  This is an interesting time in endurance sport technology and our goal is to share some insight as to the potential of power as it applies to running performance. “All records, from 100 meters to the Marathon will drop, when we are able to effectively measure power in training”.