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Do Triathletes Use Too Much Swim Gear? Total Distance: 4600 Warm Up 3x (optional w/ Fins) 350 Swim / 50 kick Pre Set 4x100 kick (back, left Side, Right side, w/ board)400 as 2x 25 kick 50 swim (25 fist/ 25 ez)Main Set 3x 5x100 hard on 15” rest 4x 50 w/ band, take band off 2x 25 as Fast/ez 2x 50 as 1 kick 1 backstroke ^reset. (optional 3 set 5x100 Pull) Warm down 200 Choice Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

Nate's Sprint Tri Set / Total 5200Warm Up 5x200 as Swim, Stroke, Kick, Drill/swim, Pull no Paddles 6x200 Pull, Descend 1-3 to 80%, 4-6 to 85% Pre Set 4x100 descend 1-4 to 85%4x50 Descend 1-4 to 90% 4x 25 as easy/ Fast Off the Blocks 100 chill Main Set 20x 50 on :40 (or interval that gives 10” Rest)10x 100 on 1:30 4 smooth, 1 Fast Off Blocks (pick and interval that gives 30” rest) Warm Down 200-400 choice Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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

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#486 Triathlon Longevity with Coach K   Welcome Welcome to Episode #486 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.    We are rolling out the fountain of youth this week as we explore how triathlon leads to longevity and how to splash around in this fountain of youth for as long as you can.    April –​​ that's right, Rich! This week we're trading wrinkle cream for running shoes and Botox for bike intervals. Because if triathlon is the fountain of youth, then we're doing cannonballs in it! We've got insights, inspiration, and maybe a few secrets to staying fast, strong, and ageless—so let's jump in!   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News Ask A Coach: How to find longevity in triathlon? Get Gritty: Attend a Training Camp - Preview of Swim Camp Schedule TriDot Workout of the Week: Swim Ladder Fun Segment: Triathlon Would You Rather–Disney Edition   Announcements and News:   Upcoming Programming - Our March focus will be on running.   Apr. 19 - Bill Plock joining us to talk about Colorado's Ride Apr. 26 - Athlete Highlight! :) Sasha Goldsberry  May 3 - Group Ride - Boulder 70.3 of FulGaz   G2G Spring Training Camp May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder The water bottles arrived and they look amazing. We are already at 20% of slots reserved. https://grit2greatnessendurance.com/training-camp   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Greatness isn't about luck—it's about preparation. At Grit2Greatness Endurance Coaching, we've partnered with TriDot to help you train with purpose, precision, and progress. Custom workouts. Smarter insights. AND a 2-week free trial to prove it works. After that? Plans start at just $14.99/month. No more wasted time. No more wasted effort. Click either Coach Rich's or Coach April's link in our show notes and train like the athlete you're meant to be. Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: Webinar with Coach Kurt “Mad Dog” Madden Coach Kurt Madden, with 50 IRONMAN finishes, 15 first place finishes in his age group across IRONMAN competitions, multiple top-ten finishes at the Ironman World Championships, and Two-Time Winner of the Ultraman World Championships is joining us to talk about longevity in triathlon and running. Get Gritty Tip: Attend A Training Camp Day 1: May 17 - USAFA Recreation Center  Schedule: 8:00 Welcome and Swag (coffee and carbs) 8:30 Swim Skills Workshop (3 hrs) 11:30 Lunch and Learn (box lunches)* 12:00 Race Rehearsal (2-4 hours; cheer others when done) 5:00 Social happy hour (Ivy Wild at the Bistro) * Please let us know about any food allergies or dietary restrictions   What to Bring: Swim gear (swimsuit, googles, cap, longblade fins, snorkel and nose clip) Bike gear (bike, helmet, shoes, bottles, nutrition, emergency kit) Run gear (running shoes, running hat, sunglasses) ID and and Gate Pass   Day 2: May 18 - Chatfield State Park Kingfisher Lot (across from Gravel Pond) Schedule: 8:00 Meetup for coffee and carbs 8:30 AM OWS Clinic (Location A - Gravel Pond beach) 10:00 Transition Clinic (Location B - Swim Beach lot) 12:00 Lunch* and “Ask A Legend” with Olympic Triathlete Jennifer Gutierrez 1:00 Start Long Runs (1-2 hours; cheer others when done) 3:00 Camp Awards and Closing  * Please let us know about any food allergies or dietary restrictions   What to Bring: Swim gear (swim or tri suit, wetsuit, tinted goggles, bright swim cap, neoprene cap (optional), swim safe buoy, earplugs, vaseline, TriSlide) Run gear (running shoes, running hat, sunglasses) Transition bag (towel, etc) TriDot Workout/Drill of the Week: Swim Ladder Ready to descend the swim ladder? This week's workout is all about pacing, form under fatigue, and dialing in your endurance one rung at a time. We kick things off with a smooth 200 at Zone 2, just to get things flowing. From there, we sharpen technique with some 6/1/6 drills and one-eyed breathing to help you stay long and balanced in the water. Main Set 1 x 500 Build to Z4 (20 sec) 1 x 400 Build to Z4 (20 sec) 2 x 300 @ Z4 w/Paddles (20 sec) 2 x 200 @ Z2 (20 sec) 5 x 100 @ Desc to Z4 w/Paddles (20 sec) 125 Alternating Drill Choice/Free by 25 (25 sec)     Cool Down Balance of time @ Z2 and/or repeat warmup drills as time permits. Session tip: As the intervals get shorter and your rest gets more generous, resist the urge to get sloppy. Hold that form, stay efficient, and finish as strong as you started. Swim ladders are sneaky good—they build aerobic strength while training your brain to stay focused when fatigue sets in. Climb smart, descend sharper.       Fun Segment: Triathlon Would You Rather – Disney Edition! “Okay folks, it's time for a magical twist on our favorite game—Triathlon Would You Rather: Disney Edition! We're diving headfirst into the world of castles, sidekicks, and talking animals… but with a triathlon twist. These questions will put your race-day imagination to the test!”     Would You Rather…   …have your bike tuned by the mice from Cinderella OR ride a bike built by Hiccup from How to Train Your Dragon?    …run your marathon through the Pride Lands being chased by hyenas OR Run through the hellscape that is Fantasia!   …fuel with Princess Tiana's beignets at every aid station OR pre-race carbo-load with Lady and the Tramp?   …have Genie as your triathlon coach with unlimited wishes (but zero structure) OR be coached by Mulan—with perfectly executed drills and warrior-level discipline? …be stuck in a never-ending loop of “Let It Go” for the entire bike course OR have “It's a Small World After All” play during the entire run course?   …be the only human in a Disney-themed triathlon with every character in costume OR do a normal triathlon—but every volunteer is a Disney villain?   …win your age group and get your medal presented by Mickey Mouse OR finish last but get a surprise post-race photo shoot with the entire Disney Princess crew?     Closing Line: “So…to our listeners, what's your pick? And remember, there are no wrong answers—just magical ones. Share your choices with us on Instagram, Facebook, or tag a Disney-obsessed training partner who needs to hear this!” "All our dreams can come true, if we have the courage to pursue them."  – Walt Disney   Closing: Before we close, I want to wish you (April) good luck at tomorrow's “The Bear” MTB race by Rattler Racing. Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!  

Welcome to another episode of Holding Priority, the ultimate destination for Magic: The Gathering enthusiasts seeking to deepen their understanding of the game. In today's episode, we discuss the main set of Takir Dragonstorm! Want more? Find us everywhere - https://linktr.ee/holdingpriority Help support the channel with our affiliate links: TCGPlayer - https://tcgplayer.pxf.io/HoldingPod #mtgpodcast #mtg #mtgcommander #aetherdrift #podcast #edh #edhcommunity #takir #dragonstorm #takirdragonstorm

#484 USAT CEO Vic Brumfield   Welcome Welcome to Episode #484 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  This week we have a special interview with USAT CEO, Vic Brumfield! We are super excited to have Vic on 303 to share USA Triathlon's Mission, Vision and Purpose and Elevate 2028 - roadmap to the LA Olympic games! April, how excited are you for this interview?  April -​​ This is the interview of the year right here, Rich, and I love that we got to feature Vic and the USA Triathlon mission on the 303!   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly! Thanks buddy! Let me tell you about today's action packed episode! We've got a lot of great things happening that we can't wait to share. First up,    In Today's Show Announcements and News Ask A Coach - Feature Interview with USAT CEO Vic Brumfield Get Gritty: G2G Camp Series! TriDot Workout of the Week: Building 75's Fun Segment: Life in the Fast Lane!   Announcements and News: Upcoming Programming - Our March focus will be on running. Apr. 5 - Author of The ONE Thing, Jay Papasan to help us find that lead domino and create habits for success Public Service Announcement Ironman Announced Banned Running Shoes for 2025 Season – Triathlete 2025 IRONMAN Competition Rules - English Version_25 February 2025.pdf World Triathlon approves updates on the Competition Rules   G2G Spring Training Camp - Training Camp May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance What's the difference between a good triathlete and a GREAT one? Smart training. And that's where we come in! At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to bring you easy onboarding, custom workouts, and data-driven insights that actually make a difference. Try it free for two weeks—then keep the momentum going for as little as $14.99/month. Sign up through Coach April's or Coach Rich's link in our show notes, and let's start training like you mean it! Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: Interview with Vic Brumfield Joining us on the podcast today is Victoria Brumfield, the dynamic new CEO of USA Triathlon. Victoria embodies all the qualities of an outstanding leader—she's collaborative, creative, forward-thinking, service-oriented, and thrives on tackling challenges. With her clear vision for the future of the organization and the sport, along with her diverse expertise and unparalleled passion, she's uniquely equipped to elevate both USA Triathlon and the triathlon and multisport community across the country. As the driving force behind the ambitious 2028 Strategic Plan, Victoria is set to inspire and empower as she leads the way toward a bright future for the sport we all love. Post Interview: Rich: 1. From two truths and a lie - grew up riding horses and then doing standup comedy in NYC, how she found it using both sides of her brain. 2. Rebuilding the team and Tim Yount and gelling as an organization. 3. Getting the word out to tell the industry and world what they are doing and why - super honored to be a part of that strategy in a tangential way. 4. Definitely see the momentum Vic and the team are building. It would be a fun team to be a part of. Get Gritty Tip: Spring Camp Spring Training Camp Last week we talked about Spring Cleaning and Training Tips. Hopefully you are well on your way to having everything tuned, tightened, charged, repaired, bought, etc. I personally went to the bike store on Saturday and bought rim tape, tubes, Co2, Chamois Butt'r, citrus degreaser and more.   This week we are diving into Training Camps and why the Grit2Greatness Training Camp Series is a great way to learn, connect and train!   Each day will start with the first half of the day being dedicated to the focus of the camp. This applies to both days of the camp, Saturday and Sunday.  There will be a mid-day refuel before afternoon training. We want the camp to be compatible with your race preparation, so there is time planned for your race rehearsal and long runs.There will be plenty of support for those going long.  Saturdays will end with a social hour where we wind down with refreshments and nutrition that doesn't involve gels and bars. Details to be announced with Campers. Sundays will end after the long run with a Camper Awards Ceremony recognizing podium performance for most engaged, most improved and most supportive to others. Not ready to be a Camper? Try being a Volunteer! We love Volunteers! We will also have a volunteer signup. Just indicate Volunteer and which days in the Reservation form. https://grit2greatnessendurance.com/training-camp TriDot Workout/Drill of the Week:  Building 75's This session is all about controlled intensity progression—teaching your body how to increase effort efficiently without burning out. “Building” swim sets like this help develop pacing skills, stroke control, and race-day execution by gradually increasing speed within a single effort or across multiple repetitions. "Building" swim sets consist of one or more rounds of effort of a specific distance where you increase your intensity level during each effort. This increase can be prescribed as either a gradual build throughout the effort or stepped increases at each lap. Why It Works: Enhances pacing awareness by training different effort zones within a single rep. Improves muscular endurance by incorporating a mix of steady-state and high-intensity efforts. Develops speed control with structured builds and descends. Mimics race-day demands by conditioning you to shift gears smoothly. Breaking It Down: Warmup & Prep Work: 400-600 warmup with skills and drills   Main Set 8 x 25 as odds @ Z2, Evens Build (15 sec) 4 x 50 Desc 1-4 ( 15 sec) 100 Choice  The opening set gets you primed with shorter distances at varying efforts: 25s and 50s focus on gradual builds and controlled descends, waking up speed while reinforcing technique. 100 Choice lets you ease into the workout with your preferred stroke or focus area. Main Set – 4 Rounds of: 4 x 75 (25 sec) as 50 @ Z1, 25 @ Z2 50 @ Z1, 25 @ Z5 25 @ Z2, 50 @ Z4 75 Build to Z5 2 x 50 Drill Choice (20 sec) Each 4-round cycle focuses on controlled effort changes within each 75: First two reps balance steady swimming with a finishing push. Third rep reverses the effort, starting moderate and ending fast. Fourth rep builds all the way to Zone 5, pushing your top-end speed. Drill-focused 50s in between rounds reinforce efficiency before the next push. The Finisher – Kicking & Cooldown 2x 100 Kick (20 sec) 100 Kick sets add a strong aerobic and leg endurance component. Cooldown allows for a return to relaxed, controlled form. Cool Down Balance of time @ Z2 and/or repeat warmup drills as time permits. Takeaways: This workout is perfect for triathletes needing to fine-tune their ability to push through different effort levels in a race. Whether it's the back half of a long swim or a surge to catch a pack, Building 75's train both strength and strategic speed control—exactly what you need to swim smarter and faster on race day. Give this one a go and let us know—how do you handle changing speeds in the water?   Fun Segment: Life in the fast lane!!!  How It Works: Each guest gets hit with 5 rapid-fire, high-stakes triathlon scenarios. No thinking, no justifying—just a fast answer and on to the next!     Life in the Fast Lane – This Week's Scenarios: Last-Minute Gear Swap You're at the start line and realize you grabbed the wrong gear bag. You can either race with… A tri kit 2 sizes too big A casio calculator watch with zero smart functions Nutrition Nightmare Your only nutrition options on the bike are… An entire gel flask of mystery flavor A banana that's been rolling around in the bottom of your bag Mid-Race Musical Madness You're stuck with ONE song on repeat for the entire run. Do you pick… "The Final Countdown" on a never-ending loop A Kidz Bop version of your favorite pump-up song The Mystery Aid Station Surprise You roll up to an aid station, parched and desperate for fuel. But the only two options left are… A cup of warm, flat soda that's been sitting in the sun all day A handful of unmarked energy chews with a questionable texture Race Finish Style You're about to cross the finish line. Do you… Go for the epic victory leap (risking a cramp) Play it cool with a subtle nod like a pro Closing Line: Alright, that was Life in the Fast Lane! No time to overthink, just go with your gut. Let us know in the comments—how would you have answered these? Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!  

Pro Triathlete Ari Klau to Front Pack  / Distance 3850 Warm Up 500 Choice 12x 25 kick on 10” rest (4x free, fly, breast, board) 8x 75 Odd Breast Pull W/ Different kicks/ Evens  Smooth Free descend 1-4 8x100 Pull Odds Back/free/back/free 20” restEvens Free descend 1-4 20” rest Main Set 3x 3x 50 IM Transition on 20”-30” rest 1x200 IM Descend 1-3 on 30”-40”Bonus Set 16x25 Odds Easy/ Evens Strong/ Fast Warm Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

Will Copying Sam Laidlow's Set Make You Faster?... NO. /Distance: 4400 Improved Set:Warm Up600 choice mix in stroke and kicking 4x100 drill/swim by 254x50 descend to 90% max effort Main Set 30x 100 as 2x [ 5x100 under Ironman Effort 5x100 at Ironman Effort 5x100 Faster]200 Warm Down Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

#481 Chasing Mastery with Matt Fitzgerald Welcome Welcome to Episode #481 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  This week we have a special feature with guest author, athlete and coach Matt Fitzgerald.   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements and News Featuring our 303 Webinar Series interview with Matt Fitzgerald  Special Get Gritty: Rich and April Mastery Chase TriDot Workout of the Week - Rich Fun Segment: Tri-Battle: April vs. Rich!    Announcements and News: TriDot Pool School - Last week's Pool School was an incredible success: 20 athletes on average made a 15% improvement (reduction) in their 100y time At 6000 feet on the USAFA campus    Upcoming Programming - Our February focus will be on swimming. Mar. 7 - Webinar with author and coach Matt Fitzgerald on his new book Chasing Mastery Mar. 15 - Run Drills and Run Mechanics Mar. 22 - Trail and Snow Running Mar. 29 - USAT CEO Vic Brumfield on USA Triathlon's strategic plan – Elevate 2028: Focus Forward – which is USAT's roadmap to LA 2028.   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Triathletes, it's time to unlock your potential! Grit2Greatness Coaching has joined forces with TriDot to bring you personalized, science-backed training that actually works. No fluff—just smarter training, better results, and a 2-week free trial to get you started. After that? Plans start at just $14.99/month. The best athletes don't just train harder; they train smarter. Click the link in our show notes and see what's possible!   Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Ask A Coach: Chasing Mastery with Matt Fitzgerald There's more to endurance performance than training. Best-selling author and coach Matt Fitzgerald gives athletes 25 practical lessons to unlock their true potential and master their sport. Every athlete's pursuit of performance will eventually become a game of diminishing returns. Matt Fitzgerald invites endurance athletes to focus on mastery, and performance will follow. The path to mastery goes well beyond an athlete's training program and stretches beyond the realm of sport. The end goal is for the athlete to realize their full potential, which will elevate their experience both in their sport and the rest of life. Preorder on Amazon for March 27th. Chasing Mastery: 25 Lessons to Cultivate Your Full Potential in Endurance Sports: Fitzgerald, Matt: 9798990795808: Amazon.com: Books Get Gritty Tip: Chasing Mastery Take-Aways April:  There's so much that I learned that it's hard to choose one, but I'd have to say I loved and will continue to think about the power of self-regulation. I think that is such a magnificent concept and speaks to how our daily choices really do determine our long term outcomes. True mastery comes from self-regulation: the ability to control your emotions, thoughts, and actions in pursuit of your goals. Talent and training matter, but they're not enough. The best athletes—regardless of age or ability—are those who develop discipline, resilience, and the capacity to push themselves to their absolute limit. Mastery isn't about being the fastest; it's about taking control of what you can and becoming the best version of yourself. I can choose to be Marcus or Bella…Being good at a sport isn't just about performance or raw speed—it's about mastering your full potential.  Rich:  What I loved about it is that it's so empowering. On the one hand it helps us to accept that we only have the potential we were born with, but it also gives us all of the responsibility of living up to that potential. The responsibility is squarely on the athlete to master and own all the decisions. Whether it's how well you executed today's workout, the decisions that set you up for success for not, decisions around training, recovery, nutrition, injury - everything. Even the decision to work with a coach or not.  TriDot Workout of the Week:  “Fartleks” Where does the word “Fartlek” come from and what does it mean? Fartlek - Wikipedia Fartlek is a middle and long-distance runner's training approach developed in the late 1930s by Swedish Olympian Gösta Holmér. It has been described as a relatively unscientific blending of continuous training (e.g., long slow distance training), with its steady pace of moderate-high intensity aerobic intensity,[2] and interval training, with its “spacing of more intense exercise and rest intervals.” Simply stated, in its widely adapted contemporary forms, Fartlek training is alternating periods of faster and slower running, often over natural terrain, including both “level and hilly terrain.   Session Note As with interval runs, the goal with fartleks is to be consistent throughout the session from start to finish. Don't go out too fast or cut your recovery periods short early in the session. This will negatively impact your training toward the end of your session. Be disciplined and hold consistent pacing and recovery periods for the entire session.   Warmup 2-3 min jog followed by 2x10 yards or meters of each drill: Quick Feet Butt Kicks Skipping for Height & Distance A Skips Asymmetric Arm Swings B Skips Bounds 2 x 40-60 yard or meter Strides Leg Swings   Main Set 3-9 x 4 min @ Z4 (60 sec jog) Balance of time @ Z2   Session Note Your goal is to perform each repeat with a consistent effort. The pace of your last repeat should be the same or slightly faster than your first. Be conservative and don't go out too hard on the first one else your later repeats will be negatively impacted. The most significant training benefit will come in how well you perform on the last few efforts. Recoveries should be at an extremely slow jog.   Fun Segment:  Tri-Battle: April vs. Rich Triathlon Edition – Do Rich and April Agree, or is There a Friendly Argument Brewing?   Now we're taking this debate beyond the run and into the full triathlon experience! In this segement, we will break down our Top 5 triathlon favorites—but do we actually agree, or is this about to turn into a friendly (but competitive) triathlon showdown?   How it Works:  - After each pick is revealed, Rich and April have 30 seconds to defend their choice.   - If we agree—great! Mutual validation.   - If we disagree—it's time for the Great Triathlon Debate!     - Each person gets 30 seconds to makes their case.     - At the end, they either:       - Convince the other to switch sides        - Agree to disagree   Who had the better argument? Folks, keep your eyes peeled for our polls this week on social media. Next episode, we'll reveal the results and either celebrate a victory lap or begrudgingly admit defeat.     Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!  

Swim Faster Freestyle by Adding These Tips /Distance 3300Warm Up 500 Choice 8 x75 kick, drill, swim Main Set 4x (25,50,75,100) on moderate to ez interval.1st round 25 FAST (others 1-2 breath) 2nd round 50 FAST(others all ez)3rd round 75 FAST (others alternate Breathing)4th round 100 FAST(others 3 Dolphin kicks off each wall.)Bonus Set 8x 75 Pull on 10” rest 8x50 Odd Fast Even ez Warm Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

Welcome to Episode #480 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  What is run intensity? Why do we care about run intensity? What are the different ways of measuring run intensity? When should you use a particular method over another?    Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements and News Ask a Coach: Defining Run Intensity  Get Gritty Tip: Mastering Run Intensity TriDot Workout of the Week - Rich Fun Segment: Rich & April's Top 5 - Run Edition   Announcements and News:   TriDot Pool School   Group Ride Schedule - March 1st Manitou Incline Group Hike. Address and details at 303Triathlon Events https://www.facebook.com/share/1B8u6f7vdH/   Upcoming Programming - Our February focus will be on swimming. Mar. 1 - Run Intensity as HR, Pace, GAP and Power Mar. 3 6pm - Webinar with author and coach Matt Fitzgerald on his new book Chasing Mastery https://www.facebook.com/share/166xUjYuYp/ Mar. 15 - Run Drills and Run Mechanics Mar. 22 - Trail and Snow Running Mar. 29 - Creative Tips to make running fun   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Hey triathletes, what if you could train smarter, not just harder? At Grit2Greatness Endurance Coaching, we've partnered with TriDot to give you the data-driven edge. No more guesswork—just custom workouts designed around YOU. Sign up through Coach April's or Coach Rich's TriDot links and start a 2-week free trial. Plans begin at $14.99/month and trust us—you'll feel the difference. Ready to step up your game? Click the sign-up link in our show notes and let's go! Ask A Coach: How to measure running intensity and which metric to use when? A common question. In the absence of a training plan or coaching, many runners get the trail or path at a running pace that just feels right. Run fast enough that you feel like you are training, but not so hard that it's too uncomfortable. Let's explore different definitions of running intensity, metrics to measure and which ones to use when: Defining Run Intensity - Run intensity refers to the level of effort or exertion you put into a running activity. It is often categorized as low, moderate, or high intensity, based on factors like pace, heart rate, breathing, and perceived effort. Here's a quick breakdown: Low Intensity: Easy, conversational pace. Your heart rate is relatively low, and you can maintain this effort for a long time. Moderate Intensity: Steady effort where you're working harder, but can still talk in short sentences. Your heart rate is elevated, and it's a great zone for building endurance. High Intensity: Challenging effort where talking becomes difficult, and you feel you're pushing close to your maximum capacity. This is often used in interval or sprint training. Rate of Perceived Exertion - Rate of Perceived Exertion (RPE) is a scale used to measure the intensity of your physical activity based on how hard you feel you're working. Unlike metrics like heart rate or pace, RPE is subjective and relies on your personal assessment of effort, factoring in sensations like breathing, muscle fatigue, and overall discomfort. Why Run to Perceived Exertion? Individualized Intensity: RPE adapts to your fitness level, energy, and external conditions (like heat or hills), offering a more personalized way to gauge effort. Improved Training: It helps balance your runs—ensuring easy days stay easy and hard days push you effectively. Injury Prevention: Avoid overtraining by recognizing when you're pushing too hard. When to Run to Perceived Exertion? Adverse Conditions: When gadgets like heart rate monitors or GPS devices are unreliable, such as in extreme weather or technical terrain. Adaptive Workouts: If you're feeling unusually tired or energetic, RPE allows you to adjust your workout to match your current capability. Race Training: For pacing strategies during races, especially if unexpected factors (like crowded race conditions) arise.   How to Run to Perceived Exertion? Use a simplified RPE scale (1 to 10): 1–2 (Very Easy): Recovery runs or warm-ups. You should feel like you can talk effortlessly. 3–4 (Easy-Moderate): Base-building runs, where you can hold a conversation without strain. 5–6 (Moderate): Steady effort runs, breathing heavier but still manageable. 7–8 (Hard): Tempo runs or intervals; talking is difficult, and you're focused. 9–10 (Maximum Effort): Short sprints or finishes; you're working at your limit. Incorporating RPE into your runs allows for more mindful training, adjusting to your body's signals in real time.   Heart Rate - Running to heart rate intensity involves monitoring and controlling your effort level based on your heart rate during exercise. This method helps align your training with specific fitness goals by ensuring you stay within optimal heart rate zones. Why Run to Heart Rate Intensity? Targeted Training: Heart rate zones align with physiological benefits like fat burning, aerobic endurance, or anaerobic power, making your training more effective. Prevent Overtraining: It ensures you don't push too hard on easy days or underperform on hard days. Performance Feedback: Tracks improvements over time as you can run faster at the same heart rate or maintain higher intensities for longer. When to Run to Heart Rate Intensity? Structured Training Plans: Ideal for workouts aimed at specific goals, like building endurance or improving speed. Recovery Runs: Helps keep effort low, avoiding unnecessary strain.   Race Pacing: Guides you to stay consistent and avoid burnout, especially during long races like marathons. How to Run to Heart Rate Intensity? Determine Your Heart Rate Zones: Calculate them based on your maximum heart rate (rough estimate: 220−age) or use a fitness test for accuracy. Common zones are: Zone 1 (50–60% of max HR): Active recovery. Zone 2 (60–70% of max HR): Aerobic endurance (easy effort). Zone 3 (70–80% of max HR): Steady-state/cardio fitness. Zone 4 (80–90% of max HR): Anaerobic power (hard effort). Zone 5 (90–100% of max HR): Maximal effort (short sprints). Wear a Heart Rate Monitor: Use a chest strap or wrist-based device for real-time feedback. Match Your Runs to Zones: Recovery runs in Zone 1–2. Long, slow distance runs in Zone 2. Tempo runs in Zone 3–4. Interval workouts in Zone 4–5. Training by heart rate takes time to get used to, especially as your pace can vary due to factors like weather, terrain, or fatigue.   Pace - Running to pace intensity involves setting and maintaining specific paces during your runs based on your goals and fitness level. This approach relies on measurable speed, helping runners stay consistent and hit desired performance targets. Why Run to Pace Intensity? Goal-Oriented Training: Enables you to train precisely for specific race goals, like a personal best or qualifying time. Consistency: Keeps your workouts structured and ensures you're working at the right level of effort. Progress Measurement: Tracking pace helps evaluate improvement and adjust training over time. When to Run to Pace Intensity? Race Preparation: Crucial when training for events like 5Ks, marathons, or ultramarathons to mimic race day conditions. Tempo and Speed Workouts: Ensures you're working hard enough to improve endurance or speed. Performance Tracking: Useful in testing sessions to assess fitness levels and adapt training plans. How to Run to Pace Intensity? Set Target Paces: Base them on your fitness level or goals, often determined through assessments (like a recent race) or pace calculators. Example: A long run at a slower, steady pace vs. interval training at faster paces. Use a GPS Watch or App: Track your pace in real time to stay on target. Match Workouts to Paces: Easy Runs: ~60–75% of your race pace, focusing on recovery and endurance. Tempo Runs: ~85–90% of race pace, maintaining a challenging but sustainable effort. Speed Work: Short, fast intervals (e.g., 400m) run faster than race pace to build speed. Running to pace is an excellent tool for precision, but it's important to stay flexible since factors like terrain, weather, or fatigue can impact your speed.   Grade Adjusted Pace - Running to grade-adjusted pace (GAP) intensity accounts for the impact of elevation changes (uphills and downhills) on your effort level. It essentially adjusts your pace to reflect how hard you're working, regardless of the terrain, allowing for a more accurate evaluation of intensity.   Why Run to Grade-Adjusted Pace Intensity? Effort Consistency: Uphills and downhills significantly alter your pace, and GAP provides a better measure of effort than raw pace alone. Smarter Training: Allows you to match your effort levels to your goals, even on hilly routes. Race Preparation: Ideal for training on varied terrain while maintaining the intensity required for flat courses or specific race targets. When to Run to Grade-Adjusted Pace Intensity? Hilly Routes: Use GAP to ensure your effort stays consistent when elevation fluctuates. Long Distance Training: GAP can help keep you within the right intensity zone during marathons or other endurance events on rolling terrain. Performance Analysis: Post-run, GAP is great for evaluating your effort compared to your intended training intensity. How to Run to Grade-Adjusted Pace Intensity? Use a GAP Calculator or App: Apps like Strava and certain running watches automatically calculate GAP based on elevation data during your run. Focus on Effort: Pay attention to how your body feels in hilly sections and adjust your pace to keep a steady effort. Uphills: Run slower than your flat-ground pace; GAP adjusts to reflect the extra effort. Downhills: Your pace naturally increases, but GAP accounts for the reduced effort. Incorporate GAP into Training Zones: Easy runs: Stay in lower GAP zones to avoid overworking on hills. Tempo runs: Use GAP to sustain the intended intensity, regardless of terrain. Hill workouts: GAP helps you measure consistent effort, improving strength and endurance. Running to grade-adjusted pace allows you to train smarter, especially in regions where hills dominate the landscape. Power - Running to power intensity involves using a power meter to measure the amount of force or effort you're exerting during a run, expressed in watts. Unlike heart rate or pace, which can be influenced by external factors, running power provides an immediate and objective measure of your effort, making it a highly efficient way to train. Why Run to Power Intensity? Objective Measurement: Power reflects your actual output, unaffected by variables like heat, fatigue, or elevation. Precision: It ensures you're training at the right intensity for specific goals, from endurance to speed. Consistency Across Terrain: Power accounts for changes in elevation and surface, helping you maintain consistent effort. Improved Efficiency: Monitoring your power output can help you refine your running form and efficiency. When to Run to Power Intensity? Hilly or Variable Terrain: Power allows you to maintain effort regardless of elevation changes, making it great for trail or road running. Interval Training: Provides instant feedback, so you can hit and sustain specific targets for each interval. Racing: Helps you avoid going out too hard or too easy by sticking to your target power zone, especially in events with rolling hills. How to Run to Power Intensity? Set Power Zones: Determine your Functional Threshold Power (FTP) through a fitness test, then calculate power zones (similar to heart rate zones): Zone 1 (Recovery): 55% or less of FTP. Zone 2 (Easy): 56–75% of FTP for aerobic base building. Zone 3 (Moderate): 76–90% of FTP for steady-state running. Zone 4 (Threshold): 91–105% of FTP for sustained hard efforts. Zone 5 (VO2 Max): 106–120% of FTP for short, intense intervals. Zone 6 (Anaerobic): Over 120% of FTP for maximal efforts. Use a Running Power Meter: Devices like Stryd or certain smartwatches with power sensors provide real-time wattage data. Match Workouts to Zones: Long runs: Stay in Zone 2 for endurance. Tempo runs: Target Zone 3–4 for sustained, moderate efforts. Intervals: Push into Zone 5–6 for high-intensity bursts. Training with power takes some adjustment but can lead to greater insights and efficiency in your running.   Get Gritty Tip: Mastering Run Intensity Not every run should feel like a race. One of the biggest mistakes endurance athletes make is pushing too hard on easy days and not hard enough on intensity days. The result? Stagnation, burnout, and frustration. Here's the key: Honor the purpose of each run. Easy runs should be easy—think conversational pace, building endurance without taxing your system. But when it's time to go hard, don't hold back. Speed work, tempo runs, and race efforts should push your limits, not just check a box. Challenge: On your next run, be intentional. If it's an easy day, slow down more than feels natural. If it's an intense day, embrace the discomfort and lean in. Training smart is how you break through. Grit isn't just about effort—it's about discipline. TriDot Workout of the Week:  “Threshold Repeats” vs “Recovery Run” Threshold Repeats Session Note Your goal is to perform each repeat with a consistent effort. The pace of your last repeat should be the same or slightly faster than your first. Be conservative and don't go out too hard on the first one else your later repeats will be negatively impacted. The most significant training benefit will come in how well you perform on the last few efforts. Recoveries should be at an extremly slow jog.   Main Set 2 x 9 min @ Z4 (2 min) Balance of session @ Z2 Balance of time @ Z2 Recovery Run   Session Note It's essential to manage your intensity for this session based on heart rate rather than pace and keep your heart rate well within the proper zone, even if it means walking instead of running.   Going too hard on this session will hinder your recovery from prior sessions, limit your ability to get the most out of future sessions, and deprive you of the essential training adaptations that only come with training at the lower intensity.   The pace at which you can go while maintaining a lower heart rate (and whether that is walking or running) is determined by many factors including environment, dehydration, residual fatigue, body composition, running efficiency, and aerobic fitness.   As your body composition, running efficiency, and aerobic fitness improve, you will develop the ability to go faster at your target heart rate. Maintaining your lower heart rate during these sessions is key to developing that ability.   Your heart rate is the standard of truth for your intensity level on this session. If you need to walk, then be disciplined to walk and remember that for these sessions ‘walking is winning'. Warmup ~5-10 min of dynamic stretching and muscle activation Main Set All @ Z2  include 3 to 4 x 20-30 sec Strides focusing on form and turnover Today's Fun Segment: Rich & April's Top 5 Running Edition How It Works: Rich and April break down their Top 5 favorites in a specific area of triathlon. From gear to training hacks, this is where experience meets personal preference. This week, we're hitting the pavement (or trails) with our Top 5 Running Favorites! Favorite Running Shoes The go-to pair that feels like running on clouds and never lets you down. What makes them special: comfort, durability, race-day magic?  Favorite Pre-Run Fuel The must-have snack or drink before heading out. Are you team coffee, bananas, or something unconventional? Favorite Type of Run Workout Tempo runs, hill sprints, or the good old long, slow distance—what gets you excited to lace up? Why it's a game-changer for training and racing. Favorite Running Route (or Type of Terrain) Trail, track, treadmill, or scenic roads—where do you love to run the most? Best spots we've ever run and why they stand out. Favorite Post-Run Recovery Hack The go-to recovery tool or ritual: foam rollers, ice baths, compression gear, or straight to the couch? Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey! Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde

On this weeks episode Daniel, Sherman and Slothy talk about the new cards for the Aetherdrift set! We cover the new set mechanic and exciting legends and cards from the main set. What's your favorite one of the new cards? Are you building any aetherdrift?Patreon: https://www.patreon.com/Intothe99Go to house of cards for the best place to grab lists! Use the promo code IT99 for a discount! Supports a great shop, saves you money and supports the show! https://houseofcards.ca/Check out these amazing sleeves ! Ai Armor is the best in the game and if you click the link below you can get some amazing new designs. Support an awesome company and support us in the process!https://www.amazon.com/stores/AiArmor/page/E772952B-3C23-4BE5-AA38-81B49CA42450?maas=maas_adg_2D6C4AC19673AFF658FDF6AD59314A37_afap_abs&ref_=aa_maas&tag=maasIf you want awesome audio equipment buy Rode ! Our affiliate link is below!https://brandstore.rode.com?sca_ref=6254570.6h6a2qaxNBWe have new merch! Make sure you check it out!teespring.com/stores/intothe99    Intro musicMusic from #Uppbeat (free for Creators!):https://uppbeat.io/t/abbynoise/dreamlineLicense code: 9JQ8GOXP0XXBBDW3Outro music Music: www.purple-planet.com  Support the show

#478 Decoding Swim Workout Lingo and Pool Etiquette Welcome Welcome to Episode #478 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  It's our Valentine's weekend show and we know you love swimming!  Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    Announcements and News: Breckebiener USAT Winter Triathlon National Championship Gold Run Nordic Center Breckenridge, CO Sunday, February 16, 2025 COURSE INFO   TRIATHLON SPRINT RUN DISTANCE: 1.88mi / 3k RUN ELEVATION: 170ft / 52m BIKE DISTANCE: 3.1mi / 5k BIKE ELEVATION: 338ft / 103m SKI DISTANCE: 3.1mi / 5k SKI EVEVATION: 277ft / 85m   TRIATHLON INTERMEDIATE RUN DISTANCE: 3.76mi / 6k RUN ELEVATION: 340ft / 104m BIKE DISTANCE: 6.2mi / 10k BIKE ELEVATION: 676ft / 206m SKI DISTANCE: 6.2mi / 10k SKI ELEVATION: 554ft / 170m   Group Ride Schedule - March 1st Garden of the Gods.   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to Feb. 18 Coaches Corner - https://teams.microsoft.com/l/meetup-join/19%3ameeting_NjMzYjNjNGItYzFlOS00N2RhLWFlMjYtNGQ0MTBkNzgzYzA0%40thread.v2/0?context=%7b%22Tid%22%3a%22b66709e9-1b6a-4649-a18d-017b8a4b8aa7%22%2c%22Oid%22%3a%22a731b547-aa9a-4990-a6bc-527e8ce60a7e%22%7d   Upcoming Programming - Our February focus will be on swimming. Feb. 22 - Open Water Skills Mar. 1 - Run Intensity as HR, Pace, GAP and Power Mar. 8 - Guest Interview Mar. 15 - Run Drills to Become More Efficient and Powerful   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Triathletes, stop guessing and start progressing! At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to take the trial and error out of your training. Personalized workouts, next-level analytics, and seamless onboarding—it's all built to make you better, faster. Try it for two weeks FREE, then keep going for as little as $14.99 a month. The right training platform can change everything. Ready to see how far you can go? Click one of the sign-up links in our show notes today!  Ask A Coach: Decoding Swim Workouts and Pool Etiquette Swimming terminology, specifically the swim lingo you will see during a workout, can often be confusing. The definitions of typical swim practice terms will help you navigate swim workouts so you can focus on your swimming.  @1:30 (Send Off Time) Swimmers use a pace clock to time their sets. They always speak in minutes and seconds. When a coach tells you to swim a set on “the 1:30,” the coach is saying that you have 1 minute, 30 seconds to complete each swim and rest and then begin the next swim.    @ :30 Rest The prescribed time in-between intervals or sets. When a coach tells you "30 seconds rest” the coach is saying that you have 30 seconds to rest that starts as soon as your hand touches the wall and ends with you pushing off the wall.    1 x 100 If a pool is 25 yards long and you swam across it. You have completed 1 x 25. If you were to make it a roundtrip and swim from one side of the pool and back, you have swum 50 yards, or 1 x 50. If you were to swim two roundtrips, then you have swum 100 yards, or 1 x 100.   10 x 100 This describes the number of repeats of the distance for each set. If you were to swim 100 yards 10 times, then you have done 10 x 100s.    Bilateral Breathing The process of breathing on alternate sides during freestyle, such as breathing every third or fifth stroke.    Build-Up Swim Specific distances over which you gradually increase your speed. For a build-up 100-yard swim, you start at a certain speed, gradually building to maximum or near maximum speed at the end of the 100.   Cool-Down Easy to moderate swimming following an intensive effort or race. The purpose is to rid the body of excess lactic acid and to reduce heart rate and respiration. May also be referred to as “recovery swimming.” “active rest/recovery.” or “warm-down”.   Descending Interval A set in which the interval (swim time plus rest) decreases with each repeat. A descending interval set of 5 x 100s may have send-offs of 2:00, 1:55, 1:50, 1:45, and 1:40.    Descending Set A series of the same distance in which your swimming times decrease with each repeat. Your time on a descending set of 4 x 50s on 1:00 may be :46, :44, :42, and :40.     DPS (Distance per Stroke) The distance you cover with each stroke. The longer your distance per stroke, the more efficient your stroke is. You can calculate this by dividing your distance swum by your stroke count over that distance.    Drill An exercise designed to improve the technique of a swimmer. Many drills focus on a specific part of the stroke. Often a coach may say, “Drill 25, then swim 25,” which means do a drill for 25 yards, then do the full stroke for the next 25 yards.    IM (Individual Medley) A swim in which you swim each stroke in the following order: butterfly, backstroke, breaststroke, and freestyle. Each stroke must be swum for one-quarter of the race distance.    Long Course Meters A pool that is 50 meters long.   Negative Split A swim during which the second half is completed faster than the first half.   OW (Open Water) Swimming that occurs outside of a pool, such as in a river, lake, or ocean.   Pace Typically expressed as time per 100, but can also be represented as time per 50 pace. Usually, you should swim at a pace that you can hold for a long time, rather than changing your pace drastically within a set (unless the set calls for it.   Pulling A swim during which only your upper body is used. Pulling generally implies the use of a pull buoy, a flotation device placed between your legs. Hand paddles are also often used on pulling sets.     RIMO (Reverse IM Order) A swim in which you swim in reverse IM order: freestyle, breaststroke, backstroke, and butterfly. Each stroke must be swum for one-quarter of the total distance.     Set A number of repetitive swims (repeats) at specific distances that typically involve an interval or a specific amount of rest. There is a limitless number of sets that vary in the number of repeats, distance, and interval. An example of a basic set is 10 x 100s @ 1:30.   Short Course Meters A pool that is 25 meters long. Because a meter is slightly longer than a yard, this is a longer distance than a short course yards pool, which should be accounted for determining intervals or examining race times   Short Course Yards A pool that is 25 yards long. This is the standard distance for most US pools.   Sprint Swimming at top speed in any given stroke.   SDK (Streamline Dolphin Kick) Dolphin kick performed in a streamlined position commonly performed after the start or a turn.   SKPS (Swim Kick Pull Swim) Abbreviation for a set that includes swim, kick, pull, and swim in that order.   SWOLF (Swim Golf) The sum of strokes taken and swim time, usually done for a 50. Trying to lower SWOLF helps improve stroke effectiveness.   Taper Training period designed to produce peak performance by a swimmer in a competition. A taper generally follows a higher-intensity phase and is a period during which a swimmer grows stronger through rest and recovery.   Test Set, aka Critical Swim Speed (CSS) or Critical Swim Velocity (CSV)   The exact same set that is typically done numerous times throughout the year to gauge the swimmer's progress throughout the year or year to year. The first time you do a test set it may be to get your base fitness level and from then on it gauges your improvements through training.   VO2 Max Set References the maximum amount of oxygen you can utilize while exercising. These types of sets involve swimming as fast as you can and then resting roughly twice as long as you were swimming. Repeat multiple times until you start to slow down significantly.     Warm-Up A period of swimming in which you acclimate and warm your muscles for faster swimming, which is important to prevent injury. During warm-up, you should generally experience an increase in heart rate and respiration.   Lap swim etiquette for all swimmers   1. Choose a lane according to your skill level Public pools usually have their lanes set up with designated speeds. These range from slower to faster swimmers and often include a lane for those doing physical therapy. Swim in the lane that feels like the best fit for you. Remember that skill level and speed are subjective—especially at a public swimming pool. Watch other swimmers who are already in the pool to help determine which lane is best for you. You might be swimming in the fast lane one day and in the medium lane the next, depending on who else is in the pool with you, Don't overthink the lane speed too much, and be sure to leave your ego in your locker. The speed label is only a guideline; if you find that you're being passed often by others in your lane, kindly move to the slower lane once you've finished your lap at the end of the pool. 2. Pick an empty lane first If there are multiple lanes available at your decided speed, choose an empty lane. It's bad lap pool etiquette to crowd a swim lane when it isn't necessary. 3. Enter from the ends of the lanes Never enter a swim lane from the side. Always enter feet first from the end of the lanes and never jump into the pool. Entering from the side or the middle of another lane can cause a collision or interrupt other swimmers. 4. Ask before entering a lane with someone If someone is already swimming in the lane, the best way to signify that you would like to join them is by dangling your feet in the water while sitting on the pool deck. The person swimming laps won't always stop their workout from talking to you—if they don't, fully submerge yourself into the lane only after they've swum past you and have had the chance to notice your feet. 5. Check the lane sharing method and lap swim direction Before you start swimming, check the lane sharing method and swim direction! The pool will typically post the preferred lane sharing method. If you're unsure, ask a facility staff member, a lifeguard, or another swimmer. There are two main lane sharing methods: split lane swimming and circle swimming. Split lane swimming Split lane swimming is when only two swimmers share a lane, and each swim exclusively on one side. They do not rotate in a clockwise or counterclockwise direction. Instead, they stick to one side of the lane and go back and forth on that side. Circle swimming Circle swimming is where swimmers swim (you guessed it) in a circle—either in a clockwise or counterclockwise direction around the lane. The direction of swimming may vary based on your geographical location. For example, in North America, swimmers will often swim in a counterclockwise circle (on the right side of the lane), and in Australia, swimmers will often swim in a clockwise direction (on the left side of the lane). 6. Give other swimmers space When sharing a lane, it's essential to give your fellow swimmers adequate space. When using the split lane approach, stay close to your side of the lane to avoid a head-on collision. When circle swimming, push off when the other swimmer is halfway down the lane. If there are more than two of you in the lane, try to time your push off so you're halfway between the swimmer ahead of you and the swimmer behind you. 7. Don't push off right before a swimmer turns Never push off the wall when another swimmer is approaching the wall to turn. Doing so is very poor lap swim etiquette, as it can easily result in a head-on collision or startle the oncoming swimmer. 8. Turn at the center This rule only applies to circle swimming. Make sure you turn at the center of the wall, especially when doing a flip turn! Doing this will help avoid head-on collisions and injuries. 9. Tap to pass If you need to pass the swimmer in front of you, tap them on the foot to let them know. It's proper pool etiquette for lap swimmers to pass on the inside of the swim lane. If you feel someone tap on your foot, don't stop swimming. Simply slow your stride and move closer to the outside of the lane (as much as possible). If your fellow swimmer gives you a tap just before the turn, yield to them at the wall. Move to the far side of the lane line (right side if you're swimming counterclockwise and left side if you are going clockwise) and let them pass. 10. Never stop in the middle of the lane Never stop in the middle of the lane and never grab onto the lane lines (also known as the lane dividers). Wait until you get to the wall if you need to adjust your swim cap, suit, or goggles. 11. Rest in the corners If you get tired during your swim, take a breather at a corner of the wall. Take breaks in the right corner for counterclockwise swims, and for clockwise swims, it is the left corner. 12. Be very careful when wearing hand paddles Hand paddles are made of hard plastic, so be mindful of your stroke when using them. Trust us; if you accidentally hit someone with paddles on, it won't feel good for either of you. 13. What strokes to avoid while lane swimming Certain strokes require more space than others. For example, butterfly and breaststroke use wide strokes that increase your chances of hitting someone else if you're sharing a lane. If you choose to swim either of these styles, you'll need to be very aware of others around you and time your strokes to avoid hitting oncoming swimmers. Backstroke is another swim style you may want to avoid if someone else is swimming in your lane. In this case, only swim backstroke if you're a skilled swimmer and are confident you won't veer into oncoming swimmers.   Get Gritty Tip: Making Happiness a Burden Let's talk about a trap so many of us fall into—the idea that happiness is something we have to earn. The Gap and the Gain by Dan Sullivan and Dr. Benjamin Hardy lays out a simple but profound truth: we often make happiness a burden by attaching it to a future achievement instead of recognizing the wins we've already had. Think about it—how many times have you told yourself, “I'll be happy when I hit that PR, finish that race, or finally feel like I belong in this sport?” That mindset puts happiness on the other side of an ever-moving goalpost. And here's the kicker: even when we reach that milestone, we don't stop. We just set a new one, and happiness gets pushed further away. This is The Gap. The endless space between where you are and where you think you should be. Living in the Gap means you measure yourself against an ideal that's always shifting, and no matter what you accomplish, you never feel like it's enough. Now, let's flip it. The Gain is about measuring progress backward—looking at how far you've come instead of how far you have left to go. When you recognize the small wins, the growth, and the lessons along the way, happiness becomes something you experience now, not something you defer to the future. So here's your challenge: Think back to where you were a year ago in your endurance journey—whether that's in triathlon, strength training, or even just in your mindset. What's one thing you can do today that your past self would be amazed by? Maybe it's a pace you used to struggle with that now feels easy. Maybe it's the confidence to call yourself an athlete. Maybe it's the fact that you showed up today. Write it down. Sit with it. That's The Gain—and that's where sustainable happiness comes from. Because if happiness is always waiting on the other side of achievement, you'll never catch it. But if you recognize the Gain, you'll realize it's been with you all along. TriDot Workouts of the Week:    “Broken 200s”   Session Note "Broken" swim sets consist of one or more rounds of efforts totaling a specific distance such as Broken 200s. Each 200 effort may differ in intensity, technique, and/or number of rests within the effort.   In addition to building fitness, these sets force you to maintain mental focus and be intentional with your intensity and technique.    Warmup 200 @ Z2 2 x 100 as 50 @ Z2/50 @ Z4 (20 sec) 4 x 50 as Odds Sighting every 5-6 strokes, Evens @ Z2 (15 sec)     Main Set 3 Rounds: 4 x 50 Desc 1-3 to Z5, hold 4 (30 sec) 2 x 100 @ Z4 (20 sec) 200 for time with or without paddles 100 @ Z1     Cool Down 6 x 50 as Odds Sighting every 5-6 strokes, Evens Choice (15 sec) 2-4 x 50 as 25 Drill/25 Free with your choice of drill Today's Fun Segment: Quick Q&A Sometimes I think we take for granted that our audience already knows who we are and what makes us tick, so this week I thought I'd throw in a fun “get-to-know-you” segment with a quick Q&A. So I'm going to ask you a couple of general and then a few personal questions! Don't worry, I'll share too

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While long course requires stamina, short course racing involves a lot of power and speed! Two-time short course National Champion and TriDot Coach Ben Sommerville joins Coach Ryan Tibball on the podcast to emphasize the importance of building speed before your next short course race. From the timing of fueling and proper form and technique, to powering through those tough training sessions, and even the value of brick workouts, Ben and Ryan break down each discipline and provide tips on how to become more powerful in each sport.

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

Success in triathlon training and racing can be just as much mental as it is physical. You devote numerous hours to swimming, biking, and running to train your body, but what are you doing, if anything, to develop your mind? Can your mindset truly impact your performance results? On today's episode, mental skills coach Bobby McGee and triathlon coach Elizabeth James discuss this, and more! Join the discussion about the role emotions play in race preparation, combatting anxiety and nervousness, and employing practices such as visualization. This episode may be the key to help you unlock your performance potential through the development of mental skills!

Inspired by popular demand, we proudly present the official 2024 TriDot Podcast holiday gift guide! Whether you are a new or seasoned athlete, getting new gear or replacing something old, our team has ideas for you! Coaches Brandy Ramirez and Chris Navin join Andrew Harley to share their favorite gift ideas for any athlete across multiple budget amounts. From stocking stuffers to bike upgrades, electronics, and even premium race experiences; after listening to this you will have a plentiful wish list!

Some triathletes enter the sport and exit relatively quickly. Others plug in and stay for a while. But then there are lifers, who start their triathlon journey and stay as long as possible. Fresh off of his 50th IRONMAN, Coach Kurt Madden joins Coach Jenn Reinhart to share how they have both stayed in the sport for almost 50 years. They'll discuss strategies for keeping your body healthy, maintaining motivation to train, when to consider a seasonal break, and plugging into your local tri community. Through today's conversation we hope you find the inspiration and know how to stay in the sport for years to come.

On this weeks episode Daniel, Sherman and Slothy are joined with Thunder to talk about the new foundations set that released this week. This set will be standard legal for 5 years and brings a massive influx of great new cards and reprints! Did you pick any up and if so what is your favorite one so far! Patreon: https://www.patreon.com/Intothe99Go to house of cards for the best place to grab lists! Use the promo code IT99 for a discount! Supports a great shop, saves you money and supports the show! https://houseofcards.ca/Check out these amazing sleeves ! Ai Armor is the best in the game and if you click the link below you can get some amazing new designs. Support an awesome company and support us in the process!https://www.amazon.com/stores/AiArmor/page/E772952B-3C23-4BE5-AA38-81B49CA42450?maas=maas_adg_2D6C4AC19673AFF658FDF6AD59314A37_afap_abs&ref_=aa_maas&tag=maasIf you want awesome audio equipment buy Rode ! Our affiliate link is below!https://brandstore.rode.com?sca_ref=6254570.6h6a2qaxNBLooking for some cards but they're too expensive? Check out our Friends over at www.AbyssProxyShop.com Where you can order high-quality proxies to help with the deck budget! Tell them we sent you with our Promo Code IT99 for 15% off your order!We have new merch! Make sure you check it out!teespring.com/stores/intothe99    Intro Music by:Track: High SpeedMusic from #Uppbeat (free for Creators!):https://uppbeat.io/t/mountaineer/high-speed  Outro music Music: www.purple-planet.com   Backyard Bards' New Pokémon AdventureBackyard Bards is a TTRPG actual-play podcast. Join us as we explore a variety of...Listen on: Apple Podcasts SpotifySupport the show

If we told you that the triathlon legends of yesterday are teaming up to coach the legends of tomorrow, would you want to know more? Today on the podcast Mark Allen, Matt Bach, and Andrew Harley talk all about TriDot Legends, the TriDot subscription level where award-winning triathlon training meets guidance from triathlon's greatest icons so you can build your own legacy. Come learn what legends are involved and how this coaching collaboration will make your training experience legendary!

Warm Up (choice rest) 400 mix Stroke 100 kickMain Set 1:  Start with Normal Base 100 Interval + 10 seconds. Then decrease by 5 seconds as set goes on. 5x100 Pull  + :10 on Base interval100 ez 4x100 Pull  + :5 on Base interval100 ez3x100 Pull  on Base Interval 100 ez 2x 100 w/ Fins on - :5 from Base Interval 100 ez 1x 100 Swim FAST on - :10 from Base interval. (Just Make It)100 ez Main Set 2: 6x 200 Odd rounds IM / Even rounds Free on :60 rest 100 Odd rounds Backstroke / Even rounds Free on :30 Rest 100 kick Start on Next Top. Warm Down: 100Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

With more live race coverage, social media posts, and YouTube channels, you have better access to the lives and training secrets of pro triathletes than ever before. And while there are many things you can take from the tri life of the pros and apply to your own training and racing, there are other things that you shouldn't adopt. On today's episode, Ironman Champion Matt Bach and Pro Triathlete Elizabeth James discuss what things you should and shouldn't emulate. Listen in as they discuss racing at the elite level and the similarities and differences for training and racing that can be applied for a triathlete at any performance level.

For everything WoM related from Tickets to Events, Merch, Tracks, Podcasts head to:⬇️https://link.v1ce.co.uk/wordofmouthevents⬆️

For everything WoM related from Tickets to Events, Merch, Tracks, Podcasts head to:⬇️https://link.v1ce.co.uk/wordofmouthevents⬆️

Whether it's on 4 wheels or two blades, Billy Monger was born to race. As a young race car driver, Billy lost his legs after a mid-race wreck. Today Billy is a professional Formula 1 broadcaster who is always looking for a new challenge. This week, Billy will attempt to break the World Record for a double amputee at the IRONMAN World Championships in Kona and has been raising money for Comic Relief every step of the way. Joined by his coach, Will Usher, we learn how they prepared Billy for this big goal on the Big Island all while overcoming the adversities of being a double amputee. By the end of this episode, you'll be tracking and cheering for Billy! To support Billy's mission of raising funds for Comic Relief, click here: https://www.comicrelief.com/rednoseday/challenges/billy/

With day to day triathlon training, it can be hard to enter every workout feeling strong and energized. On this episode, Coaches Elizabeth James and Ryan Tibball share their strategies for beginning every workout in a positive place. How is your body feeling? What is your personal ideal workout time? How dialed in is your nutrition and hydration? Are you getting enough recovery? All of these are important for maintaining energy levels. Elizabeth and Ryan cover all of this and more to help you start your next workout better energized!

Every triathlete dreams of a flawless build up to that big upcoming A-Race. But reality rarely delivers an obstacle free path to the finish line. Vanessa Ronksley's training for the IRONMAN World Championship in Nice was far from ideal. On today's episode, her story serves as a case study for how one athlete and coach made necessary adjustments to the A-Race preparations. Vanessa recalls the range of emotions she felt throughout the training cycle, the race itself, and at the finish line while Coach Ryan Tibball spills the coaching secrets used to power her to race-day success! There is 1 week left to purchase a limited edition TriDot Podcast run shirt. The sale closes on October 13th. https://www.varlocustom.com/tridotpod

How do synchronized swimming, basketball, gymnastics, and hockey all connect to triathlon? In this episode, Coach Matt Sommer and Andrew Harley talk to eight athletes who came to triathlon from different sporting backgrounds. From rowing to figure skating and even equestrian, these athletes share their athletic experiences and provide wisdom learned along the way. What lessons carried over? What became a challenge to overcome? Listen in as our athletes provide specific moments in training and racing where their past sporting endeavors had an impact on triathlon. To commemorate National Podcast Day, we are excited to release our commemorative TriDot Podcast run shirt and tri suit kit store, hosted by Varlo Apparel. Varlo empowers all humans to conquer the goals of tomorrow. Logistics of our Varlo Kit Store: 1. The store will be open for purchases through October 13, 2024 at this link -- https://www.varlocustom.com/tridotpod 2. Expected arrival of goods is approximately 9 weeks after team store is closed on October 13th. Visit Varlo online: varlosports.com Varlo Instagram: varlo_apparel

Do you know someone who is interested in triathlon, but they're not quite sure where to start? This episode is for them! Coaches Jasmine Moezzi and Rich Soares join host Andrew Harley to share 11 tips to begin your journey. Jasmine and Rich found triathlon from different athletic backgrounds and share their stories as well as lessons learned along the way. Whether you want to be a leisurely triathlete or have ambitious goals like becoming an IRONMAN, surrounding yourself with the right people is essential. From the importance of a coach, to time management tips while learning to juggle three sports, and even the gear a new athlete must have, Jasmine and Rich will have you ready and motivated to sign up for your first race. Most importantly, get the photographs and HAVE FUN!

For everything WoM related from Tickets to Events, Merch, Tracks, Podcasts head to:⬇️https://link.v1ce.co.uk/wordofmouthevents⬆️

Do you enjoy the fast and furious style of sprint, super sprint and Olympic distance triathlons? Coaches Raya Usher and Chris Navin join host Andrew Harley to share five skills to master for short course racing. Raya and Chris have raced and coached for many years and stress the importance of learning how to race at threshold without blowing up! From working on your bike skills, to knowing the rules for your specific race, and the importance of nailing your swim start, Chris and Raya's five skills to practice will help you become a faster, smarter, and savvier short course athlete!

Are you ready to become an IRONMAN but not sure where to start? The full distance is intimidating and can seem exponentially more daunting than an IRONMAN 70.3. Andrew Harley and Vanessa Ronksley have learned A LOT hosting the podcast and this week they'll share the 10 tips they personally provide to friends who ask for their advice about stepping up to IRONMAN. TriDot will have you physically ready, but there are so many other things to think about: what will you wear? Will you change clothes for the run? Is your bike fit ready for 112 miles? Is your fueling dialed in - do you know what to take AND when to take it? Have you planned your race schedule to maximize your potential? Andrew and Vanessa share past stories and lessons learned to guide you as you embark on your own IRONMAN journey!

A new week, a new integration! Zwift and TriDot have joined forces for a top notch indoor training experience. On this episode, Zwift's Global Product Marketing Specialist, Joseph "Joe" Battisti, and 5x World Champion, Craig "Crowie" Alexander, join host Andrew Harley to reveal how this integration strengthens and motivates your cycling. After logging numerous and mundane indoor miles, Joe found Zwift as an entertaining option for his own training and now excitedly helps other athletes explore the playground in their pain-cave. As Joe and Craig talk about how Zwift can make indoor training more fun, Craig also provides training tips to make these sessions incredibly powerful (pun intended). From the convenience and efficiency of indoor training to the effectiveness of the workouts, the Zwift and TriDot combination will help you nail your next indoor training sessions. Will a TriDot cycling jersey be available? Listen in to find out the answer...and more! Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to https://visit.pfandh.com/tridot and check out the Fuel Planner to get your free personalized fuel and hydration strategy and a discount on your first order.

What if we told you new goggles could help you nail your next TriDot swim workout? TriDot and FORM Smart Goggles have joined forces to enable athletes to follow their workout in the water better than ever before! FORM's Director of Business Development, Scott Dickens (a former Olympic swimmer), joins Coach Dan Caskie and Andrew to discuss the recent integration and how it can elevate your swim experience. Scott shares stories from his time as an Olympian, and how FORM Goggles were invented. Dan and Scott share their favorite features of FORM goggles and how they can assist every swimmer. If you have ever wanted to try FORM goggles, this is a must listen to episode.

With three different sports and lots of equipment, the likelihood that SOMETHING goes wrong during a triathlon is high. But how you react can make or break your race! On this episode, Coaches Kurt Madden and Louise Strydom join host Andrew Harley to alleviate your anxieties about what troubles could arise. Kurt and Louise not only share their personal stories of perseverance, but also offer valuable advice on how to handle problems before and during the race. When should you switch from "plan A" to "plan B"? When should you continue to race and when is it best to withdraw? Whether it's a mechanical issue; an injury, or other life circumstance, we are here to help you keep calm and carry on through the finish line! At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order.

Every four years, the best triathletes come together for the Olympics, to show off their sport and country. The triathlon races were in the spotlight (for both hype and uncertainty) and did not disappoint! Joining us from Paris, triathlon legend and Coach Mark Allen gives five lessons from watching the men's race and Coach Michellie Jones provides five tips after the women's race. From consistency in the years before the actual race to managing the race-day weather conditions and staying mentally focused during the entire race, this podcast will provide tips that every athlete can benefit from!

Swim Straight! Your Guide to Open-Water Success Get your race started right with a confident open-water swim. Today Jan Sibbersen, the Founder and CEO of sailfish and Coach Jenn Reinhart dive into everything you need to know about open water swimming. How should you position yourself around other athletes? Which goggle tint should you use for certain weather conditions? What is the best way to swim straight and sight efficiently? How can you practice open water skills in the pool? Jan and Jenn answer these and more! So the next time you are in open water, you'll be ready for anything! We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit.

Athlete stories have the power to touch, move, and inspire you. And there is great value in hearing others' experiences and learning from their journeys. On today's episode, Host Andrew Harley interviews three TriDot athletes who were at Challenge Roth. Jenn Reinhart and Barb Campbell share how they trained, tapered, and traveled for this bucket list event and Tony Washington provides coaching insights for athletes who aspire to race in Roth. In the “one race, three journeys” series, you'll get insight into race-specific preparation, mindset, racing strategy, and more! We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit.

Assessments are about much more than just benchmarking your progress. Learn mental strategies to embrace the challenge of the week and practical tips for getting the most out of each session, We'll reveal many hidden benefits of your assessments, if performed correctly, and how they are used to optimize your training and increase your performance.

TriDot coaches Jeff Raines and Joanna Nami are in the hot seat on this round-robin, rapid-fire episode! Host Vanessa Ronksley asks YOUR listener-submitted questions about a variety of topics. Learn how to maximize your bike set up for your next race (as well as the right time to make these changes), and grab some tips for setting up a quick and efficient transition. Then get some guidance for racing in different conditions than you train, such as racing in hot & humid conditions or at altitude. Jeff and Joanna also provide some key tips to execute your next swim session and tell you what RaceX features you should pay attention to as race day approaches. This episode has a tip for everyone! Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

Ready to dominate your triathlon run? Elevate your race performance with the guidance of TriDot's latest coach, 5x World Champion Craig "Crowie" Alexander, renowned for his ability to run well off the bike. Craig joins professional triathlete and TriDot Coach Elizabeth James to discuss tips for running strong after your bike leg. In this episode, Crowie shares stories from his career, why he recently brought all of his athletes including his Sansego Triathlon Club over to the TriDot platform, and reveals his top five strategies for enhancing your run off the bike. Don't miss out on this pivotal conversation to cross your finish lines stronger! For more insight from Craig, download his "5 Tips for Running Off the Bike" eBook https://bit.ly/46mmn8u Looking to improve your freestyle swim? At TriDot Pool School you'll be taught step-by-step how to turn your muscle memory into full-stroke swimming that's smooth and fast. Ready to jump in? There are Pool Schools currently available in the USA, and around the world. Head to TriDot.com/pool-school to learn more and sign up today.

How long should your longest triathlon training sessions be? Is there any benefit to frequently swim the full distance that you'll cover in your next race? Do you NEED to bike over the distance that you'll do for your event at least once before showing up at the starting line? Should your long run be based on distance, or time on your feet? Join today's conversation with IRONMAN U Certified Coaches Raya Usher and Brady Hoover for the answers to these questions - and much more! Raya and Brady thoroughly cover the topic of longer workout sessions for triathletes. They discuss the physiological adaptations that are targeted through longer workouts, and offer practical tips for executing a good session. And of course, recovery is key - so they share their coaching strategies for ensuring athletes bounce back from these longer sessions feeling rejuvenated and ready for more. Tune in to learn how to approach your longer workouts with the right mindset and get the most out of your training. Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to https://visit.pfandh.com/tridot and check out the Fuel Planner to get your free personalized fuel and hydration strategy and a discount on your first order.

Can adding ketones to your fueling lead to better triathlon results? Professional triathlete and TriDot coach, Tim O'Donnell, and deltaG's Human Performance Expert, Brian McMahon, join us for this episode and provide the science behind ketones. They also outline ways to incorporate deltaG into your training, racing, recovery, and everyday use to optimize your performance. Whether it is your first time trying ketones, or you are a seasoned user, Brian and Tim share their tips for ketone success. Consider this the ultimate “how-to” guide for adding ketones to your training regimen and race-day nutrition. Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to https://visit.pfandh.com/tridot and check out the Fuel Planner to get your free personalized fuel and hydration strategy and a discount on your first order.

In this episode, we sit down with 10 experienced triathlon coaches to discuss their top race-day tips. Whether you're a seasoned triathlete, or brand new to the sport, these experts share valuable insights and strategies to help you perform your best on race day. From preparation to mindset to nutrition, each coach provides a key piece of advice they offer their athletes. So whether you're aiming for a personal best, or simply looking to cross the finish line with a smile on your face, you won't want to miss these 10 race-day tips to help you reach your goals and make the most out of your race day experience. Get ready to tackle your next event with confidence and determination. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

What can triathletes learn from pure swimmers? Find out here! In this episode, we dive into the lap lanes with professional triathletes, and former collegiate swimmers, Tim O'Donnell and Dede Griesbauer. Tim and Dede discuss the training methods used by elite swimmers and how they differ from training programs for triathlons. Then, from your training mindset to fueling sessions, and identifying common barriers to swim improvement, Tim and Dede uncover the secrets behind the success of top swimmers. Whether you're a seasoned triathlete or just getting started, this episode is packed with insights and advice from the elites that can take your triathlon training and performance to the next level. A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN's LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.