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3 episodes with renee kiley
2 episodes with renee kiley
2 episodes with renee kiley
2 episodes with renee kiley
So this week, we are lucky to be joined by Renee Kiley an Australian professional triathlete since 2017. Renee recently came 6th in Challenge London and 3rd in Challenge Wales - but Renee's story is not simply one of becoming a pro and racing tri. It's been a journey to get to this point and one we're happy to have her on to discuss. Join us on the trails, and find out just how simple it is for ordinary people to achieve extraordinary levels of health and fitness. https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You'll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps. Find us on: YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA Facebook: https://www.facebook.com/profile.php?id=100091353277028 Instagram: https://www.instagram.com/getout_in_it/ Twitter: https://twitter.com/GetOutInIt Pinterest: https://www.pinterest.co.uk/GetOutInIt/ Spotify Playlist: https://open.spotify.com/playlist/0Fq9bhN4a8Hpcj33V3yVAP?si=e9f3aab856f24ca8 Renee Kiley: https://www.instagram.com/reneekiley_/ https://reneekiley.com/ Zoi Cafe: https://www.zoi-kitchen.com/
We are back for Part 2 with Renee Kiley In this episode we explore the second half of her career, some pro racing and a few dangerous and quite literally deadly days out on triathlon race courses. Enjoy! If you are enjoying the podcast, please don't forget to subscribe, rate and review!
RENEE KILEY PART 1 We dive deep into humble beginnings and a rise to the top of an Age Group Podium, a Kona WQ and a journey towards making it in the big time. Available Now Via Apple Podcasts and Spotify
Welcome to Episode #391 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion. This weekend is IRONMAN Boulder 70.3! Who's racing and what to expect. Show Sponsor: UCAN Generation UCAN has a full line of nutrition products powered by LIVESTEADY to fuel your sport. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to stay focused and calm while providing the fuel you need to meet your daily challenges. Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co In Today's Show Endurance News - IM Hamburg Tragedy, CFO Mike Reilly Top 10 What's new in the 303 - Boulder 70.3 Preview, Bill's new bike/power/mixed terrain, Unbound Video of the Week - Body surfing Endurance News: What Happened in The Fatal Crash At Ironman Hamburg: A Firsthand Account, Context, and Expert Insight JUNE 5, 2023 TIM HEMING Following Sunday's tragic events at Ironman Hamburg, where a motorcycle driver carrying an official race photographer was killed and a participant has been hospitalized, Triathlete has spoken to individuals who were on site and familiar with the race, as well as an expert in motorbike logistics for mass sporting events to help provide insight. Occurring at roughly mile 22 on the bike course, a section where participants are cycling in both directions, the 70-year-old motorcycle driver carrying a cameraman, collided with a 26-year-old racer, according to an AP news report. “The race participant and the photographer received onsite care, before being transported to a nearby hospital where they continue to receive treatment,” said a statement from Ironman. The driver died on the scene. German broadcaster ARD ended its live broadcast of the event upon learning of the fatality, and racers were rerouted around the accident site while racing continued. A firsthand account We spoke to pro triathlete Kristian Hogenhaug, who was within meters of the crash, Australian pro Renee Kiley, who raced on the same course last year, triathlon statistician and Triathlete contributor Thorsten Radde, who was on-site working for German television, and veteran cameraman/motorcycle driver Paul Phillips, who ran Ironman's motorbike driving operations in North America up until last month. Emotions are still raw for Denmark's Hogenhaug, who was directly across the highway when the accident happened, with part of the debris punching a hole in his disc wheel. “I heard a huge crash and everything was in slow motion,” he explained. “I thought maybe a motorbike had punctured and then half-a-second later a tri bike flew in the air and landed almost in front of me, but I didn't see the persons involved.” The Team BMC rider was approaching the end of the out-and-back section on the first of two laps on the 112-mile bike route, when a motorbike collided head-on with an age-group cyclist heading in the opposite direction. Mike Reilly Interview on TriDot Podcast CMO. If there's a word or phrase in the app to get your butt out of bed or get to the finish line. 214 Ironman Races Top 5 of 10 Remember your why Control your attitude Have Run / cheer someone else on Don't take it too seriously Never be disappointed with a finish What's New in the 303: IRONMAN 70.3 Boulder 2023: Start time, watch live and preview By Tomos Land Racing resumes in North America this weekend, as the multi-sport mecca of Boulder hosts the 21st edition of IRONMAN 70.3 Boulder. A star-studded entry in both the men and women's fields will compete at breathtaking elevation of close to 1,600m, with home favorite Sam Long amongst a number of athletes on the start line that will be hoping to do well at altitude. In our preview piece below, you can find all the information you need, including start times, streaming information and a full preview of the men and women's professional fields. Start time and how to watch live The race takes place on Saturday June 10 2023, starting from the Boulder Reservoir at 0705 (MDT) on Saturday morning for the men, with the women five minutes later. That corresponds to 1405 in the UK and 1505 CET. The race will be shown live, one of the 12 IRONMAN 70.3 events to be broadcast in 2023 on Outside TV. You will be able to watch for free via web, mobile or connected TV app. As always, the ever reliable IRONMAN Tracker is the perfect data addition to support your viewing. If you haven't got it on your phone already, where have you been?! Pro Men With 55 professional men on the start list, the men's field in Boulder not only boasts quality, but also a whole lot of quantity, with a massive American contingent racing on home soil in Colorado this weekend. Sam Long wins IRONMAN 70.3 St George 2023 photo credit Jacob Kupferman / Getty Images for IRONMAN [Photo credit: Jacob Kupferman / Getty Images for IRONMAN] Leading the list is Boulder native Sam Long, who having won this race in 2021 and winning his last two half distance events, seems to be the man to beat on Saturday. The American has raced well against strong domestic fields since splitting with short term coach Dr Dan Plews, beating long time rival Lionel Sanders and rising American star Trevor Foley, both of whom are competing in Boulder, at IRONMAN 70.3 St George and IRONMAN 70.3 Gulf Coast in recent weeks. Training partners Foley and Sanders will hope to turn the tide on Long in Boulder, but will face an uphill battle, as the PTO World #6 looks to be coming into some strong form, and will undoubtedly want to be on top form in what could be considered a “home” race. Elsewhere, Canadian Olympian Matthew Sharpe, the defending champion, will certainly be in contention for the podium, with American veteran Tim O'Donnell and young Mexican star Tomas Rodriguez also strong shouts for a top-3 finish. In truth, Long looks at the moment to be head and shoulders above the rest, with Sanders the most likely to challenge him if he can find the type of form that has eluded him for much of this season so far. The battle for the podium will be especially intense and the chances of the IRONMAN 70.3 World Champs slots rolling a long way down are high given the quality up front. Pro Women In the women's race, Britain's Holly Lawrence is the strong favourite, but will have a resurgent Jeanni Metzler to contend with, as both Boulder-based athletes look to take another step forward as they push for bigger goals later in the year. Lawrence has raced well so far this season, with fourth in Oceanside and a top-10 in Ibiza, but is yet to have things really click for her on race day. Boulder could be the perfect opportunity to hone her race day skills and boost her confidence as she builds towards the PTO US Open in Milwaukee in August. Metzler, on the other hand, has had a little more success this season, with a win in St George and a podium in Chattanooga, but hasn't been able to face off against a top-10 calibre athlete aside from a dominant Paula Findlay in Tennessee, and will likely relish the chance to do so against Lawrence in Colorado. Lauren Brandon leads the Americans on world ranking in Boulder, but all eyes are likely to be on Taylor Knibb, who after a significant period of time out with injury, will race her first half distance race since winning the IRONMAN 70.3 World Championship title last October. Ironman 70.3 Boulder Recent Winners 2022 – Matthew Sharpe and Rachel McBride. 2021 – Sam Long and Emma Pallant-Browne. 2019 – Chris Leiferman and Skye Moench. 2018 – Callum Millward and Ellie Salthouse. 2017 – Tim Don and Jeanni Seymour. Prize Money: What's on the line? The prize purse on offer this weekend is $50,000 – with each of the winners collecting a $7,500 share of that total. In addition to money, there will be a total of four qualifying slots (two MPRO / two FPRO) for the IRONMAN 70.3 World Championship in Lahti, Finland this summer. The total funds will be paid eight-deep, as follows: $7,500 $5,000 $3,750 $3,000 $2,000 $1,500 $1,250 $1,000 My Volunteer Gigs: Info Tent: Friday, Jun 9th 2:00 PM - 5:00 PM Transition Crew 1st Shift: Saturday, Jun 10th 4:15 AM - 9:00 AM Video of the Week: Body Surfing Closing: Thanks again for listening in this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!
Today's guest is Australian Pro Triathlete Renee Kiley. Up until 10 years ago, Renee was living a completely different life. In January 2014, Renee was 230lbs, smoking a pack of cigarettes a day, and the owner of multiple successful small businesses. But she was not happy, and definitely not healthy. After watching a triathlon, she decided to give it a go. In March 2014, she competed in her first triathlon, walking the whole 5k and basically coming in last in her age group. She did another tri in April 2014 and was able to run the whole 5k. She raced a few more that year and started to see progress. One year later, she placed 8th in her age group in 70.3 Geelong and then 18 months after she started the sport, she won her age group at Ironman Japan. Since turning pro in June 2017, she has had many strong races, including racing in both Ironman world championships at St George and Kona in 2022. Renee's motto is “Be Better than Ordinary”, the title of this podcast. We were truly inspired talking to her and we hope you will feel the same. Have a listen!
In today's episode, we speak with Renee Kiley about...Her transformation from smoking a pack of cigarettes a day to competing as a pro triathlete Her nutrition pre-race, race fueling strategy, and post-race recoveryAbout Renee:In January 2014, I was 104kg (230lbs), smoking a packet of cigarettes a day and the owner of multiple successful small businesses. I was obsessed with work, unhealthy, unhappy, and hadn't exercised for over 15 years.In March 2014, I competed in my first triathlon. Prior to this I had not ridden a bike or swam since primary school and I had never run more than a few kilometers without stopping my entire life. During 2014 I lost 44kgs (97lbs) and completely turned my life around.I have had incredible progression and one that is very unique in the world of professional sport. I finished 252nd in that first sprint distance triathlon. I went on to do my first Ironman in 2015 where I won my age group. As an amateur athlete between 2014 and 2017 I was a regular winner and podium finisher in my category across all distances from Sprint to Ironman.In just my first two years in the sport I had already competed at the Ironman World Championships (Kona) twice.In late 2017 I turned professional. In 2020 I achieved my first Ironman podium result as a pro, finishing 3rd at the Ironman Asia-Pacific Championships in Cairns. I finished 2nd at Ironman Hamburg in 2021 (just 2 minutes behind the winner), qualified and competed at both ironman World Championships in 2022 and rarely finish out of the Top 5 in any race locally or internationally.I am doing what most people who work in high performance say should not be possible. Regularly beating women who have competed at Olympic level or who have been lifetime athletes.I am committing everything to becoming one of the best female Iron distance athletes in the world. And along the way, of huge importance to me is to use my profile and story to inspire as many people as possible of how they can completely transform their life through sport.Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis and treatment.***Menopause Support Meal PlanSports Nutrition Mini-Course Bundle4 Week Real Food, Real Quick Meal Plan***MENTIONEDRenee KileyIG: @reneekiley_YouTube: @reneekiley6948Sports NutritionTailwind Endurance Fuel: https://amzn.to/3xqDwhOClif Gels: https://amzn.to/3IrcpsfSkratch Superfuel: https://amzn.to/3k3MX3MGobble Meal Plan: www.gobble.com/MORE NR New customers save 10% off all products on our website with the code NEWNR10 If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/ If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at nutritionalrev@gmail.com.
Thanks to last week's guest, Polar adventurer, Eric Larsen. This week Bill and I are outside of our 303 jurisdiction and getting geared up for El Tour de Tucson. That's right we are recording from the TdT Village. It's a big weekend of endurance events in Arizona with TdT on Saturday and Ironman Arizona in Tempe on Sunday. Show Sponsor: UCAN Generation UCAN has a full line of nutrition products to fuel your sport. UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. UCAN also has hydration products focused on giving you the sodium you need when hydrating, including several clean and light flavors. Steady energy equals sustained performance and a faster finish line! Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co In Today's Show Feature Discussion El Tour de Tucson, November 19 Endurance News Ironman Arizona, November 20 Odyssey Escape from Alcatraz What's new in the 303 Colorado's Ride TriDot Pre Season Project Videos of the Week How to Escape from Alcatraz Feature Discussion: El Tour de Tucson University Medicine 39th El Tour De Tucson Event date is Saturday, November 19, 2022. GENERAL INFORMATION ABOUT EL TOUR DE TUCSON El Tour de Tucson is now preparing to host the 39th year for what we think is one of the premier bicycling events in the country. We hope you participate in this year's event on November 19, 2022. You won't be alone given that annually over 7,000 cyclists participate in the renowned and popular event with distances from 102 miles to family fun rides of 1 mile! Did you know that El Tour de Tucson enables nonprofit, charitable agencies to raise funds for their respective organizations? Learn about their programs and sign up to ride on their teams here. Since 1983, Perimeter Bicycling events have raised over $100 million for local and international charitable organizations. This significant milestone – a target of ours for some time – was reached after we helped 35 non-profits raise a collective $5.8 million in 2019. New Routes! New Start/Finish Lines! New Start Times! Perimeter Bicycling and El tour de Tucson are thrilled to start 2022 with unveiling of exciting new ride routes. All Rides/Routes start and finish at the Tucson Convention Center and the surrounding area. All events start and finish at the Tucson Convention Center in Downtown Tucson. The start line is located at 190 West Cushing Street near the DoubleTree Hotel at Cushing & Church Street. Enjoy the festivities of the Nova Home Loans Expo & Fiesta at the end of the ride featuring food and drink, live entertainment, awards ceremonies, and the Ten55 Finish Line Beer Garden. Please note that all routes officially close at 4:00 pm. The Century (7:00am start) 102 Mile The Metric Century (9:00 am start) 62 Mile/100 Kilometer The Half Metric Century (10:15 am start) 32 Mile/50 Kilometer The FUN Rides! (8:00 am start) 10 Mile / 5 Mile / 1 Mile The Nova Home Loans Expo & Fiesta will be at the newly renovated Historic Eckbo Plaza of the Tucson Convention Center. Most of the activities including the live music, food, beer garden and exhibitors will be outdoors! Event Benefits for all Registered Cyclists Event Benefits for all Registered Cyclists Medallion to all finishers Personalized Ride Bib Number (through October 1st) Free admission to the Nova Home Loans El Tour Expo & Fiesta Fruit, snacks and water at aid stations every 7-12 miles SAG support Opportunity to earn special Awards Traffic control on route First Aid support Electronically timed finish Results published on website Bike Shipping If you are looking to ship your bicycle to or from Tucson, find information about bike shipping through Bike Flights and receiving and assembling your bike through Bicycle Ranch Tucson. LEARN MORE Bike Patrol The mission of Perimeter Bicycling's Bike Patrol program is to promote safety, provide assistance, encouragement, and support for the participants of Perimeter events. Patrollers offer mechanical assistance, first aid as needed and encouragement to successfully finish the ride. LEARN MORE Platinum Designation Platinum cyclists are those in the 102 mile distance with extensive experience in riding in a pack/peloton. Cyclists must meet specific criteria to earn platinum designation and must attend a special meeting. Visit the Platinum Designation link for full details, including meeting times, how to get the pass required to enter the platinum corral on ride day, etc. Mark Allen's brother Gary and his wife Michelle Allen News Sponsor Buddy Insurance: Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out! Endurance News: Gearing up for 2022 Biostarks IRONMAN Arizona The Valley of the Sun in Tempe and the greater Phoenix area are hosting the 2022 Biostarks IRONMAN Arizona triathlon on November 20th. Part of the VinFast IRONMAN US Series, live coverage of IRONMAN Arizona will be broadcasted on IRONMAN Now on Facebook Watch, YouTube and Twitch. The event also sees Mike Reilly, aka the ‘Voice of IRONMAN', calling his final North America event of his career. Race day will see 55 age group qualifying slots, and an 100 extra slots for female athletes, for the 2023 VinFast IRONMAN World Championship taking place on October 12 & 14, 2023 in Kailua-Kona, Hawai`i. The course will take athletes along a 2.4-mile swim in Salt River, a 112-mile bike along the Beeline Highway, and a 26.2-mile run through Tempe and along the Salt River, finishing at Tempe Beach Park. Ben Kanute (USA) will make his full-distance IRONMAN debut following a runner-up position at the 2022 Intermountain Healthcare IRONMAN 70.3 World Championship presented by Utah Sports Commission. US athletes, Sam Long, Matt Hanson and Chris Leiferman, will challenge for a podium spot along with Great Britain's Joe Skipper and South Africa's Kyle Buckingham. A stacked field of pro females will include American athletes Sarah True, Skye Moench, and Lauren Brandon, who will go up against Canada's Jen Annett, Australia's Renee Kiley and many more. IRONMAN Arizona 2022: Preview, start times and how to watch LIVE 14 Nov 2022 by John Levison Last week we highlighted our top five races for the remainder of 2022, and the first event on that list comes up on Sunday, the Biostarks IRONMAN Arizona. Start time and how to watch live The Pro Men will kick-off their day with the 2.4-mile, single-loop swim in Salt River, Tempe, at 0640 local time, with the Pro Women starting five minutes later at 0645. With Arizona on Mountain Standard Time, that means global race start times of: 1340 UK / 1440 CET / 0840 Eastern / 0540 Pacific. The event will benefit from full live broadcast coverage, the final race of the 2022 IRONMAN long-distance season to be featured on their IRONMAN Now platforms via Facebook Watch and YouTube – and also embedded on this preview. As always, the ever reliable IRONMAN Tracker is the perfect data addition to support your viewing. If you haven't got it on your phone already, where have you been?! IRONMAN Arizona Pro Men A dominant winner at IRONMAN Wales and a career-best fifth at the IRONMAN World Championship suggests that Great Britain's Joe Skipper will arguably start as favourite, in what is a deep start list in Tempe. Big races in September, October and November might be considered sub-optimal for many, but based on history at least, there's little reason to believe that the Brit won't be physically and mentally ready to perform at his best, once again. Looking back to 2019 for example, sixth in Kona was followed just over three weeks later by a fantastic victory at IRONMAN Florida, capped off with a 2:39 marathon. Success in back-to-back racing has proven to work for the six-time IRONMAN champion time after time. Even last year, he was totally dominant at IRONMAN Chattanooga, three weeks after second place IRONMAN Switzerland. He's seemingly at home racing in the U.S., too. Joe Skipper 2022 photo credit IRONMAN Wales [Photo credit: IRONMAN Wales] The USA's Sam Long made plenty of headlines at the IRONMAN 70.3 World Championship, but with that very contentious penalty on the bike, not the sort that he wanted. Winner in Gdynia, strong at the Collins Cup and a podium at the PTO US Open, the form is there – hopefully we'll get to see it on Sunday. Sam Long St George photo credit Tom Pennington Getty Images for IRONMAN Sam Long at St George [Photo credit Tom Pennington/Getty Images for IRONMAN] The full-distance debut of Ben Kanute will be of particular interest, especially having turned around what was a mid-season of relatively under-whelming results by his standards. He put on a brilliant show at the IRONMAN 70.3 World Championship, taking a second silver medal at the championship. Strong across all disciplines, he should be at the front of the race for much of the day. Ben Kanute 2nd at IRONMAN 70.3 World Championship 2022 Photo: Patrick McDermott/Getty Images for IRONMAN When you then add Matt Hanson, Chris Leiferman, Kristian Hogenhaug, Bart Aernouts, Justin Metzler and plenty more into the mix, then the way that racing has been going over the last few years, you have to think that the course record figures of Lionel Sanders (7:44:29 from 2016), will be under threat. You can be sure that Great Britain's Andrew Horsfall-Turner will be pushing the pace in the water from the get-go – and with Kanute likely wanting to be a part of that too, that would benefit the man from Wales too. Pro Women The USA's Skye Moench (#10) is the PTO's top-ranked female professional set to race in Tempe, a race where she has previously finished 11th (2016) and fourth (2018). Winner of three IRONMAN titles since then – and having finished fourth in St George, ninth in Kona this year – she will rightly start as favourite. skye-moench-kona-2022-bike (Photo by Ezra Shaw/Getty Images for IRONMAN) Illness ruined her Kona prospects, but Sarah True still has the class to be a factor in Arizona. A winner this year at Eagleman 70.3 and IRONMAN Lake Placid, the two-time Olympian now juggles triathlon alongside being a mother and studying. Entering Arizona with a, ‘one race, one win' history over the distance after her debut performance at IRONMAN Lanzarote, Great Britain's Lydia Dant has made rapid progress inside her first year in the Pro ranks. On the bike in particular – aided by her skills as a bike fitter – Lydia has excelled, and will be looking to make progress on that fast roads of the IRONMAN Arizona course towards the front of the race, once out of the water. Lydia Dant - IRONMAN Lanzarote 2022 finish Photo Credit: James Mitchell for Club La Santa After finishing 10th (St George) and 12th (Kona), you can't write off the podium prospects of the consistent Maja Stage Nielsen (DEN) either. The Dane is really consistent across all three disciplines. Jen Annett (CAN) has taken second place this year at both IRONMAN Des Moines and IRONMAN Mont Tremblant, and so is another athlete sure to be chasing the podium positions in the late stages. You can find the full start list here. Recent IRONMAN Arizona Pro winners 2019: Sara Crowley (AUS) – Pro women only race 2018: Eneko Llanos (ESP) / Heather Jackson (USA) 2017: Lionel Sanders (CAN) / Kaisa Sali (FIN) 2016: Lionel Sanders (CAN) / Meredith Kessler (USA) 2015: Lionel Sanders (CAN) / Meredith Kessler (USA) Prize Money: What's on the line? The prize purse on offer this weekend is $100,000 – with each of the winners collecting a $15,000 share of that total. In addition to money, there will be a total of four qualifying slots (two MPRO* / two FPRO) for the IRONMAN World Championship in Hawaii, 12 and 14 October 2023. A valuable opportunity to get the KQ box ticked well in advance. (* Note – Joe Skipper is already qualified by virtue of his victory at IRONMAN Wales). The total funds will be paid ten-deep, as follows: $15,000 $9,000 $7,000 $5,000 $4,000 $3,000 $2,500 $2,000 $1,500 $1,000 Of course, thanks to the formation of the Professional Triathletes Organisation, financial rewards from performance are not solely from on-the-day performances, and this is one of the few 2022 races remaining to improve your ranking. The PTO World Rankings will see a total of $2million awarded at the end of 2022, based up on the final standings in those points tables. The rewards there can be substantial, with a move up or down the rankings system potentially earning you more than any individual event. Odyssey Alcatraz Swim this Saturday Have you always wanted to swim from Alcatraz? You're not alone. Swimming from Alcatraz is one of the most famous, desirable, and enjoyable open water swims (wild swim) in the entire world. Despite lore that swimming from Alcatraz is dangerous, for experienced swimmers with proper support, swimming from Alcatraz can be safe and fun. Odyssey Open Water Swimming offers a wide range of open water swims, including the world-famous Odyssey Alcatraz swim. Each swim is led by coaches and guides, and swim support is available on-hand to assist with exiting the water if needed. 2023 Alcatraz Swims: May 13, June 17, June 24, July 22, August 5, and November 4 Note: All swims are pending US Coast Guard approval. In the event that Coast Guard approval is not given for a swim, participants will be refunded in account credit. Come join us for the ultimate Bay Area open water swim! This event is not a race -- just a friendly swim in an exciting, safe, and comfortable environment. It is a great opportunity for those training for similar events, including the Escape from Alcatraz Triathlon, or people who just want an unforgettable, world-famous swimming experience! The Alcatraz swim is an approximately 2-mile swim from Alcatraz Island to the St. Francis Yacht Club in San Francisco. We will occasionally swim to San Francisco's Ferry Building, which takes the swimmers east instead of west, but is comparable in terms of difficulty. Check the registration site for specific course info. Regardless of course, this swim is for relatively strong swimmers. Before taking on Alcatraz, you should be able to do this distance in a pool (140 lengths of a 25-yard pool) or during our regular group open water swims in Berkeley without stopping. Feel free to contact us if you're not sure if you are up for it. Alcatraz swims are $245 per event. There is a $50 late registration fee within one month of the swim. In addition to the swim itself, registration includes an event t-shirt, an Alcatraz Swim sticker, and a yellow silicone Alcatraz swim cap. All Alcatraz swims will take place in the morning, usually meeting in San Francisco between 5 and 8am. The registration page shows an approximate check-in time, but swimmers will receive an email prior to the event with finalized details. What's New in the 303: Introducing Colorado's Ride - Bill Invitation to TriDot Pre Season Project The Preseason Project® is a triathlon research initiative that helps TriDot quantify and enhance the performance gains that TriDot's Optimized Training™ delivers over training alternatives. Welcome to the 2023 TriDot Preseason Project (PSP) application. Submit this 2-minute app to qualify for 2 FREE months of optimized triathlon training with the TriDot Mark Allen Edition. PSP is an annual R&D initiative that helps triathletes reach their true performance potential through optimized preseason training. It also quantifies the substantial performance gains that TriDot's Optimized Training delivers over training alternatives. You qualify for the FREE training if you meet the following criteria: Planning an Olympic, Half, or Full triathlon for 2023 season Train using a device with GPS and/or power Have not used TriDot in the last 6 months Not a professional triathlete Enthusiastic and motivated to get a jump start on your season! * Applications are reviewed and accepted on a first-come basis and must be fully completed to be considered. Register For Free Video of the week: Alcatraz Swim: Understanding the Currents (Alcatraz to St. Francis Yacht Club/Crissy Field) Closing: Thanks again for listening in this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!
We had a chat with Renee, it was early for us so excuse the croaky voices! Renee is an Australian Pro Long course Triathlete and has been on a crazy journey! From Business Owner & 104kg Smoker to Professional Triathlete in 3.5yrs and now rated 66 in the PTO world rankings. She is super active on the old Socials so if you have any questions I am sure she'll be happy to answer them. You can find her by following the below links: Insta : @ReneeKiley_ Facebook: Renee Kiley Twitter: @reneekiley_ Also if you have any questions relating to triathlon, nutrition, coaching or finding out more about joining our virtual British Triathlon and Ironman Registered Club please contact us directly via the link below! TriTech Race Team Many thanks for listening and we hope to have you with us again soon.
We get super jazzed about sharing meaningful conversations with people looking, finding, and living their purpose, and this episode is no different. Today we have Renee Kiley on the show, a once pack-a-day smoker who worked and partied hearty for many years before transforming her life and becoming a professional triathlete in less than 3.5 years. Renee was an active child; she honed in on basketball and played on the state and national level. Dedication and discipline were not her weaknesses, but she channeled those strengths towards a workaholic life that left her fitness in the dust for over a decade. Her health was steadily declining until one day in 2013 when she spectated at the Noosa Triathlon, and a fire ignited that would not extinguish. We love this story and hope you enjoy a listen! In this episode, we discuss: - smoothie bowls make everything right again - the detriment of having to be in control - escalation of an unhealthy lifestyle - the "gift" of an addictive personality - waking up feeling like an ashtray - the life-changing experience at the Noosa triathlon - saying "yes" to find your passion - the inspiration for turning professional - pushing yourself to come in last - its harder when you don't expect it to be hard - motivation is a consequence of life being good - ten-star moments in life We recognize our Patreon community for their support. They are the sole reason why this podcast is commercial-free. If the YT podcasts help you live a better version of yourself and allow you to flow through life with a bit more ease, then make your pledge at patreon.com/yogitriathlete. We are a small business with a massive global mission. We appreciate your support. Namaste- Jess
Barry tells us all about how he first got into triathlon in the 80s in Omaha, how he left a job as a top exec in the food industry to start a multisport company, and how he found adventure racing — and some of his craziest hallucinations during multi-day races. Barry has been in the sport for a long time, and he has a lot of insight about it what triathlon gets right and what it gets wrong. While he's waiting for inspiration for his next adventure, he's also been writing columns for us. Check them out here: https://www.triathlete.com/byline/barry-siff/ And Laura Siddall joins us again for Sid Talks. She'll be giving us the fun breakdown and the gossip from around the world of tri every week. This episode, we talk about this time of year when sponsorship contracts all come up, what companies are looking for from pro athletes, and what fans want to see from their pros. Plus, what we think are the off-season trends. We mention Renee Kiley's story, which you can read here: https://www.triathlete.com/culture/people/how-renee-kileys-weight-loss-journey-became-a-pro-tri-career/
Barry tells us all about how he first got into triathlon in the 80s in Omaha, how he left a job as a top exec in the food industry to start a multisport company, and how he found adventure racing — and some of his craziest hallucinations during multi-day races. Barry has been in the sport for a long time, and he has a lot of insight about it what triathlon gets right and what it gets wrong. While he's waiting for inspiration for his next adventure, he's also been writing columns for us. Check them out here: https://www.triathlete.com/byline/barry-siff/ And Laura Siddall joins us again for Sid Talks. She'll be giving us the fun breakdown and the gossip from around the world of tri every week. This episode, we talk about this time of year when sponsorship contracts all come up, what companies are looking for from pro athletes, and what fans want to see from their pros. Plus, what we think are the off-season trends. We mention Renee Kiley's story, which you can read here: https://www.triathlete.com/culture/people/how-renee-kileys-weight-loss-journey-became-a-pro-tri-career/
Thanks to last week's guest Angela Naeth. This week we are joined by the reigning 70.3 world record holder Kristian Blummenfelt. Show Sponsor: VENGA Thanks to Venga CBD for sponsoring today's show. Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD. Venga has a no-risk, 60-day, money-back guarantee. It's easy to order online and have delivered right to your door. Get yours at https://vengaendurance.com/303podcast/. Get 30% off your first order with promo code - 303podcast. Subscribe and save 15% on future orders. In Today's Show Feature interview with Kristian Blummenfelt What New in the 303 - Karen Hornbostel Final Race of the Series Endurance News - New Challenge Daytona Wild Card announcements Best New Thing - Levels Health Interview with Kristian Blummenfelt: Kristian Blummenfelt (born 14 February 1994) is a Norwegian triathlete and Olympian, competing at both short course and 70.3 distances. He is the current world record holder for the 70.3 distance, setting a time of 3:29:04 in 2018 and both repeating the feat and bettering his own mark in 2019 with a time of 3:25:21. This was the third victory for him in as many years at the Ironman 70.3 Middle East Championships held in Bahrain. Despite competing in the ITU World Triathlon Series for a number of years, his highest finish was second place until the 31st August 2019 when he took the gold at the Grand Final in Lausanne. Notably, he was part of a 1-2-3 Norwegian finish at WTS Bermuda in 2018, finishing second to his compatriot Casper Stornes and ahead of their third team mate Gustav Iden. This was the first time this feat had been achieved in the ITU. Blummenfelt trains up to eight hours a day, swimming up to 45 km, cycling about 400 km and running up to 120 km per week. 5'8" and 77 kgs / 169 lbs Sporting hero was Dale Oen was a Norwegian swimmer. He was the first Norwegian male to win a medal at a major international long course championship, gold at the 2008 European Championships. @Kristianblu Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast. Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out! Endurance News: LONDON, ENGLAND: The Professional Triathletes Organisation today announced that Sam Long, Danielle Dingman, Magnus Ditlev and Renee Kiley have been selected as wildcards for the PTO 2020 Championship at CHALLENGEDAYTONA®. In Sam Long and Magus Ditlev we see the young guns of the sport, rightfully stepping up to a championship calibre competition. Both in their early 20’s, their recent performances have announced the arrival of what may be the new guard for the PTO and professional triathlon and the pair could well be battling it out for the next decade. In their first clash at the PTO 2020 Championship, we may witness a transcendental moment in sport that has not happened since Nadal and Federer first locked horns over 15 years ago and began a rivalry that brought tennis to new heights and still continues to this day. Danielle Dingman and Renee Kiley represent the unique time-honoured tradition of age-groupers progressing to the professional ranks. Both were on their way to breakout seasons and poised to move up the PTO World Rankings for 2020 when COVID-19 struck, eliminating all opportunities to advance up the rankings into automatic qualifying spots. Kiley’s performance at Cairns was at the level of an automatic qualifier, while Dingman’s victory at the PTO Supported Bear Lake triathlon, besting the PTO World No. 10, clearly indicated she was in good enough form to be awarded a wildcard spot. Sara Hall The Secrets to Peak Performance with Pro Runner Sara Hall What's New in the 303: Biggest news, not posted is Chris Leiferman is now as a wildcard, so we need to mention in addition to Sam Long Chilly Cheeks Duathlon has been approved Alamosa triathlon was kind of cool with the history of it with Amelia Earhart and finding the hot springs I think Courtney Dauwalter is Colorado, she would be a good guest https://www.endurancesportswire.com/tailwind-athlete-courtney-dauwalter-wins-u-s-bigs-backyard-ultra-running-283-miles-over-3-days/?utm_source=ActiveCampaign&utm_medium=email&utm_content=Endurance+Sportswire+Thursday+edition&utm_campaign=ESW+Thursday+10%2F22%2F2020&vgo_ee=9EdCdjkmjBECapBAYVbpFXwFoqDlMHNmyq65fGLdufk%3D Season Wrap Up from Karen Hornbostel Series Posted on October 22, 2020 We could not have asked for better conditions then what we experienced this week. Little wind, nice temperatures and the ozone level was reasonable, considering all the fires in the area. For the men, we had a new course record of 19 minutes flat set by Serghei Tvetcov. Serghei is a professional cyclist, and currently rides for the UCI Continental team Team Sapura Cycling. He is the current time trial champion of Romania and this year he came in second overall in the Tour of Szeklerland and won the individual time trial stage. Second place for the men was Brennan Wertz, who came in two seconds behind Serghel with a time of 19:02. For the women, Betsy Mercer and Jennifer Sharp tied with a time of 23:45. Mia Aseltine the amazing and fastest junior was right behind with a time of 24:07. Ryan Muncy was out again this week and got several great photos! We are honored that again this year Ryan has been part of the KHMTT. He does beautiful work, and we encourage you to support his endeavors by purchasing a photo or two of yourself. You can find all the photos from all seven races here. Levels Health 12 glucose lowering strategies to improve metabolic fitness: A review of 12 strategies that have been shown in research to improve glucose levels in the body. This article offers ideas to consider as you explore your personal data using a continuous glucose monitor (CGM). Metabolic fitness is our ability to keep average and fasting glucose levels in an optimal range, minimize post-meal glucose spikes, optimize insulin sensitivity, and to exhibit flexibility in utilizing different energy sources — including stored fat and glucose — for fuel. In order to improve our metabolic fitness, we have to first track our glucose levels, and then we have to know how to modify them. Fortunately, continuous glucose monitoring (CGM) lets us track how specific foods and lifestyle behaviors are impacting glucose levels in real time, helping us expand our metabolic awareness. With our personal data in hand, we can then turn to the scientific literature to provide us guidance in reaching our goals. This article will explain 12 strategies that have been shown to positively impact glucose levels, and that members of the Levels team have utilized to improve our own metabolic fitness. Eat earlier in the day “Time restricted feeding” means consuming all your day’s worth of calories in a relatively short window, and abstaining from eating the rest of the time. One study in overweight, non-diabetic individuals showed that even engaging in time restricted feeding for just 4 days can lower fasting glucose, fasting insulin, and mean glucose levels significantly. Explore intermittent fasting Intermittent fasting means restricting food intake for longer periods of time, usually for 24 hours or more. A recent small case report in three individuals with type 2 diabetes showed that intermittent fasting could meaningfully reverse diabetes in as little as 7 months. These participants did 24 hour fasts, 3-4 times per week. Bottom line: 24 hour fasts can improve insulin sensitivity. For practical purposes, this means eating breakfast one morning, and then not eating calories again until the next morning. Say no to added sugar and refined foods This one is simple and highly effective: if you’re trying to optimize your glucose, then don’t eat food that was made in a factory, comes in a package of any kind, or doesn’t look at least somewhat like its original form in the wild. Top of the list to eliminate? Added sugars of any kind, refined grains (ie, anything made with refined flour), and refined fruits (ie, juice). Consider fiber a friend In insulin resistant individuals, high amounts of fiber are associated with lower post-meal glucose levels, insulin levels, and lower glycemic variability (glycemic variability refers to up-and-down swings in glucose). In a study of 18 individuals, those who ate ~51 grams of fiber per day had better glucose-related metrics than those who had an identical amount of calories per day, but only ~15 grams of fiber. The fiber sources in this study included legumes, 2 servings of vegetables and 2 servings of fruits per day, and whole grains. Other sources of fiber include seeds (flax, chia, others), all types of beans, and nuts. Use fat and protein to our advantage “Preloading” meals with fat or protein can minimize the quick absorption of glucose into the bloodstream. Similarly, eating fat alone in conjunction with a carbohydrate load will decrease the post-meal glucose spike. Research shows that eating 3 ounces of almonds with a meal of white bread leads to significantly lower post-meal glucose spikes than when white bread is eaten alone. Similar trends were seen when participants were served 1 and 2 ounces of almonds, but the biggest effects were seen with 3 ounces of almonds (~40g of fat). Bottom line: Eating carbohydrates alone is likely to spike glucose more than if the carbohydrates are eaten with fat and/or protein. We utilize vinegar to blunt spikes Vinegar is known to have a glucose lowering effect when taken before or with a meal. One study showed that when about 1 ounce of white vinegar is consumed with a carbohydrate rich meal, post-meal glucose spikes and insulin levels are significantly lower. In addition, vinegar increases satiety ratings of a meal! In this particular study, the carbohydrate used was white bread containing 50 grams of carbohydrates. Bottom line: Taking in a small amount of vinegar along with a carb-rich meal appears to generate a lower post-meal glucose spike. Exercise right Exercise of pretty much any form (including mild aerobic activity, moderate aerobic activity, high intensity interval training, and resistance training) improves metabolic fitness and glucose control. One study showed that a single session of exercise at even a mild intensity (50% or 65% VO2 max) has the ability to significantly increase insulin sensitivity the very next day. Bottom line: Exercise of any type helps with glucose control and metabolic fitness. Short, frequent bursts of exercise seem to be more effective than longer isolated chunks of exercise. Try to be active all throughout the day! Prioritize sleep Sleep is absolutely critical to glucose regulation and metabolic fitness. Restricting sleep to 4 hours per night for just 5 days has been shown to significantly decrease glycemic control and metabolic fitness. In one study, this amount of sleep deprivation led to a higher glucose response to specific foods, and a 40% lower rate of glucose clearance from the blood during a glucose tolerance test, as compared with participants who are able to get 12 hours of sleep per night. Bottom line: We need good sleep (7-9 hours per night for most adults) to have proper glucose regulation. No matter how good a diet is, sleep still plays a key role in metabolic function. Prioritize stress management Stress raises glucose levels, and if we want optimal metabolic fitness, we have to take ownership over managing the stress in our lives. Studies have shown that there is a significant correlation between perceived work-related stress and increased levels of circulating glucose. Bottom line: Stress of any kind can negatively impact glucose levels. Self-care in many forms, including meditation and deep breathing, can promote improved glycemic control and metabolic fitness. Limit saturated fat Ingestion of large amounts of saturated fat has been shown to acutely decrease whole body insulin sensitivity by about 25%. Saturated fats include fatty cuts of beef, pork, lamb, dark chicken meat, poultry skin, dairy foods (milk, butter, cheese), tropical oils like coconut and palm, and margarine. To optimize insulin sensitivity, emphasizing unsaturated fats like nuts, seeds, olives and olive oil, avocado, fish, soybeans, and tofu appears to be a better bet. Bottom line: We try not to overdo it on saturated fat, as it seems to be associated with lower insulin sensitivity. Favoring unsaturated fats is likely better for metabolic function. Don’t chug water with meals Interestingly, multiple studies have shown that drinking a large amount of water with a meal will cause an increase in the peak of glucose and insulin after a meal, likely because the fluid load speeds entry of food into the small intestines for rapid glucose absorption. With that said, good hydration overall is an important part of metabolic health, so we never skimp on water, we just try to be smart about when we drink it in relation to our meals. Bottom line: We try spacing out large amounts of liquids an hour or two from meals. Sprinkle the cinnamon Compounds in cinnamon have been found to improve insulin signaling and glycemic control through a number of potential mechanisms. This is true even in individuals who are non-diabetics: A study of 41 healthy adults assessed whether glucose levels were improved with taking 1 gram, 3 grams, or 6 grams of cinnamon per day for 40 days. The participants were instructed to mix their daily dose of cinnamon powder with apple and milk and consume it. At the end of the 40 day study, those individuals taking any of the doses of cinnamon (1, 3, or 6 grams) all had a statistically significant drop in the post-meal glucose levels after a standardized meal. This effect was largest for the group taking 6 grams cinnamon, who’s post-meal glucose levels dropped from a mean of 105 mg/dL to 92 mg/dL. Additionally, those individuals taking 6 grams of cinnamon had reduced pre-meal glucose levels, indicating that their baseline glucose during the day was lower. Bottom line: Based on the research, cinnamon may be a helpful adjunct in the quest towards improved metabolic fitness. Given that high post-meal glucose spikes are associated with worse health outcomes, cinnamon may be an effective way to blunt these surges. Video of the Week: Arzachena World Cup October 10th with Kristian Blummenfelt came in a close second to Vincent Luis. https://www.triathlon.org/results/result/2020_arzachena_itu_triathlon_world_cup/352548 https://www.triathlon.org/events/event/2020_arzachena_itu_triathlon_world_cup Upcoming Interviews: Carlos Casali has been winning crit and cyclocross races across the nation. He's a bad ass. He raced just this past month at the Valmont CX race winning his category. Closing: Thanks again for listening in this week. Please be sure to follow us @303endurance and @303triathlon 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!
Thanks to last week's guest Angela Naeth. This week we are joined by the reigning 70.3 world record holder Kristian Blummenfelt. Show Sponsor: VENGA Thanks to Venga CBD for sponsoring today's show. Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD. Venga has a no-risk, 60-day, money-back guarantee. It's easy to order online and have delivered right to your door. Get yours at https://vengaendurance.com/303podcast/. Get 30% off your first order with promo code - 303podcast. Subscribe and save 15% on future orders. In Today's Show Feature interview with Kristian Blummenfelt What New in the 303 - Karen Hornbostel Final Race of the Series Endurance News - New Challenge Daytona Wild Card announcements Best New Thing - Levels Health Interview with Kristian Blummenfelt: Kristian Blummenfelt (born 14 February 1994) is a Norwegian triathlete and Olympian, competing at both short course and 70.3 distances. He is the current world record holder for the 70.3 distance, setting a time of 3:29:04 in 2018 and both repeating the feat and bettering his own mark in 2019 with a time of 3:25:21. This was the third victory for him in as many years at the Ironman 70.3 Middle East Championships held in Bahrain. Despite competing in the ITU World Triathlon Series for a number of years, his highest finish was second place until the 31st August 2019 when he took the gold at the Grand Final in Lausanne. Notably, he was part of a 1-2-3 Norwegian finish at WTS Bermuda in 2018, finishing second to his compatriot Casper Stornes and ahead of their third team mate Gustav Iden. This was the first time this feat had been achieved in the ITU. Blummenfelt trains up to eight hours a day, swimming up to 45 km, cycling about 400 km and running up to 120 km per week. 5'8" and 77 kgs / 169 lbs Sporting hero was Dale Oen was a Norwegian swimmer. He was the first Norwegian male to win a medal at a major international long course championship, gold at the 2008 European Championships. @Kristianblu Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast. Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out! Endurance News: LONDON, ENGLAND: The Professional Triathletes Organisation today announced that Sam Long, Danielle Dingman, Magnus Ditlev and Renee Kiley have been selected as wildcards for the PTO 2020 Championship at CHALLENGEDAYTONA®. In Sam Long and Magus Ditlev we see the young guns of the sport, rightfully stepping up to a championship calibre competition. Both in their early 20’s, their recent performances have announced the arrival of what may be the new guard for the PTO and professional triathlon and the pair could well be battling it out for the next decade. In their first clash at the PTO 2020 Championship, we may witness a transcendental moment in sport that has not happened since Nadal and Federer first locked horns over 15 years ago and began a rivalry that brought tennis to new heights and still continues to this day. Danielle Dingman and Renee Kiley represent the unique time-honoured tradition of age-groupers progressing to the professional ranks. Both were on their way to breakout seasons and poised to move up the PTO World Rankings for 2020 when COVID-19 struck, eliminating all opportunities to advance up the rankings into automatic qualifying spots. Kiley’s performance at Cairns was at the level of an automatic qualifier, while Dingman’s victory at the PTO Supported Bear Lake triathlon, besting the PTO World No. 10, clearly indicated she was in good enough form to be awarded a wildcard spot. Sara Hall The Secrets to Peak Performance with Pro Runner Sara Hall What's New in the 303: Biggest news, not posted is Chris Leiferman is now as a wildcard, so we need to mention in addition to Sam Long Chilly Cheeks Duathlon has been approved Alamosa triathlon was kind of cool with the history of it with Amelia Earhart and finding the hot springs I think Courtney Dauwalter is Colorado, she would be a good guest https://www.endurancesportswire.com/tailwind-athlete-courtney-dauwalter-wins-u-s-bigs-backyard-ultra-running-283-miles-over-3-days/?utm_source=ActiveCampaign&utm_medium=email&utm_content=Endurance+Sportswire+Thursday+edition&utm_campaign=ESW+Thursday+10%2F22%2F2020&vgo_ee=9EdCdjkmjBECapBAYVbpFXwFoqDlMHNmyq65fGLdufk%3D Season Wrap Up from Karen Hornbostel Series Posted on October 22, 2020 We could not have asked for better conditions then what we experienced this week. Little wind, nice temperatures and the ozone level was reasonable, considering all the fires in the area. For the men, we had a new course record of 19 minutes flat set by Serghei Tvetcov. Serghei is a professional cyclist, and currently rides for the UCI Continental team Team Sapura Cycling. He is the current time trial champion of Romania and this year he came in second overall in the Tour of Szeklerland and won the individual time trial stage. Second place for the men was Brennan Wertz, who came in two seconds behind Serghel with a time of 19:02. For the women, Betsy Mercer and Jennifer Sharp tied with a time of 23:45. Mia Aseltine the amazing and fastest junior was right behind with a time of 24:07. Ryan Muncy was out again this week and got several great photos! We are honored that again this year Ryan has been part of the KHMTT. He does beautiful work, and we encourage you to support his endeavors by purchasing a photo or two of yourself. You can find all the photos from all seven races here. Levels Health 12 glucose lowering strategies to improve metabolic fitness: A review of 12 strategies that have been shown in research to improve glucose levels in the body. This article offers ideas to consider as you explore your personal data using a continuous glucose monitor (CGM). Metabolic fitness is our ability to keep average and fasting glucose levels in an optimal range, minimize post-meal glucose spikes, optimize insulin sensitivity, and to exhibit flexibility in utilizing different energy sources — including stored fat and glucose — for fuel. In order to improve our metabolic fitness, we have to first track our glucose levels, and then we have to know how to modify them. Fortunately, continuous glucose monitoring (CGM) lets us track how specific foods and lifestyle behaviors are impacting glucose levels in real time, helping us expand our metabolic awareness. With our personal data in hand, we can then turn to the scientific literature to provide us guidance in reaching our goals. This article will explain 12 strategies that have been shown to positively impact glucose levels, and that members of the Levels team have utilized to improve our own metabolic fitness. Eat earlier in the day “Time restricted feeding” means consuming all your day’s worth of calories in a relatively short window, and abstaining from eating the rest of the time. One study in overweight, non-diabetic individuals showed that even engaging in time restricted feeding for just 4 days can lower fasting glucose, fasting insulin, and mean glucose levels significantly. Explore intermittent fasting Intermittent fasting means restricting food intake for longer periods of time, usually for 24 hours or more. A recent small case report in three individuals with type 2 diabetes showed that intermittent fasting could meaningfully reverse diabetes in as little as 7 months. These participants did 24 hour fasts, 3-4 times per week. Bottom line: 24 hour fasts can improve insulin sensitivity. For practical purposes, this means eating breakfast one morning, and then not eating calories again until the next morning. Say no to added sugar and refined foods This one is simple and highly effective: if you’re trying to optimize your glucose, then don’t eat food that was made in a factory, comes in a package of any kind, or doesn’t look at least somewhat like its original form in the wild. Top of the list to eliminate? Added sugars of any kind, refined grains (ie, anything made with refined flour), and refined fruits (ie, juice). Consider fiber a friend In insulin resistant individuals, high amounts of fiber are associated with lower post-meal glucose levels, insulin levels, and lower glycemic variability (glycemic variability refers to up-and-down swings in glucose). In a study of 18 individuals, those who ate ~51 grams of fiber per day had better glucose-related metrics than those who had an identical amount of calories per day, but only ~15 grams of fiber. The fiber sources in this study included legumes, 2 servings of vegetables and 2 servings of fruits per day, and whole grains. Other sources of fiber include seeds (flax, chia, others), all types of beans, and nuts. Use fat and protein to our advantage “Preloading” meals with fat or protein can minimize the quick absorption of glucose into the bloodstream. Similarly, eating fat alone in conjunction with a carbohydrate load will decrease the post-meal glucose spike. Research shows that eating 3 ounces of almonds with a meal of white bread leads to significantly lower post-meal glucose spikes than when white bread is eaten alone. Similar trends were seen when participants were served 1 and 2 ounces of almonds, but the biggest effects were seen with 3 ounces of almonds (~40g of fat). Bottom line: Eating carbohydrates alone is likely to spike glucose more than if the carbohydrates are eaten with fat and/or protein. We utilize vinegar to blunt spikes Vinegar is known to have a glucose lowering effect when taken before or with a meal. One study showed that when about 1 ounce of white vinegar is consumed with a carbohydrate rich meal, post-meal glucose spikes and insulin levels are significantly lower. In addition, vinegar increases satiety ratings of a meal! In this particular study, the carbohydrate used was white bread containing 50 grams of carbohydrates. Bottom line: Taking in a small amount of vinegar along with a carb-rich meal appears to generate a lower post-meal glucose spike. Exercise right Exercise of pretty much any form (including mild aerobic activity, moderate aerobic activity, high intensity interval training, and resistance training) improves metabolic fitness and glucose control. One study showed that a single session of exercise at even a mild intensity (50% or 65% VO2 max) has the ability to significantly increase insulin sensitivity the very next day. Bottom line: Exercise of any type helps with glucose control and metabolic fitness. Short, frequent bursts of exercise seem to be more effective than longer isolated chunks of exercise. Try to be active all throughout the day! Prioritize sleep Sleep is absolutely critical to glucose regulation and metabolic fitness. Restricting sleep to 4 hours per night for just 5 days has been shown to significantly decrease glycemic control and metabolic fitness. In one study, this amount of sleep deprivation led to a higher glucose response to specific foods, and a 40% lower rate of glucose clearance from the blood during a glucose tolerance test, as compared with participants who are able to get 12 hours of sleep per night. Bottom line: We need good sleep (7-9 hours per night for most adults) to have proper glucose regulation. No matter how good a diet is, sleep still plays a key role in metabolic function. Prioritize stress management Stress raises glucose levels, and if we want optimal metabolic fitness, we have to take ownership over managing the stress in our lives. Studies have shown that there is a significant correlation between perceived work-related stress and increased levels of circulating glucose. Bottom line: Stress of any kind can negatively impact glucose levels. Self-care in many forms, including meditation and deep breathing, can promote improved glycemic control and metabolic fitness. Limit saturated fat Ingestion of large amounts of saturated fat has been shown to acutely decrease whole body insulin sensitivity by about 25%. Saturated fats include fatty cuts of beef, pork, lamb, dark chicken meat, poultry skin, dairy foods (milk, butter, cheese), tropical oils like coconut and palm, and margarine. To optimize insulin sensitivity, emphasizing unsaturated fats like nuts, seeds, olives and olive oil, avocado, fish, soybeans, and tofu appears to be a better bet. Bottom line: We try not to overdo it on saturated fat, as it seems to be associated with lower insulin sensitivity. Favoring unsaturated fats is likely better for metabolic function. Don’t chug water with meals Interestingly, multiple studies have shown that drinking a large amount of water with a meal will cause an increase in the peak of glucose and insulin after a meal, likely because the fluid load speeds entry of food into the small intestines for rapid glucose absorption. With that said, good hydration overall is an important part of metabolic health, so we never skimp on water, we just try to be smart about when we drink it in relation to our meals. Bottom line: We try spacing out large amounts of liquids an hour or two from meals. Sprinkle the cinnamon Compounds in cinnamon have been found to improve insulin signaling and glycemic control through a number of potential mechanisms. This is true even in individuals who are non-diabetics: A study of 41 healthy adults assessed whether glucose levels were improved with taking 1 gram, 3 grams, or 6 grams of cinnamon per day for 40 days. The participants were instructed to mix their daily dose of cinnamon powder with apple and milk and consume it. At the end of the 40 day study, those individuals taking any of the doses of cinnamon (1, 3, or 6 grams) all had a statistically significant drop in the post-meal glucose levels after a standardized meal. This effect was largest for the group taking 6 grams cinnamon, who’s post-meal glucose levels dropped from a mean of 105 mg/dL to 92 mg/dL. Additionally, those individuals taking 6 grams of cinnamon had reduced pre-meal glucose levels, indicating that their baseline glucose during the day was lower. Bottom line: Based on the research, cinnamon may be a helpful adjunct in the quest towards improved metabolic fitness. Given that high post-meal glucose spikes are associated with worse health outcomes, cinnamon may be an effective way to blunt these surges. Video of the Week: Arzachena World Cup October 10th with Kristian Blummenfelt came in a close second to Vincent Luis. https://www.triathlon.org/results/result/2020_arzachena_itu_triathlon_world_cup/352548 https://www.triathlon.org/events/event/2020_arzachena_itu_triathlon_world_cup Upcoming Interviews: Carlos Casali has been winning crit and cyclocross races across the nation. He's a bad ass. He raced just this past month at the Valmont CX race winning his category. Closing: Thanks again for listening in this week. Please be sure to follow us @303endurance and @303triathlon and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!
This is part two of a mini series from Witsup and Inside Tri Show Podcasts, where we discuss body image, eating disorders and disordered eating in triathlon. Listen to The Healthy Body, Part One - www.insidetrishow.com/listen We can't thank our guests enough for sharing their stories, thoughts and insights. In part two you will hear from professional triathlete and coach, Jodie Cunnama, along with Specialist Dietician Renee McGregor. In part one you heard professional triathletes, Cody Beals and Renee Kiley, plus age grouper, Felicity Joyce. Find out more about our guests: Professional triathlete Renee Kiley (http://reneekiley.com/) , who triggered this whole series 3x World Champion, coach and mum of 3 Jodie Cunnama (https://www.cunnamacoaching.co.uk/) Multiple Ironman and Ironman 70.3 Champion Cody Beals (https://www.codybeals.com/) Leading Sports and Eating Disorder Specialist Dietician Renee McGregor (https://reneemcgregor.com/) Top age group athlete and coach Felicity Joyce (https://www.instagram.com/flickjoyce3/?hl=en) Be a part of Witsup and support us by becoming a member so that we can keep bringing you great content - www.patreon.com/witsup Support The Inside Tri Show as well - www.patreon.com/insidetrishow
This is the first part of a mini series from the Inside Tri Show and the Witsup Podcast, taking a closer look at body image, eating disorders and disordered eating in triathlon. Look out for Episode 2 coming soon at https://www.witsup.com/witsup-podcast/ (https://www.witsup.com/witsup-podcast/) Over the two episodes, you'll hear from professional triathletes and coaches including Jodie Cunnama, Cody Beals, Renee Kiley, Felicity Joyce and Specialist Dietician Renee McGregor. In part 1, you'll hear an in-depth interview with Canadian Ironman Champion Cody Beals who started to struggle with disordered eating when he went to University and was on the cross country team. "I could see a trend that I could get lighter and I would start to perform better, but I was on borrowed time with that." He says it's taken him a decade to finally feel better about his body. You'll also hear Witsup's Stef Hanson's interview with top age group athlete and coach Felicity Joyce, who was diagnosed with anorexia when she was younger. Felicity explains how her aim to be better, healthier and faster at sport when she was in the last few years of high school spiralled out of control, landed her in hospital and ruined relationships with friends and family. Find out more about our guests Professional triathlete Renee Kiley (http://reneekiley.com/) , who triggered this whole series 3x World Champion, coach and mum of 3 Jodie Cunnama (https://www.cunnamacoaching.co.uk/) Multiple Ironman and Ironman 70.3 Champion Cody Beals (https://www.codybeals.com/) Leading Sports and Eating Disorder Specialist Dietician Renee McGregor (https://reneemcgregor.com/) Top age group athlete and coach Felicity Joyce (https://www.instagram.com/flickjoyce3/?hl=en) BECOME A PATREON (https://www.insidetrishow.com/episode/www.patreon.com/insidetrishow) Thanks to all of the wonderful people who support the show, so I can continue to bring you the best interviews in triathlon every week. It means a lot to me, especially at the moment. Why not join them? Click becoming a Patron of the Inside Tri Show (https://www.insidetrishow.com/episode/www.patreon.com/insidetrishow) . Support Stef Hanson's work by becoming a patron of Witsup (https://www.patreon.com/Witsup) too Sports Tours International This podcast would not be possible without the help of sponsors https://www.sportstoursinternational.co.uk/ (https://www.sportstoursinternational.co.uk/) Find out more about Helen Head over to Helen's website (www.helenmurray.net) to find out more about who Helen is and what she does when she isn't podcasting! Support this podcast
Join Abbie for this weeks interview with the incredible Renee Kiley a successful entrepreneur and now professional triathlete.This episode has the inspiration and top tips we all need at the moment including:How Renee started her business at 24 and achieved great success along with her business partner.How Renee navigated the business through the GFCHow Renee went from 104KG, a smoker and unhealthy lifestyle to professional triathlete in her 30's.How to execute on your goals and play a high performance gameHow to be extraordinaryLessons from business and sportHow Renee is navigating COVID-19Renee was a typical Aussie sporty kid who grew up in a small town in NSW. She played basketball at state and national level up until the age of 17 when she left home in 2000 and moved to the city to attend university. She promptly stopped all forms of sport and exercise in favour of study, work and the party lifestyle.In 2006 she and her business partner started their first business and it absolutely consumed her for the next phase of her life. Somewhere between 2000 when she left home and 2013 she managed to gain a significant amount of weight, reaching 104kg at her heaviest. She had become a pack-a-day smoker and did not exercise over that thirteen year period. Despite being very successful in her corporate life, Renee was extremely overweight, unhealthy and unhappy.By chance, Renee watched a triathlon race for the first time and it sparked what would become an incredible transformation. In January of 2014 she rode a bike for the first time since primary school and swam laps of a pool for the first time since high school. She ran more kilometres in 2014 than she had run in the prior 14 years of her life. Throughout the course of 2014 she lost 43kg – almost half of her body weight.Renee is now a full time Professional Triathlete. Not only did she transform her health and physical appearance but she also completely changed the course of her life and career.Renee is extremely passionate about reaching as many people as possible with her honest and “no nonsense” tips, advice and guidance on being happier, healthier and all round “better” versions of ourselves.Visit: http://reneekiley.com/Insta: https://www.instagram.com/reneekiley_/
This is the remarkable story of how triathlon has completely transformed Renee Kiley (http://reneekiley.com/) 's life. In 2014, the Australian came 252nd in her first ever sprint distance triathlon. “I pretty much walked the 5km” she says. In 5.5 years, Renee has gone from weighing 104kg, with alarming blood pressure readings to racing in the pro ranks. Long gone are the long, boozy Friday lunches, the 7 day working weeks in the office and the daily packet of cigarettes! We go pretty deep in the interview, but Renee is ridiculously open and honest and she reveals she still struggles with her body image. You'll hear: *The 'lightbulb moment' that made her start to change her life around *How she ran on the treadmill and avoided the pool at busy times when she first started exercising, for fear of what others would say *The lessons she's taken from the business world into the triathlon domain and vice versa *Her struggles with body image and disordered eating Like what you heard? If you liked this episode please share it with a friend and get involved on social media, by following Inside Tri Show on Instagram (https://instagram.com/Insidetrishow) and commenting on/sharing posts. Connect with Renee via her website, on instagram (https://www.instagram.com/reneekiley_/) Who is Helen? It's a good question! Head over to her website (https://www.helenmurray.net/) and you'll find all you need to know. HELEN GETS INTERVIEWED! Listen to the recent interview Helen did with https://soundcloud.com/tri-oraklet/helen-murray-inside-tri-show (https://soundcloud.com/tri-oraklet/helen-murray-inside-tri-show) SUPPORT THE SHOW BY LEAVING A REVIEW AND SHARING IT Please support the show by leaving a review and sharing it with a friend. BUY HELEN A COFFEE To help me to continue to bring you the best interviews in triathlon every week, I’d love you to become a patreon and buy me a coffee every so often (https://www.patreon.com/insidetrishow) . POWERED BY 33 FUEL This week's show is powered by www.33fuel.com (https://www.33fuel.com/winter-survival-bundle) . Why not treat yourself to a vegan winter performance bundle? FRIEND OF THE SHOW www.komfuel.co.uk (https://www.insidetrishow.com/www.komfuel.co.uk) INTERVIEW TIME LINE* (not the whole episode) 00:00 A typical Friday 6 years ago? “My ultimate was a long lunch at a fancy restaurant, which means leaving the office by 11.30am, and pretty much drinking at the table until they would come up and say ‘we need to get ready for dinner service' which was around 3.30 in the afternoon, then we would head for drinks in bar, with cigarettes, cocktails and wines and I’d be home by 7.30 or 8 and sleep the hangover off. That was the ideal Friday about 6 years ago. 01.25 Today (Friday) was I woke up at 0540am because that’s the body clock now, then did the house work, came home and had a coffee and then got ready for this interview. 02.00 There are still moments where I have memories and I think ‘wow, my life has changed a lot’. 02.40 2012/2013 I was at the height of my unhealthiness, I was running a successful business which I had been growing since 2007 and I was obsessed with work. But now in hindsight I realise I was unhappy and unhealthy. So 2012, I was in the office 7 days a week, I would sleep in a bit on a Saturday and Sunday but I would still go to the office. And my business partner came up to me at some point in 2012 and he said ‘I don’t care what you do next week, but you are not coming in to the office, you need a break.’ So I booked myself into a health retreat and it was just to de-stress. 05.35 I remember when you got there, they did a series of health checks on you and my heart rate got to 155 beats on a bike just turning the pedals for a few minutes, they weighed me and I was 104kg (16 stone)... Support this podcast
The 3rd most popular episode of Sparta Chicks Radio in 2019 was Renee Kiley on Inspiration, Goal Setting & the Fear of Failure In November 2013, Renee joined friends to watch the Noosa Triathlon. And life hasn’t been the same since. At the time Renee was an overweight, unhealthy, pack-a-day smoker. Yet despite not having ridden a bike or swum laps since she was a kid, Renee set a goal to compete in the Noosa Triathlon the following year. She did that, and more: less than 3 1/2 years later, Renee raced for the first time as a professional triathlete. Many people involved in endurance sports have undergone dramatic transformations; from losing weight, quitting smoking and overcoming major health issues. But I was curious how Renee was able to take her performance and achievements to the next level and became a professional athlete in a sport she didn’t know even existed only a few years ago. So I asked :) Get the full show notes for the episode here. — Visit the Sparta Chicks Radio website here Follow Sparta Chicks Radio on Facebook: facebook.com/SpartaChicks Follow Renee on Instagram:instagram.com/reneekiley_/
This week, Alyssa and Haley chat with Australian professional triathlete Renee Kiley about her inspirational transformation from overweight smoker to professional triathlete in just 3 years. Renee shares the details of her journey from a successful, but unhealthy businesswoman, to training for her first triathlon, and the moment that sparked her belief in becoming a professional triathlete. Renee talks about her season so far from finishing 5th at Ironman Estonia to ending in a bad crash at IM Copenhagen. Hear how she is coping with her recovery, plus her insights about health, motivation to change, and the benefits of a squad environment. Alyssa is off running with a heavy backpack leaving Haley to squeak through this week's episode solo.
In November 2013, Renee Kiley joined friends to watch the Noosa Triathlon. And life hasn’t been the same since. At the time Renee was an overweight, unhealthy, pack-a-day smoker. Yet the race reignited Renee’s childhood love of competitive sport. And despite not having ridden a bike or swum laps since she was a kid, Renee set a goal to compete in the Noosa Triathlon the following year. She did that, and more. In March 2014, Renee lined up at the start of her very first triathlon; a Sprint distance triathlon. And less than 3 1/2 years later, Renee raced for the first time as a professional triathlete. Many people involved in endurance sports have undergone dramatic transformations; from losing weight, quitting smoking and overcoming major health issues. But I was curious how Renee was able to take her performance and achievements to the next level and became a professional athlete in a sport she didn’t know even existed only a few years ago. So I asked :) Get the full show notes for the episode here. — Visit the Sparta Chicks Radio website here Follow Sparta Chicks Radio on Facebook: facebook.com/SpartaChicks Follow Renee on Instagram: instagram.com/reneekiley_/
As recently as 2013, Renee Kiley found herself at the most unhealthy point in her life. She was 229lbs, sedentary and a heavy smoker who was consumed with her stressful career. In 2014, she rode a bike for the first time since she was a kid. That was the beginning of her three year transformation from unhealthy, non-exerciser into a professional triathlete. On today's episode of the Triathlon Taren podcast, we talk with Renee about the staggering changes in her life, how she ended up so unhealthy to begin with, the challenges she faced in getting healthy, how she decided to give up her lucrative career, and her pro triathlon goals. DISCUSSED IN PODCAST Renee's website Renee's Instagram
Renee Kiley (@reneekiley_) has transformed herself from an overweight business owner at 104kgs to a professional triathlete in just 3.5 years. In 2013 at 30 years old, Renee was the owner of multiple successful small businesses, had an extensive investment property portfolio and was earning a very good income. Life looked fantastic on the surface. However, she was also obsessed with work, obese at 104kg, a heavy smoker, unhealthy and unhappy. In March 2014, Renee competed in her first triathlon. Until that first race, she had not swum or ridden a bike since primary school and not run further than a few kilometres here and there in over 10 years. Throughout 2014 Renee lost over 42kg and completely turned her life around. Renee has had an incredible rise in the sport of triathlon. She finished 252nd in that first sprint distance race. She went on to do her first Ironman in August 2015 where she won her age group. She has competed at the Ironman World Championships twice as an amateur. And in July this year, Renee applied for and was granted her Professional Licence. Meaning she is now a Professional Triathlete competing alongside the best female triathletes in the world. In only her 3rd race as a Professional, she finished 2nd. Renee has a passion for talking about her journey, the achievements, disappointments and challenges faced along the way in the hope that it might inspire others to tackle something for themselves that they once thought was impossible. We covered: mindset and managing your emotions we got into some specific triathlon stuff including how she trains some of the gear she uses what Renee eats how she sets goals dealing with negative self-talk, and how her life has become in her own words “so much easier” now she has lost all that weight. To connect with Renee and follow her journey head to reneekiley.com where you’ll find all her social links. If you enjoy the Trench Talk, please remember to hit the subscribe button inside your chosen podcast player. If you have suggestions of your own or just want to say hi, you can email me – podcast@xrm.com.au. Enjoy Trench Talk Episode #030 with Renee Kiley… ---- Show notes and links for this episode can be found at xrm.com.au/podcast. Feel free to email me with any suggestions or feedback to podcast@xrm.com.au. You can find Matt Reynolds on Facebook, Instagram, Twitter and on LinkedIn.
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