Podcast appearances and mentions of rich soares

#482 Run Mechanics and Drills 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 is my run form? Get Gritty: Surround yourself with people who move you forward TriDot Workout of the Week: Interval Run!  Fun Segment: Triathlon Guilty Pleasures    Announcements and News: Upcoming Programming - Our February focus will be on swimming. Mar. 22 - Jason Bahamundi from RunTri Magazine Mar. 29 - USAT CEO Vic Brumfield on USA Triathlon's strategic plan – Elevate 2028: Focus Forward – which is USAT's roadmap to LA 2028 Apr. 5 - Bike handling skills for all conditions Apr. 12 - Essential bike maintenance skills   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: 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: 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: How's my run form, Coach? Here we are going to provide an overview of basic run mechanics and things that I look for when doing a run assessment. I always do run assessments on the treadmill to make sure I have a controlled view and position relative to the athlete. This allows me to get a front, side and rear view of the athlete without having the angle or distance change during the video process. Body Lean Description: The angle of the torso relative to the ground. Purpose: Proper body lean can improve running efficiency and reduce the risk of injury by promoting a forward momentum.   Elbow Angle Description: The angle between the upper arm and forearm. Purpose: Optimal elbow angle (usually around 90 degrees) helps in maintaining balance and rhythm, reducing unnecessary energy expenditure.   Joint Alignment Description: The alignment of joints (shoulders, hips, ankles) during running. Purpose: Proper alignment ensures efficient movement patterns and reduces the risk of overuse injuries.   Foot Strike Angle Description: The angle at which the foot contacts the ground. Purpose: Determines the type of foot strike (heel, midfoot, forefoot) which can affect running efficiency and injury risk.   Cadence Description: The number of steps taken per minute. Purpose: Higher cadence (around 180 steps per minute) is often associated with reduced impact forces and improved running economy.   Vertical Displacement Description: The amount of vertical movement of the body during running. Purpose: Minimizing vertical displacement can improve running efficiency by reducing wasted energy.   Shoulder Stability Description: The ability to maintain stable shoulder positioning. Purpose: Stable shoulders help in maintaining proper posture and reducing unnecessary upper body movement.   Limb Movement Description: The movement patterns of the arms and legs. Purpose: Efficient limb movement contributes to overall running efficiency and balance.   Pelvic Stability Description: The ability to maintain a stable pelvis during running. Purpose: Pelvic stability is crucial for proper force distribution and reducing the risk of lower back and hip injuries.   Rich - Heel Height Symmetry Description: The height of the heel during the swing phase of the gait cycle. Purpose: Symmetrical heel height indicates balanced and efficient running mechanics.   Pronation/Supination Description: The inward (pronation) or outward (supination) roll of the foot during the gait cycle. Purpose: Proper pronation helps in shock absorption, while excessive pronation or supination can lead to injuries.   Foot Strike Position Description: The position of the foot relative to the body when it contacts the ground. Purpose: Ideal foot strike position (under the hips) promotes efficient running mechanics and reduces injury risk.   Rich - Triple Springs and Elastic Recoil Measurements Hip Flexion Description: The angle of the hip joint when the thigh moves towards the torso. Purpose: Adequate hip flexion is important for stride length and running efficiency.   Hip Extension Description: The angle of the hip joint when the thigh moves away from the torso. Purpose: Proper hip extension contributes to powerful push-off and forward propulsion.   Knee Flexion Description: The angle of the knee joint when the lower leg moves towards the thigh. Purpose: Optimal knee flexion helps in shock absorption and energy storage.   Knee Extension Description: The angle of the knee joint when the lower leg moves away from the thigh. Purpose: Proper knee extension is crucial for efficient push-off and stride length.   Ankle Flexion Description: The angle of the ankle joint when the foot moves towards the shin (dorsiflexion). Purpose: Adequate ankle flexion is important for foot clearance and shock absorption.   Ankle Extension Description: The angle of the ankle joint when the foot moves away from the shin (plantarflexion). Purpose: Proper ankle extension contributes to powerful push-off and forward propulsion.   These measurements collectively help in analyzing and improving running mechanics, leading to better performance and reduced injury risk.   Here are short descriptions of some common running drills:   High Knees Description: Running in place while lifting your knees as high as possible. Purpose: Improves hip flexor strength, running form, and cardiovascular fitness.   Butt Kicks Description: Running in place while kicking your heels up towards your glutes. Purpose: Enhances hamstring flexibility and strength, and improves running mechanics.   Strides Description: Short bursts of running at a faster pace, usually 50-100 meters. Purpose: Helps improve speed, running form, and prepares the body for faster running.   Skipping Description: Skipping forward with exaggerated arm and leg movements. Purpose: Improves coordination, rhythm, and strengthens the lower body muscles.   Bounding Description: Long, exaggerated strides with a focus on distance and height. Purpose: Enhances power, strength, and running efficiency.   Carioca (Grapevine) Description: Sideways running with a crossover step pattern. Purpose: Improves lateral movement, coordination, and hip flexibility.   A-Skip Description: Skipping with a focus on driving the knee up and forward. Purpose: Enhances hip flexor strength, coordination, and running form.   B-Skip Description: Similar to A-Skip but with an added extension of the leg forward. Purpose: Improves hamstring flexibility, coordination, and running mechanics.   Heel Walks Description: Walking on your heels with toes pointed upwards. Purpose: Strengthens the muscles in the front of the lower leg and improves ankle stability.   Toe Walks Description: Walking on your toes with heels lifted off the ground. Purpose: Strengthens the calf muscles and improves balance and stability.   These drills can help improve various aspects of running mechanics, strength, and overall performance.   Get Gritty Tip: Find the right scene. Daily Stoic, March 9 “Above all, keep a close watch on this—that you are never so tied to your former acquaintances and friends that you are pulled down to their level. If you don't, you'll be ruined. . . . You must choose whether to be loved by these friends and remain the same person, or to become a better person at the cost of those friends . . . if you try to have it both ways you will neither make progress nor keep what you once had.” —EPICTETUS, DISCOURSES, 4.2.1; 4–5” ― Ryan Holiday, The Daily Stoic: 366 Meditations on Wisdom, Perseverance, and the Art of Living   Prioritizing Growth and Improvement: The quote emphasizes the importance of choosing personal growth over maintaining the status quo. For a triathlete, this means focusing on training, improving techniques, and pushing beyond current limits, even if it means spending less time with friends who may not share the same goals.   Surrounding Yourself with Supportive People: It suggests that the company you keep can significantly impact your progress. A triathlete should seek out a community of like-minded individuals who encourage and support their athletic ambitions, rather than those who might inadvertently hold them back.   Making Tough Choices for Long-Term Success: The quote highlights the necessity of making difficult decisions to achieve long-term goals. For a triathlete, this could involve sacrificing certain social activities or habits that are not conducive to their training regimen, in order to become a better athlete.   TriDot Workout/Drill of the Week:    “Interval Run” Alright, runners, it's time to lace up and lock in—because this week's TriDot Workout of the Week is all about speed, endurance, and dialing in that perfect pacing strategy. We're talking interval runs! Now, if you've ever gone out way too hot in an interval session, only to end up in survival mode by the last rep—congrats, you're human! But today, we're going to do this right. This workout is designed to push your top-end speed in Zone 5 while teaching you how to stay controlled, efficient, and powerful through every interval. Warm-up:  2-3 min jog followed by 2x10 yards or meters of each drill:  High Knees Ankle Springs Hopping Carioca/Grapevine B Skips Walking Lunges   2 x 40-60 yard or meter Strides Leg Swings Main Set:  4 x 4 min @ Z5 (4 min) or  4 x 600 @ Z5 (4 min)   Balance of time @ Z2 Session Note As with all interval runs, be sure to hold a consistent pace throughout the session. Not too fast at first only to go too slow at the end. Focus on maintaining excellent form and staying relaxed during your stride. Push yourself and stay positive and determined despite how you feel during the session. Your recovery periods are full rest, but keep moving.   The key to nailing this session? Hold steady. Don't burn out in the first rep and turn the last one into a death march. Keep that form crisp, stay relaxed, and when it starts to hurt—because it will—remind yourself that this is where the magic happens.   Fun Segment: Triathlon Guilty Pleasures

#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!  

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

#479 Breckebeiner USAT Winter Nats Welcome Welcome to Episode #479 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.  The Breckebeiner USAT Winter National Championship was last weekend in Breckenridge, Colorado and turned out to be the most fun you can have with all your clothes on.  I tell you what, Rich! I was nervous I wasn't going to be dressed warm enough. Man, was I wrong! When all was said and done, I was completely drenched and I'm glad I brought an extra change of clothes. Looking forward to our discussion later and sharing what we learned about this experience!   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: Winter Triathlon Training Tips  Get Gritty Tip: Feel the Fear and Do it Anyway! TriDot Workout of the Week - Rich Fun Segment: Quick Q&A    Announcements and News:   Champions Crowned at the 2025 USA Triathlon Winter National Championships in Colorado BRECKENRIDGE, Colo. - USA Triathlon kicked off the 2025 National Championships season on Feb. 15-16 at the USA Triathlon Winter National Championships in Breckenridge, Colorado, at The Breckebeiner. Athletes from across the U.S. raced the unique winter multisport format that combines running, biking and cross-country skiing, competing for national titles in the Winter Triathlon and Winter Duathlon National Championships. Athletes also raced to qualify for the 2026 World Triathlon Winter Championships.    Group Ride Schedule - March 1st pivot from Garden of the Gods Group Ride to Manitou Incline Group Hike.   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/   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 to Become More Efficient and Powerful Mar. 22 - Trail and Snow Running Tips   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: What did you learn at USAT Winter Nats? Even before last weekend's race, several of my friends and athletes that I coach knew I was going to participate in my first winter triathlon. There was a lot of curiosity before and since the post I've received a lot of continued curiosity and questions about what this event was all about and how to train for one. When I first proposed the idea for doing the Breckebeiner USAT National Championship for Winter Triathlon, I really didn't know what to expect. I know I had my own reasons for being on the fence initially, but I got swept up in the excitement and fun from the interview we did with Vic Brumfield and Liz Kollar from USAT.  Just as I was on the fence, I know this was not a “no brainer” “all in” decision for you initially and for the purpose of this discussion, you and I can unpack what our reservations may have been and contrast it with how we actually experienced this winter triathlon and share some recommendations for others, so they can experience it for themselves. Get Gritty Tip: Feel the Fear and Do It Anyway Fear isn't a stop sign—it's a signal that you're stepping into something meaningful. The fear of failure, judgment, or the unknown is what keeps most people stuck in the comfort zone. But here's the truth: waiting to feel "ready" is the fastest way to stay exactly where you are.  Courage isn't about eliminating fear. It's about moving forward despite it. That first open-water swim? That first race? That business move you've been avoiding? The fear won't disappear before you start—you must start *with it*. And once you do, fear loses its grip.   Challenge: Identify one thing you've been avoiding because of fear. Commit to taking one action toward it today. Don't wait for the fear to subside—prove to yourself that you can move through it.   Grit isn't about never feeling afraid. It's about showing up anyway. TriDot Workout of the Week:  “Big Gear Work” Session Note Perform this session on an indoor trainer. Perform all efforts in race position unless directed otherwise. Planned time in Z6 reflects squats. Time spent in Z5 on the bike automatically earns you equal time spent in Z6, as proxy for your squats since they cannot be tracked on your device.   Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4   Main Set Dismount 30 sec Squats (shoot for 1/second) 30 sec Isometric squat   Mount quickly w/o recovery 1 x 3 min @ Z5 in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount   Dismount 45 sec Squats (shoot for 1/second) 60 sec Isometric squat   Mount quickly w/o recovery 2 x 1 min @ Z5 (60 sec) in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount   Dismount 60 sec Squats 30 sec Isometric squat   Mount 5 min @ Z2 Balance of time @ Z2   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

#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

#477 TriDot Pool School and State of Triathlon Welcome Welcome to Episode #477 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.  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 New Ask a Coach: Webinar with Coach Brandy Ramirez Get Gritty Tip: TBD TriDot Workout of the Week - Best Average 50's Fun Segment: Triathlon Would You Rather - Pool Edition   What do sprinters eat before a race?   Nothing. They fast...     Announcements and News:   Endurance Exchange Summary 2004 U.S. Olympian Andy Potts to Lead USA Triathlon's Paratriathlon Resident Team McLean Hermes Presenters Vic Brumfield Krista Prescott, CMO Justin Trulee Key Statistics: Membership Sales: 80% of memberships are sold through external registration platforms, while only 20% are sold through USA Triathlon. Unique Active Members: In 2024, there were 302,000 unique active members, a 2% growth from the previous year. Membership Breakdown: 121,000 annual members 141,000 one-day or bronze members 40,000 youth members Gender Balance: Overall membership in 2024 was 37% female and 63% male. Age Group Trends: 20 to 29 age group saw a 25% increase from pre-COVID levels, with 10,000 members. The largest cohort is now the 30 to 39 age group, overtaking the 40 to 49 category. Significant reduction in the 40 to 59 age group, primarily driven by 40 to 49-year-old males. Participation Rates: Only 4% of members race three or more times per year. 22% race only once per year. Total participation numbers have decreased from 550,000+ finishes in 2010 to around 280,000 in the last year. Event Numbers: The number of events per state varies, with states like Florida, California, Texas, and New York having healthy event ecosystems. States with fewer events are considered "triathlon deserts". Race Directors: The number of race directors has declined from 761 in 2017 to 472. Key Points: The organization is dedicated to transparency and aims to provide real-time data to help key constituents drive their business decisions. There is a focus on understanding and leveraging data to drive active decision-making. The organization is working on improving the value proposition for race directors, coaches, and clubs. There is a need to address the decline in the 40 to 59 age group and ensure the sport's growth by tapping into younger age groups. The organization is also focusing on increasing the number of events and participation rates to support the sport's ecosystem. I hope this summary helps! If you have any specific questions or need more details, feel free to ask.

#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

Welcome Welcome to Episode #475 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. We hope you enjoyed last week's interview with Coach Erin Carson of ECFIT. This week we continue our programming on strength with a focus on bike strength and the many ways to develop the strength and power that goes into the pedals, but also the considerations for how the bike beneath you plays a role in your best bike performance.  Plus, we have an all new segment called “Athlete Success Stories” that features an athlete, who through commitment, grit and courage, is finding breakthroughs and growth.   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 Feature Athlete Success Story: Laura Hammdorff Ask a Coach: What muscle groups to develop for the bike? Get Gritty Tip TriDot Workout of the Week - 3 Bike Power Building Workouts Fun Segment: “Transition Troubles: Winter Triathlete Edition”     Announcements:   FulGaz Virtual Group Ride Schedule - No change with the Rouvy announcement. If you hadn't heard, Rouvy has purchased FulGaz and IRONMAN will continue to partner with Rouvy. FulGaz is going to continue offering the same services for the foreseeable future.    Our next group ride will be February 1st and we are riding the Pikes Peak ride on our FulGaz Virtual Group Ride.    303 Webinar Series Continues - February 4th 6-7 TriDot Pool School. Every 1st Tuesday of the Month   Announcing Talk Tuesdays (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month.   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 @grit2greatnesscoaching Ask A Coach Sponsor: G2G Endurance Triathletes, ready to train smarter? At Grit2Greatness Coaching, we've teamed up with TriDot to bring you precision and progress. Sign up through either Coach April's or Coach Rich's TriDot links and enjoy seamless onboarding, personalized workouts, and cutting-edge analytics tailored to your goals.   Start with a 2-week free trial, then choose plans starting at $14.99 a month. With the right tools and support, you can achieve the extraordinary. Ready to see what's possible? Click the one of the sign-up links in our show notes to get started today!   Athlete Success Story: Laura Hammdorff Lead In (Rich): January continues our focus on strength. Last week we had Erin Carson of  ECFIT Performance Strength talk with us about strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events.    This week we are steering the conversation to bike strength and mobility programming. If you think we have the magic bullet for developing strength and power on the bike, think again. It takes work, from lots of angles and there is not a straight line to success, ever. How do strength programs, workouts, fueling, physical therapy, bike fit, components, riding apps, threshold assessments and so on factor into your power to weight ratio?    Here to help us unpack developing cycling strength and improving power on the bike is an athlete who I believe embodies “grit2greatness” and is an example of the resilience and tenacity it takes to achieve a goal. Yes we all have goals that we are working toward and the journey toward that goal seems long and winding. Part of the reason we close each episode with the call to “enjoy the endurance journey” is because the journey, not necessarily the finish line, is where we realize the most growth.    Introduce Laura Hammdorff: Laura Hammdorff is a competitive triathlete with an NCAA swimming and cross fit background. When we started working together last year we discussed her triathlon background and goals. Because we are focusing on developing bike power this week, this will be our theme to tell her story. Without giving too much away, it's my hope that by listening to Laura's journey you will find examples of how her grit and tenacity can give you a template for your journey   Discussion Questions to Laura (Rich and April take turns asking questions): Icebreaker - Two Truths and a Lie How would you describe your background in cycling compared to swimming, running and strength training? What was the steepest learning curve with cycling early on? What role did the Triple Bypass play in your development of power and resilience on the bike? How has working with a PT contributed to your development? How have injuries created challenges in your training and racing? Not just overuse, but also previous injuries and limitations? How has bike fit played a role in your performance? How has fueling played a role? How has thinking about the nuances of executing a workout (eg build into power, backloading stress, etc) played into your development? How's your relationship with the FTP? What have you learned about software platforms and their ability to engage and support doing the right training right? .  Ask A Coach: What muscle groups to develop for the bike? Setup (Rich): Here are the different phases of a bike pedal stroke and the muscles used during each phase: Downstroke (1 to 5 o'clock): This phase involves the quadriceps and the gluteus maximus. The primary action is knee extension and hip extension. Pullback (5 to 7 o'clock): The hamstrings and the gluteus maximus are engaged. This phase involves knee flexion and hip extension. Upstroke (7 to 11 o'clock): The hip flexors and the anterior tibialis are primarily used. The action here is hip flexion and knee flexion. Over-the-top (11 to 1 o'clock): The quadriceps and the anterior tibialis help to lift the pedal. This phase involves knee extension and hip flexion.   Get Gritty Tip:   Stop Sleepwalking Through Life    Do you ever feel like you're just going through the motions, like life is passing you by in a blur of routine and mental chatter? You're not alone. Scientists in the UK discovered that our brains have a kind of "autopilot" mode—a trance-like state where we zone out, consumed by trivial thoughts. It's like we're sleepwalking through life, and the result? Days, weeks, even years that feel hollow and forgettable.     Why does this happen? As we age, we fall into patterns. Experiences that once thrilled us now become automatic routines. Think about it: When was the last time you truly experienced something *new*? Remember how slowly time seemed to move as a kid? That wasn't just your imagination. Back then, everything was fresh. Every hour was an adventure, and your brain had to focus on learning, adapting, and figuring out how to respond.     Psychologist William James explained this beautifully in *The Principles of Psychology* over a century ago. He wrote about how, in youth, life feels vivid and stretched out, like an intricate journey. But as adults, our lives tend to shrink into the predictable.     Here's the good news: you *can* break out of this autopilot mode. The key? Newness. Novel experiences force us into the present moment. They snap us out of our mental trance because we can't predict what's coming next or how to respond.     And you don't need to meditate on a mountaintop to find this mindfulness. Learning something new—a skill, a hobby, even a sport—engages both your mind and body, pulling you fully into the moment. The journey toward mastery isn't just about achievement. It's about the fulfillment that comes from being completely engaged in the *process.*     Think of your life as a scrapbook. When you look back on it, what will you see? Is it full of rich, meaningful experiences that make time slow down? Or is it a blur of sameness? If the latter, it's time to wake up. Start saying yes to novelty. Break free from your routine. Add new skills, adventures, and memories to your life's scrapbook.     Because when you take inventory on your life, you'll want to see a collection of stories that prove you *lived.*     TriDot Workouts of the Week:    Here are 3 incredibly powerful workouts for building bike power: Power Intervals, Big Gear Work and 30-30s   Power Intervals Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4     Main Set 2 x 7 min @ Z4 ~70 rpm (3 min) 1 x 3 min @ Z2 1 x 10 min @ Z4 > 90 rpm Balance of time @ Z2 Big Gear Work   Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4     Main Set Dismount 30 sec Squats (shoot for 1/second) 30 sec Isometric squat Mount quickly w/o recovery 1 x 3 min @ Z5 in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount Dismount 45 sec Squats (shoot for 1/second) 60 sec Isometric squat Mount quickly w/o recovery 2 x 1 min @ Z5 (60 sec) in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount Dismount 60 sec Squats 30 sec Isometric squat Mount 5 min @ Z2 Balance of time @ Z2 30-30s   Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4     Main Set 4 sets of 4 x 30 sec @ Z5+ (30 sec @ Z3) with 2 min @ Z2 rest between sets Balance of time @ Z2   That's this week's TriDot workout of the week! Give it a go and tell us about your experience!   Today's Fun Segment: Transition Troubles (Winter Triathlete Edition) Concept: Players navigate a series of humorous and absurd challenges they might encounter during a triathlon transition. You describe a scenario, and they have to choose how they'd handle it. The Shoe Switcheroo: You reach T2 and realize your running shoes are missing, but there's a pair of Yeti slippers sitting in your spot. Do you: a) Wear the slippers and hope for the best. b) Run in your bike shoes. c) “Borrow” a random pair of shoes from someone else's transition area. The Snack Attack: Your nutrition bag was replaced with a box of donuts. Do you: a) Eat the donuts and enjoy the sugar rush. b) Offer them to other athletes as a goodwill gesture / barter. c) Ignore the donuts and power through without your planned nutrition. Helmet Havoc: You find your helmet filled with shaving cream. Do you: a) Scoop it out with your hand and put it on anyway. b) Run back to the start to see if someone will lend you a helmet. c) Smear the shaving cream on your face like war paint and declare yourself ready for victory! Ski Struggles: You're ready to start the ski leg, but you see that someone has put peanut butter on the underside of your skis. Do you: a) Attempt to ski anyway and hope the pb melts off. b) Lick the peanut off (protein boost, right?) c) Use it as ski wax, and convince others that it's a secret performance hack.   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   Shoutouts to: @genucan @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem #grit #grit2greatness #usatriathlon #wintertriathlon #breckenbiener  #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach  

#474 Erin Carson Strength and Mobility It's another exciting week in the 303 my friends. We had an amazing webinar with Coach Erin Carson of ECFIT. It was so wonderful to share this secret weapon with our athletes and the 303 listeners who joined us on Tuesday night. Having had Erin Carson on my TV in my home gym for the last 7 months or so, it was strange to see her sitting at a desk. I should have put out a betting pool on how many minutes she could sit in her chair without getting up to demonstrate something. Spoiler alert, it happens at 35:57 into the video. 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: FulGaz Virtual Group Ride Schedule - Our next group ride will be February 1st and we are riding the Pikes Peak ride on our FulGaz Virtual Group Ride. I rode from mile 12 to the top last weekend and it took me 1:20ish to get to the top 5 miles.  the 1st Saturday of every month. April, tell us what ride we are doing on February 1st. Upcoming Programming - Our January on strength and mobility and we are super grateful to have Erin Carson as a part of this programming to share her expertise on strength, stability and mobility. Next week we will talk about which muscles you are recruiting through the bicycle pedal stroke and what you can do to build that strength.  303 Webinar Series Continues - February 11th 6-7 TriDot Pool School Talk Tuesdays (aka Office Hours) with Coaches April Spilde and Rich Soares. Every Tuesday  Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnesscoaching Ask A Coach Sponsor: G2G Endurance Triathletes, ready to train smarter? At Grit2Greatness Coaching, we've teamed up with TriDot to bring you precision and progress. Sign up through either Coach April's or Coach Rich's TriDot links and enjoy seamless onboarding, personalized workouts, and cutting-edge analytics tailored to your goals.   Start with a 2-week free trial, then choose plans starting at $14.99 a month. With the right tools and support, you can achieve the extraordinary. Ready to see what's possible? Click the one of the sign-up links in our show notes to get started today!   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   Interview: Erin Carson Erin Carson is Founder and Head Coach ECFIT Performance Strength.  As the head coach for ECFIT she provides strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events. Her clients include world champions and olympians as well as everyday athletes seeking excellence.  Get Gritty Tip: Embrace the Recovery (even when it isn't pretty) Resilience isn't about avoiding failure—it's about how you recover. Every stumble in training, whether it's a missed workout, a bad race, or a tough session that didn't go as planned, is an opportunity to rebuild stronger. Reframe setbacks as stepping stones. Ask yourself: What did I learn? How can I grow? As triathletes, we build resilience by leaning into discomfort and using it to fuel our comeback. Remember, the path to greatness isn't linear—it's the grit to keep going that sets you apart. Reflective Questions: What is one lesson I can take away from my most recent setback or challenge?   How do I typically respond to adversity, and what small shift can I make to approach challenges with a growth mindset?   What support or tools can I use to help me come back stronger the next time I face an obstacle?   Remember, the difference between stumbling blocks and stepping stones is how you use them. TriDot Workout of the Week:  TriDot Workout of the Week - MAV Shuttles Warmup ~10 min @ Z2 with 3-4 x 20 sec Strides Main Set Priming: 4 min progression run ending with last 1 min @ Z4 2 Rounds (3 min @ Z2): 6 x 20 sec @ Z6 Effort (20 sec @ Z1) Z6 pace is as fast as you can go and complete the session with relatively consistent efforts. Balance of time @ Z2 Session Note Accelerate from a stop to 'fast' for a 20-second total effort with great form. This is followed by a very slow jogging recovery for 20 seconds. This session can be done in a 'shuttle' format where alternating 20-second fast efforts go back and forth across the same stretch of space. eg. Run your first 20-second fast effort from Point A to Point B. From Point B, do your jogging recovery as an out and back returning to Point B at the end of 20 seconds. Your next 20-second fast effort will be from Point B back to Point A. The following recovery will be an out and back jog from and returning to Point A. Repeat the back-and-forth pattern for the prescribed number of fast efforts. The goal and motivation is to run fast enough for each 20-second fast effort to be able to cover the same distance without slowing down toward the end of the session. Older and heavier athletes should be careful to take smaller, quicker steps during acceleration...not longer more intense, stressful strides. Stay tuned, train informed, and enjoy the endurance journey!  

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!

Have you ever wondered what all goes into making a podcast? In this episode, Andrew Harley hosts four fellow triathlon podcasters: Rich Soares, Mike Bosch, Jillian Carlson, and Matt Sommer. Together, the five of them share how they began hosting and some lessons they've learned along the way. While there is great insight into the heartfelt and fun conversations that make it to the airwaves, you also won't want to miss these hosts talking about what they didn't air! Cue the blooper reel! 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. TriDot and Dimond Bikes are a dynamite race day 1 – 2 punch. Dimond provides you with the Ferrari of bikes, and TriDot Training develops your engine. We are excited to partner with Dimond on some really cool offers. If you are new to TriDot, we're offering 6 months of the Mark Allen Edition of TriDot with the purchase of a Dimond. If you are already a TriDot athlete, we are offering either an upgrade credit or TriDot store credit with your new bike. Head to DimondBikes.com for all the info, and to dream up your very own bike.

Last week Bill and I were getting geared up for El Tour de Tucson and Ironman Arizona. Today we are going to give a first-hand report on the pro races at Ironman Arizona and do a recap of El Tour de Tucson.   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 IM Race Mistakes and How to Avoid Them Endurance News Ironman Arizona Race Report El Tour de Tucson Recap What's new in the 303 How to Prepare Your Bike to Travel   Feature Discussion: IM Race Mistakes & How to Avoid Them Swim DNF: At IMAZ Sunday, approximately 150 athletes DNFd during the swim. The most common cause seemed to be hypothermia or simply being too uncomfortable in cold water to push through. The water temperature was a cool 60.8 degrees (mandatory wetsuit) and I admit that's approaching my limit for comfort.   Tips to Avoid Swim DNF: Be a good swimmer. If you are swimming the Ironman distance you should be swimming at least 10K per week and preferably 15-20K. Your longest swim should be around 5K (longer than the 4.2K of IM). Cold water exposure in the two weeks leading up to the race. This can be ice baths at home or properly supported cold open water with or without wetsuit as appropriate to be exposed to very cold water. Have a good fitting long-sleeve wetsuit with a 5mm or thermal jersey Neoprene cap that fits snugly but doesn't constrict airway (optional double cap) Booties allowed at 65 degrees or colder Vaseline for your face   Bike: The two issues I observed this weekend were mounting and mechanical. Since this was Ironman and most people have their shoes on coming out of the changing tent, not to mention the soft grass surface of the transition area, most do not have the flying mount problem where you can't get your feet in the already clipped in shoes. Most of the near collisions were due to athletes still feeling wobbles from the swim.   One guy had his chain get caught I his rear derailer and he nearly made it worse by trying to ride on it.   Another had a flat the moment he rode out of T1. He had replaced his perfectly fine tubes with brand new ones the day before the race and apparently pinch flatted them. Billy and I helped him fix his flat. Shame.   Tips to Avoid a Bike Mount Disaster: Practice mounts and dismounts Practice change tubes Shake out the bike setup at bike check in If when an issue arises, take a deep breath and slow down   Run: Chaffing - avoidable by using anti chaffing products, testing what you will be wearing on race day during race rehearsals and changing into clean and dry run gear in T2. Dehydration - having practiced your nutrition several times before showing up on race day   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: El Tour de Tucson and Its Dual Personality in the Desert By Bill Plock   November 22, 2022, Tucson: El Tour de Tucson circled the fragile ecosystems surrounding Tucson where Saguaro cacti come to life, thirsty rivers cut the desert, and dreamers come to dream. For thousands of years, people have thrived in this at-first-glance difficult environment. Its dry and hot reputation, while well deserved in summer hibernates in November and offers the perfect weather to ride or race.  It's this dual purpose that gives this tour a dual personality and makes it unique.   Top racers from around the country (the world really) converge in the desert to compete. Riders can qualify for Platinum status to give them a more favorable starting position and a better shot at winning Tissot watches—no monetary prizes.  Riders choose 32, 63, or 102 miles. Said ride director TJ Juskiewicz, about 500 race and the other 7,000 enjoy a well-supported tour.   The logistics of closing roads and controlling intersections for 7,500 riders to ride or race so many miles during most of the day in a big city is incredible. The winner in the 102-mile race was able to average almost 27 mph thanks to top-notch police support. I took about twice as long and received the same support.   I chose to chat as I do, meet some folks and not bonk on undertrained legs and lungs! I made it in part thanks to my podcast partner and close friend, Rich Soares who pulled me more than I pulled him, by a lot! This tour showcased so many personal missions. Whether it was the couple recently married on their honeymoon ride. Or 7-year-old Ariana who rode all 102 miles in about seven and half hours and set a record as the youngest known person to ride a century. Or, Timothy from the Pueblo Road Warrior team (supported by We Ride 4) rocked the 102 miles in his tennis shoes and smiled the whole way.   The vibe oozes a recipe of seriousness, fun, and gratefulness. The contrast of colorful cyclists streaming through the desert, pecan farms, airplane graveyards, and adobe buildings on sleepy streets made the time pass fast. Aid stations all featured friendly bike valets to hold your bike. Kids from the Optimist club or the Boy Scouts or many other local groups smiled big and made us feel very welcomed. Said Rich Soares, “The volunteers were great ambassadors of Tucson and the friendly bike valets were a nice touch and surprise”   That feeling of gratefulness is not an accident. Said Juskiewicz, “We gave away 550 free bikes to kids and our 50+ non-profit partners raised over $5,000,000 for their charities through the  El Tour partnership.”   Coloradans were all over the place. Executive Director of Team Evergreen, Jen Barbour won her age group, and Pete Piccolo, Executive Director of Bicycle Colorado was 22nd overall in a very competitive field that included Primal Ambassador and Tour de France star Jens Voigt who finished 53rd. Other ex-pro's like George Hincapie, Bob Roll, and Christian VandeVelde joined in the fun and said Juskiewicz, “having the rock star pros there was something that took this year over the top.”   Maybe this tour reflects the native Saguaro cactus more than we know. It takes 75 years for Saguaros to grow “arms” to help for better reproduction and continue to flourish and spread more seeds. They stand tall in the desert and have supported human life for thousands of years.  Less than one in a million seeds germinate for this defining plant only found in this area.   As this tour ages and grows, it attracts more and more cyclists and helps more and more people. Its arms are dreams and a safe harbor for so many charities raising money to spread more seeds and help humanity. As a late-season destination, a challenging well-run ride, a trip to Tucson makes for a nice warm-up to enjoy Thanksgiving week and reflect on what's important.   IRONMAN Arizona 2022 - Pro Race, Age Group Kona Slots, Observations There were reasons to be excited about this pro race. On the women's side you had Sarah True, Skye Moench, Lauren Brandon, Melanie McQuade and others. On the men's side you had 70.3 World Champs 2nd place Ben Kanute taking his first swipe at the full distance. Familiar names like Sam Long, Matt Hansen, Joe Skipper and Bart Aernouts.   Pro Women: Lauren Brandon, Sarah True and Skye Moench were 1, 2 and 3 out of the water. Skye would take Sarah's spot at mile 28. By mile 66 Laruen Brandon dropped back to 3rd with Skye leading the way and Sarah just biding her time. Skye entered T2 about 3 minutes before Sara True and Lauren Branden arrived 2 minutes later. About a mile into the run, Sarah True took the front and held that position the rest of the run. By mile 8, Melanie McQuaid moved up to 3rd, but she would fall back to 6th by then finish. At mile 14 they came through and I was giving the pro women splits. Sarah True held on to 1st, Skye Moench held on to 2nd and Daniel Lewis would finish 3rd.   Pro Men: Andrew Hosfall-Turner was first out of the water with Ben Kanute on his heels. By mile 30, Ben Kanute was in control with Joe Skipper in 3rd, Matt Hanson in 5th and Sam Long in 7th. Billy Edwards and I saw them come through and called out splits. At T2 it was Kristian Hogenhaug in first, followed by Joe Skipper in 2nd, Ben Kanute in 3rd, Sam Long in 4th and Matt Hanson in 5th. My mile 5, Matt has passed Sam and swapped positions. By mile 12 Joe Skipper and Hogenhaug swap positions. Hogenhaug blows at mile 23 and it's now the podium of Joe Skipper Matt Hansen and Ben Kanute in that order.   What's New in the 303: Leaving On A Jet Plane: How To Travel With Your Bike Article and photos by: A.V. Schmit   With the major airlines removing the draconian fees associated with flying with a bike, you may be tempted to bring your bike with you on your next vacation. Passengers on American, United and Delta will pay the same amount for a bike as they would for any other piece of checked luggage under 50 pounds — about $30. That's a far cry from the $150 each way to fly with a bike, only a years ago.   International flights typically offer two checked bags per passenger with no additional cost, so the idea of traveling for an international IRONMAN or IM 70.3 is a lot more approachable. And… If you plan on racing, having the bike you trained with is an essential part of being successful.   “Woot, woot, I can travel with my bike,” they thought, until they realized, “Oh wait, I don't know how to pack my bike for travel.”   Fear not, I can show you some pretty simple techniques to keep your “baby” safe on a plane.   If you are my age, I'm sure you remember the 1970's American Tourister luggage commercial with the Gorilla. And if you don't recall, here it is on YouTube:   The point is… baggage handlers typically tend to be a lot less careful than you might want them to be with your bike. So you need to take steps to prepare your bike for travel the best that you can.   For airline travel, there are really two basic categories of luggage to carry a bike — Padded soft case or hard plastic case. Both have their advantages and disadvantages. With a padded soft case, you typically have to disassemble less of the bike, especially on a triathlon bike. But a soft case does not offer as much protection as a rigid case.   With a rigid bike case, your bike has more protection, but more of it needs to be disassembled to fit. A rigid hard case does offer more protection than a padded soft case. In the event of a catastrophic situation, like a very heavy piece of luggage falling from a height or the bike case falling off the luggage carrier, either event will likely damage the bike contained within either type of case.   Sci-Con TSA 3.0 Triathlon Travel Bag " Trico Iron Case Left, Sci-Con Aerocomfort TSA 3.0 Triathlon Travel Bag. Right, Trico Iron Case.   OK, onto packing a bike for travel. In this example I'm packing a Cervelo P5 three in a Sci-Con Aerocomfort 3.0 padded triathlon bag.   Step 1 – Remove the pedals, and wipe the grease off the spindles with a paper towel or shop rag. Don't worry, we are going to pack a bit of bike grease for re-assembly when we get to our destination. I tend not to want to travel with a full tube of grease, rather I like to squirt a small blob into a heavy-duty zip lock bag. It's lighter, and you are less likely to run afoul of any hazardous chemical limits.   Step 2 — Remove bottle cages and other accessories. Wrap them in bubble wrap for protection and storage later in the process. And, while you're at it, remove any CO2  cartridges, as compressed gas of any kind is not allowed on a plane. Be sure to get replacements at your travel destination.   Bottle cages, pedals and rear derailleur ready for removal and padding.   Step 3 — If you don't have access to a bike stand, then it makes the most sense to remove the wheels from the bike and use the alloy cradle of the bag to support the bike for the rest of the procedure. A P5, as well as many tri-bike frames, has horizontal drop outs, so you will need to slide the rear end of the bike into the Frame Defender Armature and then use the quick release at the front to secure the forks.   If your bike uses thru axles, you will need them to secure the bike frame to the armature.   Step 4 — At this point, I like to wrap the frame in closed cell foam to protect the finish from accidental chips or dings. With the popularity of online shopping, you probably have some thin closed cell foam hanging around the house. If not, you might stop by your local bike store to see if they have any leftover foam packing material from in-bound bike shipments. You can also use “bubble wrap,” but I've found it to be less effective than closed-cell foam.   Step 5 — Since the advent of 11-speed drive trains, virtually all road / triathlon groupsets have a “master link” in their chains. A master link is a special link that uses a mechanical connection to connect the chain. With a simple pair of specialized pliers, it's easy to remove the chain and package it in bubble wrap.   While many boxes and bags make chain removal optional. It's my thinking the more you can do to protect the frame from damage, the better. A chain moving around inside a bag or box can really do a number on your bike's paint. Just take it off.   Step 6 — Remove the rear derailleur. On a Shimano Di2 or SRAM AXS, this is a very straightforward procedure. For Di2 you simply unplug the E-Tube wire and use a hex wrench to remove the derailleur. On a SRAM system, simple use a hex wrench and remove the rear derailleur. It is advisable to remove the battery in the case of SRAM AXS as well, prior to placing it in a zip-lock bag and bubble wrapping it.   For Di2, just make sure the shifters and the battery are disconnected to prevent accidental “shifting” during travel from draining your battery.   For a traditional mechanical derailleur, remove the mounting bolt with the appropriate hex wrench, wrap the derailleur in bubble wrap and tuck it in-between the chain stays and secure it. Be careful not to kink the cable housing.   Step 7 — Remove the quick release skewers from the wheels and place them in the pockets on the left and right side of the bag.   If your bike uses disc brakes, it's recommended that you remove them prior to packing the bike. I know, it's a pain, but so is a slightly bent disc that is rubbing as the wheel rotates. Most disc wheels are either 6-bolt or center-lock.   If your wheels are 6-bolt, you will likely need a T25 Torx wrench to remove and reinstall them at your destination. And if it is 6-bolt, you may want to bring a few extra bolts just in case 1 or 2 of the T25 heads get stripped during the process.   If your wheels use center-locks, be sure to pack the tools you will need to get them back on.   Step 8 — After you have removed the pedals, chain, rear derailleur, water bottle cages and accessories. Wrap them carefully in bubble wrap and place them in the storage bag that will be placed under the down tup of the frame and secure the bag. This is also a great place to stow the tools you will need to put the bike back together when you arrive at your destination.   Step 9 — Add additional padding to delicate parts of the bike, including the shifters mounted on the aero extensions.  Insert the wheels into the pockets on the left and right of the bag. Be sure to remove your skewers and wrap them in bubble wrap before you stow them in the bag.   Secure the Velcro and other straps and prepare to close the bag. Before you do, it is a good idea to take some pictures of your packing job so there is no question about how the bike was packed in the event there is an incident during travel.   Step 10 — BONUS — If you use an iPhone, then I would highly recommend you place an Apple AirTag somewhere in the bag. This gives you extra piece of mind that your bike has made it on the plane safely. An AirTag is a blue tooth device that can use the location data of any iPhone it encounters to pinpoint the position of your bike.   Your bike arrives in tact, you've taken the time to put it back together and now it's time to rack it and race the next day.   Video of the week: Skip This Week   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!

Welcome to Episode #355 of the 303 Endurance Podcast and our 2022 Kona Countdown Special! You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Keep your fueling fresh with new UCAN Pineapple Edge. UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   In Today's Show Endurance News Eliud Kipchoge Breaks Marathon WORLD RECORD In Berlin Kona Countdown; Tri Rating 2022 Kona Report What the locals think about a 2-day Kona Sea Otter Europe draws nearly 60'000 for 6th edition What's new in the 303 Endurance Runner Robbie Balenger Crushes Colorado in New Documentary Film Video of the Week Eliud Kipchoge Breaks Marathon WORLD RECORD In Berlin, Runs 2:01:09   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: Eliud Kipchoge Breaks Marathon WORLD RECORD In Berlin CNN   Kenya's Eliud Kipchoge broke his own world record, lowering the mark to 2:01:09, as he powered to victory at the Berlin Marathon on Sunday.   Shaving 30 seconds off the record he set at the same event four years ago, Kipchoge set a pace that no one could match over the entire 26.2 miles and secured his 15th career marathon win out of just 17 starts.   Ethiopia's Andamlak Belihu and defending champion Guye Adola stayed with the 37-year-old for the first half of the race but dropped away as Kipchoge pressed on for victory and eventually crossed the finish line opposite the Brandenburg Gate alone.   Double Olympic champion Kipchoge became the first athlete to run a marathon distance in under two hours in Vienna in 2019 but this was not recognized as an official world record since it was set with a team of rotating pacemakers and not in open competition.   For this official record, Kipchoge started fast, setting a 10km time split of just 28min 23sec and reaching the halfway mark in under an hour.   Adola matched him step for step throughout the opening ten kilometers but only Belihu could remain with Kipchoge as the race crossed halfway.   After 25km, Kipchoge began to pull away from Belihu too, and though his blistering pace slowed slightly, he remained comfortably ahead of the world record all the way to the line.   His compatriot Mark Korir finished more than four minutes afterwards, in 2:05:58, to take second place while Ethiopia's Tadu Abate completed the podium with a time of 2:06:28.   In the women's race, Ethiopia's Tigist Assefa set a course record and took the win in 2:15:37, the third fastest time in history and 18 minutes faster than her previous personal best.   Starting just her second marathon after making the switch from the 800m, Assefa ran 1:08:13 to remain with the pack for the first half of the race, before she recorded a negative split of 1:07:25 to distance the rest of the field.   Rosemary Wanjiru of Kenya finished second with a time of 2:18:00, while Ethiopia's Tigist Abayechew finished three seconds later in third place.     Kona Countdown: Past Records         Changes     Schedule Saturday, October 01, 2022 Start End Event Location 6.30am 10.00am VinFast IRONMAN® World Championship Kailua Pier  Information Booth 7.30am Kona Town Fun Run Begins at Hale Hālāwai – Ali`i Drive 9.00am 4.00pm `Ohana Info Center/Volunteer Station/ KBH Conference Room 6  Lost and Found Sunday, October 02, 2022 Start End Event Location 5.30am 6.45am Ho`ala (Rise to the Occasion) KBH - Honu's Lawn  Training Swim, Packet Pick-up  Onsite registration is not available. 6.30am 11.00am VinFast IRONMAN® World Championship Kailua Pier  Information Booth 7.00am Ho`ala IRONMAN® Training Swim -2.4 miles Kailua Bay Swim Entrance 9.00am 4.00pm Athlete Check-in KBH Ballrooms 2, 3, 4 9.00am 4.00pm `Ohana Info Center/Volunteer Station/ KBH Conference Room 6  Lost and Found 1.00pm 3.30pm IRONKIDS® Keiki Dip-n-Dash Registration KBH Canoe Landing 4.00pm IRONKIDS® Keiki Dip-n-Dash Ka`ahumanu Place 6.00pm 8.00pm Heroes of Hawai`i (Hawaiian Cultural Legacy) KBH Lu`au Grounds Monday, October 03, 2022 3.00pm Parade of Nations (athletes gather at 2pm) KBH to Hale Hālāwai, Ali`i Drive Tuesday, October 04, 2022 6.00pm E Komo Mai (Welcome) Banquet KBH Parking Lot 8.00pm Race Briefing -English KBH Parking Lot Wednesday, October 05, 2022 9.00am 6.00pm Final Day Athlete Check-in KBH Ballrooms 2, 3, 4 11.30am 6.00pm Bike/Helmet/Gear Check-in Bike Compound Area  for Athletes racing Thursday ONLY Kailua Pier Thursday, October 06, 2022 - RACE DAY 4.30am 6.15am Personal Needs Drop/Transition Opens Kailua Pier 5.00am 12.30am `Ohana Info Center/Volunteer Station/ KBH Conference Room 6  Lost and Found 5.30am 1.30am Media Center KBH Ballroom 1, 2, 3 6.25am Race Start - Professional Women Kailua Pier 6.27am Race Start - PC/HC Athletes Kailua Pier 6.30am Wave Start - Women 30-34 Kailua Pier 6.35am Wave Start - Women 35-39 Kailua Pier 6.40am Wave Start - Women 40-44 Kailua Pier 6.45am Wave Start - Women 18-29 Kailua Pier 6.50am Wave Start - Women 45-49 Kailua Pier 6.55am Wave Start - Women 50-54 Kailua Pier 7.00am Wave Start - Women 55+ Kailua Pier 7.25am Wave Start - Men 65+ Kailua Pier 7.30am Wave Start - Men 60-64 Kailua Pier 7.35am Wave Start - Men 50-54 Kailua Pier 7.40am Wave Start - Men 25-29 Kailua Pier 9.00am 1.00pm Accreditation Office KBH Monarchy Room 7.00pm 1.00am Bike & Gear Pick-up Kailua Pier  Friday, October 07, 2022 11.30am 6.00pm Bike/Helmet/Gear Check-in Bike Compound Area  Kailua Pier   Saturday, October 08, 2022 4.30am 6.15am Personal Needs Drop/Transition Opens Kailua Pier 5.00am 12.30am `Ohana Info Center/Volunteer Station/ KBH Conference Room 6  Lost and Found 5.30am 1.30am Media Center KBH Ballroom 1, 2, 3 6.25am Race Start - Professional Men Kailua Pier 6.40am Wave Start -Men 35-39 Kailua Pier 6.50am Wave Start -Men 30-34 Kailua Pier 7.05am Wave Start - Men 40-44 Kailua Pier 7.20am Wave Start - Men 45-49 Kailua Pier 7.35am Wave Start - Men 55-59 Kailua Pier 7.40am Wave Start - Men 18-24 Kailua Pier 7.00pm 1.00am Bike & Gear Pick-up Kailua Pier  (no earlier than 7.00pm and no later than 1.00am)   Kona Locals Ask Ironman Visitors for Respect SEPTEMBER 27, 2022 SUSAN LACKE In less than two weeks, the Ironman World Championship will return to the Big Island in a big way – with a two-day format to accommodate the backlog of athletes who qualified for the race in 2020, 2021, and 2022. But not everyone is happy about the return of the race and its expansion – specifically, the people who call Kona home.   “We have a lot of people who are excited because they love Ironman, but also a lot of people who do their best to avoid the race,” says Skye Ombac, a lifelong Kona resident and triathlete who will be racing in this year's event. “This year, it just feels twice as difficult to coexist with the two-day format and twice the amount of athletes.”   The relationship between Kona and Ironman is a complicated one. Certainly, tourism is a large part of the island's economy, and during the COVID pandemic, a decline in travel meant a loss for most residents. Many businesses closed, and hotels and restaurants operated at a fraction of their capacity. When local authorities issued shutdown orders, Hawaii unemployment levels rose to those not seen since the Great Depression, topping out at 25 percent. But even though tourism has resumed, the island still hasn't fully recovered. Many restaurants and hotels are understaffed, as are grocery stores and gas stations.   But that doesn't necessarily mean locals are excited about the return of tourism, either. According to a recent state-commissioned survey, 67% of Hawaii residents agreed that their island is “being run for tourists at the expense of local people,” and only 39% agreed tourism is “mostly positive.” Resident dissatisfaction with tourists is multifaceted: The overwhelming majority (92%) of locals felt visitors were not educated enough on protecting Hawaii's natural environment and local resources; other factors include the impact of the vacation rental industry and ignorance of the residents' quality of life. Add the extra hassles that come with hosting a two-day Ironman event, and these feelings become even stronger.   RELATED: How Is Ironman Going to Pull off Two Days of Racing in Kona?   Triathletes on a training ride for the Ironman World Champs in Kona Triathletes train on the Queen K Highway ahead of the race. (Photo: Oliver Baker) Ironman: Not your average tourist Though Ironman has gained support from local officials and many residents, this support is not unanimous, and it's certainly not without condition. Ironman tourists aren't your typical island visitors, who tend to stick to their timeshares and carefully-managed tours; they take over a host city completely, riding their bikes on the busiest roads, taking bathroom breaks on the side of sacred trails, and buying up all the bananas and bottled water at the grocery store.   On Nextdoor, a neighborhood-based social media app, the debate between local residents ping-pongs between cheering the $30 million economic impact of the race and wondering if it's really worth the cost. Some posters shared that the road closures during two days of racing also forced their businesses to close, resulting in a loss of two days' worth of income. Others expressed concern for the environmental impact of the race, from the large amounts of trash left on the road by athletes to the use of non-reef safe sunscreens when swimming in the ocean.   “This event has far outgrown the venue,” wrote one Nextdoor poster. “I respect the idea of Ironman and the individual athlete, but this has gotten out of hand. It is time for a new, larger venue to be found for these folks to do their thing.”   “The aloha we all had for this event has left the island,” wrote another. “Time for a change.”   “People get annoyed with cyclists taking up lanes on the road, riding on roads that are not bike friendly, not stopping at stop signs, leaving trash on the side of the road, bringing banned sunscreens to the island,” says Sierra Ponthier, a Kona resident and triathlete. “They see Ironman triathletes as selfish and just coming here to use the island for themselves while inconveniencing locals who need to get to work, to school, to family.  This one hurts to hear, because as a triathlete myself, I know not all triathletes are like this, but it's a common perception of residents here.”   “Kona is a small community, and we will have a difficult time handling twice as many athletes,” Ombac says. “There are 2,500 extra athletes coming in this year compared to a normal Ironman year. We are still recovering from COVID, businesses are understaffed and don't have the resources to handle the influx of people. Because we are racing on a Thursday, a work day, many business will be losing a ton of money and many community members are unable to get to work. This is creating a huge headache for many people.”   Sea Otter Europe draws nearly 60'000 for 6th edition Tuesday, 27 September 2022 Simon Cox The most popular Sea Otter Europe ever, with a record attendance for public and exhibitors, cements its reputation as the meeting point between the Cycling Industry and cycling enthusiasts.   Nearly 60,000 visitors filled the festival site for 3 intense days of racing, product presentations, and demo-bike testing. If you want to ride a demo bike there's surely no better place, be that for MTB, Road, or Gravel bikes. This year also so a growth in ‘cycling as transport' products on display, and available to test ride.   The expansion of the expo area has made it possible to comfortably cope with the 30% growth of exhibitor brands, with a total of 350 international companies that have displayed their products at more than 220 stands of bicycles, electric bikes, accessories and technology applied to cycling.   The response to the competitive calendar was also a strong one, with more than 4,000 cyclists taking part in the fifteen races that were organised, for amateurs and for world champions, Olympic medallists and elite athletes, both male and female, in all kinds of cycling.   Once again, the demo-bike opportunity proved to be one of the most attractive elements of Sea Otter Europe. 30 participating brands had all the models on offer, with more than 3,000 trips to the demo-bike circuits designed specifically for this purpose. New urban routes created this year also made it possible to experience a variety of family and urban bikes, ridden around the festival, and in the streets of the centre of Girona.   With the conclusion of the most popular edition of this cycling festival to date, the team at Sea Otter Europe has already begun work on the next one, to be held again in Girona and the Costa Brava from 22 to 24 September 2023.   What's New in the 303: Endurance Runner Robbie Balenger Crushes Colorado in New Documentary Film Audacious Media LLC Jun 09, 2022, 08:47 ET      PONCHA SPRINGS, Colo., June 9, 2022 /PRNewswire/ -- Today, Audacious Media launches its debut film, The Colorado Crush, a cinematic chronicle of a summer spent tackling every major bucket list endurance feat in the state. The film follows professional runner Robbie Balenger during the Summer of 2021 as he sets off to complete a challenge he calls "The Colorado Crush": the 485-mile Colorado Trail, all Colorado peaks over 14,000 feet, and the notorious Leadville Trail Series. These three feats – each lifetime achievements of their own - push Robbie to his mental and physical limits over an epic 63 day journey.   Along the way, Robbie grapples with unforgiving terrain, climate change, and an unresolved concept of masculinity. The adventure builds steadily as he approaches the culmination of The Colorado Crush, the Leadville 100.   "I'm incredibly proud to release this film and alongside it a new platform for endurance enthusiasts: The Audacious Report," said Reece Robinson, co-founder of Audacious Media. "The Audacious Report will be a collection of films, articles, and podcasts covering the boldest athletes in the world and their feats of endurance."   The film is free to watch on Youtube at https://www.youtube.com/watch?v=ch-n7LwMVZ4   For media inquiries, please contact: Reece Robinson Co-Founder and Production Manager, Audacious Media Phone - 917-513-7964 Email – 338293@email4pr.com   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Runs in Colorado (runningintheusa.com)   Video of the week: Eliud Kipchoge Breaks Marathon WORLD RECORD In Berlin, Runs 2:01:09! || RACE VIDEO   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!

Let's talk PTO US Open Pro Podiums! Welcome to Episode #354 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Keep your fueling fresh with new UCAN Pineapple Edge. UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   In Today's Show Endurance News PTO US Open Pro Results - Collin Chartier and Ashleigh Gentle 'How fit can I get on a 10-mile commute to work?' What's new in the 303 Triathlon Adventure in Trinidad Like No Other and a Bang for a Finish Swim Tip Follow Up and more TriDot Pool Schools Last Call and Oktoberfest Video of the Week PTO Pro Recap   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   PTO US Open 2022 results: Collin Chartier shocks the stars in Dallas   PTO US Open 2022 Results – Pro Men Sunday September 18, 2022 – 2km / 80km / 18km – Dallas   Collin Chartier (USA) – 3:17:17 Magnus Ditlev (DEN) – 3:17:59 Sam Long (USA) – 3:18:09 Sam Laidlow (FRA) – 3:20:29 Florian Angert (GER) – 3:21:14 Kristian Hogenhaug (DEN) – 3:21:28 Aaron Royle (AUS) – 3:21:33 Pieter Heemeryck (BEL) – 3:22:27 Mike Noodt (GER) – 3:22:36 Pablo Dapena Gonzalez (ESP) – 3:22:56   Four weeks ago the USA's Collin Chartier won IRONMAN Mont-Tremblant in Canada. He may have started Sunday's PTO US Open ranked #28, but an unexpected victory in the Lone Star State will, by some margin, go down as the greatest day of his triathlon career to date. With a $100,000 first prize, it will certainly be the biggest pay day of his life to date.   With water temperatures reported as circa 27°c, of course, no wetsuits today for the 2km swim in Lake Carolyn. Unlike the swim at the PTO Canadian Open in Edmonton, there was a big line of swimmers at the front of the race. The athletes were perhaps backing off a couple of percentage points having seen the difficulties that some of the elite women got into late in their race on Saturday.   Aaron Royle (AUS) was first to the exit steps in 26:38, but immediately behind were the likes of Sam Laidlow (FRA), Ben Kanute (USA), Daniel Bækkegård (DEN). Vetle Bergsvik Thorn (NOR), Josh Amberger (AUS), Nick Kastelein (AUS), Tom Bishop (GBR) and plenty more… a total of 20 athletes within 22 seconds.   Among the key names a little further back were Frederic Funk (+1:00), Magnus Ditlev (+1:09), Sebastian Kienle (+2:30), Lionel Sanders (+2:37) and Sam Long (+2:42).   With so many athletes close starting the bike, it was going to take a lap or so of the seven loop circuit to see the shape of the race become clear.   As he did in Edmonton (though minus the injured Alistair Brownlee this time), Sam Laidlow was the first to make a move on the bike. 20km in and he was alone at the front, with Florian Angert nine seconds back, but with a further 30 seconds to the main chase pack. Still outside the top-20, Sam Long and Lionel Sanders were nonetheless the fastest riders on course and, as expected, enjoying the pure power time-trial friendly bike terrain.   Jumping forward another 20km to the midway point (40km) of the ride, and it was still Laidlow leading the way. Angert was still close behind in second (+0:06), but the chasers were now just over a minute down, a group including Mika Noodt (GER), Bækkegård, Bishop, Sam Appleton (AUS), Royle, Kyle Smith (NZL), Chartier (USA), Pablo Dapena Gonzalez (ESP), Ditlev and Long.   Lionel Sanders was still just over 20 seconds back on that group and would be hoping to make the same catch soon that Long already had.   Heading into the final quarter of the ride and Team ERDINGER athlete Angert was now leading the way. Second recently at the World Triathlon Long Distance Championships (over the same 100km distance), he is consistently strong across all disciplines.   The German was 29 seconds clear of early leader Laidlow, but the chasers were now led by bike powerhouses Long and Ditlev, with only Chartier and Bækkegård remaining in that select quartet. Little more than a minute down on Angert, it was still all to play for, especially with the mercury rising.   The attrition continued over the final stages. Bækkegård couldn't stay with the chasers, Laidlow was caught by Ditlev / Long / Chartier, and as they completed the 80km / seven laps and headed into transition, the leading situation was:   Florian Angert leading solo Magnus Ditlev and Sam Long in 2nd/3rd (+1:00) Collin Chartier and Sam Laidlow in 4th/5th (+1:10) Daniel Bækkegård in 6th (+2:08) Lionel Sanders, Thor Bendix Madsen, Kristian Hogenhaug in 7th/8th/9th (+2:31) No stopping the Chartier express Long absolutely blitzed through T2 with by far the quickest transition amongst the leaders. He wanted to drop Ditlev immediately, and set off in pursuit of Angert.   37th out of the swim, could Yo Yo Yo take the $100k prize cheque and the biggest win of his career to date? The heat was on – and Long looked as though he was trying to drink everything in sight during the first kilometre.   With five laps to complete, the athletes would soon be very used to the US Open run course. It's almost pan flat, but after that fast paced bike ride and temperatures approaching 100°F, not too many would be wishing for more hills.   Long took the lead shortly before the end of lap one and at this early stage, was looking strong in doing it too.   Two laps in and Long was leading Ditlev by 16 seconds, both athletes running at exactly the same pace, separated only by that fast transition from the U.S. athlete. Chartier was also having a stellar day, and had moved past Angert into third, 33 seconds behind Long, with just under 11km of running remaining.   Further back, the news wasn't so good for Sanders who was now in eighth, having been overtaken by Aaron Royle and Kristian Hogenhaug. Mika Noodt was closing fast too, meaning No Limits would need to turn things around pretty sharpish even to retain a top ten position.   PTO US Open 2022 results: Gently does it for Ashleigh   PTO US Open 2022 Results – Pro Women Saturday September 17, 2022 – 2km / 80km / 18km – Dallas   Ashleigh Gentle (AUS), 3:37:18 Taylor Knibb (USA), 3:38:33 Lucy Charles Barclay (GBR), 3:40:32 Holly Lawrence (GBR), 3:43:38 Lisa Norden (SWE), 3:44:50 Flora Duffy (BER), 3:45:18 Jocelyn McCauley (USA), 345:35 Rebecca Clarke (NZL), 3:47:01 Kat Matthews (GBR), 3:48:34 Paula Findlay (CAN), 3:49:09   Ashleigh Gentle was eighth into T2 but moved her way through the field on the run to make up nearly seven minutes and pick up the $100,000 winners cheque at the inaugural PTO US Open.   This was another big win for the Australian, after also winning the PTO Canadian Open. In her first race since May, Taylor Knibb finished second after leading for the vast majority of the day, and Lucy Charles-Barclay was third on her continued injury return.   It was no real surprise to see Charles-Barclay dive into an immediate swim lead at the start of the two-lap, non wetsuit swim. Taylor Knibb managed to jump onto her feet and stubbornly stay there throughout the whole 2km. Charles-Barclay exited after 27:02 with Knibb just two seconds behind.   Rebecca Clarke was third out of the water and Flora Duffy exited just behind in fourth place – uncharacteristically, the Olympic and Commonwealth Games champion was over a minute down on Charles-Barclay.   Knibb lost time in transition compared to the Brit as she had to remove her swim skin, but took off at speed on the bike. Knibb more than made up for lost time on the bike. She passed Charles-Barclay within the first two kilometres of the 80km ride and never relinquished her lead.   Charles-Barclay saw a nutrition bottle fly off the back of her bike after just 20km and also slowed to a stop to adjust her problematic gears. Her next bottle also stubbornly refused to go into the rear mounted cage and ended up being stuffed down the front of her trisuit, until it too ended up on the floor. With the mercury rising, not a day for such problems.   Knibb started well but was suffering in the heat and reduced to a walk at times by half way around the 18km course. Charles-Barclay found a rhythm, but looked somewhat laboured. That was likely a combination of the conditions, her hydration problems on the bike plus of course the continued rebuilding from her injury.   By contrast, Ashleigh Gentle was running through the field at pace, passing Duffy, Norden, Findlay and Lawrence on the way. She took the lead from Knibb on the final run lap of five.     Ask a cycling coach: 'How fit can I get on a 10-mile commute to work?' Here's how to best go about mixing up your commute for maximum fitness gains A lot of cyclists ride to work. However, rather than simply being a mode of getting from home to your desk, the daily commute can form an important part of your training. My experience with athletes is that the daily commute is an undervalued and underutilised chunk of training time. So, to change that and to maximise on the many benefits of commuting by bike, let's explore some ways in which you can make the most of this time on the bike and explore how it can tell us a little about the training process at the same time. Sports scientist and coach James Spragg is one of the experts who will be answering your questions in Cycling Weekly's ASK A CYCLING COACH series which comes out every Wednesday. Working both in research and applied settings, he currently runs Intercept Performance Consultancy.   One fundamental component of training is called progressive overload. This is the notion that to continue improving, you need to keep challenging your body with new, increasingly greater stimuli. If you don't do this, you will get stuck in a training rut and simply plateau at a given level of fitness. There are three main ways through which training load can be increased:   1) Increase the overall training time - or ‘volume', as it is often referred to   2) Increase the training frequency – the amount of sessions you do per day or week   3) Increase the training intensity – how hard you ride in each ride   Your daily commute is, most likely, a fixed distance, and happens twice a day; therefore, points one and two (volume and frequency) cannot be altered. This leaves point three – intensity.   The great thing about intensity is that you can increase the stimulus without simultaneously increasing the training time. This makes it the perfect way to induce progressive overload in a ride with a fixed distance, duration and frequency.   When it comes to intensity in short rides, I am a big fan of adding sprints. Sprints are a great tool for three reasons. Firstly, they are easy to include in rides, I would be very surprised if there weren't at least a couple of sections on most commutes where it is safe and convenient to get in a few sprints.   Secondly, they don't take much time to complete, so a minor detour can always be taken to get them done. And three, they are a very flexible method of training that can be tailored to bring about ‘aerobic' or ‘anaerobic' gains; the key is to adjust the recovery.   The great thing about sprinting is that because you are always producing a maximal effort, as you get stronger and fitter, you produce more and more power and the training stimulus progresses naturally.   What's New in the 303:   Triathlon Adventure in Trinidad Like No Other and a Bang for a Finish By Bill Plock   Many triathlons end with a “bang”, but not many, maybe none end with a bang when an athlete shoots a shotgun at clay targets as a fourth discipline—after running, paddling and riding.   On September 10th near Raton New Mexico about 80 athletes trail ran, paddled kayaks and rode a treacherous 16 mile dirt road crossing the New Mexico/Colorado border ending in Trinidad Colorado.  Their “triathlon”, really a quadrathon finished by shooting clay targets. The Purgatory 4 Adventure Relay (aka Purg4) is named after the Purgatorie river, the main river running through Trinidad.   Btw, about 80 miles downstream, after a 6 mile hike, one way, you can see North America's largest dinosaur track area along this river—look up Picketwire Canyon   It's not large (yet) but the Purg4 attracts adventurous athletes from all over. Relay teams are popular making up more than half of the participants. Some teams are multigenerational with one athlete offering a skill like shooting or paddling while the other family members run or cycle.   Others are long time friends spread throughout the mid-west by life who reunite for some fun like Neal, Jake, Sunny and Eric. Friends since their college days in eastern Nebraska they came together; Neal still residing in Nebraska and the others from Amarillo, Texas. Each a “specialist” attracted to what they collectively called “something different”.   Neal happily made the nine hour trip not only to see friends and try something different but as a veteran marathon and half marathon runner, “I knew I needed some motivation to get me back into racing after being fairly dormant during Covid. This just seemed cool and a great way to see some friends and try something different, I loved it! It is motivating me to sign up for other races”.   The Purg4 starts in Lake Maloya located mostly in New Mexico in Sugarite Canyon State Park. The lake itself crosses the Colorado border. It's nestled in a thickly treed valley sitting at 7,500 feet above sea level.  Athletes run across the dam and onto trails wrapping around Little Horse Mesa gaining a few hundred feet of elevation before returning to transition. They then paddle about a mile around the lake before riding to Colorado and shooting. It's a challenging 16 mile ride over San Fransisco pass topping out at 8,500 feet and finishing at Trinidad State's Prator Gun Range for some clay target shooting. (Trinidad State has a world renown gunsmithing program by the way)   “To try something different” seemed to resonate with most contestants. But it's more than that according to race director Jared Chatterley, director of Outdoor Recreation for Trinidad, “I love the camaraderie the event creates. Between participants, between volunteers, sponsors and hosting organizations; it is awesome to how the event brings people together.”   Trinidad, a town that has seen its share of booms and busts over the last 150 years, is trying hard to utilize vast outdoor recreation assets practically within town limits. Two state parks border town. The fairly new Fisher State Park towering over town, beams with miles of trails for biking and hiking. Just to the west is Trinidad Lake State park with a huge reservoir with endless roads and trails to explore.   When asked why this race is so important to Trinidad, Jared says, “One of the goals of the city of Trinidad and the Trinidad Office of Outdoor Recreation is to make Trinidad an outdoor recreation destination. Besides developing and promoting outdoor recreation assets and programs we want to host and promote outdoor recreation signature events.  The Purgatory 4 Adventure Relay was designed to attract adventure racers to the area but also showcase the outdoor recreation opportunities Trinidad and the region have to offer.”   In recent years gravel riding has exploded in this area and on October 8th the Rad Dirt by Lifetime Fitness will kick off its second year of racing in the Spanish Peaks area with a start and stop in downtown Trinidad. Here is a good article by Becky Furuta about her experience at the Rad Dirt last year:   Here is a link to a great resource that offers many gravel routes to come explore on your own. https://visittrinidadcolorado.com/gravel-adventure/.   There is so many recreation opportunities around this area and with the lake in Trinidad State Park it seems ripe for a more traditional triathlon. When asked, Jared said, “ Currently the TOOR (Trinidad Office of Outdoor Recreation) doesn't plan to sponsor any further triathlons or adventure races but we would be very supportive of any individual or organization that would.  A triathlon that would incorporate the Trinidad Lake would be a great idea.”   With the triathlon season winding down, there are a couple of notable, somewhat different triathlons still open in the mountains of Colorado. The Black Canyon Triathlon in Montrose takes place October 1st and the Splashland Triathlon in Alamosa, finishing with a hot springs swim is October 15th.   Here is an article about the Alamosa triathlon: https://303cycling.com/a-lot-more-than-meets-the-eye-at-tri-in-alamosa-cool-tie-to-amelia-earhart-and-farm-that-built-pool/     Swim Tips Continued Last week I gave a half tip on the question we discussed last week regarding the reach, glide and catch. New Pool Schools - Dashboard (tridotpoolschool.com)   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Runs in Colorado (runningintheusa.com)   Video of the week: Race Highlights | 2022 PTO US Open | Women's & Men's Races

Welcome to Episode #353 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Keep your fueling fresh with new UCAN Pineapple Edge. UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   In Today's Show Endurance News PTO US Open Pro List, Event Schedule, How to Watch and more Extra Women's Slots at Select Races for Kona 2023 Mark Allen Endorses Frontier X2 What's new in the 303 Bill's Stories The Purgatory 4 Adventure Relay Video of the Week PTO Pros Preview   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   PTO US OPEN 2022 The 2022 PTO US Open brings the PTO Tour to Texas for the first time, giving athletes the chance to be part of triathlon event history. A truly next-level race experience with a buzzing festival atmosphere, the chance to test yourself over our new 100km or 25km distances and the opportunity to be inspired by up-close access to the pro races.   Who will come out on top in the men's race without the Norwegian duo of Kristian Blummenfelt and Gustav Iden? Will Asheligh Gentle win her second PTO Tour event of the year? How will the Texan heat impact the race?   Full Schedule - PTO US Open | PTO Tour Events (protriathletes.org) 17 September - 25KM RACE & OPEN WATER SWIM 18 September - 100KM RACE   Age Group Athlete Guide - PTO-US-Open-AG-Guide.pdf (protriathletes.org) Friday September 16th 12:00 pm- Package pick-up Opens 6:00 pm - Package pick-up Closes   Saturday September 17th 5:15-11:30 am - Bag Check open 10:00 am - Open Water, presented by FORM Race Heat 1 Start (Men, red cap) 10:10 am - Open Water, presented by FORM Heat 2 Start (Women, gold cap) 1:00 pm - Open Water, presented by FORM Award Ceremony   Look at PTO Open Pro Start List: 2022 PTO US Open (Men's Race) participants (protriathletes.org) 2022 PTO US Open (Women's Race) participants (protriathletes.org)     2023 VinFast IRONMAN World Championship - Extra Women's Slots IM Chattanooga and IM AZ have 100 extra Kona slots added to the 55 for women to be allocated across the age groups. IM Texas 2023 will have 65 in addition to the 100 that they were starting with.     6-Time IRONMAN World Champion Mark Allen Endorses Frontier X2 The Frontier X2 Is The World's First Wearable Smart Heart Device That Provides Real-Time Feedback On One's Heart While Exercising London, UK /ENDURANCE SPORTSWIRE/ – Mark Allen – dubbed the greatest endurance athlete of all time through an official ESPN poll – has partnered with pioneering medical technology start-up Fourth Frontier to help endurance athletes monitor their heart health and train at optimum levels.   The company has made great strides to release the Frontier X2, the world's first wearable smart heart device that allows endurance athletes like Allen to closely assess their heart strength and health. The Frontier X2 monitors the heart continuously over long periods of time, providing endurance athletes with unprecedentedly detailed data that is not only valuable in keeping tabs on overall heart health, but also in optimising training and racing.   Unlike traditional heart rate monitors that only record beats per minute, the chest-worn Frontier X2 also records the core functioning of the heart and lungs – generating a continuous ECG graph. Users can thereby monitor and correlate this ECG data with their breathing rate, heart rate, heart strain, and even their specific activity on a detailed dashboard – offering a complete report of your real-time cardiac and respiratory health.   Using cutting-edge hardware, software, and advanced patented algorithms, Fourth Frontier combines the best of cardiac science and wearable technology to afford its users access to data, metrics, and insights that wre previously only available in labs and clinics.   What's New in the 303:   Bill's stories!   Inaugural Purgatory 4 Adventure Relay Takes to the High Country It was a cool overcast but calm morning at Lake Maloya and Sugarite Canyon State Park as The Purgatory 4 Adventure Relay took to the trails and water Saturday morning September 10, 2022 for its inaugural run.   The Purgatory 4 Adventure Relay took the place of the Master of the Mountain Adventure Race that had been held at the lake in years past. The MOM, as it was known, became a victim of the pandemic in 2020 and was revived when Jared Chatterly picked it up as the new Director of Recreation in Trinidad and renamed it The Purgatory 4. The name comes from the four events and the Purgatory River which traverse the area.   The event trail run is still the same as the MOM which is a six-mile trek up and around Horse Mesa. The race begins at the boat ramp and goes around to the north side of the mesa and up and back down from the south and back to the boat ramp. The contestant then jumps in a kayak and traverses about a 3-mile course around Lake Maloya. Once back at the boat ramp contestants grab their bikes and head out.   With The Purgatory 4 being much the same as the MOM it does now change and ends at the TSC Prator Gun Range east of Trinidad where the shotgun portion of the event is held. From Lake Maloya to the gun range is a long way as most people would think. However, this is where the bicycle portion of the event becomes more of an adventure as it takes Las Animas County Road 85.5 north up and over San Fransisco Pass and down into the Nile Canyon area where it meets County Road 22 and then takes County Road 24.6 up to the gun range. The new route is about 15 miles versus the 25 mile road course that the MOM had.   This year the event had 48 registered participants but one team and two individuals had to cancel leaving 44 participants. Chatterly noted he was going to be happy with a smaller number of participants yet became ecstatic as the numbers grew and went over 40 contestants.   Gunnison, Blue Mesa, Taylor Res, Host Eric Larson polar explorer. Laura Killingbeck GravelCyclist.com Bike Rumer Haley Moore The Ratifist Pros Closer Maureen Single Tracks Luci Light inflatable solar Springbar Tents Revel bikes from carbondale Ice lab western colo university   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Runs in Colorado (runningintheusa.com)   Video of the week:   Two Explorers Hike to North Pole as Ice Begins to Melt     A World Class Field Descends on Dallas

Welcome to Episode #352 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Thanks to last week's guests Dave Christen and Dave Sheanan about IRONMAN Alaska. If you missed that episode, go back and check it out.   Show Sponsor: UCAN Keep your fueling fresh with new UCAN Pineapple Edge. UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   In Today's Show Endurance News Press Release - TriDot Welcomes Michellie Jones Early Look at PTO Open Pro Start List IRONMAN's Flex 90 What's new in the 303 Stem Ciders Racing Mixing It Up With New Cross Racing Options     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Press Release - TriDot Welcomes Michellie Jones, Olympic Silver Medalist & IRONMAN World Champion, to the TriDot Coach Community Michellie Jones, acclaimed triathlete and coach, has joined TriDot's growing community of coaches that also includes ESPN's “Greatest Endurance Athlete of All Time,” Mark Allen, who adopted the TriDot platform earlier this year.   “I have been competing and coaching for over 30 years, and even with my vast amount of experience and knowledge, I can't match what TriDot offers,” says Jones. “TriDot's unbiased and AI-driven training analyzes millions of data points and takes into account things like environment and genetics. No human can do that, but now my athletes get to benefit from this incredible technology. You're ahead of your competition before you even get on the start line.”       Early Look at PTO Open Pro Start List: 2022 PTO US Open (Men's Race) participants (protriathletes.org) 2022 PTO US Open (Women's Race) participants (protriathletes.org) London: The Professional Triathletes Organisation (PTO) has announced a second group of professional triathletes who will compete in the women's and men's races at the inaugural $1 million PTO US Open (17-18 September). This includes top-seed women's athlete, PTO World #4 and Team Europe Collins Cup winner Kat Matthews, and reigning Olympic and World Triathlon Champion Flora Duffy.     IRONMAN FLEX90 EARLY ENTRY BENEFITS Making the decision to commit to an IRONMAN can come with lots of considerations; Can I do it? What do I need? And, especially, in today's world, what happens if my plans need to change?  The following information provides details for IRONMAN racing. For IRONMAN 70.3 details, Learn more.   With Flex90, IRONMAN's enhanced First 90 Days Registration offer, if your plans change, you can adjust your race date to fit your new goal.  Benefits are available when you register for a 2023 IRONMAN event within the First 90 Days of the event's registration opening and are  redeemable up to 7-days prior to the event start:  Fee-free transfer to any available IRONMAN (or IRONMAN 70.3) event within the region, in 2023 Free deferral to the same IRONMAN event in 2024 Partial registration refund for withdrawals (where a transfer or deferral is not issued) Access to payment plan option, excluding IRONMAN South Africa 6 months free when you sign-up for an annual subscription to FulGaz, IRONMAN's indoor cycling platform Priority Access for new product launches on IRONMANSTORE.com To be eligible for this Flex90 offer you must register for the race within its first 90 days of registration opening. This will be noted on the individual event website.   Terms & Conditions Offer is retroactive for all athletes who have already registered within the 90-day registration window for their 2023 IRONMAN, (or IRONMAN 70.3 Oceania) event/s.  IRONMAN World Championship and IRONMAN 70.3 World Championship events are excluded from this offer.  Please note Relay entries are excluded from this offer.   All transfer, deferral, and withdrawal requests must be made in writing, at least 7 days before the scheduled race date of the 2023 event for which you initially registered. Registration must be fully paid in order to redeem transfer, deferral or withdrawal benefits.     Athletes who elect to defer or transfer their entries forfeit any right to a refund, except to the extent required by law.   After Flex90 First 90 Days early registration window expires, please visit the Register tab of your event's specific website for event-specific information on transfers, deferrals or withdrawals.   Transfers Athletes can transfer their registration and fee will be waived for any available IRONMAN or IRONMAN 70.3 event, within the same region as their original registration, within 2023.  If transferring from a lower priced race to a higher priced race, athletes are required to pay the difference. If transferring from a higher priced race to a lower priced race, athletes will not receive a refund for the price difference.  We will make every effort to find a place at a race of the athlete's choice, as long as the race has general entry availability. The deferral and transfer options may only be used once per each initial 2023 event registration.   Please note Relay entries are excluded from this offer.   All transfer and deferral requests must be made at least 7 days before the scheduled race date of the 2023 event for which you initially registered, and must follow the process outlined for the event region available here: https://www.ironman.com/transfer-withdrawal.   Deferrals Athletes may defer their registration to the same race in 2024, fee-free. Please note Relay entries are excluded from this offer.   All transfer and deferral requests must be made at least 7 days before the scheduled race date of the 2023 event for which you initially registered, and must follow the process outlined for the event region available here: https://www.ironman.com/transfer-withdrawal.   The deferral and transfer options may only be used once per each initial 2023 event registration.   2023 athlete withdrawals are refunded, minus initial processing fees (excluding Oceania), at the following rate:   Withdrawals 2023 athlete withdrawals are refunded, minus initial processing fees (excluding Oceania). More than 4 months 50%; 7 days to 4 months 25%. Deferrals or transfers from 2022 events are not eligible for the above withdrawal options.   All withdrawal requests must be made at least 7 days before the scheduled race date of the 2023 event for which you initially registered, and must follow the process outlined for the event region available here: https://www.ironman.com/transfer-withdrawal.     What's New in the 303: Stem Ciders Racing Mixing It Up With New Cross Racing Options By Bill Plock   If you race cyclocross you have probably been to Stem Ciders Acreage in Lafayette for some racing–and hopefully some delicious food and of course a cold cider. But if trying cyclocross racing is something you have contemplated, the Stem Ciders racing team has added some tasty options to the 2022 cyclocross menu.   Stem Ciders Racing is offering two days of racing this year, plus four mid-week course ride-in happy hour sessions. The idea is on Saturday September 24th there is a more casual self seated wave race– A, B, and C. A is for more avid athletes, B is for recreational riders and C is for beginners and/or women only. There is also a wave for juniors. There is a 5k run on the course as well for those that want a different challenge.On Sunday the 25th there is a standard category race like in years past. You can register for all the weekend events HERE   But wait there is more. There are also four weekday “happy hour ride in's” at no charge. A perfect opportunity to check out the course. They are September 13th, 15th, 20th and 22nd. There is a separate registration found HERE   Says Damon Brandt, Stem Ciders Racing Director and member of the the Colorado Cycling Board, “We are trying to get new people to try this fun venue and sport so we are running a more relaxed and approachable race day on Saturday. It's no licenses, memberships, or experience required. And also with the mid-week “ride in's” at no charge people can try the course out in a relaxed atmosphere.”   Harvest Moon New Course and Forecast The Harvest Moon Triathlon the 23rd edition of this event takes place at the beautiful Boulder Reservoir on September 10th, 2022.  Est. in 2000 this Colorado classic  provides the veterans to beginners a challenging, affordable, and competitive race with a local flavor.  Whether this is your final event of the season, or a tune-up for a fall long course triathlon, don't miss the Harvest Moon!  The Aquabike portion is one of the fastest growing Aquabikes in the nation, while the duathlon is Colorado's only long-course duathlon.   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Runs in Colorado (runningintheusa.com)     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!

Welcome to Episode #346 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. In Today's Show Discussion - Best Questions (and Answers) Ask Me Anything with Mark Allen Endurance News Gustav Iden and Ashleigh Gentle Wins + Results of the PTO Canadian Open in Edmonton What's new in the 303 Kyle Coon Joins Team INFINIT Boulder 70.3 Course and Athlete Info Harvest Moon Sept 10th nearly sold out Video of the Week Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Feature Discussion: Mark Allen Q&A   Mark Allen, named "The Greatest Endurance Athlete of All Time" by ESPN, has won the IRONMAN® World Championships 6 times, the Nice International Triathlon 10 times, and the first recognized Olympic Distance Triathlon World Championship. He went undefeated in 21 straight races for an incredible two-year winning streak. He has been inducted into the Hall of Fame for IRONMAN, USA Triathlon, and the International Triathlon Union. Allen has coached for 28 years and is now a coach on the TriDot platform.   Best Questions and Answer from Thursday, July 28th from 8-9pm CT:   Question: Why did you choose TriDot?   Answer: Paving the way for how this industry is going to change. This is the future of triathlon training. It's reached a point where there's too much data for a coach to evaluate and adjust training fast enough. Been watching this trend for many years. "This is what I've been looking for and I didn't know it existed."   Question: Besides nutrition, what is the diff between training for 70.3 and 140.6?  Do you recommend 70.3 first?   Answer: Experience is helpful to learn pacing and begin to understand nutrition. Misconception that the training is double. Fitness to do a 70.3 is 2/3 to 3/4s of what you need for an Ironman. Those long rides and runs get you the remaining training. You pace your race to give it everything you have for the distance. An Ironman feels a little bit longer than a 70.3.   Question: What is the most important skill to master as an athlete? Coach?   Answer: Pacing yourself. Follow the training, be consistent and make it a lifestyle. As a coach, respond to an athlete when they have a need. If it takes two weeks to get back to an athlete. I try to be very responsive. TriDot allows me to see what I do very efficiently. "Using this technology is a lot like using an MRI to diagnose an ailment vs a stethoscope."   Question: Key to a fast marathon?   Answer: Have pace yourself on the swim and the bike. Manage yourself, pace yourself and nutrition. Get extra fitness on the bike. Get out of the water fresh. Over distance in the swim and over distance on the bike. Marathon focus on preparing for what you can take in for nutrition. Do the brick workouts with the 20-40 minutes for running.   Question: What is the mental strategy when you want to skip a workout?  Advice to keep attacking it and getting better?   Answer: It's important to identify the key workouts each week. It's more important to balance the sport with the rest of your life. You don't want to lose all the other things that are important to save 3 minutes on the bike. If you find those key workouts, they will give you 80-90% of what you need. The other workouts will help, but they only get you the remaining 10-20%. If getting all your workouts in causes stress in other parts of your life, that's not the goal. If you are feeling like not training, you need to ask yourself if you are recovered enough. Listen to your body. There's no device or metric that can replace how you feel. I like to get out the door and if after 10 minutes you feel like you're full of lactate or feeling lethargic, then turn around and go back home.   Question: What are some of your mental strategies during tough spots in IRONMAN?   Answer: How you deal with it starts long before the race. There will things that will come up that you couldn't have expected. You don't need a perfect race to race perfectly. If your goggles get kicked off, put them back on. You drop a water bottle. Shake it off and get an extra the next time. When you get to the whining phase, I have to change the channel. Get to a mental state where you take a big breath, stop the voice in my head, and analyze what's going on. Maybe I can walk a bit and be steady quiet and engaged. What ever my potential attention and energy I can bring, bring 100% of that. What's my purpose? Do I drop out? My body is working at 20% capacity. If I can give 100% of the 20%, I'll do that. You will be proud of the peace, purpose and quiet and strength to finish.   Question: What is your inner dialogue when you are racing? Do you have a phrase or mantra?   Answer: You should have the positive affirmation. Early in my career I tried that. When you do fall apart, I was never able to remember the mantras. I'm not light as a feather on the marathon, I feel like an elephant. The most powerful place to race from is a quiet mind. In a way you tune everything out but yourself and your process and engaged in the moment and not judging. Try to lock in and give everything I have. There's a magical switch point where all of a sudden you realize you are giving everything I have that day.   Question: How do the principals in your book show up in your coaching?   Answer: Fit Soul / Fit Body. Each of those elements got me from trying to win to winning IRONMAN. Quiet the mind Key. What is your Quest? Why does this have important for you? Is it part of the fulfillment of being a part of a community? Live what you asked for? What does it take to win the IRONMAN? Follow what TriDot is telling you to do. Go hard when you need and easy when you need. Taught me how to be fulfilled even when I have bad days of training and racing. Nothing is inherently good or bad, it's just how you react to it. Phil Liggett looks like Mark Allen is a matching. I was just steady and controlled.   Question: Tips for older athletes and taking days off.   Answer: I'm 64 and I don't take days off. You need to be tuned into your body and take a day off and recover and regenerate. You need to eat a little more good quality protein to stimulate the body to rebuild. Strength training is also key. It can be body weights and cords. If you just swim, bike and run.  20 year study on Boston Marathoners. 1 group just run. 2nd group that did strength and running kept all their muscle mass. Sleep and recovery. Protein and strength training.   Question: What advice do you have for amateurs for longevity in the sport.   Answer: Be consistent. Be steady with your training and recovery. You can only absorb so much stress. If you overdo it you will become stressed and overtrained. This sport should bring fulfillment and happiness.   Question: If I go into my anaerobic zone during my aerobic, will I burn carbohydrate the rest of the workout.   Answer: Depends on how long and how fit. When you aerobic, your ancient genetics detects danger and the adrenal system starts and turns off fat burning and continues to burn carbohydrate. It's a survival adaptation. You go into high stress physiology. It's not a faucet you turn on and off. It's more like a river that continues to flow for several hours. That's why people bonk.   Question: What's the best marker for choosing to go pro?   Answer: What do you think your potential is? If you feel like your just getting going, go for it. If you're just barely there and you think your at your potential.   Question: What hydration / nutrition to avoid cramps?   Answer: Different cramps have different reasons. Early in the swim your feet cramp - typically when you are under high stress. Your body excretes sodium and magnesium when under stress and your adrenal system kicks in. Okay to have a little anxiety. As best as you can load up on sodium and magnesium. You need to keep on top of magnesium all year. If late in the race the quads cramp, it's because you are putting more load on the quads during the race. Do strength work so you have extra muscle to utilize. Calf cramps come from being under stress for a long time. When your adrenal system gets depleted you get calf cramps. Side stitches come from fast shallow breathing. Slow down the breathing and take deeper breathing. Otherwise rub your knuckles on the sternum.   Question: What gets you most jazzed about the future of the sport?   Answer: Seeing this whole new generation of pros and redefining what is possible. We've had several generations. You can tell some of these great athletes like Daniel and Alistair are on the way out. The way these new athletes like Kristian Blummenfelt and the Sam Longs and Laura Phillips are a new generation that want to race the top folks. Not like it used to be were the new pros were scared cats.     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   PTO Canadian Open 2022 results: Ashleigh Gentle runs to glory Australia's Ashleigh Gentle claimed a superb victory in the inaugural PTO Canadian Open in Edmonton on Saturday.   When Gentle exited the three-lap swim just 24 seconds back on Vittoria Lopes, one of the best triathlon swimmers in the world, it was perhaps a sign of things to come. It was a dream start and it set up a memorable day for Ashleigh.   A well-paced bike ride followed, and the addition of a killer run resulted in $100k first prize courtesy of a comprehensive victory in the debut event of the 2022 PTO Tour. With a wedding coming up, it was quite timely! Gentle delivered in some style.   Swim – Lopes leads the way Brazilian short-course specialist and middle distance debutant Lopes, said goodbye to the rest of the field inside the first few minutes of the three-lap, 2km swim at Hawrelak Park.   With the field including Lauren Brandon (USA) and Sara Perez Sala (ESP), among the top-ranked swimmers from the PTO's number-crunching, that was an impressive start. Given that she exited the swim at Tokyo 2020 on the feet of Jess Learmonth in a very select group at the Olympic Games, perhaps not surprising – but still very impressive.   Brandon and Perez Sala were in the small chase group along with Julie Derron (SUI) and Gentle. That represented a fantastic start for the Australian, who had been a minute down on Perez Sala in the opening discipline (over a shorter distance), at CLASH Miami. If she could maintain that to the swim exit in Edmonton, a great start to her day.   Lopes did lead into T1, but Brandon was only 12 seconds back after a strong third loop, with Derron, Perez Sala and Gentle a further 10 seconds down. Unfortunately for Lopes, going the wrong side of one of the swim buoys would cost her a 30-second penalty later in the race.   Among the pre-race favourites chasing were Holly Lawrence (GBR), Paula Findlay (CAN), Ellie Salthouse (AUS) and Nicola Spirig (SUI) – all around 1:10 down, but not the best start for Emma Pallant-Browne (GBR) or Laura Philipp (GER) in relative terms. The Brit was 3:35 down, with Laura a few seconds further back. The German had four athletes behind her, and 27 ahead… time to go to work.   Bike – fast Findlay takes control The bike course in Edmonton comprised of four laps of 20km. As the race started to take shape going into lap two, Lopes – on her standard WTCS road bike – was still holding strong at the front but home favourite Findlay was now only 10 seconds back in second place, having made up 1:15 on the bike.   Gentle, Salthouse, Spirig (road bike, of course!) and Derron followed, just over 30 seconds down.   India Lee was seemingly having a great day (9th at this stage, +1:46) and riding just in front of Lawrence. Philipp had moved up to 16th (+2:57) and was riding quicker then everyone except Findlay.   Pallant-Browne's day looked as though it was all but over however. From riding with Philipp, she dropped from the timings suddenly, with news subsequently confirmed that she had suffered a front wheel flat. Very frustrating, and with $1million on the line and the last chance to display Collins Cup form, potentially very costly too.   The end of lap two represented the halfway mark of the ride, by which point Findlay's charge had seen her take the lead and continue to set the fastest splits on two wheels.   Findlay crossed the 40km time split with an advantage of just over a minute on a quartet of Gentle, Salthouse, Spirig and Lopes. Jocelyn McCauley was sixth, 2:08 back. Philipp was now in seventh, 2:40 back and continuing to gain ground.   Another lap on and the Findlay lead had grown to 1:34, with the chasing quartet of Gentle, Salthouse, Spirig and Lopes together. McCauley was still having a great race, 2:16 back in sixth, with Philipp holding pace to Findlay, but still 2:42 back in seventh. She would be hoping to reduce that a touch ahead of the upcoming 18km run.   Completing the top 10 at the 60km mark on the bike were Skye Moench (USA), Jacqui Hering (USA) and Lawrence (GBR), four minutes behind the hometown leader.   McCauley's progress continued through the final lap, which saw Findlay start the 18km run with a significant lead. Following on the four-lap course were Gentle (+2:04), Salthouse (+2:14), McCauley (+2:19), Philipp (+2:32) and Spirig (+2:42). After taking that penalty incurred in the swim, Lopes started the run in seventh (+3:32).   Run – Gentle takes control Gentle looked brilliant from the start of the run and immediately started gaining on the 2020 PTO Champion Findlay, reducing a 2:04 deficit to 1:35 within the first 2.5km. Philipp had moved into third and was also gaining on Paula – but most significantly she was losing time to Gentle, the 2018 ITU Grand Final winner.   At the end of lap one of four, Findlay's lead was down to just one minute over a flowing Gentle, but Philipp's charge from 28th exiting the water was perhaps coming to a stall. Still in third, she remained 2:30 back and was matching, but not catching, the pace of Paula. Unless anything changed, this was all pointing towards an Australian winner.   The inevitable pass came around the 7.5km mark, and by the midpoint of the run (9km), she was already 23 seconds up, with Philipp now three minutes back in third. Making rapid progress and now up to fourth was Chelsea Sodaro, who had finished a distant second to Philipp at IRONMAN Hamburg. The tables looked set to be turned here, unless the German could raise her pace over the closing kilometres.   Ashleigh Gentle PTO Canadian Open 2022 finish Photo by Darren Wheeler (www.thatcameraman.com) While she didn't get the win, a very happy Findlay held strong for second place and a $70k pay cheque.   The battle to complete the podium went to the final few hundred metres, when Sodaro hit the afterburners and left Philipp unable to respond.   PTO Canadian Open 2022 Results – Pro Women Saturday July 23, 2022 – 2km / 80km / 18km – Edmonton   Ashleigh Gentle (AUS) – 3:30:54 Paula Findlay (CAN) – 3:33:16 Chelsea Sodaro (USA) – 3:34:56 Laura Philipp (GER) – 3:35:10 Julie Derron (SUI) – 3:36:18 Holly Lawrence (GBR) – 3:37:43 Vittoria Lopes (BRA) – 3:38:14 Ellie Salthouse (AUS) – 3:38:34 Sophie Watts (USA) – 3:39:28 Nicola Spirig (SUI) – 3:39:50 India Lee (GBR) – 3:45:04 Nikki Bartlett (GBR) – 3:46:15 Laura Siddall (GBR) – 3:49:06 DNF. Fenella Langridge (GBR) DNF. Emma Pallant-Browne (GBR)     PTO Canadian Open 2022 results: Gustav Iden tops Blummenfelt There was plenty of action on the run at the first ever PTO Canadian Open on Sunday, but when the dust settled, it was Team Norway topping the podium once again.   Gustav Iden took the spoils of victory (including a $100k cheque for first prize) as he came home in front of compatriot Kristian Blummenfelt.   That though tells just a tiny part of the story on what was an incident-packed day in North America.   Swim – Schoeman sets the pace When we previewed the Pro Men's race in Edmonton, one of the factors we mentioned was the quality of swimmers in the field and the likelihood that the pace would be on from the start.   That, not surprisingly, proved to be the case and we saw an elite group of six break clear, headed out of the water by Henri Schoeman (RSA). Separated by just 17 seconds, Schoeman was joined by Aaron Royle (AUS), Alistair Brownlee (GBR), Sam Laidlow (FRA), Ben Kanute (USA) and Kyle Smith (NZL). Plenty of biking legs there too.   The chasers were led by Olympic, World Triathlon and IRONMAN World Champion, Blummenfelt (NOR), who was 1:16 back on the pace-setting Commonwealth Games gold medallist. The Blummenfelt ‘group' was significant, and included the likes of Miki Taagholt (DEN), Frederic Funk (GER) and Iden (NOR).   All told there were 23 athletes within two minutes of the leader after the opening three-lap, 2km swim in Hawrelak Park, but as expected, Lionel Sanders (CAN) was not one of them. ‘No Limits' was 34th of 37 in the water, 3:48 down. The slowest T1 of the entire race, by some margin, was hardly helping his cause, and he would start the bike in 35th.   Bike – Brownlee and Laidlow break clear 20km down – the end of lap one of four – and Laidlow and Brownlee had gained a small advantage, 21 seconds up on Smith and Royle. They in turn were now 10 seconds clear of Kanute and Schoeman.   The Blummenfelt/Iden/Taagholt/Funk and co. chase group started lap two 1:44 back. Sanders had Sebastian Kienle (GER) for company, but will still four minutes behind Brownlee and Laidlow at the front, but now up to 26th.   Brownlee and Laidlow continued to work well at the front, swapping the lead and both clearly fully focussed on optimising the bike section. 40km in and they were now 47 seconds up on Smith who was now riding solo.   Royle, Schoeman and Kanute had now been swept up by the Norwegian express, who has slightly reduced their deficit to 1:32. The pressure was on though, and that group was now down to just seven.   Sanders was losing nothing – but while now up to 20th and still more than four minutes back, he was gaining nothing in time terms either.   The second half of the ride didn't see too much change in terms of the shape of the race. A few seconds here and there, but when the T2 dismount line arrived, it was still Brownlee and Laidlow leading the way. Alistair's dismount however was pretty poor – clearly crossing the line.   The chase group was 1:07 back comprising of Iden, Funk, Blummenfelt, Smith, Royle, Taagholt, Pieter Heemeryck (BEL) covering 3rd-9th in close order. Sanders completed the top-10 (alongside Andrew Starykowicz) at this point and has gained back some time. He was 3:19 back as he headed towards his bike rack.   Run – Gustav holds on as Kristian battles back A late entry to the event, Brownlee had said pre-race that the run was where he was likely to struggle, courtesy of a lack of enough running miles, and he certainly didn't look too good over the opening mile as Laidlow took the lead.   Ominously, Iden and Blummenfelt were now practically stride-for-stride and less than a minute back. They also looked, well, like they usually do – brilliant.   Clearly in pain, Alistair was soon struggling big time, dropping back through the field and seemingly in danger of a DNF. In Brownlee terms, he was in hobble mode and it was painful to watch, from an athlete who has been one of the greatest we've ever seen.   Laidlow started the second lap of four with a 16 second lead, but his chances of maintaining that spot for another 4.5km were basically zero, with the way that Iden and Blummenfelt were flying… and then suddenly Blummenfelt came to an abrupt halt with an apparent hip flexor / quad injury / cramp.   Brownlee broken, Blummenfelt hobbling and just as Iden moved into the lead, Laidlow pretty much came to a stop too with cramps. Carnage all over the course – and all within about 10 minutes. Unexpected excitement and lots of things to be considered for each athlete, considering future season plans and avoiding long-term damage.   With his biggest potential challengers falling away, Iden was now in prime position. At the midway point of the run, his lead was a minute and a half over Blummenfelt, who had seemingly had his own Terminator moment, regenerated, and was looking (very) good again. Remarkable – but given his last 18 months, why expect anything different?   Aaron Royle was continuing to have a great day, holding third place (+1:48), followed by Laidlow, Heemeryck, Funk and Taagholt.   Sanders (+3:44), Smith (+3:45) and Collin Chartier (+4:55) rounded out the top ten with 9km of running remaining.   With one 4.5km lap remaining, Gustav continued to lead – but Big Blu was not giving up, bouncing back, gaining time and just 56 seconds in arrears. Surely even he couldn't take this victory?   At the final turnaround – 2.25km to go – Blummenfelt had cut that 56 seconds to 43 seconds. Exciting racing certainly, but the odds were definitely in favour of the reigning and two-time IRONMAN 70.3 World Champion.   So it proved, and despite the best efforts of his training partner, the legend of the lucky hat remained intact as Gustav Iden took victory at the PTO Canadian Open by just 27 seconds.   Royle capped a fantastic all round performance to complete the podium, ahead of an impressive Laidlow who, like Blummenfelt, bounced back from his mid-race issues for a superb fourth position.   Not the day he wanted, but if you'd told me at 3km that Brownlee would even finish the race, I'd have said you are mad. Kudos to the twice Olympic champion for showing his grit to complete the race.   Gustav Iden Kristian Blummenfelt Aaron Royle photo credit Jamie Dellimore PTO Canadian Open [Photo credit: PTO Canadian Open] PTO Canadian Open 2022 Results – Pro Men Sunday 24 July 2022 – 2km / 80km / 18km – Edmonton   Gustav Iden (NOR) – 3:10:48 Kristian Blummenfelt (NOR) – 3:11:15 Aaron Royle (AUS) – 3:14:26 Sam Laidlow (FRA) – 3:14:47 Frederic Funk (GER) – 3:14:56 Pieter Heemeryck (BEL) – 3:15:23 Lionel Sanders (CAN) – 3:15:49 Max Neumann (AUS) – 3:16:39 Kyle Smith (NZL) – 3:17:02 Miki Taagholt (DEN) – 3:17:14 David McNamee (GBR) – 3:19:07 Alistair Brownlee (GBR) – 3:23:15   What's New in the 303:   Boulder 70.3 Preview and Athlete Information - Athlete Guide General: 20th Anniversary of this epic race! Fun changes and swag in store for you to help us celebrate this historic event. Swim start will be back on the beach this year! Friends and family can cool off in the swim area on the beach between 10:30am and 5pm. There will be kayaks and SUPs there for them to play around on as well! Finish line is now in front of the Visitor Center building! Be sure to continue onto the beach where we'll have a picnic lunch available for athletes, as well as the option for spectators to purchase as well. The beach will once again be a beer garden to help you celebrate your finish!   Parking and Shuttles   Course Swim starts from the swim beach and is a clockwise rectangle. Swim exit is at the marina by the boat ramp and the transition area Bike start in the res out to the parking lot and do the lollipop loop and then back past the bike out to hwy 119 where you head south to 55th and then hairpin to Oxford and hairpin then to 63rd do the right turn on Monarch and do a 180 back and turn left on Niwot and then you hit the first aid station. Continue on Neva to hwy 36 and north to Nelson and head east. Turn north on 65th. West on St Vrain. Back on 36 north to Hwy 86 to 75th and then south. Cut over to 73rd and then 71st head south on hwy 119 to the res. Run - same as last year. https://cdn1.sportngin.com/attachments/document/e798-2462512/2022_70.3_Boulder_Athlete_Guide_rs.pdf Nutrition on course - AID STATIONS Aid stations are approximately every 15 miles on the bike and approximately a mile apart on the run. The general offerings are as Follows   BIKE: Water Gatorade Endurance Formula (Flavor: Orange) Red Bull Maurten Gel 100 Maurten Gel 100 CAF 100 Bars Fruit - Banana   RUN: Water Gatorade Endurance Formula (Flavor: Lemon Lime) Red Bull Cola Maurten Gel 100 Maurten Gel 100 CAF 100 Bars Chips Pretzels Fruit - Bananas & Oranges   Kyle Coon Joins Team INFINIT 31-year-old paratriathlete continues to dominate with first place at the 2022 Paratriathlon National Championships Cincinnati, Ohio, July 20, 2022/ENDURANCE SPORTSWIRE/ – INFINIT Nutrition, the original custom nutrition company, is excited to announce the addition of National Champion paratriathlete Kyle Coon to their Team INFINIT elite athlete roster.   The 31-year-old Colorado Springs resident recently took first place at the 2022 World Triathlon Para Series Montreal in the men's PTVI category. Then went on to capture the U.S. national title in his category at the 2022 Toyota USA Paratriathlon National Championships on July 17th, with a time of 1 hour, 1 minute, 46 seconds.   “INFINIT has powered me for all of my races and training since the beginning of 2021,” said Kyle. “It tastes awesome, and I love that I can customize everything about it! I'm so excited, honored, and humbled to be part of Team INFINIT.”   After losing his vision resulting from a battle with retinoblastoma (rare cancer of the eye) at the mere age of 6, Kyle never once let his hardship prevent him from pursuing his goals. Inspired by world-class blind athlete Erik Weihenmayer, he began pursuing a life of adventure in his teenage years — Hiking to Machu Picchu in 2006, and successfully summiting Mt. Kilimanjaro the following year at the age of 15.   Harvest Moon Long Course Triathlon News - 88 slots remaining It's unbelievable how quickly this summer is flying by. In less than two months we'll be lining up for the Harvest Moon Long Course Triathlon, Duathlon, and Aquabike on September 10th. This is just a friendly registration alert that only 88 slots remain for all categories. TO REGISTER FOR THE HARVEST MOON - CLICK HERE!   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Runs in Colorado (runningintheusa.com)   Video of the week: Quick Highlights: 2022 PTO Canadian Open Women's Race

Welcome to Episode #345 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance and a faster finish line! Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co In Today's Show • Discussion - Ask Me Anything with Mark Allen • Endurance News ○ 2021 IRONMAN World Championship Airs on NBC and Peacock July 23, 3:00 P.M. ET ○ PTO Canadian Open in Edmonton, 23-24 July ○ VeloViewer Strava on Steroids • What's new in the 303 ○ Boulder 70.3 is coming August 6th ○ Cycle to the Summit August 13th ○ Harvest Moon Sept 10th • Video of the Week ○ TO wins Boulder Peak in 2011 Feature Discussion: What would you ask Mark Allen? If you had the opportunity to ask Mark Allen any single question, what would that question be? There is a virtual event next Thursday with Mark Allen. Bring your questions and settle in to hear stories and pearls of triathlon wisdom from ESPN's "Greatest Endurance Athlete of All Time. TriDot pushed out the event to all TriDot coaches and ambassadors, but it's open to the public. I have shared the information with all of my athletes and now I'm trying to get the word out to my friends. The event is titled Ask Me Anything and is scheduled for this next Thursday, July 28th at 7pm MT. The discussion I want to have here and now what do I ask Mark Allen? How does "Fit Body/Fit Soul" and "The 9 Keys to a Happier, Healthier You" show up in your coaching? Ask Me Anything with Mark Allen - What Questions Would You Ask? Join us for an hour with the legendary Mark Allen! Bring your questions and settle in to hear stories and pearls of triathlon wisdom from ESPN's "Greatest Endurance Athlete of All Time." Mark Allen, named "The Greatest Endurance Athlete of All Time" by ESPN, has won the IRONMAN® World Championships 6 times, the Nice International Triathlon 10 times, and the first recognized Olympic Distance Triathlon World Championship. He went undefeated in 21 straight races for an incredible two-year winning streak. He has been inducted into the Hall of Fame for IRONMAN, USA Triathlon, and the International Triathlon Union. Allen has coached for 28 years and is now a coach on the TriDot platform. Thursday, July 28th from 8-9pm CT Register This virtual event is free to attend and you may share it with others. Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out! Endurance News: 2021 IRONMAN World Championship Airs on NBC and Peacock July 23, 3:00 P.M. ET A documentary special highlighting the 2021 Intermountain Healthcare IRONMAN® World Championship presented by Utah Sports Commission will premiere on Saturday, July 23 at 3:00 p.m. ET on NBC, Peacock, NBC Sports App and NBCSports.com/Live. The IRONMAN World Championship special will chronicle triathlon's pinnacle event, which for the first time in its history took place outside Hawai`i, on May 7, 2022, in St. George, Utah. The documentary special will chronicle what has become the most iconic single-day endurance event in the world along with the stories of both professional and inspiring age-group athletes competing in the prestigious triathlon. The documentary special will also be made available globally on the IRONMAN YouTube channel at www.youtube.com/ironmantriathlon following its airing on NBC. Among the features for the 2021 Intermountain Healthcare IRONMAN World Championship presented by Utah Sports Commission special are: • Two young Norwegians at the top of the sport, Olympic Gold Medalist Kristian Blummenfelt and reigning IRONMAN® 70.3® World Champion Gustav Iden, who look to go head-to-head for World Championship supremacy. • Two top Americans, rising star and Utah resident Skye Moench and the seasoned pro Heather Jackson look to stamp their names in the history books on American soil. • After a stretch of unfamiliar form, Daniela Ryf looks to return to glory and chase down her fifth IRONMAN World Championship title. • Australian Renee Kiley who was a pack a day smoker and did not exercise, shares how she turned her life around to first become an elite amateur triathlete and eventually making it to the professional field and professional start line of the IRONMAN World Championship. • Jonathan Courchene, of the Sagkeeng First Nations community in Manitoba, Canada, is a certified school clinician in many of the First Nations schools in his province who races to spread awareness on suicide among indigenous people, and to inspire his students and community, helping them realize the IRONMAN athlete inside of them all. Here's What You Need to Know About the Inaugural Tour de France Femmes The Tour de France Femmes avec Zwift begins on July 24 and runs for eight days across northeast France. The race features 144 women from 24 teams, and it covers 640 total miles of racing. There are four flat stages, two hilly ones, and two mountain stages, with one finishing up the legendary La Super Planche des Belles Filles climb in the Vosges mountains. Read also: A brief history of the ‘women's Tour de France' Race organizer, sponsors, and media partners have promised that this will not be the first and last Tour de France Femmes. Presenting sponsor Zwift has pledged to back the race for at least four years, and fitness app Strava is in for three. NBC Sports signed a two-year deal to broadcast the race in the U.S. The long-term financial backing will hopefully help the Tour de France Femmes avoid the financial struggles that doomed previous attempts to build a viable women's Tour.   PTO Canadian Open in Edmonton, 23-24 July - PTO+ will launch as a free, registration-only service PTO Canadian Open ‘Countdown To Canada' show available globally Men's Rankings - PTO statistics, results and rankings (protriathletes.org) Women's Rankings PTO statistics, results and rankings (protriathletes.org) London: The Professional Triathletes Organisation (PTO) has entered a multi-year partnership with Endeavor Streaming to launch a brand-new OTT offering that will form the cornerstone of an ambitious strategic digital venture between the companies. The service, PTO+, will launch as a free, registration-only service to maximise audience engagement worldwide for the PTO's flagship events this summer, starting with the inaugural PTO Canadian Open in Edmonton, 23-24 July 2022, the new PTO Tour's first event. “This is another important milestone for the PTO as we promote our PTO Tour events and athlete storytelling to sports fans around the world,” explained Tim Godfrey, Chief Marketing Officer at the PTO, a new sports body, co-owned by the athletes, seeking to grow the sport and take it to the next level. “The PTO will leverage Endeavor Streaming's end-to-end D2C capabilities with branded front-end device applications, video streaming capabilities and subscriber management tooling to deliver a dedicated triathlon content destination, so the fans can follow all the action.” Outside of Europe and the Indian Subcontinent, where Warner Bros. Discovery have the exclusive live rights, PTO+ will live stream PTO Tour events and shoulder content, including: The $1 million PTO Canadian Open (July 23-24) The second edition of $1.5 million Ryder Cup-style Collins Cup (August 20) The $1 million PTO US Open (September 17-18) Countdown preview shows, highlights packages and live media events Documentaries amplifying the PTO professionals and their stories “We are pleased to partner with PTO who have a keen eye for delivering impactful content, and who are in an exciting phase of their digital evolution,” said Pete Bellamy, SVP Global Head of Sports and International M&E at Endeavor Streaming. “PTO+ represents a new and dedicated home for viewing triathlons, including original content catered to fans around the globe. We're excited to see Endeavor Streaming support and embrace PTO's ambition to connect with fans and deliver their live events this summer and beyond.” The Countdown To Canada preview show for the PTO Canadian Open will be available for fans to watch on PTO+, featuring Canadian hopefuls Paula Findlay and Lionel Sanders, who will both look to ink their triathlon legacies by winning the first-ever PTO Open event in their home market. Part 1 of the show is available here. With Endeavor Streaming's performance analytics insight tooling, PTO can take advantage of consumer insight metrics to maximise audience growth opportunities and build a marketplace strategy. From launch, users will be able to access the PTO's original content series, including “Unbreakable” which tells the story of Professional Triathletes' preparation ahead of the PTO 2020 Championships, and “Beyond Human” which gives fans insight to the biggest stars in triathlon as they geared up to the inaugural Collins Cup. The on-demand catalogue will continue to grow with further original content, race highlights, live event replays, press conferences and more. Registration for the platform is free to anyone around the globe via PTO+ and is available on Web and iOS/Android mobile and tablet devices. The service is launching with the PTO original content library with plans to expand further, making PTO+ a true destination and experience for fans. The app can be downloaded now for iOS or Android and can also be viewed directly in the browser at plus.protriathletes.org What's New in the 303: Cycle to the Summit On behalf of The Colorado Springs Sports Corp, we will be hosting a cycling hill climb in Colorado Springs, CO that you previously participated in. The Pikes Peak Cycling Hill Climb, which has been rebranded this year to The Broadmoor Cycle to the Summit will be taking place on August 13, 2022. We are formally inviting you to join us and participate in this year's race! There are competitive, gran fondo, and e-bike categories that make the race exciting and for all ages and skill levels. Click here to register or find more information here. Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Runs in Colorado (runningintheusa.com) Upcoming Guests: Mark Allen. 6x IRONMAN World Champion, joining us to talk about the TriDot partnership and the new Mark Allen Edition training resources that people can sign up for. Tim Hola is joining us to talk about the Norseman Xtreme Triathlon when he gets back in August. 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!

Welcome to Episode #344 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Endurance News Tour de France Standings A Chaotic Stage 10 With Protestors Wout van Aert gives fan the Green Jersey What's new in the 303 Boulder Peak Recap Upcoming Races Video of the Week  TO wins Boulder Peak in 2011   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   2022 Tour de France and standings Stage 12 Thomas Pidcock, Ineos, Yellow Kobe Gossens, Intermarche, Green Antony Perez, Cofidis, Polka Dot Thomas Pidcock, Ineos, White   Notables, Chris Froome, Tadej, Sepp Stage 11 Jonas Vinnegard, Jumbo       Tour de France officials drag protesters off the road during chaotic stage 10 Senior officials from the Tour de France organisation were seen dragging climate crisis protesters into a ditch during the 10th stage of the race from Morzine to Megève .   Despite being chained together around the neck, a small group of young protesters were dragged off the race route by tour officials. At around 36 kilometres from the finish, on a section of straight road, the protesters sat on the course and set off red flares. The stage breakaway and peloton were both halted until the road was cleared.   Climate activists from the Derniere Renovation movement said: “Since the government doesn't care about the climate crisis, we need to come and take over the Tour de France to refocus attention on what matters for our survival. We need to make our government react as they lead us to the slaughterhouse.   “Non-violent disruption is our last chance to be heard and avoid the worst consequences of global warming,” the group said.   The Tour de France organisers, ASO, declined to comment on the protest. Commentating on the scene on an in-race motorbike, Sir Bradley Wiggins told Eurosport viewers: “It really was going off. It was quite crazy. A lot of people getting quite angry, some of the directeur sportifs got out the cars, stuck a boot in.”   The Derniere Renovation group was responsible for an interruption at the French Open tennis, when a protester jumped on to the court and tied herself to the net, wearing a T-shirt saying: “We have 1,028 days left”. In the Tour protest, they were seen wearing T-shirts stating: “We have 989 days left”.   The Tour has long been the target of protests but this took place against the backdrop of the race organisers pledging their commitment to reducing their carbon footprint. This year's “road book”, the manual given to all those working on the race, states that the Tour is “resolutely committed to being an increasingly eco-responsible organisation.”   In 2020, during the pandemic Tour, the race was criticised by recently elected “green” mayors in some of France's major cities. The mayor of Lyon, Gregory Doucet, described the Tour as “macho and polluting” and lacking an environmental conscience, and there have been multiple calls for the race to further reduce its carbon footprint.   The final outcome of the race itself was put into doubt when the race leader Tadej Pogacar's UAE Emirates team were hit by two Covid‑19 positive tests, just 48 hours after all riders in the peloton were tested and declared free of the virus.   George Bennett, one of the defending champion's key mountain support riders, and teammate Rafal Majka, both tested positive on Tuesday morning in Morzine. Bennett withdrew from the race while Majka was allowed to continue racing on the grounds that he was asymptomatic.   On Saturday another of Pogacar's team, Vegard Stake Laengen, also tested positive and withdrew. The eight-man team with which Pogacar started in Copenhagen is now reduced to six, with Majka's continuation uncertain.   “As per our internal protocols, Majka was tested for Covid-19 and returned a positive result this morning,” the UAE Emirates team said in a statement.   “He is asymptomatic and analysing his PCR, [we] found he had a very low risk of infectiousness, similar to the case of Bob Jungels [the AG2R Citroen rider who tested positive in Copenhagen] earlier in the race.” The Australian rider Luke Durbridge (Team BikeExchange) also tested positive and was withdrawn from the race.   ASO moved to restrict media access to the team buses, or the paddock, saying that “only representatives of the UCI (jury, commissaires, anti-doping), the teams' staff and the organisation's personnel supervising the teams will have access to the paddock”. Access to the finish lines, for the media, remains unchanged.   Magnus Cort Nielsen of the EF Education-EasyPost team won the stage in a photo finish from Nicholas Schultz, a teammate to the absent Durbridge. Lennard Kämna, of Bora Hansgrohe, one of the day's breakaways, moved to within 11 seconds of the race leader Pogacar but is expected to drop back in the next 48 hours, which includes summit finishes at Alpe d'Huez and the Col du Granon.   Van Aert gives Tour de France green jersey to fan who lent him a pump Stage 11 of the Tour de France was a big day for Jumbo-Visma, who claimed the race lead with Jonas Vingegaard, but the day was even bigger for one lucky spectator on the roadside of the Col du Granon.   Wout van Aert was coming back down the Col du Granon from the finish of stage 11 of the Tour de France after the podium ceremony for the points classification - which he leads by a huge margin - and had a slow leak in his tyre and no Jumbo-Visma mechanic in sight.   The Belgian stopped during the descent to his team bus and some cyclists quickly offered up a frame pump so Van Aert could add some air to his tubeless tyre.   In thanks, Van Aert gave one cyclist the green jersey off his back - literally telling him to unzip the back of the podium version of the green jersey and have it as a souvenir.   The moment was captured by Italian journalist and cyclist Michele Pelacci who is riding in the Alps with his brother and watching the Tour from the roadside. He works for a number of Italian media including the Alvento magazine and the official Giro d'Italia podcast called GIROglifici.   He admitted he wasn't quick enough to get Van Aert's green jersey but captured the moment and shared photographs on Twitter.   “My brother punctured and we stopped at the side of the road to change the inner tube. Guess who stopped after five minutes? Wout van Aert," Pelacci wrote on Twitter.   "I said: Hey Wout, there's liquid coming out of your wheel. He looked at me stupidly and explained it was tubeless. He asked for a pump and an English guy offered him one. Wout told him: ‘You're a hero' and said: ‘I've got something for you, take the green jersey off my back, it's yours'.   “What did I learn from it all? Be the first to pass a pump to Wout van Aert because in exchange he could give you a special souvenir.”   Pro cycling is unique in how close fans can get to the riders and spectators clamour for discarded bidons. But to receive such a valuable keepsake is hors-categorie.   'A brilliant day' Van der Poel and Van Aert attacking during stage 11 of the Tour de France   Van der Poel and Van Aert attacking during stage 11 of the Tour de France (Image credit: Getty Images) Van Aert was likely in a generous mood because of his team's success on the day.   He attacked from kilometre zero, drawing out a breakaway and, after snatching some more points in the intermediate sprint, came back to help the team in its assault on race leader Tadej Pogačar.   Van Aert pulled Primož Roglič back to the yellow jersey group after the Slovenian had put in several stinging attacks, coming up and past the group like a high-speed train.   On the final climb, Vingegaard hardly needed his teammates as he leapt away with 4.5km to go to win the stage and snatch the race lead.   "It was a really big day, we prepared for this day - you could see we were all ready to give it a go and attack the yellow jersey," Van Aert said after the podium ceremony.   "It was not easy, I was in front ready to help Jonas and Primož toward the Granon, but apparently Tadej Pogačar could chase down the guys all the time. So at that moment, I thought it was going to be hard to do something. But I think because Laporte and I at the beginning of the stage we made him suffer already early on. That's why Jonas could break away on the final climb."   Van Aert's breakaway started with a familiar friend - fellow cyclocross racer Mathieu van der Poel (Alpecin-Deceuninck) set aside their rivalry to help pull the breakaway clear only to be dropped on the first climb, the Lacets de Montvernier.   "The plan was to be in the breakaway and be the rider out front. That Mathieu was on my wheel was a nice surprise, it will be really cool pictures. We did a really fast first 30k, I really enjoyed it.   "Again I could take the points in the intermediate sprint, so a perfect day but especially for GC this was a brilliant day." For the fan who received his green jersey, it was undoubtedly an even more brilliant day.     What's New in the 303: Boulder Peak Sunday The Boulder Peak Triathlon was last Sunday. Raced with Lauren, her boyfriend Reed Henderson, Matt Emmet and Tom Beal. Also saw that Tim Hola was on the start list and talked to him for a while in transition. Tim won the 45-49 AG. He looks so fit and is racing Norseman on August 6th. Saw Sasha Underwood and Kirsten Smith. Kirsten passed me on the run heading up the first hill.     https://303cycling.com/the-everyday-elite-panel-to-benefit-world-bic/ Presented by Skratch Labs in Boulder, CO and benefitting the World Bicycle Relief, on Thursday, August 11th starting at 5:30pm – The Everyday Elite Panel will feature four elite-level athletes. You'll get to hear how they balance nutrition, performance, and their relationship between food and their bodies. Other topics will include balancing training and racing at optimal performance while listening to your body's needs and how to rid yourself of diet culture. Panelists include 4x Obstable Racing World Champion and Attorney Amelia Boone, US Air Force Captain and Figure Universe Star Leah Meyer, 2020 Olympian and American Long Distance Runner Jake Riley, and Skratch Labs Co-Founder Dr. Allen Lim.   Price of admission is $25 ($15 for students) and includes a raffle ticket towards great prizes, heavy appetizers, and hard seltzer. Tickets can be purchased HERE.   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Runs in Colorado (runningintheusa.com)   Video of the Week: Watch Tim O'Donnell win the 2011 Boulder Peak Triathlon       Upcoming Guests:    Norseman Xtreme Triathlon 2022  starts in Eidfjord, Norway, on Saturday, 6 August 2022, at 05:00 am. Our friend Tim Hola is one of 290 athletes racing. He's going to join us after his race to tell us about the experience.   Norseman is a point to point race. It is 226km from the start to the finish.  There are no shortcuts! You should plan on staying in or near Eidfjord up until race day and move camp to the Gausta during the race for your post race stay. The finisher ceremony will be held at Gaustablikk Høyfjellshotell.When planning your travel to and from the race keep in mind the following: The start is 150km from Bergen and 322km from Oslo Airport. While the finish is 367km from Bergen and 230km from Oslo. If you are flying in from abroad both Bergen end Oslo are good alternatives. Oslo will have more flights.For more information and links to very  useful resources, go to  www.nxtri.com/getting-here-staying-here   Mark Allen. 6x IRONMAN World Champion, GOAT, The Grip, ESPN Greatest Endurance Athlete of All Time, First Olympic Distance World Champion, USA Triathlon and Ironman Hall of Fames.   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!

Welcome to Episode #342 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. Bill last week: Rich last week: Slacker half marathon.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Endurance News Mark Allen Partnering with Dot Challenge Roth Broadcast Live on PTO YouTube What's new in the 303 Lake to Lake and Slacker Half Marathon USA Cycling Announces 2022 BMX Racing World Championship Team Upcoming Races Pikes Peak Video of the Week Mark Allen on TriDot   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: PREDICTIVE FITNESS AND TRIDOT ANNOUNCE A GROUNDBREAKING TECHNOLOGY PARTNERSHIP WITH G.O.A.T. MARK ALLEN Partnership brings together the human wisdom and experience of the greatest endurance athlete of all time with revolutionary algorithmic intelligence (AI).   DALLAS, June 28, 2022 /PRNewswire/ -- TriDot, a division of Predictive Fitness, Inc. and Mark Allen, the Greatest Endurance Athlete of All Time and 6x IRONMAN Triathlon World Champion are proud to announce the creation of the TriDot Mark Allen Edition. The TriDot platform is the first use of algorithmic intelligence (AI) for coaches and triathletes. The TriDot Mark Allen Edition combines the wisdom and insight Mark has gained through his unparalleled racing career and 30 years of coaching experience with revolutionary algorithmic intelligence to provide triathletes around the world with training programs updated in real time with input from wearables, coaches and direct athlete input. The revolutionary training system allows athletes to most effectively increase performance while managing fatigue and reducing illness and injury.   The TriDot Mark Allen Edition will be available Fall 2022. Secure your spot on the waitlist to gain early access and get updates: https://tridot.com/mark-allen-edition/   The partnership is the result of months of discussion between Mark Allen Sports CEO, Scott Zagarino and Predictive Fitness Founder and CEO, Jeff Booher. "When Mark and I became familiar with the use of algorithmic intelligence technology applied to coaching by Predictive Fitness, we immediately saw the potential for a breakthrough in triathlon coaching." said Zagarino. Predictive Fitness CEO Jeff Booher said, "We have been developing the technology for the past two decades and were blown away by how quickly an athlete of Mark's reputation and stature grasped the value and potential for what we've worked so hard on all these years."   "The big limiting factor for coaches has been the brain's inability to match complex training data with human experience," said Allen. "Until now there was no way any coach could assimilate all of the possible scenarios and produce programming from that data. This is the future of coaching, and I am incredibly excited about being on the cutting edge with TriDot."   Mark Allen Edition which will provide athletes with TriDot's training (like Complete) but with content from Mark. All the drills and workouts will be explained on camera by Mark, Monday motivation videos from Mark, Storytime with Mark, Ask Mark Anything (our own twist on an "AMA").     ABOUT PREDICTIVE FITNESS Predictive Fitness leverages its comprehensive dataset and nSight™ Intelligence Engine to power applications that optimize health, fitness, and performance. It employs its proprietary normalizing technologies, artificial intelligence, machine learning, predictive analytics, and other patent-pending technologies to create solutions for endurance athletes, general fitness, health-conscious individuals as well as military, employer, insurance, healthcare, and wellness stakeholders. Predictive Fitness harnesses data to help people live healthier, longer, and happier lives. www.Predictive.fit   Watch Challenge Roth Live on PTO YouTube The stage is set for an incredible showdown at Challenge Roth on Sunday with the likes of Jan Frodeno, Anne Haug, Sam Long, Fenella Langridge and Patrick Lange ready to test themselves at the iconic race.   The race will be broadcast live from 6:15 AM CEST on PTO YouTube as well as on www.challenge-roth.com.  View the full start list below to see who else could challenge for the win!   Women ANNE HAUG FENELLA LANGRIDGE SARA SVENSK LAURA SIDDALL JUDITH CORACHAN VAQUERA More…   Men JAN FRODENO SAM LONG PATRICK LANGE MAGNUS ELBÆK DITLEV KYLE SMITH More…     What's New in the 303: USA Cycling Announces 2022 BMX Racing World Championship Team COLORADO SPRINGS, Colo./ENDURANCE SPORTSWIRE/ – USA Cycling announced today the 22 athletes that will be representing the United States at the 2022 UCI BMX Racing World Championships in Nantes, France on July 30-31.   The star-studded roster includes Tokyo 2020 Olympians Corben Sharrah (Tucson, Ariz.; Daylight Cycle Co.), Payton Ridenour (Tulsa; OK.; Mongoose Bicycles), Felicia Stancil (Palm Harbor, FL.; Factory SSquared/Answer), and Alise Willoughby (Chula Vista, CA.; Team Toyota/ GW Bicycles).   Stancil is one to watch after landing on the Papendal World Cup Round 3 podium and a fourth place finish at the Olympic Games. 20-year-old Cameron Wood (Phoenix Ariz.; Mongoose/USA BMX Foundation) also had a strong start to the season scoring a silver medal at the fourth World Cup round in Papendal.   Last year at the World Championships, Stancil and Willoughby both made the Elite Women's final along with Wood in the Elite Men's race.   The new 2022 National Champions crowned in May will also be in attendance including Sharrah, Daleny Vaughn (Tucson, Ariz.; DK Bicycles), Jesse Welch (Riverside, Calif.; Box Components), McKenzie Gayheart (Fort White, Fla.; Factory Full Tilt/ Radio), Ethan Popovich (Valparaiso, Ind.; DK Bicycles), and Keiley Shea (La Habra, Calif.; 316 Racing).   Jamie Staff, Director of BMX, has been hard at work with the team this season. He said, “We are very excited to be able to get back to some normal racing this year and do what we love most. We are in an interesting phase where we're introducing a lot of young riders to international events, as well as continuing to support our country's more established riders. We've had some great prep camps this season with one more before we head to France and the riders got some great experiences in Europe at the first 4 World Cup rounds in May and June. Obviously, everyone wants results, and yes, I'm hoping we get some, but just as importantly, I'm looking to give our younger riders an experience of a lifetime, that will encourage them to continue to pursue their dreams of being an Elite athlete on the worlds stage. You can't underestimate the value of international competition, especially at a young age, and so we look to continue to support the development of our next generation of riders the best way we can.”   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Runs in Colorado (runningintheusa.com)   Video of the Week: TriDot's Mark Allen Edition - TriDot (wistia.com)   Upcoming Guests: Scott Mercier born January 24, 1968 is an American former cyclist on The US Postal Team in 1997 where he participated in a grand tour in the 1997 Vuelta a España. He also competed in the team time trial at the 1992 Summer Olympics.   Mark Allen. 6x IRONMAN World Champion, GOAT, The Grip, ESPN Greatest Endurance Athlete of All Time, First Olympic Distance World Champion, USA Triathlon and Ironman Hall of Fames.   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!

Welcome to Episode #341 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Endurance News Full Ironman Returns to Coeur de Alene What's new in the 303 USA Triathlon Celebrates Women's Achievements in Multisport for 50th Anniversary of Title IX Triathlon and Run Races this weekend Video of the Week Sam Long Final Prep for Challenge Roth   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: Full Ironman Returns to Coeur de Alene The IRONMAN Group, announced today that the stunning city of Coeur d'Alene, Idaho will once again play host to a full-distance IRONMAN® triathlon on Sunday, June 26, 2023, as part of a unanimous vote in Tuesday's City of Coeur d'Alene council meeting.   “We are so thrilled to see such an appetite for full distance triathlon racing in Coeur d'Alene,” said Tim Brosious, Northwest Regional Director for The IRONMAN Group. “With the longstanding history Coeur d'Alene has built within the triathlon community over the years, we know our athletes will be excited to once again race 140.6 miles across Northern Idaho's best terrain on offer.”   The 2023 IRONMAN Coeur d'Alene triathlon course will mirror characteristics of the half-distance IRONMAN® 70.3® triathlon. Athletes will begin with a 2.4-mile double-loop swim in the breathtaking Lake Coeur d'Alene. The 112-mile double-loop bike course will take athletes alongside Lake Coeur d'Alene and through a beautiful northern Idaho with sweeping mountain views before a transition at City Park. Athletes will cap off the race day with a multi-loop run course through McEuen Park to a vibrant finish downtown on Sherman Ave. What's New in the 303: USA Triathlon Celebrates Women's Achievements in Multisport for 50th Anniversary of Title IX COLORADO SPRINGS, Colo./ENDURANCE SPORTSWIRE/ – USA Triathlon both honors and celebrates the 50th anniversary of Title IX, the landmark gender equity law that changed the landscape of what's possible for girls and women in this country, and today kicks off a five-month celebration of the achievements women have accomplished in triathlon.   USA Triathlon has long had a tradition of promoting women in multisport, including equal prize money for elite events, the formation of the USA Triathlon Women's Committee in 2010 and February's landmark achievement of adding the 40th school in the nation to offer women's triathlon at the varsity level, which set in motion women's triathlon to become an NCAA Championship sport.   A five-month celebration of women's varsity collegiate triathlon and women in the sport of triathlon and the multisport community kicks off today on the 50th anniversary of Title IX and runs through November, following the fall 2022 women's varsity collegiate triathlon season. For those who are interested in being a part of the celebration please email diversity@usatriathlon.org.   The five-month celebration will include the Together, We Thrive Powerful Women in Multisport Series, a social and digital content series that will focus on women who helped pave the way for women to compete in triathlon. To kick off the series, USA Triathlon has highlighted on its social media pages nine women in multisport who share what Title IX means to them in its Nine Days of Title IX celebration.   USA Triathlon will give 10 multisport women's legacy packages to influential women in multisport, which includes one USA Triathlon Lifetime Membership and one free entry to USA Triathlon Age Group National Championships, USA Triathlon Multisport National Championships and the Toyota Legacy Triathlon. USA Triathlon will also award the inaugural Together, We Thrive Diversity, Equity, Inclusion and Access Award.   USA Triathlon is launching its Women's Series, a series of locally organized USA Triathlon Sanctioned events across the country designed to grow and support the women's multisport community, in 2023. Applications to be included in the series will be accepted July through August with the formal announcement of participating events coming in late fall. The series will include a combination of women's-only triathlons and duathlons, instructional clinics and social gatherings that will accommodate new athletes to experienced athletes.   1974: Triathlon was invented by the San Diego Track Club with the Mission Bay Triathlon. The club has a storied history of leading the way in gender equity   1978: Judy Collins and her husband, Commander John Collins, both participants in the 1974 Mission Bay Triathlon, launch the Hawaiian Iron Man Triathlon in Waikiki, which combined the Waikiki Roughwater Swim, Honolulu Marathon, and a local cycling club route.   1979: Lyn Lemaire, a 28-year-old from Massachusetts, becomes the first woman to compete in the Hawaii Ironman Triathlon. Lemaire beats all but four men in the 15-person field.   1982: U.S. triathlete Julie Moss captivates a global audience with her crawl to the finish line at the Hawaii Ironman.   1983: Sally Edwards publishes the first book on triathlon. “Triathlon: A Triple Fitness Sport,” offers a comprehensive guide for training for “a total new fitness” based on her own experience in the sport.   1986: Using funds from an anonymous donor, the Hawaii Ironman introduces a prize purse for professional athletes. And in a move unprecedented in many other major sporting events, the payout is equal for both men and women — a standard that remains the status quo.   1990: Danskin launches a women's-only triathlon series in three cities: Long Beach, California, San Jose, California, and New York City. The growth of the Danskin series, as well as similar women-only events like Trek Triathlon and Irongirl races, are credited with boosting numbers among women in the sport.   2000: Triathlon makes its Olympic debut at the Sydney Games. The United States sends a trio of women Down Under, including Joanna Zeiger, who finishes fourth.   2004: Susan Williams, a 35-year-old mom from Long Beach, California, wins the first Olympic medal for the U.S. in triathlon, earning bronze at the Athens Games.   2005: U.S. Olympian Barb Lindquist retires as a professional and helps create USA Triathlon's Collegiate Recruitment Program, which identifies talent from the NCAA swimming and running programs as a way to funnel athletes toward the Olympic pipeline. She finds future Olympic gold medalist Gwen Jorgensen.   2014: Triathlon is designated as an NCAA Emerging Sport for Women   2016: Jorgensen caps her pro triathlon career by grabbing gold at the Rio Olympic Games, the first- gold medal for an American triathlete   2016: U.S. elite paratriathletes Grace Norman and Allysa Seely each win gold at the Paralympic Games. Hailey Danz and Melissa Stockwell also won medals, combining to sweep the podium in the PT2 sport class along with Seely.   2021: Katie Zaferes wins Olympic bronze at the delayed Olympic Games Tokyo 2020 and the U.S. is one of only four countries to qualify three women for the Olympic Games Tokyo 2020, and one of only two countries to place all three athletes in the top-20 with Zaferes winning bronze, Summer Rappaport placing 14th and Taylor Knibb 16th.   2021: Seely won gold Paralympic again to become the only female two-time Paralympic triathlete gold medalist. Danz became a two-time PTS2 silver medalist and Norman earned a silver in the PTS5 category. Kendall Gretsch also won the first women's triathlon wheelchair race in Paralympic history and became the fifth American to win gold medals at both the summer and winter Paralympic Games.   2022: USA Triathlon adds two college programs to offer women's collegiate triathlon to reach the milestone of 40 schools. Women's triathlon is now on its way to becoming an NCAA Championship Sport.   Colorado driver accused of "intentionally" hitting two cyclists — critically injuring one — still at large Police investigating a hit-and-run that wounded two cyclists in Evergreen, Colorado, on Sunday morning. One of the cyclists, identified as a woman by local authorities, suffered critical injuries as a result of the crash.   A 2018 Ford Escape registered to 39-year-old Alan "Haley" Mill allegedly swerved onto the shoulder of an interstate highway about 30 miles west of Denver. Witnesses told police the driver deliberately hit both cyclists before fleeing and later abandoning the vehicle. Witnesses said they saw Mill attempting "to dislodge a badly damaged bicycle from beneath his vehicle" in the parking lot of a restaurant after the collision, CBS Denver reported. The SUV, which has a temporary license plate, was found abandoned the next day, police said.   "This person passed a cyclist and then drove off the road intentionally onto the shoulder and into two other cyclists and possibly accelerated while doing that," said Jenny Fulton, director of public affairs at the Jefferson County Sheriff's Office, according to CBS Denver.   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Runs in Colorado (runningintheusa.com)   Video of the Week: I'm Back Motherfuc*ers || Race Simulation For Challenge Roth   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!

Welcome to Episode #340 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   In Today's Show Feature Discussion How to Navigate and IRONMAN Weekend Endurance News History Made In The Pho3nix Sub7 Sub8 Challenge Matt Hanson, a former Iowa resident, and Skye Moench win Ironman Des Moines championships What's new in the 303 A very successful Ride the Rockies Triathlon and Run Races this weekend Video of the Week IRONMAN DesMoines Rewind   Feature Discussion: How to Navigate IRONMAN Weekend Ironman races are Saturdays or Sundays. For this discussion let's assume the Race is Sunday like IRONMAN DesMoines this weekend.   Start with your Athlete Guide and review the Event Schedule. Typical schedule is: Thursday 10-5 Athlete Check In, Village Open Tips Check in time email 2-3 weeks prior to race; the earlier you check in the more bike check in time options you will have If your race is Sunday, you want to be checking in your bike as early as possible If you are not able to check in Thursday, check in 10 am Friday Drive the course; ride part of the course   Friday 10-5 Athlete Check In, Village Open, Ironman Store 11 and 2 Athlete Briefing 6 Welcome Ceremony Tips Get there when they open. Some IM gear sells out fast. Eg, name tee Go to the athlete briefing. There are always extra tidbits of important information. They will give a water temp report. DesMoines had a situation similar to Boulder where you have to shuttle to Swim/Bike and the roads are blocked in/out. Shuttle schedules are important to know. Pack Bike and Run Bags for 10am Bike Check In Ride the course if you didn't Thursday Hydrate Eat your big meal 2 nights before the race   Saturday Sometimes a practice swim at the venue 9-12 TriBike Pickup 9-3 Ironman Store (closes at 3 to put Finisher gear out for the morning) 10-5 Bike Check In (based on time selected at Athlete Check In) 2 Athlete Briefing Tips Check in early as you can. 10am Get off feet and distract yourself with a nap or movie - stay off your feet Hydrate and eat a normal size healthy meal that is not high in fiber Organize bags, complete checklist, bottles in the fridge or freezer   Sunday Most races start around 6:30-7 with Pros (if Pros) staring 15 minutes before age groupers DesMoines started at 5:30 with Pro Men; 5:37 Pro Women; 5:45-6:15 AG Tips Work through each step of logistics (breakfast, Get to the Transition Area when it opens You need a good 60 minutes to add anything to the Bike and Run bags, drop off Bike and Run Personal Needs Bags, pack your Morning Clothes bag, bottles and nutrition on bike, check tire pressure Get into your seeded swim time group. Swim with people your speed.   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   History Made In The Pho3nix Sub7 Sub8 Challenge History was made in the Pho3nix Sub7 Sub8 Challenge when Kristian Blummenfelt became the first male to go under 7 hours and Kat Matthews became the first female to go under 8 hours in an iron distance triathlon. With the event encompassing a 3.8km swim, 180km bike and 42.2km run consecutively, Blummenfelt finished in a remarkable time of 06:44:25 with Matthews finishing in a staggering 07:31:54. In doing so, Kristian and Kat write their names in the history books of sporting achievements.   Matt Hanson, a former Iowa resident, and Skye Moench win Ironman Des Moines championships Matt Hanson requested the full fury of heat and humidity that a June day in Iowa can provide. The conditions at the Ironman Des Moines North American Championship were nearly more than he desired.   The former Storm Lake resident captured his fourth Ironman North American Championship on a day with temperatures approaching 90 degrees. The 37-year-old Hanson bent over and then crumpled to the carpet after holding up the winner's banner at Court Avenue.   "I got across the finish line and the vision went blurry," Hanson said after claiming the $15,000 top prize. "It wasn't my plan to end up being flat on my back. I'm not feeling great right now. Bittersweet. A great day overall, didn't finish well. The heat definitely got to me."   What's New in the 303:   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com)   Video of the Week: Race Rewind: 2022 Certified Piedmontese Beef IRONMAN North American Championship Des Moines   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!

Welcome to Episode #339 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Our guest this week is Robyn Benincasa. Robyn is a World Champion Adventure Racer, Fire Fighter and top Keynote speaker sharing the skills that transfer from Adventure Racing to the corporate world.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Guest: World Champion Adventure Racer and Top Keynote Speaker Robyn Benincasa Endurance News Alistair Brownlee is out of the Pho3nix Sub7 Attempt due to injury! Ironman N. America Championship in Des Moines Course Recon What's new in the 303 Triathlon and Run Races this weekend Ride the Rockies Video of the Week Robyn Benincasa and Project Athena CNN Hero   Feature Interview: Robyn Benincasa Robyn Benincasa has made an art form of extreme performance by competing and winning at the highest levels of sport and business. Robyn is an award-winning keynote speaker, a 20+ year veteran San Diego firefighter, a World Champion Adventure Racer, a 2014 CNN Hero, a Guinness World Record Endurance Kayaker, a New York Times best-selling author, and the Founder of The Project Athena Foundation, a non-profit dedicated to helping survivors of medical or other traumatic setbacks achieve their adventurous dreams. Robyn is known as an inspirational force for leadership, teambuilding, and extreme performance. Her game-changing keynotes have earned Robyn accolades as one of the Top 50 Keynote Speakers in the World, the #1 Female Speaker for Meetings.net, and one of the Top 10 Speakers featured by Harvard Business Review. For the past 15 years, Robyn's keynotes have received rave reviews from user groups, associations, and Fortune 500 companies, including Starbucks, Walmart, Boeing, Johnson & Johnson, Yahoo, Intel, and more.   When the challenges are steep, the goals audacious, and the competition fierce, Robyn gives individuals and organizations the tools they need to inspire themselves and one another to their greatest heights and across their most challenging finish lines.   Post Interview: Firefighter faces down osteoarthritis and FOUR hip replacements to break world paddleboarding record, paddling non-stop for 90 miles around Californian harbor Robyn Benincasa broke the record in Huntington Beach Harbour The 47-year-old is a lifelong triathlon competitor and adventure racer But she was diagnosed with severe degenerative disease in 2007 It forced Mrs Benincasa to give up on racing altogether So she took on paddleboarding as a new test of her endurance   Robyn's contact information: robyn@projectathena.org robyn@worldclassteams.com     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Alistair Brownlee is out of the Pho3nix Sub7 Attempt due to injury! Joe Skipper joins Kristian Blummenfelt, Katrina Matthews and Nicola Spirig who will attempt to defy the impossible and break 7 hours and 8 hours for men and women respectively over the full distance. Joe's mentality is that no one, not even the dominant Norwegians and Kristian Blummenfelt is unbeatable.   Dual Olympic champion and Sub7 aspirant Alistair Brownlee has been ruled out of the Pho3nix Sub7Sub8 Project, powered by Zwift due to a stress response in his hip that requires immediate treatment. Brownlee will be replaced by fellow Brit and PTO world number six Joe Skipper who takes his shot at making history against reigning Olympic and World Champion Kristian Blummenfelt on Sunday at the DEKRA Lausitzring in Senftenberg, Germany.   It is a cruel blow for Brownlee, who along with MANA Group CEO and Pho3nix Foundation board member Chris McCormack was part of the initial team that developed the concept of delivering the first sub-7 hour full distance triathlon in late 2019.   “We are extremely disappointed with the announcement, but when you are pushing your body to the limit like Alistair has been, it's a fine line,” said McCormack. ‘Alistair is a true professional and will be there to support Joe, who has been preparing for Ironman Nice at the end of June, so in good shape to take on the challenge.''   ‘It's not going to get easier with Joe', said Blummenfelt. ‘He has a better full distance resume and a higher world ranking than Alistair. I'm looking forward to the challenge.'   “Honestly, I'm devastated, said Brownlee. ‘I was frustrated to miss St George, and now this. I'm gutted. I was so invested in the process and loved working with my team. This was the goal that stimulated me again in the sport, on par with the Olympics. I'll do what I can to support Joe.”   Brownlee, who also missed the recent Ironman World Championships in Utah, will support Skipper by pacing him in the swim, and will also join the commentary team for the live broadcast on Sub7Sub8.com. Brownlee replaces Richard Varga on Skipper's team, with Jonny Brownlee also dropping out to be replaced by German national marathon champion Frank Schauer. Skipper retains the support of the bike pacemaking team led by Alex Dowsett, who is fresh off riding in the Giro d'Italia.     Ironman Des Moines Course Swim This unique 2-loop swim course will take athletes counterclockwise in popular Grays Lake. Starting at the boat ramp, athletes will make their way to the bridge where spectators can get an up-close look at their athlete. Before starting lap 2, athletes will get out of the water, cross the peninsula and head back in the water. This 2-loop, spectator friendly swim course is a great way to kick off your race day.     Bike The rolling hills of this 1-loop bike course will take athletes through some of Iowa's best sights. Athletes will head west through beautiful West Des Moines before hitting the rolling hills of Dallas County and famous bridges of Madison County. In the heart of the course, athletes will ride through Winterset, the birthplace of John Wayne, before heading back north to Des Moines. May the wind be at your back and sun on your face. 4079 ft of elevation gain.     Run Athletes can expect an entertainment packed; 3-loop run course. After exiting T2, athletes will run around Grays Lake before heading downtown to the spectator packed Locust St where local restaurants, bars and parks will give the athletes tons of energy for their final leg of the race. Finish line will once again be in the heart of the entertainment district of downtown Des Moines: Court Ave. Music, lights, and the cheers of the crowd will give the athletes that final burst of adrenaline they crave. Be sure to soak in the beautiful Iowa summer night.     What's New in the 303:   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com)   Video of the Week: Robyn Benincasa is a CNN Hero       Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! 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!

Welcome to Episode #339 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Our guest this week is Robyn Benincasa. Robyn is a World Champion Adventure Racer, Fire Fighter and top Keynote speaker sharing the skills that transfer from Adventure Racing to the corporate world.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Guest: World Champion Adventure Racer and Top Keynote Speaker Robyn Benincasa Endurance News Alistair Brownlee is out of the Pho3nix Sub7 Attempt due to injury! Ironman N. America Championship in Des Moines Course Recon What's new in the 303 Triathlon and Run Races this weekend Ride the Rockies Video of the Week Robyn Benincasa and Project Athena CNN Hero   Feature Interview: Robyn Benincasa Robyn Benincasa has made an art form of extreme performance by competing and winning at the highest levels of sport and business. Robyn is an award-winning keynote speaker, a 20+ year veteran San Diego firefighter, a World Champion Adventure Racer, a 2014 CNN Hero, a Guinness World Record Endurance Kayaker, a New York Times best-selling author, and the Founder of The Project Athena Foundation, a non-profit dedicated to helping survivors of medical or other traumatic setbacks achieve their adventurous dreams. Robyn is known as an inspirational force for leadership, teambuilding, and extreme performance. Her game-changing keynotes have earned Robyn accolades as one of the Top 50 Keynote Speakers in the World, the #1 Female Speaker for Meetings.net, and one of the Top 10 Speakers featured by Harvard Business Review. For the past 15 years, Robyn's keynotes have received rave reviews from user groups, associations, and Fortune 500 companies, including Starbucks, Walmart, Boeing, Johnson & Johnson, Yahoo, Intel, and more.   When the challenges are steep, the goals audacious, and the competition fierce, Robyn gives individuals and organizations the tools they need to inspire themselves and one another to their greatest heights and across their most challenging finish lines.   Post Interview: Firefighter faces down osteoarthritis and FOUR hip replacements to break world paddleboarding record, paddling non-stop for 90 miles around Californian harbor Robyn Benincasa broke the record in Huntington Beach Harbour The 47-year-old is a lifelong triathlon competitor and adventure racer But she was diagnosed with severe degenerative disease in 2007 It forced Mrs Benincasa to give up on racing altogether So she took on paddleboarding as a new test of her endurance   Robyn's contact information: robyn@projectathena.org robyn@worldclassteams.com     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Alistair Brownlee is out of the Pho3nix Sub7 Attempt due to injury! Joe Skipper joins Kristian Blummenfelt, Katrina Matthews and Nicola Spirig who will attempt to defy the impossible and break 7 hours and 8 hours for men and women respectively over the full distance. Joe's mentality is that no one, not even the dominant Norwegians and Kristian Blummenfelt is unbeatable.   Dual Olympic champion and Sub7 aspirant Alistair Brownlee has been ruled out of the Pho3nix Sub7Sub8 Project, powered by Zwift due to a stress response in his hip that requires immediate treatment. Brownlee will be replaced by fellow Brit and PTO world number six Joe Skipper who takes his shot at making history against reigning Olympic and World Champion Kristian Blummenfelt on Sunday at the DEKRA Lausitzring in Senftenberg, Germany.   It is a cruel blow for Brownlee, who along with MANA Group CEO and Pho3nix Foundation board member Chris McCormack was part of the initial team that developed the concept of delivering the first sub-7 hour full distance triathlon in late 2019.   “We are extremely disappointed with the announcement, but when you are pushing your body to the limit like Alistair has been, it's a fine line,” said McCormack. ‘Alistair is a true professional and will be there to support Joe, who has been preparing for Ironman Nice at the end of June, so in good shape to take on the challenge.''   ‘It's not going to get easier with Joe', said Blummenfelt. ‘He has a better full distance resume and a higher world ranking than Alistair. I'm looking forward to the challenge.'   “Honestly, I'm devastated, said Brownlee. ‘I was frustrated to miss St George, and now this. I'm gutted. I was so invested in the process and loved working with my team. This was the goal that stimulated me again in the sport, on par with the Olympics. I'll do what I can to support Joe.”   Brownlee, who also missed the recent Ironman World Championships in Utah, will support Skipper by pacing him in the swim, and will also join the commentary team for the live broadcast on Sub7Sub8.com. Brownlee replaces Richard Varga on Skipper's team, with Jonny Brownlee also dropping out to be replaced by German national marathon champion Frank Schauer. Skipper retains the support of the bike pacemaking team led by Alex Dowsett, who is fresh off riding in the Giro d'Italia.     Ironman Des Moines Course Swim This unique 2-loop swim course will take athletes counterclockwise in popular Grays Lake. Starting at the boat ramp, athletes will make their way to the bridge where spectators can get an up-close look at their athlete. Before starting lap 2, athletes will get out of the water, cross the peninsula and head back in the water. This 2-loop, spectator friendly swim course is a great way to kick off your race day.     Bike The rolling hills of this 1-loop bike course will take athletes through some of Iowa's best sights. Athletes will head west through beautiful West Des Moines before hitting the rolling hills of Dallas County and famous bridges of Madison County. In the heart of the course, athletes will ride through Winterset, the birthplace of John Wayne, before heading back north to Des Moines. May the wind be at your back and sun on your face. 4079 ft of elevation gain.     Run Athletes can expect an entertainment packed; 3-loop run course. After exiting T2, athletes will run around Grays Lake before heading downtown to the spectator packed Locust St where local restaurants, bars and parks will give the athletes tons of energy for their final leg of the race. Finish line will once again be in the heart of the entertainment district of downtown Des Moines: Court Ave. Music, lights, and the cheers of the crowd will give the athletes that final burst of adrenaline they crave. Be sure to soak in the beautiful Iowa summer night.     What's New in the 303:   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com)   Video of the Week: Robyn Benincasa is a CNN Hero       Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! 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!

Welcome to Episode #338 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Training Discussion: Lactate Threshold Test Endurance News 2022 Escape from Alcatraz Triathlon New Garmin Varia RCT715 tail light has a camera to record your crashes Why Running at Night Feels Harder What's new in the 303 Ragnar Snowmass June 9-10 Without Limits Productions Inglis Cup - SHIMANO Cyclocross Series Video of the Week Ragnar Snowmass   Training Discussion: Lactate Threshold Test   Last couple of weeks we have discussed how regular testing and consistency at the correct intensities improve performance. To improve our endurance, we want to be more efficient at an aerobic intensity. To improve our speed, we want to have a higher anaerobic capacity. Besides doing "field testing" like the Swim CSS, Bike FTP and Run TT, one scientific way to test is how well the body processes muscle lactate. If you've ever done a Lactate Threshold Test (LTT), here's how the test administrator interprets the lactate measurement to determine your training zones.   The LTT is performed by starting the athlete a warmup at a very easy intensity. We'll use the run discipline for this example. The athlete will walk on a treadmill for 10 minutes before starting the test and once the test starts, the intensity is increased every 2 minutes. At the beginning of the 10 minutes, the test administrator takes 4 metrics - pace, rate of perceived exertion (RPE), heart rate (HR) and lactate millimoles per liter of blood with a blood sample and lab kit. The lactate compared to the pace is the primary metric and the HR and RPE are secondary but useful to confirm and interpret the data. The administrator takes those same 4 metrics at the end of the 10 minutes and every 2 minutes there after. Every 2 minutes the treadmill pace is increased by 30 seconds of pace (11:00, 10:30, 10:00, 9:30 and so on).   There are two key inflection points the test administrator is looking for. When the intensity is increased and the lactate level remains the same as the previous level means that the subject athlete is predominantly aerobic (zones 1-2). When the lactate level increases and levels out after each increase the athlete is in between aerobic and anaerobic (zone 3). When the lactate level continues to rise without an increase to intensity, the athlete is above lactate threshold (zone 4-5).   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Olympians and World Champions Lead Field of Professional Triathletes Set to Compete in 2022 Escape from Alcatraz Triathlon May 26, 2022 Reigning Champion Ben Kanute Returns to Attempt Fifth Straight Win SAN FRANCISCO – (May 26, 2022) /ENDURANCE SPORTSWIRE/ – IMG, a global leader in sports, events, media and fashion, today announced the pro field for the 41st Escape from Alcatraz Triathlon, set to take place June 5, in San Francisco. The line-up includes Olympian Ben Kanute (USA), 2016 IRONMAN World Champion Holly Lawrence (GBR), seven-time IRONMAN Champion Ben Hoffman (USA), and more.   Four-time Escape from Alcatraz Triathlon Champion Kanute returns to defend his title this year. He represented the United States in the 2016 Olympics and recently took first place in the 2021 IRONMAN 70.3 California, second place in the 2021 IRONMAN 70.3 Texas and third place in the 2022 Clash Miami.   “Winning my fourth straight win was special and now having the opportunity to go for a fifth seems unreal,” said Kanute. “I cherish every Escape win and never take them for granted as this can be an unforgiving course. Escape is one of my favorite races and it is even more special this year since my dad, brother and coach are all racing!”   The field also includes 2016 Escape from Alcatraz Champion Holly Lawrence (GBR). Lawrence returns after placing second in the 2021 Escape from Alcatraz Triathlon. She is also a 14-time IRONMAN 70.3 Champion and the 2016 IRONMAN 70.3 World Champion. She recently took first place in the 2021 IRONMAN 70.3 Des Moines and third place in the 2022 IRONMAN 70.3 California.   Jason West (USA) returns to attempt to overcome Kanute, after placing second in last year's Escape from Alcatraz Triathlon. West recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2021 IRONMAN 70.3 Memphis and first place in the 2021 IRONMAN 70.3 Des Moines.   Returning for her third Escape, Jackie Hering (USA) will attempt to move up the podium after placing third in last year's Escape from Alcatraz Triathlon. Five-time 70.3 Champion Hering, recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2022 Clash Daytona and second place in the 2021 IRONMAN 70.3 Memphis.   The pros will join 2,000 amateur triathletes for this annual event. The full list of professional triathletes set to compete in the 2022 Escape from Alcatraz Triathlon and stake their claim in the $50,000 prize purse includes:   Women: Holly Lawrence (GBR) Jackie Hering (USA) Jodie Stimpson (GBR) Daniel Lewis (GBR) Megan Foley (USA) Ginger Howell (USA)   Men: Ben Kanute (USA) Jason West (USA) Ben Hoffman (USA) Eric Lagerstrom (USA) Brent McMahon (CAN) Gregory Harper (USA) John Dahlz (USA) Austin Hindman (USA)   Triathletes will hit the water at 7:15 a.m. to embark on a challenging 1.5-mile swim from Alcatraz Island to the shoreline of Marina Green, an 18-mile twisting bike ride through the Presidio, and an 8-mile trail run out to Baker Beach and up the infamous 200-plus step Sand Ladder. To finish the race, triathletes will follow a path back under the Golden Gate Bridge, pass Crissy Field and finish on the grass at Marina Green. Fans can experience the excitement at Marina Green, where the swim exit, athlete transition area and finish line are easily visible. This year's event will also feature the 2022 Escape Aquathlon on Saturday, June 4. For additional information, visit www.EscapeAlcatrazTri.com or follow @EscapeAlcatrazTri on Instagram and Twitter and www.facebook.com/EscapeAlcatrazTri on Facebook.   New Garmin Varia RCT715 tail light has a camera to record your crashes The Varia's high-definition camera will record everything behind you and its radar will alert you to approaching vehicles. Garmin has released the Varia RCT715, a new version of its tail light that features a high-definition camera to record any incidents out on the road.   The Varia RCT715 features the same radar technology as its predecessors. When paired with a Garmin bike computer or smartwatch, the Varia will alert users to vehicles approaching from behind up to 140m away. Garmin says the device can be paired with selected cycling apps such as Ride with GPS. This will enable users to overlay maps with the radar notifications.   Garmin claims the Varia RCT715's tail light can be seen up to one mile away in daylight. The camera records continuously and will save footage if an incident is detected. Garmin says the Varia's camera will “capture sharp, clear footage” at up 1080 pixels and 30 frames per second.   The camera will record constantly when the Varia is in use. If an incident is detected, via Garmin's Incident Detection feature, the camera will automatically save footage from before, during and after the event. According to Dan Bartel, Garmin's vice president of global consumer sales, this is to provide users with evidence of an incident “should they ever need it”.   However, the camera also provides more recreational functions, in line with how you might use a GoPro. Via the Garmin Varia app, users can access the video footage, transfer files and customise the camera's settings, to do things such as overlay data, including speed and location.   Garmin says the use of the camera will be prohibited or regulated in some jurisdictions, adding that it is the responsibility of the user to know and comply with applicable laws and rights to privacy. While Garmin has added a camera to the Varia, it has retained the radar and tail light functionality of the device.   Like the previous Garmin Varia RTL515, the radar on the new version will still detect and alert users to vehicles approaching from behind to the same distance of 140m.   Similarly, the tail light on the new version is said to be visible up to one mile away in daylight, which is the same as the Varia RTL515. But while the RTL515 has a claimed battery life of up to 16 hours, the RCT715 has a shorter claimed battery life.   The Varia RCT715's battery life is said to be up to four hours with radar and the tail light on ‘solid high' or ‘night flash', and up to six hours with the light flashing. The reduction in battery life is presumably because the camera is recording continuously.   Why Running at Night Feels Harder An interesting new study by researchers at Sweden's KTH Royal Institute of Technology, working with the Swedish military and colleagues in Slovenia. They'd noticed that soldiers on night marches seemed to burn more energy than would be expected from the physical demands of the mission, especially when wearing night-vision goggles that restrict peripheral vision. They wondered whether not being able to see forced the soldiers to alter their strides, sacrificing efficiency for stability, so they decided to test this theory.   The new study, published in the European Journal of Applied Physiology, had 15 volunteers do a series of ten-minute treadmill walks in four conditions: with and without a 56-pound pack, and with and without a blindfold on. The treadmill was set at a comfortable pace of around 30 minutes per mile, with a laser warning system to alert them if they were about to fall off the back of the treadmill.   The results showed that oxygen use (a proxy for energy consumption), breathing, and heart rate all increased substantially when wearing the heavy pack, as you'd expect. The surprise was that they increased by nearly the same amount when adding a blindfold. Here are the graphs of those three parameters, with (circles) or without (squares) the blindfold:   If you compare the circles on the left (i.e. blindfolded with no backpack) to the squares on the right (i.e. not blindfolded with a backpack), you see they're almost the same. In other words, walking with a blindfold takes as much extra effort as walking with a 56-pound pack. To be precise, the backpack increased oxygen consumption by 20 percent, while blindfolding increased oxygen consumption 19 percent.   The explanation for this effect seems to be that the subjects adjusted their strides when blindfolded: their steps got 11 percent shorter and 6 percent wider, and they also lifted their feet 18 percent higher. Bear in mind that this is on a perfectly flat treadmill, so there are no bumps or potholes to avoid: this is just an instinctive response. It's also worth noting that the effect probably isn't just because they're unfamiliar with the challenge of walking while blindfolded: a similar test of blind subjects found that they burned about 25 percent more energy while walking than sighted controls.   Of course, being blindfolded is significantly more disruptive than wearing night goggles, or simply being out at night in poorly lit conditions. That means the size of the effect is probably exaggerated. And walking is different from running. But it seems reasonable to assume that similar mechanisms are at work when you're running in the dark—along with other, more subtle mechanisms like optic flow, which is the pattern of objects flowing through your vision as you move through space.   When you're running or cycling in the dark, you can only see objects that are relatively close to you. That means that they appear in your field of vision only briefly before disappearing behind you, which corresponds to faster optic flow than you'd experience in daylight. A few previous studies, most notably those by Dave Parry and Dominic Micklewright of the University of Essex, have tried manipulating optic flow in virtual reality setups, making the scenery fly past more quickly or slowly than the speed of the treadmill or exercise bike. Sure enough, when optic flow is faster—as you'd experience in dark conditions—you feel like you're moving faster, and any given pace feels harder.   There's an interesting corollary to these findings about optic flow, as Parry explained to Runner's World's Scott Douglas back in 2012. “Running in an environment where most of the visual reference points you can see are close by, you experience a greater sensation of speed than when in an environment where your reference points are far away,” he said. That means running through a forest or through city streets will likely feel faster than running across an open field.   Ever since reading about those optical flow results, I've dismissed the gap between my actual and perceived pace during night runs as a quirk of how my brain estimates effort. During most of my runs, that gap doesn't matter—but if I'm trying to do a tempo run or hard workout before sunrise, the slower pace can be a bummer. So I'll take the new Swedish results as reassurance that night running might really be physiologically harder, not just a brain error—and if that's what it takes to avoid tripping in the dark, I'll accept the trade-off.   What's New in the 303:   Ragnar Snowmass RUN. CAMP. SLEEP? REPEAT.   Ragnar Trail Snowmass-CO presented by Salomon brings you the perfect fusion of trail running, high-country camping, and Rocky Mountain beauty. Teams of 8 (or 4) will find their inner wild on three separate mountain trails, or “loops" that start and finish at Ragnar Village. Glacial valleys, snowcapped peaks, and blooming wildflowers set the scene as you make your way along rolling single-track. Though you may blame the altitude, in the end it will be the stunning mountain views that take your breath away. Conquer each climb and you'll be rewarded with panoramic views of the Maroon Bells -Snowmass Wilderness — not to mention a much needed downhill.   Without Limits Productions May 13 at 8:30 AM  · This season we usher in a new era of cyclocross, but an era built upon the champions and friends who have defined excellence over its past 23 seasons.  We're proud to announce, on the 1-year anniversary of her tragic passing, the new Gwen Erffmeyer Inglis Cup for the SHIMANO Cyclocross Series - Women OPEN Series Champion!   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com)   Video of the Week: Ragnar Trail Snowmass - CO       Upcoming Guests: World Champion Adventure Racer, Robin Benicasa with us today. Robyn is an award-winning keynote speaker, a 20+ year veteran San Diego firefighter, a 2014 CNN Hero, a Guinness World Record Endurance Kayaker, a best-selling author of "How Winning Works", and founder of The Project Athena Foundation, a non-profit dedicated to helping survivors of medical or other traumatic setbacks achieve their adventurous dreams.   Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! 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!

Welcome to Episode #338 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Training Discussion: Lactate Threshold Test Endurance News 2022 Escape from Alcatraz Triathlon New Garmin Varia RCT715 tail light has a camera to record your crashes Why Running at Night Feels Harder What's new in the 303 Ragnar Snowmass June 9-10 Without Limits Productions Inglis Cup - SHIMANO Cyclocross Series Video of the Week Ragnar Snowmass   Training Discussion: Lactate Threshold Test   Last couple of weeks we have discussed how regular testing and consistency at the correct intensities improve performance. To improve our endurance, we want to be more efficient at an aerobic intensity. To improve our speed, we want to have a higher anaerobic capacity. Besides doing "field testing" like the Swim CSS, Bike FTP and Run TT, one scientific way to test is how well the body processes muscle lactate. If you've ever done a Lactate Threshold Test (LTT), here's how the test administrator interprets the lactate measurement to determine your training zones.   The LTT is performed by starting the athlete a warmup at a very easy intensity. We'll use the run discipline for this example. The athlete will walk on a treadmill for 10 minutes before starting the test and once the test starts, the intensity is increased every 2 minutes. At the beginning of the 10 minutes, the test administrator takes 4 metrics - pace, rate of perceived exertion (RPE), heart rate (HR) and lactate millimoles per liter of blood with a blood sample and lab kit. The lactate compared to the pace is the primary metric and the HR and RPE are secondary but useful to confirm and interpret the data. The administrator takes those same 4 metrics at the end of the 10 minutes and every 2 minutes there after. Every 2 minutes the treadmill pace is increased by 30 seconds of pace (11:00, 10:30, 10:00, 9:30 and so on).   There are two key inflection points the test administrator is looking for. When the intensity is increased and the lactate level remains the same as the previous level means that the subject athlete is predominantly aerobic (zones 1-2). When the lactate level increases and levels out after each increase the athlete is in between aerobic and anaerobic (zone 3). When the lactate level continues to rise without an increase to intensity, the athlete is above lactate threshold (zone 4-5).   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Olympians and World Champions Lead Field of Professional Triathletes Set to Compete in 2022 Escape from Alcatraz Triathlon May 26, 2022 Reigning Champion Ben Kanute Returns to Attempt Fifth Straight Win SAN FRANCISCO – (May 26, 2022) /ENDURANCE SPORTSWIRE/ – IMG, a global leader in sports, events, media and fashion, today announced the pro field for the 41st Escape from Alcatraz Triathlon, set to take place June 5, in San Francisco. The line-up includes Olympian Ben Kanute (USA), 2016 IRONMAN World Champion Holly Lawrence (GBR), seven-time IRONMAN Champion Ben Hoffman (USA), and more.   Four-time Escape from Alcatraz Triathlon Champion Kanute returns to defend his title this year. He represented the United States in the 2016 Olympics and recently took first place in the 2021 IRONMAN 70.3 California, second place in the 2021 IRONMAN 70.3 Texas and third place in the 2022 Clash Miami.   “Winning my fourth straight win was special and now having the opportunity to go for a fifth seems unreal,” said Kanute. “I cherish every Escape win and never take them for granted as this can be an unforgiving course. Escape is one of my favorite races and it is even more special this year since my dad, brother and coach are all racing!”   The field also includes 2016 Escape from Alcatraz Champion Holly Lawrence (GBR). Lawrence returns after placing second in the 2021 Escape from Alcatraz Triathlon. She is also a 14-time IRONMAN 70.3 Champion and the 2016 IRONMAN 70.3 World Champion. She recently took first place in the 2021 IRONMAN 70.3 Des Moines and third place in the 2022 IRONMAN 70.3 California.   Jason West (USA) returns to attempt to overcome Kanute, after placing second in last year's Escape from Alcatraz Triathlon. West recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2021 IRONMAN 70.3 Memphis and first place in the 2021 IRONMAN 70.3 Des Moines.   Returning for her third Escape, Jackie Hering (USA) will attempt to move up the podium after placing third in last year's Escape from Alcatraz Triathlon. Five-time 70.3 Champion Hering, recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2022 Clash Daytona and second place in the 2021 IRONMAN 70.3 Memphis.   The pros will join 2,000 amateur triathletes for this annual event. The full list of professional triathletes set to compete in the 2022 Escape from Alcatraz Triathlon and stake their claim in the $50,000 prize purse includes:   Women: Holly Lawrence (GBR) Jackie Hering (USA) Jodie Stimpson (GBR) Daniel Lewis (GBR) Megan Foley (USA) Ginger Howell (USA)   Men: Ben Kanute (USA) Jason West (USA) Ben Hoffman (USA) Eric Lagerstrom (USA) Brent McMahon (CAN) Gregory Harper (USA) John Dahlz (USA) Austin Hindman (USA)   Triathletes will hit the water at 7:15 a.m. to embark on a challenging 1.5-mile swim from Alcatraz Island to the shoreline of Marina Green, an 18-mile twisting bike ride through the Presidio, and an 8-mile trail run out to Baker Beach and up the infamous 200-plus step Sand Ladder. To finish the race, triathletes will follow a path back under the Golden Gate Bridge, pass Crissy Field and finish on the grass at Marina Green. Fans can experience the excitement at Marina Green, where the swim exit, athlete transition area and finish line are easily visible. This year's event will also feature the 2022 Escape Aquathlon on Saturday, June 4. For additional information, visit www.EscapeAlcatrazTri.com or follow @EscapeAlcatrazTri on Instagram and Twitter and www.facebook.com/EscapeAlcatrazTri on Facebook.   New Garmin Varia RCT715 tail light has a camera to record your crashes The Varia's high-definition camera will record everything behind you and its radar will alert you to approaching vehicles. Garmin has released the Varia RCT715, a new version of its tail light that features a high-definition camera to record any incidents out on the road.   The Varia RCT715 features the same radar technology as its predecessors. When paired with a Garmin bike computer or smartwatch, the Varia will alert users to vehicles approaching from behind up to 140m away. Garmin says the device can be paired with selected cycling apps such as Ride with GPS. This will enable users to overlay maps with the radar notifications.   Garmin claims the Varia RCT715's tail light can be seen up to one mile away in daylight. The camera records continuously and will save footage if an incident is detected. Garmin says the Varia's camera will “capture sharp, clear footage” at up 1080 pixels and 30 frames per second.   The camera will record constantly when the Varia is in use. If an incident is detected, via Garmin's Incident Detection feature, the camera will automatically save footage from before, during and after the event. According to Dan Bartel, Garmin's vice president of global consumer sales, this is to provide users with evidence of an incident “should they ever need it”.   However, the camera also provides more recreational functions, in line with how you might use a GoPro. Via the Garmin Varia app, users can access the video footage, transfer files and customise the camera's settings, to do things such as overlay data, including speed and location.   Garmin says the use of the camera will be prohibited or regulated in some jurisdictions, adding that it is the responsibility of the user to know and comply with applicable laws and rights to privacy. While Garmin has added a camera to the Varia, it has retained the radar and tail light functionality of the device.   Like the previous Garmin Varia RTL515, the radar on the new version will still detect and alert users to vehicles approaching from behind to the same distance of 140m.   Similarly, the tail light on the new version is said to be visible up to one mile away in daylight, which is the same as the Varia RTL515. But while the RTL515 has a claimed battery life of up to 16 hours, the RCT715 has a shorter claimed battery life.   The Varia RCT715's battery life is said to be up to four hours with radar and the tail light on ‘solid high' or ‘night flash', and up to six hours with the light flashing. The reduction in battery life is presumably because the camera is recording continuously.   Why Running at Night Feels Harder An interesting new study by researchers at Sweden's KTH Royal Institute of Technology, working with the Swedish military and colleagues in Slovenia. They'd noticed that soldiers on night marches seemed to burn more energy than would be expected from the physical demands of the mission, especially when wearing night-vision goggles that restrict peripheral vision. They wondered whether not being able to see forced the soldiers to alter their strides, sacrificing efficiency for stability, so they decided to test this theory.   The new study, published in the European Journal of Applied Physiology, had 15 volunteers do a series of ten-minute treadmill walks in four conditions: with and without a 56-pound pack, and with and without a blindfold on. The treadmill was set at a comfortable pace of around 30 minutes per mile, with a laser warning system to alert them if they were about to fall off the back of the treadmill.   The results showed that oxygen use (a proxy for energy consumption), breathing, and heart rate all increased substantially when wearing the heavy pack, as you'd expect. The surprise was that they increased by nearly the same amount when adding a blindfold. Here are the graphs of those three parameters, with (circles) or without (squares) the blindfold:   If you compare the circles on the left (i.e. blindfolded with no backpack) to the squares on the right (i.e. not blindfolded with a backpack), you see they're almost the same. In other words, walking with a blindfold takes as much extra effort as walking with a 56-pound pack. To be precise, the backpack increased oxygen consumption by 20 percent, while blindfolding increased oxygen consumption 19 percent.   The explanation for this effect seems to be that the subjects adjusted their strides when blindfolded: their steps got 11 percent shorter and 6 percent wider, and they also lifted their feet 18 percent higher. Bear in mind that this is on a perfectly flat treadmill, so there are no bumps or potholes to avoid: this is just an instinctive response. It's also worth noting that the effect probably isn't just because they're unfamiliar with the challenge of walking while blindfolded: a similar test of blind subjects found that they burned about 25 percent more energy while walking than sighted controls.   Of course, being blindfolded is significantly more disruptive than wearing night goggles, or simply being out at night in poorly lit conditions. That means the size of the effect is probably exaggerated. And walking is different from running. But it seems reasonable to assume that similar mechanisms are at work when you're running in the dark—along with other, more subtle mechanisms like optic flow, which is the pattern of objects flowing through your vision as you move through space.   When you're running or cycling in the dark, you can only see objects that are relatively close to you. That means that they appear in your field of vision only briefly before disappearing behind you, which corresponds to faster optic flow than you'd experience in daylight. A few previous studies, most notably those by Dave Parry and Dominic Micklewright of the University of Essex, have tried manipulating optic flow in virtual reality setups, making the scenery fly past more quickly or slowly than the speed of the treadmill or exercise bike. Sure enough, when optic flow is faster—as you'd experience in dark conditions—you feel like you're moving faster, and any given pace feels harder.   There's an interesting corollary to these findings about optic flow, as Parry explained to Runner's World's Scott Douglas back in 2012. “Running in an environment where most of the visual reference points you can see are close by, you experience a greater sensation of speed than when in an environment where your reference points are far away,” he said. That means running through a forest or through city streets will likely feel faster than running across an open field.   Ever since reading about those optical flow results, I've dismissed the gap between my actual and perceived pace during night runs as a quirk of how my brain estimates effort. During most of my runs, that gap doesn't matter—but if I'm trying to do a tempo run or hard workout before sunrise, the slower pace can be a bummer. So I'll take the new Swedish results as reassurance that night running might really be physiologically harder, not just a brain error—and if that's what it takes to avoid tripping in the dark, I'll accept the trade-off.   What's New in the 303:   Ragnar Snowmass RUN. CAMP. SLEEP? REPEAT.   Ragnar Trail Snowmass-CO presented by Salomon brings you the perfect fusion of trail running, high-country camping, and Rocky Mountain beauty. Teams of 8 (or 4) will find their inner wild on three separate mountain trails, or “loops" that start and finish at Ragnar Village. Glacial valleys, snowcapped peaks, and blooming wildflowers set the scene as you make your way along rolling single-track. Though you may blame the altitude, in the end it will be the stunning mountain views that take your breath away. Conquer each climb and you'll be rewarded with panoramic views of the Maroon Bells -Snowmass Wilderness — not to mention a much needed downhill.   Without Limits Productions May 13 at 8:30 AM  · This season we usher in a new era of cyclocross, but an era built upon the champions and friends who have defined excellence over its past 23 seasons.  We're proud to announce, on the 1-year anniversary of her tragic passing, the new Gwen Erffmeyer Inglis Cup for the SHIMANO Cyclocross Series - Women OPEN Series Champion!   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com)   Video of the Week: Ragnar Trail Snowmass - CO       Upcoming Guests: World Champion Adventure Racer, Robin Benicasa with us today. Robyn is an award-winning keynote speaker, a 20+ year veteran San Diego firefighter, a 2014 CNN Hero, a Guinness World Record Endurance Kayaker, a best-selling author of "How Winning Works", and founder of The Project Athena Foundation, a non-profit dedicated to helping survivors of medical or other traumatic setbacks achieve their adventurous dreams.   Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! 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!

Welcome to Episode #337 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Format recently has been less interview focused.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Coaching Topic How Consistency Makes You Faster Endurance News New Garmin Varia RCT715 tail light has a camera to record your crashes What's new in the 303 Colorado Connections in Costa Rica Video of the Week Coast to Coast Costa Rica   Training Discussion: Consistency Is Key   Last week I spoke about how regular testing of your threshold intensities in each discipline will keep training zones current to make sure you are training at the correct intensities. In that discussion I used the example of training in your threshold training intensity zone. If you want to increase your threshold power you need to train at that Z4 Threshold zone to train your body to process muscle lactate efficiently. The more time you spend in that zone, the more adaptation you get. Without the FTP number or accurate substitute, you may be training in the wrong zone (eg Z3 or Z5), neither of which create the same adaptation of teaching your body to improve lactate processing and increasing your capacity to do work.   I also mentioned that training regularly and progressively overloading the correct training zones over the course of 3 weeks will set you up on the 4th week for your retest. If things are working, the next FTP test is at a higher average power than the one 4 weeks earlier. You then adjust the training zones. In this case increasing the power ranges for each zone. Another 3 weeks of training at the new (accurate) zones causes another adaptation, another test, another increase, another adjustment to training zones, etc.   This week I'd like to build on that concept and talk about the importance of consistency in training and how inconsistency can sabotage the process and will likely result in no improvement in the month over month testing.   Lets first discuss the concept of progressive overload and we'll use a simple example. Last week we used training at threshold as the example, but I want to be clear that the concept of progressive overload to achieve adaptation is not limited to the threshold training zone. If we break it down to a fundamental level, there are just a few adaptations that we are trying to affect in our training. We want to adapt our body to have greater endurance (go longer) and we want adapt our speed (go faster). The faster we go for longer, the better our race performances will be.   To improve our endurance, we want to be more efficient at an aerobic intensity. To improve our speed, we want to have a higher anaerobic capacity. Besides doing "field testing" like the Swim CSS, Bike FTP and Run TT, one scientific way to test is how well the body processes muscle lactate. If you've ever done a Lactate Threshold Test (LTT), here's how the test administrator interprets the lactate measurement to determine your training zones.   The LTT is performed by starting the athlete a warmup at a very easy intensity. We'll use the run discipline for this example. The athlete will walk on a treadmill for 10 minutes before starting the test and once the test starts, the intensity is increased every 2 minutes. At the beginning of the 10 minutes, the test administrator takes 4 metrics - pace, rate of perceived exertion (RPE), heart rate (HR) and lactate millimoles per liter of blood with a blood sample and lab kit. The lactate compared to the pace is the primary metric and the HR and RPE are secondary but useful to confirm and interpret the data. The administrator takes those same 4 metrics at the end of the 10 minutes and every 2 minutes there after. Every 2 minutes the treadmill pace is increased by 30 seconds of pace (11:00, 10:30, 10:00, 9:30 and so on).   There are two key inflection points the test administrator is looking for. When the intensity is increased and the lactate level remains the same as the previous level means that the subject athlete is predominantly aerobic (zones 1-2). When the lactate level increases and levels out after each increase the athlete is in between aerobic and anaerobic (zone 3). When the lactate level continues to rise without an increase to intensity, the athlete is above lactate threshold (zone 4-5).   Let's set aside other adaptations like muscle and tendon strength and flexibility as well as other adaptations to prevent injury. To achieve greater aerobic efficiency and aerobic capacity requires consistent and  progressive overload dosing of aerobic and anaerobic training. Think of dosing as the number of minutes in each zone that we are trying to affect. The following example is conceptual, but can be extrapolated to fit a training plan for different distance events or performance goals.   Assume that your baseline of training is 200 minutes in aerobic training the week before your last threshold test. To progressive overload dosing, you would increase the load of training over the next 3 weeks as 210, 220 and 230 minutes. It's the same with anaerobic adaptions. Assume you had 20 minutes of anaerobic training in the week before your last test. To progressively overload the dosing of anaerobic training, you may increase that as 43, 46 and 49 over then next three weeks.   A well designed training plan will have this progressive overload concept built into the cumulative training for each week over the course of the weeks between tests. Each training session will have a goal number of minutes for specific training zones which collectively make up the dosing for the week. Using the previous example of threshold dosing, let's assume there were two run training sessions in week 1 that cumulatively added up to 23 minutes of threshold dosing and you nailed the total of 43 minutes. In week 2 your goal was to achieve 46 minutes and assume there were again 2 sessions that totaled 46 minutes of threshold. The first session prescribed 20 minutes, which you nailed.   Lets assume you cut the second session and instead of 23 minutes of threshold you only get in 10 minutes, resulting in 30 total minutes for the 2nd week. Even if you nail the 3rd week of 49 minutes, you have interrupted the progressive overload process. Just looking at the run threshold stress load for each week, the minutes of threshold dosing in minutes would be 43 for week 1, 30 for week 2, and 49 for week 3; 43, 20 and 49. The training stress is inconsistent and the body's reaction to the stress will likely stagnate resulting in plateauing performance.   Cutting workouts short or missing the  altogether across a single or all disciplines can sabotage your adaptations, training progress and race performance. There is another problem as well. When you miss or cut training stress short, your body is less prepared for subsequent training. When you try to do that next harder week of training, you can potentially present more stress than the body is prepared for, which can lead to risk of injury. Athletes will try to make up for missed workouts by adding the missed training. Using the previous example, imagine if you tried to add the missed 16 minutes to the 3rd week and did 46, 20 and 65 (49+16), the risk of injury becomes even greater.    Training software helps athletes by converting training dosing into training stress scores across each discipline to help you track your progress and consistency. Some even weight higher intensities with a higher stress coefficient. This will give you visibility to the inconsistency but its after the fact. One of the things I like about TriDot is that it makes the goal dosing in minutes for each training zone visible before the workout. Most workouts will have a warmup, main set and cooldown, each with goal minutes by zone. The workouts can be pushed to your Garmin or other device and alert you if you are out of the prescribed intensity zone, helping you achieve the goal training stress. TriDot gives the athlete a training execution score called TrainX. If the athlete follows the prescribed training and consistently get high TrainX scores, they get faster results with fewer injuries.   If you want to talk further about how to train consistently to get better results, reach out at Rich@303colorado.com or message me @tripodcasterrich.   Check out the TriDot Free Trial https://app.tridot.com/onboard/sign-up/richsoares   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   New Garmin Varia RCT715 tail light has a camera to record your crashes The Varia's high-definition camera will record everything behind you and its radar will alert you to approaching vehicles. Garmin has released the Varia RCT715, a new version of its tail light that features a high-definition camera to record any incidents out on the road.   The Varia RCT715 features the same radar technology as its predecessors. When paired with a Garmin bike computer or smartwatch, the Varia will alert users to vehicles approaching from behind up to 140m away. Garmin says the device can be paired with selected cycling apps such as Ride with GPS. This will enable users to overlay maps with the radar notifications.   Garmin claims the Varia RCT715's tail light can be seen up to one mile away in daylight. The camera records continuously and will save footage if an incident is detected. Garmin says the Varia's camera will “capture sharp, clear footage” at up 1080 pixels and 30 frames per second.   The camera will record constantly when the Varia is in use. If an incident is detected, via Garmin's Incident Detection feature, the camera will automatically save footage from before, during and after the event. According to Dan Bartel, Garmin's vice president of global consumer sales, this is to provide users with evidence of an incident “should they ever need it”.   However, the camera also provides more recreational functions, in line with how you might use a GoPro. Via the Garmin Varia app, users can access the video footage, transfer files and customise the camera's settings, to do things such as overlay data, including speed and location.   Garmin says the use of the camera will be prohibited or regulated in some jurisdictions, adding that it is the responsibility of the user to know and comply with applicable laws and rights to privacy. While Garmin has added a camera to the Varia, it has retained the radar and tail light functionality of the device.   Like the previous Garmin Varia RTL515, the radar on the new version will still detect and alert users to vehicles approaching from behind to the same distance of 140m.   Similarly, the tail light on the new version is said to be visible up to one mile away in daylight, which is the same as the Varia RTL515. But while the RTL515 has a claimed battery life of up to 16 hours, the RCT715 has a shorter claimed battery life.   The Varia RCT715's battery life is said to be up to four hours with radar and the tail light on ‘solid high' or ‘night flash', and up to six hours with the light flashing. The reduction in battery life is presumably because the camera is recording continuously.   Why Running at Night Feels Harder An interesting new study by researchers at Sweden's KTH Royal Institute of Technology, working with the Swedish military and colleagues in Slovenia. They'd noticed that soldiers on night marches seemed to burn more energy than would be expected from the physical demands of the mission, especially when wearing night-vision goggles that restrict peripheral vision. They wondered whether not being able to see forced the soldiers to alter their strides, sacrificing efficiency for stability, so they decided to test this theory.   The new study, published in the European Journal of Applied Physiology, had 15 volunteers do a series of ten-minute treadmill walks in four conditions: with and without a 56-pound pack, and with and without a blindfold on. The treadmill was set at a comfortable pace of around 30 minutes per mile, with a laser warning system to alert them if they were about to fall off the back of the treadmill.   The results showed that oxygen use (a proxy for energy consumption), breathing, and heart rate all increased substantially when wearing the heavy pack, as you'd expect. The surprise was that they increased by nearly the same amount when adding a blindfold. Here are the graphs of those three parameters, with (circles) or without (squares) the blindfold:   If you compare the circles on the left (i.e. blindfolded with no backpack) to the squares on the right (i.e. not blindfolded with a backpack), you see they're almost the same. In other words, walking with a blindfold takes as much extra effort as walking with a 56-pound pack. To be precise, the backpack increased oxygen consumption by 20 percent, while blindfolding increased oxygen consumption 19 percent.   The explanation for this effect seems to be that the subjects adjusted their strides when blindfolded: their steps got 11 percent shorter and 6 percent wider, and they also lifted their feet 18 percent higher. Bear in mind that this is on a perfectly flat treadmill, so there are no bumps or potholes to avoid: this is just an instinctive response. It's also worth noting that the effect probably isn't just because they're unfamiliar with the challenge of walking while blindfolded: a similar test of blind subjects found that they burned about 25 percent more energy while walking than sighted controls.   Of course, being blindfolded is significantly more disruptive than wearing night goggles, or simply being out at night in poorly lit conditions. That means the size of the effect is probably exaggerated. And walking is different from running. But it seems reasonable to assume that similar mechanisms are at work when you're running in the dark—along with other, more subtle mechanisms like optic flow, which is the pattern of objects flowing through your vision as you move through space.   When you're running or cycling in the dark, you can only see objects that are relatively close to you. That means that they appear in your field of vision only briefly before disappearing behind you, which corresponds to faster optic flow than you'd experience in daylight. A few previous studies, most notably those by Dave Parry and Dominic Micklewright of the University of Essex, have tried manipulating optic flow in virtual reality setups, making the scenery fly past more quickly or slowly than the speed of the treadmill or exercise bike. Sure enough, when optic flow is faster—as you'd experience in dark conditions—you feel like you're moving faster, and any given pace feels harder.   There's an interesting corollary to these findings about optic flow, as Parry explained to Runner's World's Scott Douglas back in 2012. “Running in an environment where most of the visual reference points you can see are close by, you experience a greater sensation of speed than when in an environment where your reference points are far away,” he said. That means running through a forest or through city streets will likely feel faster than running across an open field.   Ever since reading about those optical flow results, I've dismissed the gap between my actual and perceived pace during night runs as a quirk of how my brain estimates effort. During most of my runs, that gap doesn't matter—but if I'm trying to do a tempo run or hard workout before sunrise, the slower pace can be a bummer. So I'll take the new Swedish results as reassurance that night running might really be physiologically harder, not just a brain error—and if that's what it takes to avoid tripping in the dark, I'll accept the trade-off.   What's New in the 303: Costa Rica Leatherback Turtle Conservation Butterfly farm and the Butterfly Pavilion in Broomfield, bats, bugs, In room spiders, centipedes, roaches, beetles, crabs, bats Monkeys (spider, white faced and howler) Cuati and racoon   Bill's updates   Video of the Week: Costa Rica Coast to Coast, Highlights 2022       Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! 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!

Welcome to Episode #337 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Format recently has been less interview focused.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Coaching Topic How Consistency Makes You Faster Endurance News New Garmin Varia RCT715 tail light has a camera to record your crashes What's new in the 303 Colorado Connections in Costa Rica Video of the Week Coast to Coast Costa Rica   Training Discussion: Consistency Is Key   Last week I spoke about how regular testing of your threshold intensities in each discipline will keep training zones current to make sure you are training at the correct intensities. In that discussion I used the example of training in your threshold training intensity zone. If you want to increase your threshold power you need to train at that Z4 Threshold zone to train your body to process muscle lactate efficiently. The more time you spend in that zone, the more adaptation you get. Without the FTP number or accurate substitute, you may be training in the wrong zone (eg Z3 or Z5), neither of which create the same adaptation of teaching your body to improve lactate processing and increasing your capacity to do work.   I also mentioned that training regularly and progressively overloading the correct training zones over the course of 3 weeks will set you up on the 4th week for your retest. If things are working, the next FTP test is at a higher average power than the one 4 weeks earlier. You then adjust the training zones. In this case increasing the power ranges for each zone. Another 3 weeks of training at the new (accurate) zones causes another adaptation, another test, another increase, another adjustment to training zones, etc.   This week I'd like to build on that concept and talk about the importance of consistency in training and how inconsistency can sabotage the process and will likely result in no improvement in the month over month testing.   Lets first discuss the concept of progressive overload and we'll use a simple example. Last week we used training at threshold as the example, but I want to be clear that the concept of progressive overload to achieve adaptation is not limited to the threshold training zone. If we break it down to a fundamental level, there are just a few adaptations that we are trying to affect in our training. We want to adapt our body to have greater endurance (go longer) and we want adapt our speed (go faster). The faster we go for longer, the better our race performances will be.   To improve our endurance, we want to be more efficient at an aerobic intensity. To improve our speed, we want to have a higher anaerobic capacity. Besides doing "field testing" like the Swim CSS, Bike FTP and Run TT, one scientific way to test is how well the body processes muscle lactate. If you've ever done a Lactate Threshold Test (LTT), here's how the test administrator interprets the lactate measurement to determine your training zones.   The LTT is performed by starting the athlete a warmup at a very easy intensity. We'll use the run discipline for this example. The athlete will walk on a treadmill for 10 minutes before starting the test and once the test starts, the intensity is increased every 2 minutes. At the beginning of the 10 minutes, the test administrator takes 4 metrics - pace, rate of perceived exertion (RPE), heart rate (HR) and lactate millimoles per liter of blood with a blood sample and lab kit. The lactate compared to the pace is the primary metric and the HR and RPE are secondary but useful to confirm and interpret the data. The administrator takes those same 4 metrics at the end of the 10 minutes and every 2 minutes there after. Every 2 minutes the treadmill pace is increased by 30 seconds of pace (11:00, 10:30, 10:00, 9:30 and so on).   There are two key inflection points the test administrator is looking for. When the intensity is increased and the lactate level remains the same as the previous level means that the subject athlete is predominantly aerobic (zones 1-2). When the lactate level increases and levels out after each increase the athlete is in between aerobic and anaerobic (zone 3). When the lactate level continues to rise without an increase to intensity, the athlete is above lactate threshold (zone 4-5).   Let's set aside other adaptations like muscle and tendon strength and flexibility as well as other adaptations to prevent injury. To achieve greater aerobic efficiency and aerobic capacity requires consistent and  progressive overload dosing of aerobic and anaerobic training. Think of dosing as the number of minutes in each zone that we are trying to affect. The following example is conceptual, but can be extrapolated to fit a training plan for different distance events or performance goals.   Assume that your baseline of training is 200 minutes in aerobic training the week before your last threshold test. To progressive overload dosing, you would increase the load of training over the next 3 weeks as 210, 220 and 230 minutes. It's the same with anaerobic adaptions. Assume you had 20 minutes of anaerobic training in the week before your last test. To progressively overload the dosing of anaerobic training, you may increase that as 43, 46 and 49 over then next three weeks.   A well designed training plan will have this progressive overload concept built into the cumulative training for each week over the course of the weeks between tests. Each training session will have a goal number of minutes for specific training zones which collectively make up the dosing for the week. Using the previous example of threshold dosing, let's assume there were two run training sessions in week 1 that cumulatively added up to 23 minutes of threshold dosing and you nailed the total of 43 minutes. In week 2 your goal was to achieve 46 minutes and assume there were again 2 sessions that totaled 46 minutes of threshold. The first session prescribed 20 minutes, which you nailed.   Lets assume you cut the second session and instead of 23 minutes of threshold you only get in 10 minutes, resulting in 30 total minutes for the 2nd week. Even if you nail the 3rd week of 49 minutes, you have interrupted the progressive overload process. Just looking at the run threshold stress load for each week, the minutes of threshold dosing in minutes would be 43 for week 1, 30 for week 2, and 49 for week 3; 43, 20 and 49. The training stress is inconsistent and the body's reaction to the stress will likely stagnate resulting in plateauing performance.   Cutting workouts short or missing the  altogether across a single or all disciplines can sabotage your adaptations, training progress and race performance. There is another problem as well. When you miss or cut training stress short, your body is less prepared for subsequent training. When you try to do that next harder week of training, you can potentially present more stress than the body is prepared for, which can lead to risk of injury. Athletes will try to make up for missed workouts by adding the missed training. Using the previous example, imagine if you tried to add the missed 16 minutes to the 3rd week and did 46, 20 and 65 (49+16), the risk of injury becomes even greater.    Training software helps athletes by converting training dosing into training stress scores across each discipline to help you track your progress and consistency. Some even weight higher intensities with a higher stress coefficient. This will give you visibility to the inconsistency but its after the fact. One of the things I like about TriDot is that it makes the goal dosing in minutes for each training zone visible before the workout. Most workouts will have a warmup, main set and cooldown, each with goal minutes by zone. The workouts can be pushed to your Garmin or other device and alert you if you are out of the prescribed intensity zone, helping you achieve the goal training stress. TriDot gives the athlete a training execution score called TrainX. If the athlete follows the prescribed training and consistently get high TrainX scores, they get faster results with fewer injuries.   If you want to talk further about how to train consistently to get better results, reach out at Rich@303colorado.com or message me @tripodcasterrich.   Check out the TriDot Free Trial https://app.tridot.com/onboard/sign-up/richsoares   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   New Garmin Varia RCT715 tail light has a camera to record your crashes The Varia's high-definition camera will record everything behind you and its radar will alert you to approaching vehicles. Garmin has released the Varia RCT715, a new version of its tail light that features a high-definition camera to record any incidents out on the road.   The Varia RCT715 features the same radar technology as its predecessors. When paired with a Garmin bike computer or smartwatch, the Varia will alert users to vehicles approaching from behind up to 140m away. Garmin says the device can be paired with selected cycling apps such as Ride with GPS. This will enable users to overlay maps with the radar notifications.   Garmin claims the Varia RCT715's tail light can be seen up to one mile away in daylight. The camera records continuously and will save footage if an incident is detected. Garmin says the Varia's camera will “capture sharp, clear footage” at up 1080 pixels and 30 frames per second.   The camera will record constantly when the Varia is in use. If an incident is detected, via Garmin's Incident Detection feature, the camera will automatically save footage from before, during and after the event. According to Dan Bartel, Garmin's vice president of global consumer sales, this is to provide users with evidence of an incident “should they ever need it”.   However, the camera also provides more recreational functions, in line with how you might use a GoPro. Via the Garmin Varia app, users can access the video footage, transfer files and customise the camera's settings, to do things such as overlay data, including speed and location.   Garmin says the use of the camera will be prohibited or regulated in some jurisdictions, adding that it is the responsibility of the user to know and comply with applicable laws and rights to privacy. While Garmin has added a camera to the Varia, it has retained the radar and tail light functionality of the device.   Like the previous Garmin Varia RTL515, the radar on the new version will still detect and alert users to vehicles approaching from behind to the same distance of 140m.   Similarly, the tail light on the new version is said to be visible up to one mile away in daylight, which is the same as the Varia RTL515. But while the RTL515 has a claimed battery life of up to 16 hours, the RCT715 has a shorter claimed battery life.   The Varia RCT715's battery life is said to be up to four hours with radar and the tail light on ‘solid high' or ‘night flash', and up to six hours with the light flashing. The reduction in battery life is presumably because the camera is recording continuously.   Why Running at Night Feels Harder An interesting new study by researchers at Sweden's KTH Royal Institute of Technology, working with the Swedish military and colleagues in Slovenia. They'd noticed that soldiers on night marches seemed to burn more energy than would be expected from the physical demands of the mission, especially when wearing night-vision goggles that restrict peripheral vision. They wondered whether not being able to see forced the soldiers to alter their strides, sacrificing efficiency for stability, so they decided to test this theory.   The new study, published in the European Journal of Applied Physiology, had 15 volunteers do a series of ten-minute treadmill walks in four conditions: with and without a 56-pound pack, and with and without a blindfold on. The treadmill was set at a comfortable pace of around 30 minutes per mile, with a laser warning system to alert them if they were about to fall off the back of the treadmill.   The results showed that oxygen use (a proxy for energy consumption), breathing, and heart rate all increased substantially when wearing the heavy pack, as you'd expect. The surprise was that they increased by nearly the same amount when adding a blindfold. Here are the graphs of those three parameters, with (circles) or without (squares) the blindfold:   If you compare the circles on the left (i.e. blindfolded with no backpack) to the squares on the right (i.e. not blindfolded with a backpack), you see they're almost the same. In other words, walking with a blindfold takes as much extra effort as walking with a 56-pound pack. To be precise, the backpack increased oxygen consumption by 20 percent, while blindfolding increased oxygen consumption 19 percent.   The explanation for this effect seems to be that the subjects adjusted their strides when blindfolded: their steps got 11 percent shorter and 6 percent wider, and they also lifted their feet 18 percent higher. Bear in mind that this is on a perfectly flat treadmill, so there are no bumps or potholes to avoid: this is just an instinctive response. It's also worth noting that the effect probably isn't just because they're unfamiliar with the challenge of walking while blindfolded: a similar test of blind subjects found that they burned about 25 percent more energy while walking than sighted controls.   Of course, being blindfolded is significantly more disruptive than wearing night goggles, or simply being out at night in poorly lit conditions. That means the size of the effect is probably exaggerated. And walking is different from running. But it seems reasonable to assume that similar mechanisms are at work when you're running in the dark—along with other, more subtle mechanisms like optic flow, which is the pattern of objects flowing through your vision as you move through space.   When you're running or cycling in the dark, you can only see objects that are relatively close to you. That means that they appear in your field of vision only briefly before disappearing behind you, which corresponds to faster optic flow than you'd experience in daylight. A few previous studies, most notably those by Dave Parry and Dominic Micklewright of the University of Essex, have tried manipulating optic flow in virtual reality setups, making the scenery fly past more quickly or slowly than the speed of the treadmill or exercise bike. Sure enough, when optic flow is faster—as you'd experience in dark conditions—you feel like you're moving faster, and any given pace feels harder.   There's an interesting corollary to these findings about optic flow, as Parry explained to Runner's World's Scott Douglas back in 2012. “Running in an environment where most of the visual reference points you can see are close by, you experience a greater sensation of speed than when in an environment where your reference points are far away,” he said. That means running through a forest or through city streets will likely feel faster than running across an open field.   Ever since reading about those optical flow results, I've dismissed the gap between my actual and perceived pace during night runs as a quirk of how my brain estimates effort. During most of my runs, that gap doesn't matter—but if I'm trying to do a tempo run or hard workout before sunrise, the slower pace can be a bummer. So I'll take the new Swedish results as reassurance that night running might really be physiologically harder, not just a brain error—and if that's what it takes to avoid tripping in the dark, I'll accept the trade-off.   What's New in the 303: Costa Rica Leatherback Turtle Conservation Butterfly farm and the Butterfly Pavilion in Broomfield, bats, bugs, In room spiders, centipedes, roaches, beetles, crabs, bats Monkeys (spider, white faced and howler) Cuati and racoon   Bill's updates   Video of the Week: Costa Rica Coast to Coast, Highlights 2022       Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! 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!

Welcome to Episode #336 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!       Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Coaching Topic How Testing Makes You Faster Endurance News IRONMAN World Championship Results Utah Sports Commission Expected To Create Total Economic Impact Of More Than $35m Dollars PTO Pro Am, to be held this Sunday 15 May at the Herbalife24 Triathlon Los Angeles What's new in the 303 Triathlon Races in Colorado this Season Video of the Week TBD   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Training Discussion: Regular Testing   Regular testing to determine your threshold intensities in each discipline is an important (arguably essential) practice to getting faster. This works for new and experienced athletes. Newer athletes may find this a bit demanding, but it will help you get faster, faster. Testing regularly is particularly helpful for athletes who have some experience and find themselves plateauing in their performance.   Here's how the cycle works. Take bike power for example. You want to take a baseline FTP test to determine your  Functional Threshold Power. FTP is theoretically the power in Watts you can average for 45-60 minutes. This FTP becomes an anchor point for determining your training zones. Having accurately determined training zones is important for making sure you do prescribed training in the right zones.   For example, if you want to increase your threshold power you need to train at that Z4 Threshold zone to train your body to process muscle lactate efficiently. The more time you spend in that zone, the more adaptation you get. Without the FTP number or accurate substitute, you may be training in the wrong zone (eg Z3 or Z5), neither of which create the same adaptation of teaching your body to improve lactate processing and increasing your capacity to do work. Training regularly and progressively overloading the correct training zones over the course of 3 weeks on the 4th week you retest. If things are working, the next FTP test is at a higher average power than the one 4 weeks earlier. You then adjust the training zones. In this case increasing the power ranges for each zone. Another 3 weeks of training at the new (accurate) zones causes another adaptation, another test, another increase, another adjustment to training zones, etc.   Swim: Perform a 400 time trial effort from a push (not dive). Recover for 10 to 15 minutes with easy swimming and rest. Perform a 200 time trial effort from a push. Looking to calculate CSS or CV as Meters or Yards Per Minute. The higher the number the faster your are. If you go real fast on the 200 and real slow on the 400 - that counts against you. Your 200 should be about 6% faster than the 400.   Bike Power on a trainer is best 20 or 45 minute Or 15 miles without power   Run: 5k Time Trial as if racing Do on a track or flat course Always repeat on the same track or course if possible   How to execute a perfectly paced test. Consider how big of an improvement over the last two tests in that discipline. Consider how well the athlete is training at Z4 and Z5. Start with the average pace or power from the previous test and set a reasonable increase as the target pace or power. Execute at that power or pace start to finish. Don't start faster.   Excerpt from Swim Test Pacing: For the 200 target 58 seconds per lap which will put you close to 1:56/100 pace or 3:51 200. For the 400 target 59 seconds per lap for the first 4 and 60 seconds per lap for the last 4. If you feel you have some gas increase the stroke rate on the last lap.   If you want to talk further about how to test regularly to get better results, reach out at Rich@303colorado.com or message @tripodcasterrich   Check out the TriDot Free Trial https://app.tridot.com/onboard/sign-up/richsoares   Endurance News:   Ironman World Championships St. George results Utah Sports Commission Expected To Create Total Economic Impact Of More Than $35m Dollars   PTO Pro Am, to be held this Sunday 15 May at the Herbalife24 Triathlon Los Angeles and streamed live for free around the world The event will see six of the world's top professional athletes race an Olympic-distance course alongside Challenged Athletes Foundation (CAF) athletes and special guests including former UFC star Paul Felder and Olympic silver medallist Heather Fell. CAF athletes will kick-start the day with a 1500m swim in the beautiful pearlescent sea off Venice Beach. Once out of the water, they'll tag in a highly-ranked PTO professional who'll rip up the road over a 40km bike course finishing in downtown LA between the Crypto.com Arena and Microsoft Square, outside the Herbalife Nutrition HQ. From here, another CAF superstar, or one of our special guests, will complete a 10km run to close out this first-ever PTO Pro Am event.   TEAMS REVEALED The PTO is proud to work alongside the Challenged Athletes Foundation to celebrate life through sport at the first PTO Pro Am. The six teams taking on the challenge of the PTO Pro Am in LA are:   Swimming and track runner Haven Shepherd, PTO World #3 Lionel Sanders and former UFC star Paul Felder. Swimmer and para climber Emily Gray, PTO World #8 Sam Long and swimmer and para-triathlete Rudy Garcia-Tolson. Para-triathlete Allysa Seely, PTO World #4 Daniel Baekkegard and GTN presenter and Olympic silver medallist Heather Fell. Swimmer Ahalya Lettenberger, PTO World #11 Holly Lawrence and swimmer and para-triathlete Roderick Sewell. Para-triathlete and hand cyclist Andre Kajlich, PTO World #7 Skye Moench and influencer and Herbalife ambassador Shirley Alvarez. Para-triathlete Chris Hammer, PTO World #14 Heather Jackson and para-triathlete, cyclist and marathoner Willie Stewart.     What's New in the 303: Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com) Colfax Marathon   Video of the Week: Ironman World Championship St.George 2022 | Race Movie     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!

Welcome to Episode #336 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!       Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Coaching Topic How Testing Makes You Faster Endurance News IRONMAN World Championship Results Utah Sports Commission Expected To Create Total Economic Impact Of More Than $35m Dollars PTO Pro Am, to be held this Sunday 15 May at the Herbalife24 Triathlon Los Angeles What's new in the 303 Triathlon Races in Colorado this Season Video of the Week TBD   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Training Discussion: Regular Testing   Regular testing to determine your threshold intensities in each discipline is an important (arguably essential) practice to getting faster. This works for new and experienced athletes. Newer athletes may find this a bit demanding, but it will help you get faster, faster. Testing regularly is particularly helpful for athletes who have some experience and find themselves plateauing in their performance.   Here's how the cycle works. Take bike power for example. You want to take a baseline FTP test to determine your  Functional Threshold Power. FTP is theoretically the power in Watts you can average for 45-60 minutes. This FTP becomes an anchor point for determining your training zones. Having accurately determined training zones is important for making sure you do prescribed training in the right zones.   For example, if you want to increase your threshold power you need to train at that Z4 Threshold zone to train your body to process muscle lactate efficiently. The more time you spend in that zone, the more adaptation you get. Without the FTP number or accurate substitute, you may be training in the wrong zone (eg Z3 or Z5), neither of which create the same adaptation of teaching your body to improve lactate processing and increasing your capacity to do work. Training regularly and progressively overloading the correct training zones over the course of 3 weeks on the 4th week you retest. If things are working, the next FTP test is at a higher average power than the one 4 weeks earlier. You then adjust the training zones. In this case increasing the power ranges for each zone. Another 3 weeks of training at the new (accurate) zones causes another adaptation, another test, another increase, another adjustment to training zones, etc.   Swim: Perform a 400 time trial effort from a push (not dive). Recover for 10 to 15 minutes with easy swimming and rest. Perform a 200 time trial effort from a push. Looking to calculate CSS or CV as Meters or Yards Per Minute. The higher the number the faster your are. If you go real fast on the 200 and real slow on the 400 - that counts against you. Your 200 should be about 6% faster than the 400.   Bike Power on a trainer is best 20 or 45 minute Or 15 miles without power   Run: 5k Time Trial as if racing Do on a track or flat course Always repeat on the same track or course if possible   How to execute a perfectly paced test. Consider how big of an improvement over the last two tests in that discipline. Consider how well the athlete is training at Z4 and Z5. Start with the average pace or power from the previous test and set a reasonable increase as the target pace or power. Execute at that power or pace start to finish. Don't start faster.   Excerpt from Swim Test Pacing: For the 200 target 58 seconds per lap which will put you close to 1:56/100 pace or 3:51 200. For the 400 target 59 seconds per lap for the first 4 and 60 seconds per lap for the last 4. If you feel you have some gas increase the stroke rate on the last lap.   If you want to talk further about how to test regularly to get better results, reach out at Rich@303colorado.com or message @tripodcasterrich   Check out the TriDot Free Trial https://app.tridot.com/onboard/sign-up/richsoares   Endurance News:   Ironman World Championships St. George results Utah Sports Commission Expected To Create Total Economic Impact Of More Than $35m Dollars   PTO Pro Am, to be held this Sunday 15 May at the Herbalife24 Triathlon Los Angeles and streamed live for free around the world The event will see six of the world's top professional athletes race an Olympic-distance course alongside Challenged Athletes Foundation (CAF) athletes and special guests including former UFC star Paul Felder and Olympic silver medallist Heather Fell. CAF athletes will kick-start the day with a 1500m swim in the beautiful pearlescent sea off Venice Beach. Once out of the water, they'll tag in a highly-ranked PTO professional who'll rip up the road over a 40km bike course finishing in downtown LA between the Crypto.com Arena and Microsoft Square, outside the Herbalife Nutrition HQ. From here, another CAF superstar, or one of our special guests, will complete a 10km run to close out this first-ever PTO Pro Am event.   TEAMS REVEALED The PTO is proud to work alongside the Challenged Athletes Foundation to celebrate life through sport at the first PTO Pro Am. The six teams taking on the challenge of the PTO Pro Am in LA are:   Swimming and track runner Haven Shepherd, PTO World #3 Lionel Sanders and former UFC star Paul Felder. Swimmer and para climber Emily Gray, PTO World #8 Sam Long and swimmer and para-triathlete Rudy Garcia-Tolson. Para-triathlete Allysa Seely, PTO World #4 Daniel Baekkegard and GTN presenter and Olympic silver medallist Heather Fell. Swimmer Ahalya Lettenberger, PTO World #11 Holly Lawrence and swimmer and para-triathlete Roderick Sewell. Para-triathlete and hand cyclist Andre Kajlich, PTO World #7 Skye Moench and influencer and Herbalife ambassador Shirley Alvarez. Para-triathlete Chris Hammer, PTO World #14 Heather Jackson and para-triathlete, cyclist and marathoner Willie Stewart.     What's New in the 303: Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com) Colfax Marathon   Video of the Week: Ironman World Championship St.George 2022 | Race Movie   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!

Welcome to Episode #334 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Today is our St George IM WC Preview Special.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   UCAN Chocolate Peanut Butter Energy Bar is going away! It's your last chance to get our delicious bar packed with natural peanut butter and a rich chocolate. Get it while you still can!   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 Ironman Texas last weekend Sam Long still racing St G despite being hit by a car while training IMWC St George What's new in the 303  Primal NY Bike Ride the Rockies Video of the Week Ben Hoffman & Magnus Ditlev Sprint Finish - 2022 Memorial Hermann IRONMAN Texas   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Sam Long Still On For St G samgolong You can't keep a good man down. After my

Welcome to Episode #334 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Today is our St George IM WC Preview Special.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   UCAN Chocolate Peanut Butter Energy Bar is going away! It's your last chance to get our delicious bar packed with natural peanut butter and a rich chocolate. Get it while you still can!   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 Ironman Texas last weekend Sam Long still racing St G despite being hit by a car while training IMWC St George What's new in the 303  Primal NY Bike Ride the Rockies Video of the Week Ben Hoffman & Magnus Ditlev Sprint Finish - 2022 Memorial Hermann IRONMAN Texas   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Ironman Texas Results Sam Long Still On For St G You can't keep a good man down. After my

Welcome to Episode #333 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Endurance News April 18, 2022 Boston Marathon results Who Wore What? These Were the Top Shoes at the 2022 Boston Marathon What's new in the 303  Ride the Rockies update - 7 days / 50 porta pot   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Boston Marathon Pro Field The Boston Athletic Association (B.A.A.) has announced more than 140 athletes will compete at the 126th Boston Marathon as part of the John Hancock Professional Athlete Team. Olympians, Paralympians, and global marathon winners will race from Hopkinton to Boston on April 18 and will be the first race held on the traditional Patriots' Day date since 2019.   The Boston Marathon made history last year by becoming the first Abbott World Marathon Major event to offer equal $50,000 course record bonuses across open and wheelchair divisions, and the first event to provide a designated prize purse for athletes with upper limb, lower limb, and visual impairments. For the 37th year, prize money awards will be provided by principal sponsor John Hancock.   The full international field, including the Para Athletics Divisions field top contenders, can be found below.     Who Wore What? These Were the Top Shoes at the 2022 Boston Marathon Ever since the first carbon-plated super shoes hit the roads, they've dominated the pro running conversation. With any speedy performance, we want to know: What latest shoe technology were they wearing?   That was certainly the case for Monday's thrilling Boston Marathon where Peres Jepchirchir and Ababel Yeshaneh fought until the very last mile for their glory moment. In the end, it was Jepchirchir who out-kicked Yeshaneh 2:21.01 to 2:21.05.   In the context of super shoes, though, it may as well have been a head-to-head battle between Adidas and Nike, two Goliaths in the space. And though Nike had more racers finish in the top 15 wearing its shoes, the eventual 2022 Boston Marathon champion was wearing a pair of Adidas Adizero Adios Pro 2's.   Curious what the other ultra-fast women were racing in on Marathon Monday? We tracked down the 6 shoes that were worn by the top 15 women.   RELATED: American Original: Why Nell Rojas Broke Her Adidas Contract Right Before Placing 10th at Boston   Adidas Adizero Adios Pro 2 | $220 adidas-adizero-adios Who wore it? Along with 2022 Boston Marathon champion, Peres Jepchirchir, fellow Kenyans Viola Cheptoo (6th place) and Joyciline Jepkosgei (7th place), and ninth place Charlotte Purdue sported the German shoe.   Nike Vaporfly Next% 2 | $250 nike-zoomx-vaporfly-2 Who wore it? Who didn't wear the fabled Nike super shoes? First and second runners up, Ababel Yeshaneh and Mary Wacera Ngugi sported Nikes along the Boston Marathon course, followed by fourth and fifth place runners Edna Kiplagat and Monicah Ngige. Degitu Azimeraw (8th place), Nell Rojas (10th place, first American finisher), and Bria Wetsch (15th place) round out the list of top 15 Boston finishers that raced in Nikes on Monday.   Saucony Endorphin Pro 3 saucony-endorphin-pro-3 Who wore it? Malindi Elmore, the 11th place finisher, was the only top 15 competitor to sport this new style from Saucony.   HOKA Rocket X 2 close up of Stephanie Bruce's unreleased HOKA Rocket X 2 shoes from the Boston Marathon 126th Boston Marathon April 18, 2022 (Photo: Kevin Morris) Who wore it? Second American finisher Stephanie Bruce rocked these brand-new (not available until next year) shoes from her long-time sponsor. She came in 12th overall in 2:28:02.   RELATED: The Best Women's Racing Shoes Available This Year   Brooks Hyperion Elite 3 | $250 brooks-hyperion-elite-3 Who wore it? Desiree Linden finished her ninth run at the Boston Marathon in 2:28.47 in this new edition of Brooks carbon-plated super shoe.   Puma Fast-R Nitro Elite puma-fast-r Who wore it? Minnesota-based Dakotah Lindwurm came in 14th in 2:30:42 wearing the Puma Fast-R Nitro Elite, a shoe that is not yet available in America.     2022 Boston Marathon results Women Peres Jepchirchir (KEN) — 2:21:01 Ababel Yeshaneh (ETH) — 2:21:05 Mary Ngugi (KEN) — 2:21:32 Edna Kiplagat (KEN) — 2:21:40 Monicah Ngige (KEN) — 2:22:13 Viola Cheptoo (KEN) — 2:23:47 Joyciline Jepkosgei (KEN) — 2:24:43 Degitu Azimeraw (ETH) — 2:25:23 Charlotte Purdue (GBR) — 2:25:26 Nell Rojas (USA) — 2:25:57 Des Linden (USA) — 2:28:47 DNF. Molly Seidel (USA)   Men Evans Chebet (KEN) — 2:06:51 Lawrence Cherono (KEN) — 2:07:21 Benson Kipruto (KEN) — 2:07:27 4; Gabriel Geay (TAN) — 2:07:53 Eric Kaptanui (KEN) — 2:08:47 Albert Korir (KEN) — 2:08:50 Scott Fauble (USA) — 2:08:52 Jemal Yimer (ETH) — 2:08:58 Elkanah Kibet (USA) — 2:09:07 Kinde Atanaw (ETH) — 2:09:16 Lemi Berhanu (ETH) — 2:09:43 Geoffrey Kamworor (KEN) — 2:11:49 Yuki Kawauchi (JPN) — 2:12:55 Jared Ward (USA) — 2:15:24 Jake Riley (USA) — 2:30:48 DNF. Lelisa Desisa (ETH) DNF. Birhanu Legese (ETH) DNF. Sisay Lemma (ETH)     What's New in the 303:       Video of the Week:   5k Bike Race l Sarah Crowley & Emma Pallant-Browne

Welcome to Episode #333 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Endurance News April 18, 2022 Boston Marathon results Who Wore What? These Were the Top Shoes at the 2022 Boston Marathon What's new in the 303  Ride the Rockies update - 7 days / 50 porta pot   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Boston Marathon Pro Field The Boston Athletic Association (B.A.A.) has announced more than 140 athletes will compete at the 126th Boston Marathon as part of the John Hancock Professional Athlete Team. Olympians, Paralympians, and global marathon winners will race from Hopkinton to Boston on April 18 and will be the first race held on the traditional Patriots' Day date since 2019.   The Boston Marathon made history last year by becoming the first Abbott World Marathon Major event to offer equal $50,000 course record bonuses across open and wheelchair divisions, and the first event to provide a designated prize purse for athletes with upper limb, lower limb, and visual impairments. For the 37th year, prize money awards will be provided by principal sponsor John Hancock.   The full international field, including the Para Athletics Divisions field top contenders, can be found below.     Who Wore What? These Were the Top Shoes at the 2022 Boston Marathon Ever since the first carbon-plated super shoes hit the roads, they've dominated the pro running conversation. With any speedy performance, we want to know: What latest shoe technology were they wearing?   That was certainly the case for Monday's thrilling Boston Marathon where Peres Jepchirchir and Ababel Yeshaneh fought until the very last mile for their glory moment. In the end, it was Jepchirchir who out-kicked Yeshaneh 2:21.01 to 2:21.05.   In the context of super shoes, though, it may as well have been a head-to-head battle between Adidas and Nike, two Goliaths in the space. And though Nike had more racers finish in the top 15 wearing its shoes, the eventual 2022 Boston Marathon champion was wearing a pair of Adidas Adizero Adios Pro 2's.   Curious what the other ultra-fast women were racing in on Marathon Monday? We tracked down the 6 shoes that were worn by the top 15 women.   RELATED: American Original: Why Nell Rojas Broke Her Adidas Contract Right Before Placing 10th at Boston   Adidas Adizero Adios Pro 2 | $220 adidas-adizero-adios Who wore it? Along with 2022 Boston Marathon champion, Peres Jepchirchir, fellow Kenyans Viola Cheptoo (6th place) and Joyciline Jepkosgei (7th place), and ninth place Charlotte Purdue sported the German shoe.   Nike Vaporfly Next% 2 | $250 nike-zoomx-vaporfly-2 Who wore it? Who didn't wear the fabled Nike super shoes? First and second runners up, Ababel Yeshaneh and Mary Wacera Ngugi sported Nikes along the Boston Marathon course, followed by fourth and fifth place runners Edna Kiplagat and Monicah Ngige. Degitu Azimeraw (8th place), Nell Rojas (10th place, first American finisher), and Bria Wetsch (15th place) round out the list of top 15 Boston finishers that raced in Nikes on Monday.   Saucony Endorphin Pro 3 saucony-endorphin-pro-3 Who wore it? Malindi Elmore, the 11th place finisher, was the only top 15 competitor to sport this new style from Saucony.   HOKA Rocket X 2 close up of Stephanie Bruce's unreleased HOKA Rocket X 2 shoes from the Boston Marathon 126th Boston Marathon April 18, 2022 (Photo: Kevin Morris) Who wore it? Second American finisher Stephanie Bruce rocked these brand-new (not available until next year) shoes from her long-time sponsor. She came in 12th overall in 2:28:02.   RELATED: The Best Women's Racing Shoes Available This Year   Brooks Hyperion Elite 3 | $250 brooks-hyperion-elite-3 Who wore it? Desiree Linden finished her ninth run at the Boston Marathon in 2:28.47 in this new edition of Brooks carbon-plated super shoe.   Puma Fast-R Nitro Elite puma-fast-r Who wore it? Minnesota-based Dakotah Lindwurm came in 14th in 2:30:42 wearing the Puma Fast-R Nitro Elite, a shoe that is not yet available in America.     2022 Boston Marathon results Women Peres Jepchirchir (KEN) — 2:21:01 Ababel Yeshaneh (ETH) — 2:21:05 Mary Ngugi (KEN) — 2:21:32 Edna Kiplagat (KEN) — 2:21:40 Monicah Ngige (KEN) — 2:22:13 Viola Cheptoo (KEN) — 2:23:47 Joyciline Jepkosgei (KEN) — 2:24:43 Degitu Azimeraw (ETH) — 2:25:23 Charlotte Purdue (GBR) — 2:25:26 Nell Rojas (USA) — 2:25:57 Des Linden (USA) — 2:28:47 DNF. Molly Seidel (USA)   Men Evans Chebet (KEN) — 2:06:51 Lawrence Cherono (KEN) — 2:07:21 Benson Kipruto (KEN) — 2:07:27 4; Gabriel Geay (TAN) — 2:07:53 Eric Kaptanui (KEN) — 2:08:47 Albert Korir (KEN) — 2:08:50 Scott Fauble (USA) — 2:08:52 Jemal Yimer (ETH) — 2:08:58 Elkanah Kibet (USA) — 2:09:07 Kinde Atanaw (ETH) — 2:09:16 Lemi Berhanu (ETH) — 2:09:43 Geoffrey Kamworor (KEN) — 2:11:49 Yuki Kawauchi (JPN) — 2:12:55 Jared Ward (USA) — 2:15:24 Jake Riley (USA) — 2:30:48 DNF. Lelisa Desisa (ETH) DNF. Birhanu Legese (ETH) DNF. Sisay Lemma (ETH)     What's New in the 303:       Video of the Week:   5k Bike Race l Sarah Crowley & Emma Pallant-Browne

Welcome to Episode #332 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Endurance News Pro Am 2022 Kat Matthews Rises to the SUB8 Challenge   What's new in the 303 Colorado's Statewide Safety Stop is Almost Here!    Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   PTO PRO AM 2022 The PTO Pro Am will bring together the world's greatest professional triathletes, big celebrity names and Challenged Athlete Foundation athletes in a celebration of life, fitness and triathlon. Mixed relay teams will race from the iconic Venice Beach to the famous streets of Downtown Los Angeles to see which team are crowned the inaugural PTO Pro Am winners!   Hosted at the Herbalife24 Triathlon Los Angeles, the PTO Pro Am will be broadcast live and for free to triathlon die-hards and new fans alike.   WHAT IS THE PTO PRO AM? The PTO Pro Am will team the world's greatest professional triathletes with big celebrity names and CAF athletes to race together in a mixed-relay race from Venice Beach to the streets of Downtown Los Angeles.   The first PTO Pro Am will be held as part of the Herbalife24 LA Triathlon, the city's premier triathlon event with a history dating back to the early 2000s.   WILL I BE ABLE TO WATCH LIVE? Yes. The PTO Pro Am will be broadcast live. Sign up to be the first to hear about how to watch live on 15 May.   Kat Matthews Rises to the SUB8 Challenge Sydney, Australia – 13th April, 2022 /ENDURANCE SPORTSWIRE/ –European champion Kat Matthews has signed on to the Pho3nix Sub8 Project, Powered by Zwift. The third-fastest British female long-distance triathlete and national time trial cycling champion is the newest contender for the audacious attempt to race the full distance of triathlon in under eight hours.   After Ironman 70.3 world champion Lucy Charles-Barclay was ruled out of Sub8 due to a hip bone fracture, Matthews was quick to rise to the occasion and take on the challenge of swimming 3.8 kilometers, cycling 180 kilometers, and running 42 kilometers faster than anyone ever before. Though the attempt will be aided by a team of pacemakers and cutting-edge technology and logistics, in the end it will still be a triumph of physiological preparedness and mental acuity for any athlete to go under the mark.   “I'm a relative newbie to the sport and the iron distance is certainly one where experience is of high benefit. Most would assume I would not be a contender and that achieving this would be impossible,” Matthews admits. “However, as soon as I heard of the attempt, I wanted to be involved. It sparked my interest intellectually as well as physically. I see my sporting endeavours as a case study for constant learning and improvement. I have yet to find a plateau in my physical improvement in any area, and this evolution keeps me right at the edge of passion and motivation for absolute excellence.”   As an Army physiotherapist, Matthews pursued a longtime interest in the human body and health helping injured soldiers get back to fighting fitness. It was in that environment she began exploring triathlon, going from grassroots sprints to winning middle distance races outright as an amateur to earn her pro card.   With a slew of wins and notable performances in the past three years including winning Ironman Florida to set the third-fastest full distance time set by a British female, topping Ironman UK, and dominating this year's Ironman 70.3 Lanzarote, Matthews has put the world on notice.   Now only seven years after she first began doing triathlons, she puts herself on an even steeper trajectory to sporting greatness lining up to race against dual Olympic medallist Nicola Spirig. Matthews says, “Nicola's accolades in the sport over the last 25 years puts her as a legitimate candidate as the sport's Greatest Of All Time across both male and female athletes. To race against Nicola here is truly a once-in-a-lifetime opportunity. I hope to be a worthy contender.”   Pho3nix Foundation board member and MANA Global CEO Chris McCormack says, “Kat is a world-class athlete I've watched with much interest over the past few years. Getting herself and her ‘tribe' of pacemakers together in such a short time frame is no mean feat, but she came ready and prepared. Kat has had a long-term alignment with the Sub8 Project: she was in early discussions with Lucy as part of her team and has also been engaged in a heavy training block with many of the pacemakers over the past six months. This made for a perfect transition into the lead racing role. With Kat's cerebral and disciplined approach to the sport I'm excited to see how she will tackle the puzzle that is Sub8 and the new race strategy she will bring in her pursuit to be the first to Defy the Impossible.”   Regarding Charles-Barclay's further role, McCormack clarifies, “Lucy is still very much part of the team and having her still on board within our global commentary team and on the ground on race day brings a new lens to this groundbreaking attempt. Her journey in preparation and the insights she can offer on her fellow athletes racing will take our coverage to the next level. It's something that no one else could possibly have delivered.”   To find out more about the Pho3nix Sub7 and Pho3nix Sub8 Project Powered by Zwift, visit the official website at: https://www.sub7sub8.com/     What's New in the 303:   Colorado's Statewide Safety Stop is Almost Here!  By Brian Weiss, Bike Law Colorado   Finally, the much sought after common sense traffic law for bicyclists is coming to Colorado in 2022, likely July 1st.  After the Governor Polis signs the law and the Safety Stop becomes effective, anyone who rides a bicycle or scooter on public roads will not have to lose momentum due to stop signs or wait as long at red lights.  So what difference will the Colorado Safety Stop make?  Soon riders will “legally” not have to completely stop at stop signs when there is no traffic present.  Red lights that would not change for a bike rider who followed the law and as a result the rider waited and waited – will be a past memory.  People who were pulled over by police and ticketed for what they may have thought was a legal activity on a bicycle, can now breathe a sigh of relief.     Jack Todd (Bicycle Colorado) Andy Kerr, Senator Kevin Priola, Piep van Heuven (Bicycle Colorado), Brian Weiss   After about seven years of trying, Colorado's House and Senate finally passed the State-wide Safety Stop bill (HB22-1028), which is based on the Idaho Stop Law, in 2022.  The bill actually had true bipartisan support this year.  In fact, it passed the Colorado House 44-20 and passed the Colorado Senate 25-8.   The effective date of this law taking effect will be after the Governor signs it and the required waiting period because the new law is needed for our “immediate safety.”   An explanation of the practical changes of the Colorado Safety Stop for a bike rider are as follows:   When approaching a stop sign, if it is safe to proceed only after slowing to a reasonable speed of 10 miles per hour or less, yielding the right-of-way to any traffic or pedestrian in or approaching the intersection, and after yielding, then the bike riders can continue through the intersection without stopping; and When approaching an illuminated red traffic control signal or “red light,” the person on a bicycle must first stop completely at the intersection and yield to all other traffic and pedestrians and only when traffic clears and it is safe, may the rider proceed straight or make a right turn through the intersection or, subject to specified conditions, make a left turn onto a one-way street only. It should be noted that the bill evolved into the current version in several steps.  This law will not only apply to people who ride bicycles but is now flexible enough to cover current and future forms of transportation called “Low Speed Conveyances” which would include electric scooters, one-wheels, e-bikes, and electric skateboards.  Also there were several parts added to the text of the bill.  One critical revision is that the new law will only apply to bicyclists age 15 and over.  However, for bicyclists, or low speed conveyance riders, under age 15 who are with a parent or legal guardian they can also keep their momentum and benefit from this new law.   This is a change from the current law which was basically an opt-in decision by the city or county to make a Safety Stop the rule of that area.  As expected, when rules for bike riders changed from town to town there was confusion.  When both bike riders and drivers of motor vehicles understand the laws, they are easier to follow and there is less conflict between road users.   I say that this law was a long time coming from a personal note, as I have advocated for the Idaho Stop for over 8 years for Bike Law, Team Evergreen Cycling and myself as a person who bikes all over Colorado.  While I knew that some mountain towns, like Breckenridge, Aspen, and Summit County, had a successful safety stop local ordinance in place for years before the Colorado Legislature considered changing the Traffic Code to make this a statewide law, I also was aware of the Denver Mayor's Bicycle Advisory Committee in 2013 which shared a white paper explaining how traffic flows and bicycle commuters would benefit from a safety stop ordinance in Denver.  I testified at the Senate Committee hearings for two years, but the bill did not leave the Transportation Committee. However, there was a glimmer of hope in 2018 for passing a version of the Idaho Stop Law. In 2018 there were enough votes in the Colorado Legislature to pass a watered-down model of the bill which allowed the bike-friendly cities and counties to “opt-in” to a regulatory framework to allow bicycles more freedom at intersections, but I saw this as a weak compromise law. Fortunately, it did serve as a step toward the larger objective, and it energized the bicycling community to keep trying.    In the meantime, Colorado was bypassed by other states.  Arkansas, Delaware, Oregon Washington, North Dakota, Oklahoma, and Utah all passed statewide safety stop laws.  Those other states provided data that was helpful in ultimately passing Colorado's safety stop bill.  For example, I explained to the Colorado Senate transportation Committee that crashes between bicycle riders and motor vehicles dropped 23% at intersections with stop signs over a 30-month period in Delaware.  I find that statistics like this resonate well with both legislators and jurors alike.  The lack of relevant statistics from other states may have been a reason that the law passing in Colorado was previously unsuccessful.   While working to pass the Colorado Safety Stop, there were a lot of different people involved with varying viewpoints.  Of course, Bicycle Colorado was a driving force behind this law as it benefits bicycle riders across the State.  Andy Kerr, current Jefferson County Commissioner, former Colorado State Senator, and former Colorado State House of Representatives stewarded this bill for about 8 years and made it his personal mission when he was a Colorado legislator.  Note, Andy commuted by bicycle when he was the Colorado State Senator and House Member for my district.   After I gave my own testimony about statistics, safety, and legal issues, I was moved by the testimony from fellow cyclists.  In particular, I recall Marcus Robinson's testimony who explained that he, as a black man riding an expensive road bicycle, was emotionally devasted after he was pulled over by the police who claimed he failed to come to a complete stop at a stop sign and the police accused him of stealing the bicycle that he was riding.  Marcus explained that no minority should be targeted by law enforcement, and he advocated for equality in cycling.  I learned that after the stressful police accusation and racial unrest in 2020, Marcus Robinson and Neal Henderson started Ride for Racial Justice, a non-profit in Denver which advocates for Diversity, Education, Leadership & Community: https://www.rideforracialjustice.org/our-vision.    This Safety Stop bill will unify bike laws across Colorado, and make the roads safer for people of color at the same time.   Ride The Rockies Behind The Scenes The Pad Hotel / Hostel - Silverthorne, Colorado - The Pad Hotel / Hostel (thepadlife.com)   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!

Welcome to Episode #332 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Endurance News Pro Am 2022 Kat Matthews Rises to the SUB8 Challenge   What's new in the 303 Colorado's Statewide Safety Stop is Almost Here!    Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   PTO PRO AM 2022 The PTO Pro Am will bring together the world's greatest professional triathletes, big celebrity names and Challenged Athlete Foundation athletes in a celebration of life, fitness and triathlon. Mixed relay teams will race from the iconic Venice Beach to the famous streets of Downtown Los Angeles to see which team are crowned the inaugural PTO Pro Am winners!   Hosted at the Herbalife24 Triathlon Los Angeles, the PTO Pro Am will be broadcast live and for free to triathlon die-hards and new fans alike.   WHAT IS THE PTO PRO AM? The PTO Pro Am will team the world's greatest professional triathletes with big celebrity names and CAF athletes to race together in a mixed-relay race from Venice Beach to the streets of Downtown Los Angeles.   The first PTO Pro Am will be held as part of the Herbalife24 LA Triathlon, the city's premier triathlon event with a history dating back to the early 2000s.   WILL I BE ABLE TO WATCH LIVE? Yes. The PTO Pro Am will be broadcast live. Sign up to be the first to hear about how to watch live on 15 May.   Kat Matthews Rises to the SUB8 Challenge Sydney, Australia – 13th April, 2022 /ENDURANCE SPORTSWIRE/ –European champion Kat Matthews has signed on to the Pho3nix Sub8 Project, Powered by Zwift. The third-fastest British female long-distance triathlete and national time trial cycling champion is the newest contender for the audacious attempt to race the full distance of triathlon in under eight hours.   After Ironman 70.3 world champion Lucy Charles-Barclay was ruled out of Sub8 due to a hip bone fracture, Matthews was quick to rise to the occasion and take on the challenge of swimming 3.8 kilometers, cycling 180 kilometers, and running 42 kilometers faster than anyone ever before. Though the attempt will be aided by a team of pacemakers and cutting-edge technology and logistics, in the end it will still be a triumph of physiological preparedness and mental acuity for any athlete to go under the mark.   “I'm a relative newbie to the sport and the iron distance is certainly one where experience is of high benefit. Most would assume I would not be a contender and that achieving this would be impossible,” Matthews admits. “However, as soon as I heard of the attempt, I wanted to be involved. It sparked my interest intellectually as well as physically. I see my sporting endeavours as a case study for constant learning and improvement. I have yet to find a plateau in my physical improvement in any area, and this evolution keeps me right at the edge of passion and motivation for absolute excellence.”   As an Army physiotherapist, Matthews pursued a longtime interest in the human body and health helping injured soldiers get back to fighting fitness. It was in that environment she began exploring triathlon, going from grassroots sprints to winning middle distance races outright as an amateur to earn her pro card.   With a slew of wins and notable performances in the past three years including winning Ironman Florida to set the third-fastest full distance time set by a British female, topping Ironman UK, and dominating this year's Ironman 70.3 Lanzarote, Matthews has put the world on notice.   Now only seven years after she first began doing triathlons, she puts herself on an even steeper trajectory to sporting greatness lining up to race against dual Olympic medallist Nicola Spirig. Matthews says, “Nicola's accolades in the sport over the last 25 years puts her as a legitimate candidate as the sport's Greatest Of All Time across both male and female athletes. To race against Nicola here is truly a once-in-a-lifetime opportunity. I hope to be a worthy contender.”   Pho3nix Foundation board member and MANA Global CEO Chris McCormack says, “Kat is a world-class athlete I've watched with much interest over the past few years. Getting herself and her ‘tribe' of pacemakers together in such a short time frame is no mean feat, but she came ready and prepared. Kat has had a long-term alignment with the Sub8 Project: she was in early discussions with Lucy as part of her team and has also been engaged in a heavy training block with many of the pacemakers over the past six months. This made for a perfect transition into the lead racing role. With Kat's cerebral and disciplined approach to the sport I'm excited to see how she will tackle the puzzle that is Sub8 and the new race strategy she will bring in her pursuit to be the first to Defy the Impossible.”   Regarding Charles-Barclay's further role, McCormack clarifies, “Lucy is still very much part of the team and having her still on board within our global commentary team and on the ground on race day brings a new lens to this groundbreaking attempt. Her journey in preparation and the insights she can offer on her fellow athletes racing will take our coverage to the next level. It's something that no one else could possibly have delivered.”   To find out more about the Pho3nix Sub7 and Pho3nix Sub8 Project Powered by Zwift, visit the official website at: https://www.sub7sub8.com/     What's New in the 303:   Colorado's Statewide Safety Stop is Almost Here!  By Brian Weiss, Bike Law Colorado   Finally, the much sought after common sense traffic law for bicyclists is coming to Colorado in 2022, likely July 1st.  After the Governor Polis signs the law and the Safety Stop becomes effective, anyone who rides a bicycle or scooter on public roads will not have to lose momentum due to stop signs or wait as long at red lights.  So what difference will the Colorado Safety Stop make?  Soon riders will “legally” not have to completely stop at stop signs when there is no traffic present.  Red lights that would not change for a bike rider who followed the law and as a result the rider waited and waited – will be a past memory.  People who were pulled over by police and ticketed for what they may have thought was a legal activity on a bicycle, can now breathe a sigh of relief.     Jack Todd (Bicycle Colorado) Andy Kerr, Senator Kevin Priola, Piep van Heuven (Bicycle Colorado), Brian Weiss   After about seven years of trying, Colorado's House and Senate finally passed the State-wide Safety Stop bill (HB22-1028), which is based on the Idaho Stop Law, in 2022.  The bill actually had true bipartisan support this year.  In fact, it passed the Colorado House 44-20 and passed the Colorado Senate 25-8.   The effective date of this law taking effect will be after the Governor signs it and the required waiting period because the new law is needed for our “immediate safety.”   An explanation of the practical changes of the Colorado Safety Stop for a bike rider are as follows:   When approaching a stop sign, if it is safe to proceed only after slowing to a reasonable speed of 10 miles per hour or less, yielding the right-of-way to any traffic or pedestrian in or approaching the intersection, and after yielding, then the bike riders can continue through the intersection without stopping; and When approaching an illuminated red traffic control signal or “red light,” the person on a bicycle must first stop completely at the intersection and yield to all other traffic and pedestrians and only when traffic clears and it is safe, may the rider proceed straight or make a right turn through the intersection or, subject to specified conditions, make a left turn onto a one-way street only. It should be noted that the bill evolved into the current version in several steps.  This law will not only apply to people who ride bicycles but is now flexible enough to cover current and future forms of transportation called “Low Speed Conveyances” which would include electric scooters, one-wheels, e-bikes, and electric skateboards.  Also there were several parts added to the text of the bill.  One critical revision is that the new law will only apply to bicyclists age 15 and over.  However, for bicyclists, or low speed conveyance riders, under age 15 who are with a parent or legal guardian they can also keep their momentum and benefit from this new law.   This is a change from the current law which was basically an opt-in decision by the city or county to make a Safety Stop the rule of that area.  As expected, when rules for bike riders changed from town to town there was confusion.  When both bike riders and drivers of motor vehicles understand the laws, they are easier to follow and there is less conflict between road users.   I say that this law was a long time coming from a personal note, as I have advocated for the Idaho Stop for over 8 years for Bike Law, Team Evergreen Cycling and myself as a person who bikes all over Colorado.  While I knew that some mountain towns, like Breckenridge, Aspen, and Summit County, had a successful safety stop local ordinance in place for years before the Colorado Legislature considered changing the Traffic Code to make this a statewide law, I also was aware of the Denver Mayor's Bicycle Advisory Committee in 2013 which shared a white paper explaining how traffic flows and bicycle commuters would benefit from a safety stop ordinance in Denver.  I testified at the Senate Committee hearings for two years, but the bill did not leave the Transportation Committee. However, there was a glimmer of hope in 2018 for passing a version of the Idaho Stop Law. In 2018 there were enough votes in the Colorado Legislature to pass a watered-down model of the bill which allowed the bike-friendly cities and counties to “opt-in” to a regulatory framework to allow bicycles more freedom at intersections, but I saw this as a weak compromise law. Fortunately, it did serve as a step toward the larger objective, and it energized the bicycling community to keep trying.    In the meantime, Colorado was bypassed by other states.  Arkansas, Delaware, Oregon Washington, North Dakota, Oklahoma, and Utah all passed statewide safety stop laws.  Those other states provided data that was helpful in ultimately passing Colorado's safety stop bill.  For example, I explained to the Colorado Senate transportation Committee that crashes between bicycle riders and motor vehicles dropped 23% at intersections with stop signs over a 30-month period in Delaware.  I find that statistics like this resonate well with both legislators and jurors alike.  The lack of relevant statistics from other states may have been a reason that the law passing in Colorado was previously unsuccessful.   While working to pass the Colorado Safety Stop, there were a lot of different people involved with varying viewpoints.  Of course, Bicycle Colorado was a driving force behind this law as it benefits bicycle riders across the State.  Andy Kerr, current Jefferson County Commissioner, former Colorado State Senator, and former Colorado State House of Representatives stewarded this bill for about 8 years and made it his personal mission when he was a Colorado legislator.  Note, Andy commuted by bicycle when he was the Colorado State Senator and House Member for my district.   After I gave my own testimony about statistics, safety, and legal issues, I was moved by the testimony from fellow cyclists.  In particular, I recall Marcus Robinson's testimony who explained that he, as a black man riding an expensive road bicycle, was emotionally devasted after he was pulled over by the police who claimed he failed to come to a complete stop at a stop sign and the police accused him of stealing the bicycle that he was riding.  Marcus explained that no minority should be targeted by law enforcement, and he advocated for equality in cycling.  I learned that after the stressful police accusation and racial unrest in 2020, Marcus Robinson and Neal Henderson started Ride for Racial Justice, a non-profit in Denver which advocates for Diversity, Education, Leadership & Community: https://www.rideforracialjustice.org/our-vision.    This Safety Stop bill will unify bike laws across Colorado, and make the roads safer for people of color at the same time.   Ride The Rockies Behind The Scenes The Pad Hotel / Hostel - Silverthorne, Colorado - The Pad Hotel / Hostel (thepadlife.com)   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

In this “Wild Card” episode, Bob and Dina meet in person to conduct a sweat sodium composition test on Rich Soares, a Denver-based coach, triathlete and cyclist, and host of the 303 Endurance Podcast (formerly Mile High Endurance Podcast). This episode is a continuation of sorts from our previous Episode 17 where Bob and Dina interviewed Andy Blow of the Precision Fuel & Hydration company to talk more about the science of sweat, hydration, and electrolyte replenishment. If you're not familiar with the testing of sweat sodium, you get to listen in on the process and learn why the “Test Don't Guess” mantra rings true. As we do the sweat testing on Rich, we discuss: · Why to do sweat sodium composition testing · How sweat rate comes into the formula of determining fluid and electrolyte strategies for training and competition · Rich's subjective AND objective observations about his sweat · The surprising results of Rich's sweat sodium test · How we go about putting more of the hydration and electrolyte puzzle together Links: · Follow us on Instagram at @isnpodcast to see pictures from our testing with Rich · Check out Rich's 303 Endurance Podcast: 303endurancepodcast Interested in sweat sodium testing? Reach out to Dina or Bob to schedule this testing if you are in the Colorado Front Range area. And if you are located elsewhere, we also offer onsite testing and educational clinics for your team or training club. Send us your sports nutrition questions to hello@insidesportsnutrition.com and we'll get it on a future Q&A episode. Learn about Bob and Dina's services: Find Bob at www.enrgperformance.comand Dina at www.nutritionmechanic.com

Welcome to Episode #328 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Endurance News Sam Long and Ashleigh Gentle take the W and Challenge Miami No winners at Barlay's Marathons Chris Froome says data has made pro cycling more competitive and more dangerous What's new in the 303 Long, Knibb, Snyder, McDowell–Coloradan's Named Triathletes of the Year     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Challenge Miami Results   No Finishers at 2022 Barkley Marathons Barkley wins again. For the fifth year in a row, no one could best the infamously rugged course in trail's quirkiest event.For the fifth year in a row, there were no finishers at the infamous Barkley Marathons. An incredibly deep field was lined up to face the beast. This included a mix of Barkley veterans like Courtney Dauwalter, and 2017 and 15th-person ever Barkley finisher John Kelly and strong Barkley virgins like Big's Backyard record holder Harvey Lewis, 2017 Big's champion Guillaume Calmettes, and Appalachian Trail FKT holder and Belgian dentist Karel Sabbe.   Other runners like Amelia Boone, Gary Robbins, and Johan Steene were originally slated for the 2022 race, but dropped out due to injuries, moving on, and testing positive at the airport, respectively.  The 2022 edition was particularly heavy on international runners after the cancellation of the 2020 edition and pandemic-related travel restrictions for the 2021 race.   For the 2022 race, Barkley creator Gary “Lazarus Lake” Cantrell threw one of the biggest curveballs in race history, holding the event three weeks ahead of when it normally runs around April 1. Additionally, he held the race in the middle of the week with the race starting on Tuesday, March 8.   There were concerns that the earlier time slot could create more difficult weather challenges, but when the conch was blown at 5:54 a.m. on Tuesday, relatively average Barkley conditions awaited. The race started cold but warmed up a lot during the day. Runners seemed to favor this, with a total of 30 out of 38 runners completing the first loop and starting a second. This was a Barkley record.   However, when night fell on day one, so did freezing rain. This was reminiscent of the 2019 race when rain took out most of the field overnight.   As a result, only five were able to start a Fun Run loop, which is three loops. This group included Sabbe, Kelly, British runner Jasmin Paris, New Zealander Greig Hamilton, and Danish runner Thomas Dunkerbeck. Paris is the first woman in a decade to complete a Fun Run.   Of these five, Sabbe, Kelly, and Hamilton were able to finish three loops with time to start the fourth loop. Sabbe came in first from loop three in 32:21:49 and left just under 20 minutes later. Hamilton returned to camp in 34:20:39 and left for loop four with daylight 34 minutes later.     Chris Froome says data has made pro cycling more competitive and more dangerous Chris Froome believes the depth and breadth of data in professional cycling has raised the bar in terms of the overall standard of performance but also made the sport more dangerous.   The four-time Tour de France winner started his career back in 2008 and is now in his 15th season as a professional. In that time, he says the sport has changed beyond recognition.   "Across the board we've seen a huge raise of the bar in terms of the general level of performance in professional cycling," Froome said in a sponsor video for Quad Lock.   The main driver of that change has been, according to Froome, the rise of power meters, which measure the force being pushed through the pedals and can help riders judge their efforts. Whereas riders in the past may have raced or trained on feel, Froome noted that performances are now more dictated by numbers.   Froome himself was known in his pomp for carefully measuring his efforts and not being afraid to drop briefly rather than risk going into the red, but he claimed that even in the last few years, the advances in power and other performance-related data have changed the game for professional cyclists generally.   "There are quite a few different technologies that have played a massive part in shaping the sport in this last 10 to 15 years. First and foremost, the amount of data available through power meters and the collection and correlation of all that data means that performances now are lot more guided," Froome said.   "In the past, power meters been a round for a while but no one really understood how to train with them or what the data really meant. Now we've just got so much data, from the guys who are winning the biggest races in the world, and that data helps forms the basis of all the training plans and all the preparations that lead to racing.   “Everyone has structured training now. Very seldom do you come across someone who just gets on their bike and rides. Everyone's got a plan, a coach, a structure to follow, which has been a big change compared to 15 years a go.”   Dangers As well as making the sport more competitive, Froome also pointed out a drawback to the datafication of professional cycling. Having recently held forth on safety issues relating to time trial bikes and gravel roads, the 36-year-old suggested that new technology is making the sport more dangerous.   Froome referred chiefly to modern mapping technology in making the point that every rider knows exactly what to expect from the route of any given race. Directors can study race roads in minute detail, and they feed that information to the riders in real time.   "We've just got this abundance of data coming through to us about conditions for the road coming up, so everyone knows what to expect and you get this huge fight for position," Froome said.   "It's mental. Someone says to you, ‘right guys, you're going through this really narrow dangerous little village coming up, the road's really tiny and there's small bridge with a corner straight after', and we actually go faster, because you want to be the ones to get there first. If you're at the back, you're going to be stuck in this backlog trying to get through the pinch point. It's probably the only sport where someone tells you there's danger up ahead and the pace lifts. It's mental.   “I think racing has, as a result of that, become more dangerous. Through having more data it's basically made the race more dangerous. Previously we wouldn't have known necessarily that each pinch point was there and there wouldn't have been this massive scurry for position. We'd have just got there and all been more relaxed and got through it with no issues. But that's changed quite a bit.”   Froome has yet to race in 2022 after suffering a knee injury over the winter, but is back in full training and expecting to make his season debut this month.     What's New in the 303:   Long, Knibb, Snyder, McDowell–Coloradan's Named Triathletes of the Year Olympic and Paralympic Medalists Headline 2021 Elite Triathletes and Elite Paratriathletes of the YearUsa COLORADO SPRINGS, Colo. /ENDURANCE SPORTSWIRE/ – USA Triathlon announced its 2021 Elite, Under-23, Rookie and Junior Triathletes of the Year, as well as its Elite Paratriathletes and Paratriathlon Development Athletes of the Year, both presented by Wahoo Fitness.   Katie Zaferes (Cary, N.C.) was named the Women's Olympic/World Triathlon Triathlete of the Year for the fourth time, and Kevin McDowell (Colorado Springs, Colo.) earned his first-ever Men's Olympic/World Triathlon Triathlete of the Year honors. Kendall Gretsch (Downers Grove, Ill.) and Brad Snyder (Baltimore, Md.), along with his guide Greg Billington (Poway, Calif.), were named 2021 Elite Paratriathletes of the Year   Zaferes, 32, won bronze at the Olympic Games Tokyo 2020, becoming the third U.S. woman to win an Olympic medal, joining Gwen Jorgensen (gold, 2016 Rio) and Susan Williams (bronze, 2004 Athens). Zaferes then led off Team USA as the first leg in the Olympic debut of the Mixed Relay event, helping the team earn silver, and her second Olympic medal in Tokyo.   Zaferes capped her season on the draft-legal World Triathlon Championship Series circuit by placing fourth at the World Triathlon Championship Finals. She also finished third overall in the Super League Triathlon Championship Series.   “I am very honored to receive this award considering how many of the USA women had great achievements last year,” Zaferes said. “It's extra special for me because this year was so challenging. I'm proud of being able to regroup and refocus with the assistance of the team of people that surrounds me in order to achieve one of my biggest goals, which was to win a medal at the Olympics.”   McDowell, 29, made his Olympic debut in Tokyo and showed his Mixed Relay prowess as Team USA's second leg in the race that features four athletes (two male, two female) who each complete a super-sprint triathlon in the order of female-male-female-male. He recorded the fastest split of the U.S. team that earned the silver medal. In the men's individual race, McDowell placed sixth, the highest-ever finish for a U.S. male triathlete at the Olympic Games.   “It's a huge honor to receive this award after so many great performances on the U.S. men's side, which has been really exciting. This wouldn't have been possible without the entire team behind me, my family, coach Nate Wilson, physio/medical, friends, community, and USA Triathlon,” McDowell said. “It truly takes a village to do what we do and perform at the highest level. I'm thankful for the one I've got.”   Video of the Week   CLASH Endurance Miami 2022: Finish Line Interviews       Upcoming Guests   3/25: A'nna Sewall of Athlete Blood Test and Jordan Jones of Powder7 Andy Potts and Daniel Brienza of APRacing Chris Schwenk about cycling and Zwift and his intimate knowledge of it and I think it would fun to share his love of indoor cycling, but also outdoors and his upcoming trip across the US.   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!

Welcome to Episode #328 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Endurance News Sam Long and Ashleigh Gentle take the W and Challenge Miami No winners at Barlay's Marathons Chris Froome says data has made pro cycling more competitive and more dangerous What's new in the 303 Long, Knibb, Snyder, McDowell–Coloradan's Named Triathletes of the Year     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Challenge Miami Results   No Finishers at 2022 Barkley Marathons Barkley wins again. For the fifth year in a row, no one could best the infamously rugged course in trail's quirkiest event.For the fifth year in a row, there were no finishers at the infamous Barkley Marathons. An incredibly deep field was lined up to face the beast. This included a mix of Barkley veterans like Courtney Dauwalter, and 2017 and 15th-person ever Barkley finisher John Kelly and strong Barkley virgins like Big's Backyard record holder Harvey Lewis, 2017 Big's champion Guillaume Calmettes, and Appalachian Trail FKT holder and Belgian dentist Karel Sabbe.   Other runners like Amelia Boone, Gary Robbins, and Johan Steene were originally slated for the 2022 race, but dropped out due to injuries, moving on, and testing positive at the airport, respectively.  The 2022 edition was particularly heavy on international runners after the cancellation of the 2020 edition and pandemic-related travel restrictions for the 2021 race.   For the 2022 race, Barkley creator Gary “Lazarus Lake” Cantrell threw one of the biggest curveballs in race history, holding the event three weeks ahead of when it normally runs around April 1. Additionally, he held the race in the middle of the week with the race starting on Tuesday, March 8.   There were concerns that the earlier time slot could create more difficult weather challenges, but when the conch was blown at 5:54 a.m. on Tuesday, relatively average Barkley conditions awaited. The race started cold but warmed up a lot during the day. Runners seemed to favor this, with a total of 30 out of 38 runners completing the first loop and starting a second. This was a Barkley record.   However, when night fell on day one, so did freezing rain. This was reminiscent of the 2019 race when rain took out most of the field overnight.   As a result, only five were able to start a Fun Run loop, which is three loops. This group included Sabbe, Kelly, British runner Jasmin Paris, New Zealander Greig Hamilton, and Danish runner Thomas Dunkerbeck. Paris is the first woman in a decade to complete a Fun Run.   Of these five, Sabbe, Kelly, and Hamilton were able to finish three loops with time to start the fourth loop. Sabbe came in first from loop three in 32:21:49 and left just under 20 minutes later. Hamilton returned to camp in 34:20:39 and left for loop four with daylight 34 minutes later.     Chris Froome says data has made pro cycling more competitive and more dangerous Chris Froome believes the depth and breadth of data in professional cycling has raised the bar in terms of the overall standard of performance but also made the sport more dangerous.   The four-time Tour de France winner started his career back in 2008 and is now in his 15th season as a professional. In that time, he says the sport has changed beyond recognition.   "Across the board we've seen a huge raise of the bar in terms of the general level of performance in professional cycling," Froome said in a sponsor video for Quad Lock.   The main driver of that change has been, according to Froome, the rise of power meters, which measure the force being pushed through the pedals and can help riders judge their efforts. Whereas riders in the past may have raced or trained on feel, Froome noted that performances are now more dictated by numbers.   Froome himself was known in his pomp for carefully measuring his efforts and not being afraid to drop briefly rather than risk going into the red, but he claimed that even in the last few years, the advances in power and other performance-related data have changed the game for professional cyclists generally.   "There are quite a few different technologies that have played a massive part in shaping the sport in this last 10 to 15 years. First and foremost, the amount of data available through power meters and the collection and correlation of all that data means that performances now are lot more guided," Froome said.   "In the past, power meters been a round for a while but no one really understood how to train with them or what the data really meant. Now we've just got so much data, from the guys who are winning the biggest races in the world, and that data helps forms the basis of all the training plans and all the preparations that lead to racing.   “Everyone has structured training now. Very seldom do you come across someone who just gets on their bike and rides. Everyone's got a plan, a coach, a structure to follow, which has been a big change compared to 15 years a go.”   Dangers As well as making the sport more competitive, Froome also pointed out a drawback to the datafication of professional cycling. Having recently held forth on safety issues relating to time trial bikes and gravel roads, the 36-year-old suggested that new technology is making the sport more dangerous.   Froome referred chiefly to modern mapping technology in making the point that every rider knows exactly what to expect from the route of any given race. Directors can study race roads in minute detail, and they feed that information to the riders in real time.   "We've just got this abundance of data coming through to us about conditions for the road coming up, so everyone knows what to expect and you get this huge fight for position," Froome said.   "It's mental. Someone says to you, ‘right guys, you're going through this really narrow dangerous little village coming up, the road's really tiny and there's small bridge with a corner straight after', and we actually go faster, because you want to be the ones to get there first. If you're at the back, you're going to be stuck in this backlog trying to get through the pinch point. It's probably the only sport where someone tells you there's danger up ahead and the pace lifts. It's mental.   “I think racing has, as a result of that, become more dangerous. Through having more data it's basically made the race more dangerous. Previously we wouldn't have known necessarily that each pinch point was there and there wouldn't have been this massive scurry for position. We'd have just got there and all been more relaxed and got through it with no issues. But that's changed quite a bit.”   Froome has yet to race in 2022 after suffering a knee injury over the winter, but is back in full training and expecting to make his season debut this month.     What's New in the 303:   Long, Knibb, Snyder, McDowell–Coloradan's Named Triathletes of the Year Olympic and Paralympic Medalists Headline 2021 Elite Triathletes and Elite Paratriathletes of the YearUsa COLORADO SPRINGS, Colo. /ENDURANCE SPORTSWIRE/ – USA Triathlon announced its 2021 Elite, Under-23, Rookie and Junior Triathletes of the Year, as well as its Elite Paratriathletes and Paratriathlon Development Athletes of the Year, both presented by Wahoo Fitness.   Katie Zaferes (Cary, N.C.) was named the Women's Olympic/World Triathlon Triathlete of the Year for the fourth time, and Kevin McDowell (Colorado Springs, Colo.) earned his first-ever Men's Olympic/World Triathlon Triathlete of the Year honors. Kendall Gretsch (Downers Grove, Ill.) and Brad Snyder (Baltimore, Md.), along with his guide Greg Billington (Poway, Calif.), were named 2021 Elite Paratriathletes of the Year   Zaferes, 32, won bronze at the Olympic Games Tokyo 2020, becoming the third U.S. woman to win an Olympic medal, joining Gwen Jorgensen (gold, 2016 Rio) and Susan Williams (bronze, 2004 Athens). Zaferes then led off Team USA as the first leg in the Olympic debut of the Mixed Relay event, helping the team earn silver, and her second Olympic medal in Tokyo.   Zaferes capped her season on the draft-legal World Triathlon Championship Series circuit by placing fourth at the World Triathlon Championship Finals. She also finished third overall in the Super League Triathlon Championship Series.   “I am very honored to receive this award considering how many of the USA women had great achievements last year,” Zaferes said. “It's extra special for me because this year was so challenging. I'm proud of being able to regroup and refocus with the assistance of the team of people that surrounds me in order to achieve one of my biggest goals, which was to win a medal at the Olympics.”   McDowell, 29, made his Olympic debut in Tokyo and showed his Mixed Relay prowess as Team USA's second leg in the race that features four athletes (two male, two female) who each complete a super-sprint triathlon in the order of female-male-female-male. He recorded the fastest split of the U.S. team that earned the silver medal. In the men's individual race, McDowell placed sixth, the highest-ever finish for a U.S. male triathlete at the Olympic Games.   “It's a huge honor to receive this award after so many great performances on the U.S. men's side, which has been really exciting. This wouldn't have been possible without the entire team behind me, my family, coach Nate Wilson, physio/medical, friends, community, and USA Triathlon,” McDowell said. “It truly takes a village to do what we do and perform at the highest level. I'm thankful for the one I've got.”   Video of the Week   CLASH Endurance Miami 2022: Finish Line Interviews       Upcoming Guests   3/25: A'nna Sewall of Athlete Blood Test and Jordan Jones of Powder7 Andy Potts and Daniel Brienza of APRacing Chris Schwenk about cycling and Zwift and his intimate knowledge of it and I think it would fun to share his love of indoor cycling, but also outdoors and his upcoming trip across the US.   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!

Welcome to Episode #327 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Nutrition is a critical part of triathlon success. Join former U.S. Olympic Dietitian Bob Seebohar and pro triathletes Lauren Brandon and Dede Griesbauer for an in-depth discussion about how to most effectively fuel for triathlon. Presented by UCAN. When: 8 PM EST on Tuesday, March 15 How to Watch: Register with this link to the LIVE event. You'll also receive a recording if you can't join live.   Featured Guests:   Bob Seebohar, Former U.S. Olympic Sports Dietitian Lauren Brandon, Pro Triathlete Dede Griesbauer, Pro Triathlete, Ultraman Record Holder What to Expect:   Get a framework for how to approach your nutrition in training and racing Learn how different fuel sources impact your energy levels Hear real-world experiences from athletes who have put UCAN to the test in all types of situations   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 Couples Championship Challenge Family Partner with RemoteRacing What's new in the 303 Nordic Skiing: The “Other” Sport That Cyclists Love     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Challenge Family Partner with RemoteRacing If you can't get to the race, let the race come to you – that's the philosophy behind the new multi-year partnership between Challenge Family and RemoteRacing announced today, extending racing and training opportunities for athletes around the world. /ENDURANCE SPORTSWIRE/ – The partnership will allow athletes anywhere in the world to compete against those racing at Challenge Taiwan, The Championship, DATEV Challenge Roth powered by hep, and Challenge Almere-Amsterdam as though they were there with them.   RemoteRacing creates a fair and level playing field for remote athletes with its advanced RaceX simulation technology that localises results to each onsite race. Finish times for all athletes are as if everyone was competing on the same course, in the same conditions, on the same day. Also provided are “equalized” results accounting for both age and gender.   During a Race Window that coincides with the physical event, remote athletes can swim, bike and run from their own locations, either inside or outside, before their results are normalised based on their remote environment and terrain to simulate onsite race outcomes. All bike courses are available on ROUVY to further enhance the athlete experience.   “RemoteRacing adds a new dimension to triathlon, allowing athletes to take part in our largest events, regardless of where they live and train,” said Jort Vlam, CEO of Challenge Family. “Their race can either be competitive, allowing them to benchmark their performance in a race scenario or a solid training session or even just a hit out with a group of friends. RemoteRacing's technology allows us to once again further enhance our athlete experience, providing innovative options in a world that currently is not making international travel to bucket list races easy!”   “We're very excited to partner with Challenge Family to bring competitive racing to athletes' hometowns,” says Jeff Booher, CEO of Predictive Fitness. “It's not always possible to travel to events like Challenge's iconic races due to work, finances, and family commitments. RemoteRacing is here to complement athletes' onsite racing schedules with engaging remote experiences on a fair and level playing field with meaningful results.”   The dates for Challenge Family RemoteRaces are as follows:   Challenge Taiwan Remote: 21-24 April 2022 The Remote Championship: 19-22 May DATEV Challenge Roth Remote: 30 June – 3 July Challenge Almere-Amsterdam Remote: 8-11 September   Athletes must complete all three legs within the Race Window and activities must be done in swim-bike-run order.     Couples Championship Coverage and Results 13 Couple Teams and 1 Relay Team   The format is a relay of partner 1 doing a complete sprint distance of swim, bike run and then returning to the swim start to tag their partner to race the second sprit distance race. Couples decide which of the pair races first and which second. It creates an interesting dynamic with 2nd swimmers not having a draft benefit and swam alone.   Relay team did two rounds of with each racing their leg twice: Swim - Brook Bennet 3x Olympic Gold medalist Bike - Phil Gaimon USA Cycling Hillclimb National Championship (2017) Run - Gwen Jorgenson Olympic Gold medalist     What's New in the 303:   Nordic Skiing: The “Other” Sport That Cyclists Love By Kate Agathon, Campus Cycles   For many cyclists, nordic skiing is their “other” sport; the off-season sport that helps them to prepare for cycling season.   This week, we take a closer look at cyclists who change it up in the winter months and exchange the two wheels for a pair of skinny skis.   In addition to similar physical and mental health benefits, nordic skiing and cycling share several parallels. For example, like cycling, nordic skiing appeals to a diverse audience for a variety of reasons. While some have done it for several years, for others it is a recent discovery.   From multi-sport athletes such as Rebecca Furuta and 303 Ambassador Sasha Underwood who enjoy the challenge and thrill of competition, to recreational nordic skiers Paul Gallaher and Sylvia Bailey, nordic skiing offers something for cyclists of all ages and abilities.   You don't have to ride your indoor trainer to stay in cycling shape during the winter months. Instead, consider cross training and doing an entirely different sport altogether.   Cross training builds core stability, power, improves cardio, and strength. One of the best winter sports for cyclists to do is nordic skiing; just ask pro cyclists- past and present.   An avid nordic skier, cycling legend Greg LeMond once claimed,”If you ski hard and then get on the trainer two to three times per week for an hour each time, you'll retain much of your cycling fitness in the winter.”   Both LeMond and Jumbo-Visma's Sepp Kuss (who recently placed second in a 10 km nordic skiing race in Sant Julià de Lòria, Andorra) were both recreational skiers prior to becoming pro cyclist   The Solar-Powered Human Rebecca Furuta, a cyclist with Team Novo Nordisk, attributes a large part of her long cycling career to being a multi-sport athlete.   “I'm lucky that my team is just as eager to promote my running, nordic skiing, and other outdoor activities as they are to raise my profile on the bike,” she said.   While most of her athletic career has been spent cycling, she is quick to point out that, “…in truth, I'm really just a solar-powered human.”   Nature makes the best gym. Said Furuta, “We live in a beautiful state with a great climate and endless access to outdoor recreation. I can't be happy sitting on a trainer, spinning circles to nowhere. I need to be outside, in the world, with all the experiences it brings,” she explained.   Earlier this winter, she and two other cyclist friends decided to compete in a nordic ski race. It turned out to be a brand new, fun-packed adventure. She's been signing up for races ever since.   “Competition always appeals to me and keeps me motivated to train hard and measure improvements over time. It's always good to find new opportunities to challenge myself, and I'm glad I am surrounded by people who push me in that direction,” she finished   For Paul Gallaher, one of the main reasons he is a recreational nordic skier is for the sport's well documented physical benefits; particularly for improving his cardiovascular fitness. “Nordic skiing helps my overall cardiovascular training by increasing my cardiac output and oxygen carrying capacity,” he explained.   “Although climbs are much slower than cycling, I am still able to get my heart rate into the same zone as I would if were I doing a hill climb on my bike,” Gallaher added. A nurse by trade (it's his second career) in Colorado's ski country, Gallaher extols the benefits of nordic skiing; especially for cyclists.   He said that he appreciates nordic skiing for helping to improve balance, muscle strength, and endurance. “Nordic skiing is incredibly effective because it uses a large percentage of muscle mass. Additionally, its low-impact nature reduces impact loading on joints,” he stated.   Gallaher was first introduced to nordic skiing during the late 1980s when he was in college, but he had only recently picked it up again last year while enjoying semi-retirement. During his time as an Air Force navigator, Gallaher didn't always live in places where conditions were ideal to ski (think Florida). Even in Alaska, he could only ski during his lunch break if he wanted to ski in daylight.   Said Gallaher, “Thankfully, nordic skiing came back to me last year pretty quickly. I'm grateful to have the opportunity to do this on a regular basis.”   Sylvia Bailey discovered skate skiing in 2019 and has loved it ever since. “Nordic skiing is a fantastic way to enjoy the beauty and serenity of the mountains while getting a great workout,” she maintained.   For an active person who finds solace and spiritual renewal in the mountains, nordic skiing offers the escape she needs. Additionally, nordic skiing gives her a mental and physical break from the bike. Interestingly, there was a time when she hated winter, she explained, due to its weather making it very difficult to ride her bike outdoors on a regular basis.   She later realized that nordic skiing was one of the few outdoor recreational activities that she'd be able to enjoy during winter. “In 2019 I tried skate skiing for the first time and fell in love with it. Even though I was only able to skate ski a few times that year, I was hooked and the following season I bought my own equipment and went at least once a week,” Bailey said.   During Winter 2019/20, she was on a roll with skate skiing (she had gone a dozen or more times), when it came to an abrupt halt on March 15, 2020, when the global pandemic caused ski areas to cease operations.   Fast forward to 2022, and unfortunately, due to recent surgery, she's only been able to skate ski a few times this season. However, she remains hopeful that the snow will last into April when she can participate again and find quiet moments of renewal and appreciation for her natural surroundings.   An avid mountain biker, 303 Ambassador Sasha Underwood lives for mountain time (the recreational activities, not the time zone).   “I primarily mountain bike and I love being outside in the mountains! So when there isn't dry dirt to ride on, nordic skiing allows me to still get my mountain play time in,” she enthused.   In addition to nourishing her wanderlust, there are practical reasons too.   For a mountain bikers where balance is a key skill, there are other direct benefits of nordic skiing. Specifically, increasing a kinesthetic sense (body's ability to perceive location in space), and improving visual acuity (ability to distinguish shapes and details at a given distance).   Underwood added, “The benefit of keeping up my cardio endurance and core/ leg strength is a great bonus.” A cyclist for 13 years, she began skate skiing about six years ago when a friend introduced her to the sport of summer biathlon (mountain biking and shooting rifles).   Hooked on biathlon, Underwood decided to enter winter biathlons (skiing and shooting) and quickly picked up skate skiing.   Whether nordic skiing or mountain biking, be assured that this mountain maiden always picks up when the mountains call.   Where can I nordic ski?   While there are some non-resort places to nordic ski, most nordic skiers recreate or train at designated nordic centers; many of which are found in Summit County, Grand County (Snow Mountain Ranch, Devils Thumb, Grand Lake)  or at Eldora near Boulder.   The Facebook group, Summit Society of Cross Country Skiers (SSXCS) is a resource that provides an engaging community and intel about places to ski.   Upcoming Guests   3/25: A'nna Sewall of Athlete Blood Test and Jordan Jones of Powder7   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!

Welcome to Episode #327 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Nutrition is a critical part of triathlon success. Join former U.S. Olympic Dietitian Bob Seebohar and pro triathletes Lauren Brandon and Dede Griesbauer for an in-depth discussion about how to most effectively fuel for triathlon. Presented by UCAN. When: 8 PM EST on Tuesday, March 15 How to Watch: Register with this link to the LIVE event. You'll also receive a recording if you can't join live.   Featured Guests:   Bob Seebohar, Former U.S. Olympic Sports Dietitian Lauren Brandon, Pro Triathlete Dede Griesbauer, Pro Triathlete, Ultraman Record Holder What to Expect:   Get a framework for how to approach your nutrition in training and racing Learn how different fuel sources impact your energy levels Hear real-world experiences from athletes who have put UCAN to the test in all types of situations   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 Couples Championship Challenge Family Partner with RemoteRacing What's new in the 303 Nordic Skiing: The “Other” Sport That Cyclists Love     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Challenge Family Partner with RemoteRacing If you can't get to the race, let the race come to you – that's the philosophy behind the new multi-year partnership between Challenge Family and RemoteRacing announced today, extending racing and training opportunities for athletes around the world. /ENDURANCE SPORTSWIRE/ – The partnership will allow athletes anywhere in the world to compete against those racing at Challenge Taiwan, The Championship, DATEV Challenge Roth powered by hep, and Challenge Almere-Amsterdam as though they were there with them.   RemoteRacing creates a fair and level playing field for remote athletes with its advanced RaceX simulation technology that localises results to each onsite race. Finish times for all athletes are as if everyone was competing on the same course, in the same conditions, on the same day. Also provided are “equalized” results accounting for both age and gender.   During a Race Window that coincides with the physical event, remote athletes can swim, bike and run from their own locations, either inside or outside, before their results are normalised based on their remote environment and terrain to simulate onsite race outcomes. All bike courses are available on ROUVY to further enhance the athlete experience.   “RemoteRacing adds a new dimension to triathlon, allowing athletes to take part in our largest events, regardless of where they live and train,” said Jort Vlam, CEO of Challenge Family. “Their race can either be competitive, allowing them to benchmark their performance in a race scenario or a solid training session or even just a hit out with a group of friends. RemoteRacing's technology allows us to once again further enhance our athlete experience, providing innovative options in a world that currently is not making international travel to bucket list races easy!”   “We're very excited to partner with Challenge Family to bring competitive racing to athletes' hometowns,” says Jeff Booher, CEO of Predictive Fitness. “It's not always possible to travel to events like Challenge's iconic races due to work, finances, and family commitments. RemoteRacing is here to complement athletes' onsite racing schedules with engaging remote experiences on a fair and level playing field with meaningful results.”   The dates for Challenge Family RemoteRaces are as follows:   Challenge Taiwan Remote: 21-24 April 2022 The Remote Championship: 19-22 May DATEV Challenge Roth Remote: 30 June – 3 July Challenge Almere-Amsterdam Remote: 8-11 September   Athletes must complete all three legs within the Race Window and activities must be done in swim-bike-run order.     Couples Championship Coverage and Results 13 Couple Teams and 1 Relay Team   The format is a relay of partner 1 doing a complete sprint distance of swim, bike run and then returning to the swim start to tag their partner to race the second sprit distance race. Couples decide which of the pair races first and which second. It creates an interesting dynamic with 2nd swimmers not having a draft benefit and swam alone.   Relay team did two rounds of with each racing their leg twice: Swim - Brook Bennet 3x Olympic Gold medalist Bike - Phil Gaimon USA Cycling Hillclimb National Championship (2017) Run - Gwen Jorgenson Olympic Gold medalist     What's New in the 303:   Nordic Skiing: The “Other” Sport That Cyclists Love By Kate Agathon, Campus Cycles   For many cyclists, nordic skiing is their “other” sport; the off-season sport that helps them to prepare for cycling season.   This week, we take a closer look at cyclists who change it up in the winter months and exchange the two wheels for a pair of skinny skis.   In addition to similar physical and mental health benefits, nordic skiing and cycling share several parallels. For example, like cycling, nordic skiing appeals to a diverse audience for a variety of reasons. While some have done it for several years, for others it is a recent discovery.   From multi-sport athletes such as Rebecca Furuta and 303 Ambassador Sasha Underwood who enjoy the challenge and thrill of competition, to recreational nordic skiers Paul Gallaher and Sylvia Bailey, nordic skiing offers something for cyclists of all ages and abilities.   You don't have to ride your indoor trainer to stay in cycling shape during the winter months. Instead, consider cross training and doing an entirely different sport altogether.   Cross training builds core stability, power, improves cardio, and strength. One of the best winter sports for cyclists to do is nordic skiing; just ask pro cyclists- past and present.   An avid nordic skier, cycling legend Greg LeMond once claimed,”If you ski hard and then get on the trainer two to three times per week for an hour each time, you'll retain much of your cycling fitness in the winter.”   Both LeMond and Jumbo-Visma's Sepp Kuss (who recently placed second in a 10 km nordic skiing race in Sant Julià de Lòria, Andorra) were both recreational skiers prior to becoming pro cyclist   The Solar-Powered Human Rebecca Furuta, a cyclist with Team Novo Nordisk, attributes a large part of her long cycling career to being a multi-sport athlete.   “I'm lucky that my team is just as eager to promote my running, nordic skiing, and other outdoor activities as they are to raise my profile on the bike,” she said.   While most of her athletic career has been spent cycling, she is quick to point out that, “…in truth, I'm really just a solar-powered human.”   Nature makes the best gym. Said Furuta, “We live in a beautiful state with a great climate and endless access to outdoor recreation. I can't be happy sitting on a trainer, spinning circles to nowhere. I need to be outside, in the world, with all the experiences it brings,” she explained.   Earlier this winter, she and two other cyclist friends decided to compete in a nordic ski race. It turned out to be a brand new, fun-packed adventure. She's been signing up for races ever since.   “Competition always appeals to me and keeps me motivated to train hard and measure improvements over time. It's always good to find new opportunities to challenge myself, and I'm glad I am surrounded by people who push me in that direction,” she finished   For Paul Gallaher, one of the main reasons he is a recreational nordic skier is for the sport's well documented physical benefits; particularly for improving his cardiovascular fitness. “Nordic skiing helps my overall cardiovascular training by increasing my cardiac output and oxygen carrying capacity,” he explained.   “Although climbs are much slower than cycling, I am still able to get my heart rate into the same zone as I would if were I doing a hill climb on my bike,” Gallaher added. A nurse by trade (it's his second career) in Colorado's ski country, Gallaher extols the benefits of nordic skiing; especially for cyclists.   He said that he appreciates nordic skiing for helping to improve balance, muscle strength, and endurance. “Nordic skiing is incredibly effective because it uses a large percentage of muscle mass. Additionally, its low-impact nature reduces impact loading on joints,” he stated.   Gallaher was first introduced to nordic skiing during the late 1980s when he was in college, but he had only recently picked it up again last year while enjoying semi-retirement. During his time as an Air Force navigator, Gallaher didn't always live in places where conditions were ideal to ski (think Florida). Even in Alaska, he could only ski during his lunch break if he wanted to ski in daylight.   Said Gallaher, “Thankfully, nordic skiing came back to me last year pretty quickly. I'm grateful to have the opportunity to do this on a regular basis.”   Sylvia Bailey discovered skate skiing in 2019 and has loved it ever since. “Nordic skiing is a fantastic way to enjoy the beauty and serenity of the mountains while getting a great workout,” she maintained.   For an active person who finds solace and spiritual renewal in the mountains, nordic skiing offers the escape she needs. Additionally, nordic skiing gives her a mental and physical break from the bike. Interestingly, there was a time when she hated winter, she explained, due to its weather making it very difficult to ride her bike outdoors on a regular basis.   She later realized that nordic skiing was one of the few outdoor recreational activities that she'd be able to enjoy during winter. “In 2019 I tried skate skiing for the first time and fell in love with it. Even though I was only able to skate ski a few times that year, I was hooked and the following season I bought my own equipment and went at least once a week,” Bailey said.   During Winter 2019/20, she was on a roll with skate skiing (she had gone a dozen or more times), when it came to an abrupt halt on March 15, 2020, when the global pandemic caused ski areas to cease operations.   Fast forward to 2022, and unfortunately, due to recent surgery, she's only been able to skate ski a few times this season. However, she remains hopeful that the snow will last into April when she can participate again and find quiet moments of renewal and appreciation for her natural surroundings.   An avid mountain biker, 303 Ambassador Sasha Underwood lives for mountain time (the recreational activities, not the time zone).   “I primarily mountain bike and I love being outside in the mountains! So when there isn't dry dirt to ride on, nordic skiing allows me to still get my mountain play time in,” she enthused.   In addition to nourishing her wanderlust, there are practical reasons too.   For a mountain bikers where balance is a key skill, there are other direct benefits of nordic skiing. Specifically, increasing a kinesthetic sense (body's ability to perceive location in space), and improving visual acuity (ability to distinguish shapes and details at a given distance).   Underwood added, “The benefit of keeping up my cardio endurance and core/ leg strength is a great bonus.” A cyclist for 13 years, she began skate skiing about six years ago when a friend introduced her to the sport of summer biathlon (mountain biking and shooting rifles).   Hooked on biathlon, Underwood decided to enter winter biathlons (skiing and shooting) and quickly picked up skate skiing.   Whether nordic skiing or mountain biking, be assured that this mountain maiden always picks up when the mountains call.   Where can I nordic ski?   While there are some non-resort places to nordic ski, most nordic skiers recreate or train at designated nordic centers; many of which are found in Summit County, Grand County (Snow Mountain Ranch, Devils Thumb, Grand Lake)  or at Eldora near Boulder.   The Facebook group, Summit Society of Cross Country Skiers (SSXCS) is a resource that provides an engaging community and intel about places to ski.   Upcoming Guests   3/25: A'nna Sewall of Athlete Blood Test and Jordan Jones of Powder7   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!