Podcast appearances and mentions of rich soares

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Best podcasts about rich soares

Latest podcast episodes about rich soares

303Endurance Podcast
Run Mechanics and Drills

303Endurance Podcast

Play Episode Listen Later Mar 14, 2025 64:27


#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

303Endurance Podcast
Chasing Mastery with Matt Fitzgerald

303Endurance Podcast

Play Episode Listen Later Mar 8, 2025 96:29


#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!  

303Endurance Podcast
Run Intensity and TriDot Pool School

303Endurance Podcast

Play Episode Listen Later Mar 1, 2025 49:55


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

303Endurance Podcast
Winter Triathlon Tips

303Endurance Podcast

Play Episode Listen Later Feb 22, 2025 55:01


#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

303Endurance Podcast
478 Swim Terms and Etiquette

303Endurance Podcast

Play Episode Listen Later Feb 15, 2025 51:09


#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

303Endurance Podcast
TriDot Pool School and Endurance Exchange

303Endurance Podcast

Play Episode Listen Later Feb 8, 2025 91:02


#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.

303Endurance Podcast
Swim Stroke Secret

303Endurance Podcast

Play Episode Listen Later Feb 1, 2025 50:45


#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

303Endurance Podcast
Developing Bike Power

303Endurance Podcast

Play Episode Listen Later Jan 25, 2025 61:37


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  

303Endurance Podcast
Erin Carson ECFIT Strength and Mobility

303Endurance Podcast

Play Episode Listen Later Jan 18, 2025 85:29


#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!  

The TriDot Podcast
You Can Be a Triathlete! 11 Tips for Success

The TriDot Podcast

Play Episode Listen Later Sep 23, 2024 64:11


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!

The TriDot Podcast
Behind the Mic: Triathletes Who Podcast

The TriDot Podcast

Play Episode Listen Later Jul 31, 2023 67:58


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.

303Endurance Podcast
IM Arizona Report

303Endurance Podcast

Play Episode Listen Later Nov 27, 2022 40:36


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!

303Endurance Podcast
Kona Countdown 2022

303Endurance Podcast

Play Episode Listen Later Oct 1, 2022 30:17


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!

303Endurance Podcast
PTO US Open Pro Podiums

303Endurance Podcast

Play Episode Listen Later Sep 24, 2022 38:47


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

303Endurance Podcast
PTO US Open

303Endurance Podcast

Play Episode Listen Later Sep 17, 2022 39:04


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

303Endurance Podcast
Late Season Races

303Endurance Podcast

Play Episode Listen Later Sep 10, 2022 28:37


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!

303Endurance Podcast
Mark Allen Teaser

303Endurance Podcast

Play Episode Listen Later Jul 30, 2022 38:45


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

303Endurance Podcast
PTO Canadian Open

303Endurance Podcast

Play Episode Listen Later Jul 23, 2022 45:00


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!

303Endurance Podcast
Boulder Peak

303Endurance Podcast

Play Episode Listen Later Jul 16, 2022 29:04


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!

Spark The Conversation Podcast

rich soares
303Endurance Podcast
Challenge Roth and Mark Allen with TriDot

303Endurance Podcast

Play Episode Listen Later Jul 2, 2022 31:02


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!

303Endurance Podcast
Womens Achievement in Multisport

303Endurance Podcast

Play Episode Listen Later Jun 25, 2022 34:07


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!

303Endurance Podcast
IM DesMoines and Ride Rockies

303Endurance Podcast

Play Episode Listen Later Jun 19, 2022 46:37


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!

Mile High Endurance Podcast
Robyn Benincasa

Mile High Endurance Podcast

Play Episode Listen Later Jun 4, 2022 61:11


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!

303Endurance Podcast
Robyn Benincasa

303Endurance Podcast

Play Episode Listen Later Jun 4, 2022 61:11


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!

Mile High Endurance Podcast
Lactate Threshold and Alcatraz

Mile High Endurance Podcast

Play Episode Listen Later May 28, 2022 44:11


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!

303Endurance Podcast
Lactate Threshold and Alcatraz

303Endurance Podcast

Play Episode Listen Later May 28, 2022 44:11


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!

Mile High Endurance Podcast
Consistency and Costa Rica

Mile High Endurance Podcast

Play Episode Listen Later May 22, 2022 43:07


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!

303Endurance Podcast
Consistency and Costa Rica

303Endurance Podcast

Play Episode Listen Later May 22, 2022 43:07


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!

Mile High Endurance Podcast
Testing To Get Faster

Mile High Endurance Podcast

Play Episode Listen Later May 14, 2022 46:37


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!

303Endurance Podcast
Testing To Get Faster

303Endurance Podcast

Play Episode Listen Later May 14, 2022 46:37


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!

Mile High Endurance Podcast
St George IM World Champs

Mile High Endurance Podcast

Play Episode Listen Later Apr 30, 2022 28:13


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

303Endurance Podcast
St George IM World Champs

303Endurance Podcast

Play Episode Listen Later Apr 30, 2022 28:13


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

Mile High Endurance Podcast
Boston and the 303

Mile High Endurance Podcast

Play Episode Listen Later Apr 23, 2022 24:12


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

303Endurance Podcast
Boston and the 303

303Endurance Podcast

Play Episode Listen Later Apr 23, 2022 24:12


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

Mile High Endurance Podcast
This Week In The 303

Mile High Endurance Podcast

Play Episode Listen Later Apr 16, 2022 36:01


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!

303Endurance Podcast
This Week In The 303

303Endurance Podcast

Play Episode Listen Later Apr 16, 2022 36:01


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!

Inside Sports Nutrition
How salty is Rich Soares' sweat? - Ep. #18

Inside Sports Nutrition

Play Episode Listen Later Mar 30, 2022 83:51


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

Mile High Endurance Podcast
Winter Bikes and Brews

Mile High Endurance Podcast

Play Episode Listen Later Mar 19, 2022 30:59


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!

303Endurance Podcast
Winter Bikes and Brews

303Endurance Podcast

Play Episode Listen Later Mar 19, 2022 30:59


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!

Mile High Endurance Podcast
Nordic Skiing - Cyclist Other Sport

Mile High Endurance Podcast

Play Episode Listen Later Mar 12, 2022 25:15


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!

303Endurance Podcast
Nordic Skiing - Cyclists Other Sport

303Endurance Podcast

Play Episode Listen Later Mar 12, 2022 25:15


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!

Mile High Endurance Podcast
Christmas Special 2021

Mile High Endurance Podcast

Play Episode Listen Later Dec 25, 2021 90:18


Welcome to Episode #316 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: VENGA CBD   Thanks very much to Venga CBD for helping make the show possible.   Venga's PCR Hemp CBD products can give you an edge and help you perform your best. VengaCBD… Targets pain throughout your body Reduces inflammation that causes pain, stiffness and immobility Lowers stress and anxiety to help keep you focused, calm and moving forward Enhances sleep so your body can heal and recharge Speeds recovery from injury and muscle soreness   All Venga CBD products are 100% THC Free and water soluble!  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature Interview and Discussion Two reflections on the past Late Terry Laughlin on swimming technique; his contribution to the sport Bill's and my top 3 favorite interviews of 2021 and why Endurance News Couples Pro Triathlon in March - I did not know most of the pairs Endurance Exchange March 3-5 What's new in the 303 USA Triathlon To Invest $100,000-Plus To Drive Youth Participation Khem tops Mt Kilimanjaro NevaRest About Us | NevaRest (livenevarest.com)   Interview Sponsor: UCAN Ucan's best-selling Training Bundle just got better with the added bonus of a signed copy of Triathlon Training with Power by Dr. Chris Myers and Hunter Allen, the first book written to help athletes integrate power training into all three sports of triathlon. This bundle is the perfect gift for anyone on your holiday shopping list (including you!) looking to take their triathlon training to new heights in 2022. *Limited offer while supplies last. Bundles not eligible for additional discounts.   Training Bundle + Triathlon Training with Power Book 12 Edge Pouches, 1 Energy Tub, 1 Energy + Protein Tub, 1 Hydrate Jar, 1 Signed Book Original $207.75; Discounted price $166.20   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Feature Interview/Discussion This holiday weekend we are reflecting on the year and the incredible guests we have had on the show. In a few minutes we are going to share an interview that we did with the late Terry Laughlin who we want to remember for his contributions to the sport of swimming.   Terry Laughlin, who developed a popular method of swimming instruction that emphasized form over speed to help thrashing swimmers learn to glide through the water, died on Oct. 20 2017 in Albany a the age of 66 of metastatic prostate cancer.   Reflecting on our guest this year, Bill and I have picked out our top 3 guest of 2021 and why it made a particularly strong impression. We'd like to hear from you as well!  Be sure to comment on this weekend's post with your favorite interview guest from 2021!   Bill's favorite guests of 2021   Rich's favorite guests of 2021 (In order.  I added extra just in case we have some overlap Play #266 JAN 08 - Tez Steinberg rows 2700 miles from California to Hawaii in 71 days Generally inspiring to see someone achieve something this big and knowing all the preparations that went into it; how painful the rowing got Hearing how much plastic he saw in the Pacific Inspired me to be more thorough in recycling plastic. Always tells it straight and brings insights to the sport There's usually a few innovative ideas coming out of USAT (TimeToTri, Growing Youth, NCAA, COVID Protocols) EE is a great opportunity to learn from other coaches and get CEUs Play #273 FEB 26 - USAT CEO Rocky Harris on the Endurance Exchange and the State of the Sport Gutsy bike performance with Maya Kingma; surprise win; young and unassuming Plus she ultimately won silver in Tokyo Play #285 MAY 21 - Taylor Knibb dominates Yokohama and punches ticket to Tokyo 2021 Genuinely amazed that anyone can do what he does on a unicycle Play #289 JUN 18 - Mike Tierney sets riding world record climbs the worlds hardest ride on a unicycle He's a gold medalist and he's fun to talk to Play #295 JUL 30 - A look back to Kristian Blummenfelt's Gold Medal goal  Just like her energy and vibe. I like that she talks with confidence and she's fun to cheer for. Play #305 OCT 08 - Skye Moench crushes IRONMAN Chattanooga. Sights on Kona 2022     Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Waterfall Bank Presents the 1st Annual Couples Championship Sunday, March 6,  2022 Scheduled for March 6, 2022 and title-sponsored by Waterfall Bank based in Clearwater, Florida, [Ft De Soto Park] the concept is for “pro triathletes in a relationship for 6 months or longer” to race together in what seems to be a hybrid enduro/relay format:   Partner 1 – Swim .25 miles Bike 10 miles Run 3.1 miles Partner 2 – Swim .25 miles Bike 10 miles Run 3.1 miles Partner 1 – Swim .25 miles Bike 10 miles Run 3.1 miles Partner 2 – Swim .25 miles Bike 10 miles Run 3.1 miles   First prize is $100,000.  That's $50,000 each – the same as for the IRONMAN 70.3 World Championship.   Who's racing?  Meet the Couples.  Vincent Luis and Taylor Spivey the strong odds-on early favorites of those listed.   Register for the livestream for free before February 27th.   THIRD ANNUAL ENDURANCE EXCHANGE TO TAKE PLACE VIRTUALLY MARCH 3-5, 2022 COLORADO SPRINGS, Colo. — The third annual Endurance Exchange presented by BOA Nutrition, an industry-wide conference for endurance professionals and athletes, will be held as a state-of-the-art virtual event March 3-5, 2022.   This online experience for the second consecutive year affords everyone an opportunity to safely learn, share and network, and provides reduced costs and added flexibility for attendees. While the goal continues to be to bring the community together annually for an in-person conference, USA Triathlon received overwhelming feedback in a survey it sent a few months ago that many were still recovering and the cost of travel and lodging, as well as job professional and personal obligations, made a virtual conference the best option in 2022. The conference will also record all live sessions and provide attendees the option to view sessions on-demand on their own schedule for three months after the event.   Endurance Exchange is a joint effort to grow, inspire and support the multisport community by bringing industry stakeholders together to learn, share best practices, network and collaborate. The virtual format in 2022 will once again be hosted on Cvent and encourage participation from an even wider range of multisport constituents. The event is open not only to those involved in the business of triathlon, but also to multisport enthusiasts of all types — from beginners to competitive age-group athletes to Olympic and Paralympic hopefuls — as specific athlete-focused sessions will cater to all skill and experience levels. USA Triathlon is continuing to explore options for in-person educational, resource sharing and networking opportunities later in 2022 and will provide additional information as details are finalized.   New in 2022, this year's event will feature a content track specifically for multisport club leaders and administrators, and two options for the Athlete Insider track for novices or advanced athletes. Attendees can also expect additional engaging and interactive features, including live polling, in-session chats, in-session surveys, and prizes for the most engaged conference attendees.   Registration for the 2022 event is now open at enduranceexchange.com at early-bird pricing of $150 for the All-Access track and $45 for the Athlete Insider track. All registrants will also have the opportunity to purchase or extend their USA Triathlon annual memberships for 12 months at a discounted rate of $35. Attendees will have the opportunity to earn up to 10 coaching and/or race director CEUs.   Nearly 1,100 members of the multisport community attended virtually in 2021 to engage with more than 60 hours content across nearly 80 sessions and more than 130 speakers. Registrants should expect a similar volume of content in 2022's edition.   The conference sessions will run from approximately 10:30 a.m.-6 p.m. EST on Thursday, March 3 and Friday, March 4, and from approximately 10:30 a.m.-2:30 p.m. EST on Saturday, March 5.   For the third year, USA Triathlon is offering a limited number of Together We Thrive Endurance Exchange scholarships to foster diversity and bring varied perspectives to the event. Interested candidates may apply here. Priority will be given to people of racial and ethnic minorities, women, and those who may not otherwise be able to attend due to financial constraints.   More information about session topics and speakers will be available at enduranceexchange.com as details are finalized. For sponsorship inquiries and other questions related to Endurance Exchange, please email info@enduranceexchange.com.     What's New in the 303:   USA Triathlon To Invest $100,000-Plus To Drive Youth Participation COLORADO SPRINGS, Colo. – USA Triathlon today announced its plans to invest more than $100,000 to increase opportunities and access for current and prospective youth athletes across the multisport community through its 2022 Return to Racing Youth Stimulus Package.   The 2022 Return to Racing Youth Stimulus Package includes the following: Free youth event sanctioning Free youth clinic sanctioning Free registration for youth clubs 10 free youth memberships for every youth sanctioned race and youth club Expansion of Youth Scholarship Program   USA Triathlon will donate 10 free youth memberships directly to race directors and clubs for every youth sanctioned race and youth club. Race directors and clubs are encouraged to distribute these memberships to underserved and underrepresented youth and communities at their discretion.   Sanctioning events and clinics with USA Triathlon provides a number of benefits, including a direct connection to local multisport leaders across the country, regional and national marketing and promotional support, access to USA Triathlon's crisis management resources, a public acknowledgment of committing to fairness, access and respect, compliance with the U.S. Center for SafeSport, general liability and athlete excess medical coverage that also protects against damage to property, and more. Learn more about USA Triathlon sanctioning here.   USA Triathlon Official Clubs are included in USA Triathlon's Find a Club page, have the opportunity to compete for club national and state championships, receive exclusive race discounts and other event-related perks, have access to resources and education from multisport industry and community leaders, including SafeSport training and education, and more. Learn more about the USA Triathlon Official Club program here.   First Ever Foam Roller Sleeve | NevaRest (livenevarest.com)   Closing: Merry Christmas!  Be sure to tell us your favorites from 2021! 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!

303Endurance Podcast
Christmas Special 2021

303Endurance Podcast

Play Episode Listen Later Dec 25, 2021 90:18


Welcome to Episode #316 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: VENGA CBD   Thanks very much to Venga CBD for helping make the show possible.   Venga's PCR Hemp CBD products can give you an edge and help you perform your best. VengaCBD… Targets pain throughout your body Reduces inflammation that causes pain, stiffness and immobility Lowers stress and anxiety to help keep you focused, calm and moving forward Enhances sleep so your body can heal and recharge Speeds recovery from injury and muscle soreness   All Venga CBD products are 100% THC Free and water soluble!  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature Interview and Discussion Two reflections on the past Late Terry Laughlin on swimming technique; his contribution to the sport Bill's and my top 3 favorite interviews of 2021 and why Endurance News Couples Pro Triathlon in March - I did not know most of the pairs Endurance Exchange March 3-5 What's new in the 303 USA Triathlon To Invest $100,000-Plus To Drive Youth Participation Khem tops Mt Kilimanjaro NevaRest About Us | NevaRest (livenevarest.com)   Interview Sponsor: UCAN Ucan's best-selling Training Bundle just got better with the added bonus of a signed copy of Triathlon Training with Power by Dr. Chris Myers and Hunter Allen, the first book written to help athletes integrate power training into all three sports of triathlon. This bundle is the perfect gift for anyone on your holiday shopping list (including you!) looking to take their triathlon training to new heights in 2022. *Limited offer while supplies last. Bundles not eligible for additional discounts.   Training Bundle + Triathlon Training with Power Book 12 Edge Pouches, 1 Energy Tub, 1 Energy + Protein Tub, 1 Hydrate Jar, 1 Signed Book Original $207.75; Discounted price $166.20   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Feature Interview/Discussion This holiday weekend we are reflecting on the year and the incredible guests we have had on the show. In a few minutes we are going to share an interview that we did with the late Terry Laughlin who we want to remember for his contributions to the sport of swimming.   Terry Laughlin, who developed a popular method of swimming instruction that emphasized form over speed to help thrashing swimmers learn to glide through the water, died on Oct. 20 2017 in Albany a the age of 66 of metastatic prostate cancer.   Reflecting on our guest this year, Bill and I have picked out our top 3 guest of 2021 and why it made a particularly strong impression. We'd like to hear from you as well!  Be sure to comment on this weekend's post with your favorite interview guest from 2021!   Bill's favorite guests of 2021   Rich's favorite guests of 2021 (In order.  I added extra just in case we have some overlap Play #266 JAN 08 - Tez Steinberg rows 2700 miles from California to Hawaii in 71 days Generally inspiring to see someone achieve something this big and knowing all the preparations that went into it; how painful the rowing got Hearing how much plastic he saw in the Pacific Inspired me to be more thorough in recycling plastic. Always tells it straight and brings insights to the sport There's usually a few innovative ideas coming out of USAT (TimeToTri, Growing Youth, NCAA, COVID Protocols) EE is a great opportunity to learn from other coaches and get CEUs Play #273 FEB 26 - USAT CEO Rocky Harris on the Endurance Exchange and the State of the Sport Gutsy bike performance with Maya Kingma; surprise win; young and unassuming Plus she ultimately won silver in Tokyo Play #285 MAY 21 - Taylor Knibb dominates Yokohama and punches ticket to Tokyo 2021 Genuinely amazed that anyone can do what he does on a unicycle Play #289 JUN 18 - Mike Tierney sets riding world record climbs the worlds hardest ride on a unicycle He's a gold medalist and he's fun to talk to Play #295 JUL 30 - A look back to Kristian Blummenfelt's Gold Medal goal  Just like her energy and vibe. I like that she talks with confidence and she's fun to cheer for. Play #305 OCT 08 - Skye Moench crushes IRONMAN Chattanooga. Sights on Kona 2022     Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Waterfall Bank Presents the 1st Annual Couples Championship Sunday, March 6,  2022 Scheduled for March 6, 2022 and title-sponsored by Waterfall Bank based in Clearwater, Florida, [Ft De Soto Park] the concept is for “pro triathletes in a relationship for 6 months or longer” to race together in what seems to be a hybrid enduro/relay format:   Partner 1 – Swim .25 miles Bike 10 miles Run 3.1 miles Partner 2 – Swim .25 miles Bike 10 miles Run 3.1 miles Partner 1 – Swim .25 miles Bike 10 miles Run 3.1 miles Partner 2 – Swim .25 miles Bike 10 miles Run 3.1 miles   First prize is $100,000.  That's $50,000 each – the same as for the IRONMAN 70.3 World Championship.   Who's racing?  Meet the Couples.  Vincent Luis and Taylor Spivey the strong odds-on early favorites of those listed.   Register for the livestream for free before February 27th.   THIRD ANNUAL ENDURANCE EXCHANGE TO TAKE PLACE VIRTUALLY MARCH 3-5, 2022 COLORADO SPRINGS, Colo. — The third annual Endurance Exchange presented by BOA Nutrition, an industry-wide conference for endurance professionals and athletes, will be held as a state-of-the-art virtual event March 3-5, 2022.   This online experience for the second consecutive year affords everyone an opportunity to safely learn, share and network, and provides reduced costs and added flexibility for attendees. While the goal continues to be to bring the community together annually for an in-person conference, USA Triathlon received overwhelming feedback in a survey it sent a few months ago that many were still recovering and the cost of travel and lodging, as well as job professional and personal obligations, made a virtual conference the best option in 2022. The conference will also record all live sessions and provide attendees the option to view sessions on-demand on their own schedule for three months after the event.   Endurance Exchange is a joint effort to grow, inspire and support the multisport community by bringing industry stakeholders together to learn, share best practices, network and collaborate. The virtual format in 2022 will once again be hosted on Cvent and encourage participation from an even wider range of multisport constituents. The event is open not only to those involved in the business of triathlon, but also to multisport enthusiasts of all types — from beginners to competitive age-group athletes to Olympic and Paralympic hopefuls — as specific athlete-focused sessions will cater to all skill and experience levels. USA Triathlon is continuing to explore options for in-person educational, resource sharing and networking opportunities later in 2022 and will provide additional information as details are finalized.   New in 2022, this year's event will feature a content track specifically for multisport club leaders and administrators, and two options for the Athlete Insider track for novices or advanced athletes. Attendees can also expect additional engaging and interactive features, including live polling, in-session chats, in-session surveys, and prizes for the most engaged conference attendees.   Registration for the 2022 event is now open at enduranceexchange.com at early-bird pricing of $150 for the All-Access track and $45 for the Athlete Insider track. All registrants will also have the opportunity to purchase or extend their USA Triathlon annual memberships for 12 months at a discounted rate of $35. Attendees will have the opportunity to earn up to 10 coaching and/or race director CEUs.   Nearly 1,100 members of the multisport community attended virtually in 2021 to engage with more than 60 hours content across nearly 80 sessions and more than 130 speakers. Registrants should expect a similar volume of content in 2022's edition.   The conference sessions will run from approximately 10:30 a.m.-6 p.m. EST on Thursday, March 3 and Friday, March 4, and from approximately 10:30 a.m.-2:30 p.m. EST on Saturday, March 5.   For the third year, USA Triathlon is offering a limited number of Together We Thrive Endurance Exchange scholarships to foster diversity and bring varied perspectives to the event. Interested candidates may apply here. Priority will be given to people of racial and ethnic minorities, women, and those who may not otherwise be able to attend due to financial constraints.   More information about session topics and speakers will be available at enduranceexchange.com as details are finalized. For sponsorship inquiries and other questions related to Endurance Exchange, please email info@enduranceexchange.com.     What's New in the 303:   USA Triathlon To Invest $100,000-Plus To Drive Youth Participation COLORADO SPRINGS, Colo. – USA Triathlon today announced its plans to invest more than $100,000 to increase opportunities and access for current and prospective youth athletes across the multisport community through its 2022 Return to Racing Youth Stimulus Package.   The 2022 Return to Racing Youth Stimulus Package includes the following: Free youth event sanctioning Free youth clinic sanctioning Free registration for youth clubs 10 free youth memberships for every youth sanctioned race and youth club Expansion of Youth Scholarship Program   USA Triathlon will donate 10 free youth memberships directly to race directors and clubs for every youth sanctioned race and youth club. Race directors and clubs are encouraged to distribute these memberships to underserved and underrepresented youth and communities at their discretion.   Sanctioning events and clinics with USA Triathlon provides a number of benefits, including a direct connection to local multisport leaders across the country, regional and national marketing and promotional support, access to USA Triathlon's crisis management resources, a public acknowledgment of committing to fairness, access and respect, compliance with the U.S. Center for SafeSport, general liability and athlete excess medical coverage that also protects against damage to property, and more. Learn more about USA Triathlon sanctioning here.   USA Triathlon Official Clubs are included in USA Triathlon's Find a Club page, have the opportunity to compete for club national and state championships, receive exclusive race discounts and other event-related perks, have access to resources and education from multisport industry and community leaders, including SafeSport training and education, and more. Learn more about the USA Triathlon Official Club program here.   First Ever Foam Roller Sleeve | NevaRest (livenevarest.com)   Closing: Merry Christmas!  Be sure to tell us your favorites from 2021! 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!

Mile High Endurance Podcast
Planning 2022 Season

Mile High Endurance Podcast

Play Episode Listen Later Nov 27, 2021 41:43


This week we are talking about planning your 2022 season. How to pick a race?  If you are doing IRONMAN, Challenge or any "big brand" races, you know how fast some of these races sell out.  Local races sell out fast too.  Should you commit early?  Once you've signed up, then what?  When does the training begin?  What kind of training plan is right for you?  All that and more. Show Sponsor: VENGA CBD Thanks very much to Venga CBD for helping make the show possible. Venga was started by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster.  Venga has created a SYSTEM of CBD products that cover 100% of your CBD needs. Each product is specifically made to support an area of your endurance life. Ultra Gels and Balm are great for training recovery and fighting inflammation Gummies and Energy Drink are great while racing Sleep Gels help you get the sleep you need for that overnight recovery All Venga CBD products are 100% THC Free and water soluble!  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION). In Today's Show Feature Discussion Start Your 2022 Season (Big Brand, Local Races, Off Season Training) Endurance News Kristian B wins big time at Cozumel - new Ironman record What's new in the 303 Without Limits and other local races Interview 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 serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your 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 Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,  Feature Discussion In recent weeks race companies have started sending their 2022 race schedules.  If you are still contemplating your 2022 season, we have some information and discussion that should help you plan your season, or at least get off the couch and register. Bill, I thought I'd tee up this feature discussion by throwing out a few questions for you and I to discuss.  Here they are: What to consider when planning your season? Should you register now or wait? How much should I budget for my race season? When should I start training? How to get started with a training plan? What to consider when planning your season? Rich's thoughts For me I know that I like to avoid cold water, so warmer water is a factor How accessible is the race from a travel perspective?  Is the race serviced by bike transport if travel involved? Does the race venue sound exciting? Bill's thoughts Should you register now or wait? Rich's thoughts: Generally there are a number of arguments for committing early.  Lower race entry fees and greater availability of lodging if traveling. Tier-Based Pricing generally means you save if you register early.  General entries are sold on a tiered pricing model based on slot inventory. Once slot inventory is sold out at each level, the price will go up. Bill's thoughts: How much should I budget for my race season? Rich's thoughts: Before registering for your races, make a list of all the races your are interested in doing. Eliminate with schedule conflicts and then consider the all in costs.  Long distance races tend to require travel and logistics that don't accompany local races. Current United States IRONMAN prices, of which only Ironman Cozumel's website indicates which Tier they are at. Texas Limited St George Qualification/Sold Out Tulsa $774 Des Moines $699 Lake Placid Limited Alaska Sold Out Wisconsin $799 Maryland $799 Increase Sunday Chattanooga $799 California $834 Florida $774 Cozumel Tier 1 - $675.00 Local Races:  Breakaway Athletics sent an email that they will be announcing 2022 registrations soon.  BBSC has 5 tiered price points and we just past tier 1 (their lowest prices) last Sunday November 21st.    Without Limits has also announced their 2022 race schedule. They also have a date-based tiered-pricing.  The Colorado Triathlon: Sprint Triathlon Individual: $90 until 1/1, $95 until 4/1, $100 until 5/29 at midnight Olympic Triathlon Individual: $110 until 1/1, $120 until 4/1, $130 until 5/29 at midnight Bill your thoughts? When should I begin training?  Bill, if you were going to pick a couple of events or races for 2022, what might they be?  What time of year?  When would you start training and why? Rich: My answer depends on the when your earliest and A races are in 2022, what distance you are racing, your realistic goal performance and your current level of training/fitness. As a general rule of thumb, consistency in training produces the best results.  It's best to keep a consistent schedule of training even in the NA off season.  If you are working with a coach already, you are likely in coach-designed off season plan that will bridge you to your formal periodized plan in 2022 (Base, Build, Peak and Taper). If you are not working directly with a coach, you either self-coached or self-coached with a purchased training plan more than likely.  If you are a triathlete for example, it's good to keep a consistent mix of swim, bike, run and strength if you are a triathlete.    Where can I find a training plan: Bill, what was the first race where you followed a training plan?  Was it written by a coach or purchased online? Rich's If you are new to triathlon and don't have a coach, there are a lot of great resources out there.  www.mytimetotri.com - free plans BeginnerTriathlete.com - Triathlon Training for Beginners If you are doing a Sprint or Olympic distance race, As an athlete using TriDot, as a coach, as an ambassador of TriDot, and soon to be a TriDot coach, I highly recommend you try it for 14-day Test Drive.  Start your 14-day Free Trial! When you set up your profile, you'll also pick your "A" and "B" races in the RaceX part of the TriDot app and then TriDot uses your data and AI to design and actively adjust your plan better than a coach can and certainly better than a generic off the shelf plan.  It optimize your training for better results in less time with fewer injuries. https://tridot.com/.  If you decide to continue using it, you can sign up for as little as $9.99/mo, which is cheaper than other training apps without the training plan and cheaper than most plans out there.  If you want more bells and whistles for $29 and $99/mo.  If you feel like you could benefit from active coaching (teaching form and skills, accountability, encouragement, race planning) in addition to a training plan.  You can signup for a coached service with TriDot or please send me an email to Rich@303Colorado.com.  If you do take TriDot for a test drive, there's a question "Did a coach refer you?" Please tell them coach Rich Soares referred you. Here are some of the features I really like about TriDot and why: Detailed daily workouts with training zones that take into account elevation, humidity and temperature - Environment Normalization Performance benchmarking (TriDot scores. For each discipline, a normalized functional threshold power or pace (FTP) on a 1 to 100 scale with 1 being the slowest and 100 being at or near world-record pace.) Drill and exercise videos.  Swim, bike, run and strength workouts have warmups, drills and exercises and there's a video window in the training event to show a 20-30 second video illustrating the drill.  For example, a lot of the run warm up drills have Bobby McGee demonstrating how to do them properly. Device integration (Garmin, Polar, Strava) and smart trainer (Wahoo Kicker) Swim form analysis - combination of diagnostic questions, PhysiFactors (Intensity Duration Frequency Sequence Technique) and a CVT.  Categorizes you as a Tarzan, Overglider, Overkicker, etc and each has a list of characteristics. Swim drill optimization - offers specific drills to address the negative characteristics of your swim form categorization. Other resources: The Cost Of Ironman Races (incl. the not so obvious fees) – My Tri World Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out! Endurance News: Kristian Blummenfelt from Norway and Sara Svensk from Sweden wins Cozumel.  In his Ironman debut, the Olympic champ split a 39:41 swim, 4:02:40 bike, and a 2:35:24 run for a 7:21:12 total. Notably, second-place finisher Reudi Wild, also broke the previous Ironman world's best time with a 7:36:35 and the women's winner, Sara Svensk, set an Ironman-brand world's best time of 8:22:41. This prompted a lot of online speculation about if the course was short, if the swim was accurate.  Here's what I got from Kristian Blummenfelt's Strava Swim distance 4,222 (2.398 miles) Bike 113.14 Run 25.76 Men's Results Women's Results People For Bikes Applauds House Votes in Favor of Billions for Bike Incentives and Infrastructure in Build Back Better Act November 19, 2021 WASHINGTON, D.C. (Nov. 19, 2021) /ENDURANCE SPORTSWIRE/ – After months of debate and negotiations, the U.S. House of Representatives voted to send the Build Back Better (BBB) Act to the Senate, approving with it billions of dollars in funding for an electric bicycle tax credit, a bike commuter benefit, climate and equity-enhancing infrastructure and more in the $1.75 trillion social spending bill. “The House's latest vote on the Build Back Better (BBB) Act embraces bicycles as part of a climate solution thanks to new financial incentives for bikes and e-bikes and grants for climate and equity focused infrastructure improvements,” said PeopleForBikes President and CEO Jenn Dice. “We urge the Senate to take up the BBB before the end of the year so we can get to work on lowering transportation emissions while keeping all people, no matter how they travel or where they live, moving.” PeopleForBikes applauds the House for advancing wide-reaching policies to curb transportation emissions and enhance mobility. The inclusion of the E-BIKE Act, a tax credit for electric bicycles, could mean money back in the pockets of Americans looking for a green, efficient and healthy transportation option. It will support delivery workers reliant on electric bicycles, parents seeking to leave the car at home for school drop offs and anyone who wants to harness the power of an electric bicycle to meet their daily local transportation needs. PeopleForBikes is especially grateful to House leadership for shepherding the BBB through the legislative process and champions for bikes and e-bikes in Congress, specifically Representatives Earl Blumenauer (OR-03), Jimmy Panetta (CA-20) and Mike Thompson (CA-05) for their sponsorship of the E-BIKE Act. The BBB now heads to the Senate, where a path forward remains unclear. PeopleForBikes, the bicycle industry and our partners will continue to advocate for a spending bill that includes the E-BIKE Act, climate and equity infrastructure grants and more. PeopleForBikes works at the federal, state and local levels to advance the state of bicycle infrastructure, promote incentives for bicycles and expand access to electric bicycles. For questions related to this work, please contact PeopleForBikes Director of Federal Affairs Noa Banayan at noa@peopleforbikes.org. About PeopleForBikes PeopleForBikes is making biking better for everyone by uniting millions of Americans, thousands of businesses and hundreds of communities to make every bike ride safer, more accessible and more fun. When people ride bikes, great things happen. Join us at PeopleForBikes.org. What's New in the 303: Ran into Jennifer Gutierrez swimming at Eastridge Rec Center in Highlands Ranch.  Gutierrez competed at the first Olympic triathlon at the 2000 Summer Olympics and she was the first American to qualify as a triathlete for the 2000 Olympics. She took thirteenth place with a total time of 2:03:38.48. Upcoming Guests Marianne Martin (born November 1, 1957 in Fenton, Michigan) is an American road racing cyclist. She won the first Tour de France for women in 1984. The year she won the Tour de France Martin suffered from anemia earlier in that year and had been riding poorly. At the race Martin took the lead after stage 14 where the race encountered the mountains. Martin was a good climber and never gave up the lead after that into Paris. The streets were said to contain more two million spectators watching the race. Martin was inducted into the 2012 Boulder (Colorado) Sports Hall of Fame.  She's a talented professional photographer and her work can be seen on Real Life Portraits.  She is going to help us understand women's racing, pay disparity and what it would take to close the pay gap.  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!

303Endurance Podcast
Planning 2022 Season

303Endurance Podcast

Play Episode Listen Later Nov 27, 2021 41:43


This week we are talking about planning your 2022 season. How to pick a race?  If you are doing IRONMAN, Challenge or any "big brand" races, you know how fast some of these races sell out.  Local races sell out fast too.  Should you commit early?  Once you've signed up, then what?  When does the training begin?  What kind of training plan is right for you?  All that and more. Show Sponsor: VENGA CBD Thanks very much to Venga CBD for helping make the show possible. Venga was started by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster.  Venga has created a SYSTEM of CBD products that cover 100% of your CBD needs. Each product is specifically made to support an area of your endurance life. Ultra Gels and Balm are great for training recovery and fighting inflammation Gummies and Energy Drink are great while racing Sleep Gels help you get the sleep you need for that overnight recovery All Venga CBD products are 100% THC Free and water soluble!  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION). In Today's Show Feature Discussion Start Your 2022 Season (Big Brand, Local Races, Off Season Training) Endurance News Kristian B wins big time at Cozumel - new Ironman record What's new in the 303 Without Limits and other local races Interview 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 serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your 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 Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,  Feature Discussion In recent weeks race companies have started sending their 2022 race schedules.  If you are still contemplating your 2022 season, we have some information and discussion that should help you plan your season, or at least get off the couch and register. Bill, I thought I'd tee up this feature discussion by throwing out a few questions for you and I to discuss.  Here they are: What to consider when planning your season? Should you register now or wait? How much should I budget for my race season? When should I start training? How to get started with a training plan? What to consider when planning your season? Rich's thoughts For me I know that I like to avoid cold water, so warmer water is a factor How accessible is the race from a travel perspective?  Is the race serviced by bike transport if travel involved? Does the race venue sound exciting? Bill's thoughts Should you register now or wait? Rich's thoughts: Generally there are a number of arguments for committing early.  Lower race entry fees and greater availability of lodging if traveling. Tier-Based Pricing generally means you save if you register early.  General entries are sold on a tiered pricing model based on slot inventory. Once slot inventory is sold out at each level, the price will go up. Bill's thoughts: How much should I budget for my race season? Rich's thoughts: Before registering for your races, make a list of all the races your are interested in doing. Eliminate with schedule conflicts and then consider the all in costs.  Long distance races tend to require travel and logistics that don't accompany local races. Current United States IRONMAN prices, of which only Ironman Cozumel's website indicates which Tier they are at. Texas Limited St George Qualification/Sold Out Tulsa $774 Des Moines $699 Lake Placid Limited Alaska Sold Out Wisconsin $799 Maryland $799 Increase Sunday Chattanooga $799 California $834 Florida $774 Cozumel Tier 1 - $675.00 Local Races:  Breakaway Athletics sent an email that they will be announcing 2022 registrations soon.  BBSC has 5 tiered price points and we just past tier 1 (their lowest prices) last Sunday November 21st.    Without Limits has also announced their 2022 race schedule. They also have a date-based tiered-pricing.  The Colorado Triathlon: Sprint Triathlon Individual: $90 until 1/1, $95 until 4/1, $100 until 5/29 at midnight Olympic Triathlon Individual: $110 until 1/1, $120 until 4/1, $130 until 5/29 at midnight Bill your thoughts? When should I begin training?  Bill, if you were going to pick a couple of events or races for 2022, what might they be?  What time of year?  When would you start training and why? Rich: My answer depends on the when your earliest and A races are in 2022, what distance you are racing, your realistic goal performance and your current level of training/fitness. As a general rule of thumb, consistency in training produces the best results.  It's best to keep a consistent schedule of training even in the NA off season.  If you are working with a coach already, you are likely in coach-designed off season plan that will bridge you to your formal periodized plan in 2022 (Base, Build, Peak and Taper). If you are not working directly with a coach, you either self-coached or self-coached with a purchased training plan more than likely.  If you are a triathlete for example, it's good to keep a consistent mix of swim, bike, run and strength if you are a triathlete.    Where can I find a training plan: Bill, what was the first race where you followed a training plan?  Was it written by a coach or purchased online? Rich's If you are new to triathlon and don't have a coach, there are a lot of great resources out there.  www.mytimetotri.com - free plans BeginnerTriathlete.com - Triathlon Training for Beginners If you are doing a Sprint or Olympic distance race, As an athlete using TriDot, as a coach, as an ambassador of TriDot, and soon to be a TriDot coach, I highly recommend you try it for 14-day Test Drive.  Start your 14-day Free Trial! When you set up your profile, you'll also pick your "A" and "B" races in the RaceX part of the TriDot app and then TriDot uses your data and AI to design and actively adjust your plan better than a coach can and certainly better than a generic off the shelf plan.  It optimize your training for better results in less time with fewer injuries. https://tridot.com/.  If you decide to continue using it, you can sign up for as little as $9.99/mo, which is cheaper than other training apps without the training plan and cheaper than most plans out there.  If you want more bells and whistles for $29 and $99/mo.  If you feel like you could benefit from active coaching (teaching form and skills, accountability, encouragement, race planning) in addition to a training plan.  You can signup for a coached service with TriDot or please send me an email to Rich@303Colorado.com.  If you do take TriDot for a test drive, there's a question "Did a coach refer you?" Please tell them coach Rich Soares referred you. Here are some of the features I really like about TriDot and why: Detailed daily workouts with training zones that take into account elevation, humidity and temperature - Environment Normalization Performance benchmarking (TriDot scores. For each discipline, a normalized functional threshold power or pace (FTP) on a 1 to 100 scale with 1 being the slowest and 100 being at or near world-record pace.) Drill and exercise videos.  Swim, bike, run and strength workouts have warmups, drills and exercises and there's a video window in the training event to show a 20-30 second video illustrating the drill.  For example, a lot of the run warm up drills have Bobby McGee demonstrating how to do them properly. Device integration (Garmin, Polar, Strava) and smart trainer (Wahoo Kicker) Swim form analysis - combination of diagnostic questions, PhysiFactors (Intensity Duration Frequency Sequence Technique) and a CVT.  Categorizes you as a Tarzan, Overglider, Overkicker, etc and each has a list of characteristics. Swim drill optimization - offers specific drills to address the negative characteristics of your swim form categorization. Other resources: The Cost Of Ironman Races (incl. the not so obvious fees) – My Tri World Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out! Endurance News: Kristian Blummenfelt from Norway and Sara Svensk from Sweden wins Cozumel.  In his Ironman debut, the Olympic champ split a 39:41 swim, 4:02:40 bike, and a 2:35:24 run for a 7:21:12 total. Notably, second-place finisher Reudi Wild, also broke the previous Ironman world's best time with a 7:36:35 and the women's winner, Sara Svensk, set an Ironman-brand world's best time of 8:22:41. This prompted a lot of online speculation about if the course was short, if the swim was accurate.  Here's what I got from Kristian Blummenfelt's Strava Swim distance 4,222 (2.398 miles) Bike 113.14 Run 25.76 Men's Results Women's Results People For Bikes Applauds House Votes in Favor of Billions for Bike Incentives and Infrastructure in Build Back Better Act November 19, 2021 WASHINGTON, D.C. (Nov. 19, 2021) /ENDURANCE SPORTSWIRE/ – After months of debate and negotiations, the U.S. House of Representatives voted to send the Build Back Better (BBB) Act to the Senate, approving with it billions of dollars in funding for an electric bicycle tax credit, a bike commuter benefit, climate and equity-enhancing infrastructure and more in the $1.75 trillion social spending bill. “The House's latest vote on the Build Back Better (BBB) Act embraces bicycles as part of a climate solution thanks to new financial incentives for bikes and e-bikes and grants for climate and equity focused infrastructure improvements,” said PeopleForBikes President and CEO Jenn Dice. “We urge the Senate to take up the BBB before the end of the year so we can get to work on lowering transportation emissions while keeping all people, no matter how they travel or where they live, moving.” PeopleForBikes applauds the House for advancing wide-reaching policies to curb transportation emissions and enhance mobility. The inclusion of the E-BIKE Act, a tax credit for electric bicycles, could mean money back in the pockets of Americans looking for a green, efficient and healthy transportation option. It will support delivery workers reliant on electric bicycles, parents seeking to leave the car at home for school drop offs and anyone who wants to harness the power of an electric bicycle to meet their daily local transportation needs. PeopleForBikes is especially grateful to House leadership for shepherding the BBB through the legislative process and champions for bikes and e-bikes in Congress, specifically Representatives Earl Blumenauer (OR-03), Jimmy Panetta (CA-20) and Mike Thompson (CA-05) for their sponsorship of the E-BIKE Act. The BBB now heads to the Senate, where a path forward remains unclear. PeopleForBikes, the bicycle industry and our partners will continue to advocate for a spending bill that includes the E-BIKE Act, climate and equity infrastructure grants and more. PeopleForBikes works at the federal, state and local levels to advance the state of bicycle infrastructure, promote incentives for bicycles and expand access to electric bicycles. For questions related to this work, please contact PeopleForBikes Director of Federal Affairs Noa Banayan at noa@peopleforbikes.org. About PeopleForBikes PeopleForBikes is making biking better for everyone by uniting millions of Americans, thousands of businesses and hundreds of communities to make every bike ride safer, more accessible and more fun. When people ride bikes, great things happen. Join us at PeopleForBikes.org. What's New in the 303: Ran into Jennifer Gutierrez swimming at Eastridge Rec Center in Highlands Ranch.  Gutierrez competed at the first Olympic triathlon at the 2000 Summer Olympics and she was the first American to qualify as a triathlete for the 2000 Olympics. She took thirteenth place with a total time of 2:03:38.48. Upcoming Guests Marianne Martin (born November 1, 1957 in Fenton, Michigan) is an American road racing cyclist. She won the first Tour de France for women in 1984. The year she won the Tour de France Martin suffered from anemia earlier in that year and had been riding poorly. At the race Martin took the lead after stage 14 where the race encountered the mountains. Martin was a good climber and never gave up the lead after that into Paris. The streets were said to contain more two million spectators watching the race. Martin was inducted into the 2012 Boulder (Colorado) Sports Hall of Fame.  She's a talented professional photographer and her work can be seen on Real Life Portraits.  She is going to help us understand women's racing, pay disparity and what it would take to close the pay gap.  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!

303Endurance Podcast
Collins Cup and Heart Health

303Endurance Podcast

Play Episode Listen Later Sep 4, 2021 64:19


Welcome to Episode #300 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.  Can you believe episode 300? Show Sponsor: VENGA CBD   We're huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation.   Venga offers personalized CBD plans. All you have to do is take a simple quiz to get you started! Answer a few questions and, voila - there's your personalized CBD recommendation! It's all based on YOU - what CBD YOU need right now to meet your goals.   Guys, it's super easy to go take this quiz on their website. Just go to vengacbd.com/quiz and (you didn't hear it from us but…) there's a freebie in it for you just for taking the quiz.   We trust these guys 100% and they'll make it really easy for you to get started with the RIGHT CBD.    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature discussion on "being fit does not mean you are healthy (disease free)" TriDoc Jeff Sankoff Episode #73 on Tim O'Donnell's heart attack My heart CT scan results Endurance News Collin's Cup Paralympic Paratriathlon Results & watch party Ironman PR on IRONMAN 70.3 World Championship and Pros racing in St George New Dura Ace What's new in the 303? Gravel Rules Golden Ride today and Sebastian's new Scott bike TriDot introduction and overview   Interview 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 serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your 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   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    TriDoc on Tim O'Donnell's Heart Attack The Tri Doc, Jeff Sankoff Shares Insight on Heart Health in Wake of Tim O'Donnell's Heart Attack Recently Emergency Room Physician and very accomplished IRONMAN veteran athlete Dr. Jeff Sankoff shared on his podcast, thoughts on heart health and specifically talking about what probably happened with Tim O'Donnell and what that means for triathletes in general.   In this podcast he replays a conversation with USA Triathlon CEO Rocky Harris who reveals some health issues he has overcome and warns triathletes to know your health history and get check ups. The overall message it seems is that simply being fit doesn't mean you are healthy. That fitness does not overcome something like heart disease.   Dr. Sankoff brings in his colleague Dr. Matt Holland, a cardiology specialist at Denver Health. They discuss some very specific factors about things like what causes heart attacks versus cardiac arrest. What really is the “widow” maker and how so many different things can cause a multitude of outcomes. But the conversation is also re-assuring in terms of how most all of us can avoid these things and how rare it really is for someone like Tim O'Donnell to have experienced this.   Go here; https://www.tridocpodcast.com/episode/episode-73-bonus-episode-tim-odonnels-heart-attack-what-does-this-mean-for-the-rest-of-us   Dr. Sankoff is dedicated to helping triathletes (athletes) train healthy and his podcast features many great topics and guest dedicated to this mission. His website is https://tridoccoaching.com. Learn more about him here and subscribe to his podcast.   My Personal Experience with Heart CT Scan - SimonMed here in Denver.   Cardiac Calcium Scoring (Heart Scan) is a medical scan of coronary calcium The coronary arteries are the vessels that supply oxygen-rich blood to the heart. Plaque — made of fat, calcium and other substances — can build up and narrow or close the arteries.   To detect this build-up, your physician may order cardiac calcium scoring — a test that is also known as coronary artery calcium (CAC) scoring, a heart scan or calcium score.  This non-invasive CT scan (computed tomography) of the heart calculates your risk of developing coronary artery disease (CAD) by measuring the amount of calcified plaque in the coronary arteries.   Plaque or calcium build-up in the coronary arteries causes heart disease or can lead to a heart attack. The coronary calcium scan is a better predictor of coronary events than cholesterol screening or other risk factor assessments.   About Your CAC Score A calcium score (sometimes called an Agatston score) is calculated based on the amount of plaque observed in the CT scan. It may be converted to a percentile rank based on your age and gender. The results from your cardiac scoring will be sent to your doctor.  Mine was a score of 26 and the 4th percentile of my age peers.   Your likelihood of having heart disease or a heart attack correlates with your calcium scoring. The lower your calcium score and percentile rank, the less likely you are to have a cardiac event compared to other men or women your age.   Calcium Score Results The purpose of the test is to understand your risk of heart attack or disease, taking preventive or corrective measures based on the results.   If you have any plaque present (a score greater than 0), your doctor may make recommendations for lifestyle changes, such as quitting smoking, eating better and exercising more. The higher your score the more treatment your doctor may recommend.   If you have a high score, you can make an appointment with one of our coronary artery disease specialists.   Zero: No plaque. Your risk of heart attack is low.   1 - 10: Small amount of plaque. You have less than a 10 percent chance of having heart disease, and your risk of heart attack is low.   11-100: Some plaque. You have mild heart disease and a moderate chance of heart attack. Your doctor may recommend other treatment in addition to lifestyle changes.   101 - 400: Moderate amount of plaque. You have heart disease and plaque may be blocking an artery. Your chance of having a heart attack is moderate to high. Your health professional may want more tests and may start treatment.   Over 400: Large amount of plaque. You have more than a 90 percent chance that plaque is blocking one of your arteries. Your chance of heart attack is high. Your health professional will want more tests and will start treatment.     Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   USA Triathlon 2020 U.S. Paralympic Triathlon Team https://triathlon.org/results/result/2020_tokyo_paralympic_games/508225   Elizabeth Baker (Signal Mountain, Tenn.), guided by Jillian Elliott (Gig Harbor, Wash.), Women's PTVI 2016 U.S. Paralympian Jamie Brown (Oceanside, Calif.), Men's PTS4 Kyle Coon (Colorado Springs, Colo.), guided by Andy Potts (Colorado Springs, Colo.), Men's PTVI Hailey Danz (Colorado Springs, Colo.), Women's PTS2 Amy Dixon (Encinitas, Calif.), guided by Kirsten Sass (McKenzie, Tenn.), Women's PTVI Kelly Elmlinger (San Antonio, Texas), Women's PTS5 (classing up from PTS4) Kendall Gretsch (Downers Grove, Ill.), Women's PTWC Chris Hammer (Elkins, W.V.), Men's PTS5 Eric McElvenny (Pittsburgh, Pa.), Men's PTS4 Grace Norman (Jamestown, Ohio), Women's PTS5 Allysa Seely (Glendale, Ariz.), Women's PTS2 Brad Snyder (Baltimore, Md.), guided by Greg Billington (San Francisco, Calif.), Men's PTVI Melissa Stockwell (Colorado Springs, Colo.), Women's PTS2     The Collins Cup, Even Super Bowl One Didn't Sell Out, But it Was a Pretty Good Start–a Few Ideas for the Future   Race Results Rich's Picks - PTO Fantasy Game - Predict & Play (protriathletes.org)   Triathlon's “Super Bowl” happened today in Slovakia, it was called the Collins Cup. Yes we have Kona and the IRONMAN World Championships but that is about individuals, today was about the teams and the sport and profession of triathlon.   The Collins Cup was designed to mirror golf's popular Ryder Cup pitting three teams of 12 athletes (6 men, 6 women) against each other. One team from Europe, the United States and Internationals.   The goal, to make professional triathlon a better spectator sport thus attracting more money to make the profession more lucrative and sustainable.   Will it work? Did it work? It's too early to say but nobody predicted the wild popularity of the Super Bowl. Triathlon will never be that popular but lets see what happens.   The Professional Triathlon Organisation orchestrated this “made for TV event”. Viewers watched 12 matches with one competitor from each team racing. Each match started 10 minutes apart. The entire race lasted about 5 hours. Cameras were all over the course capturing the 36 athletes racing in their own three person race. It was fun to watch and the coverage was good as was the announcing. It was especially fun to have Tour de France commentator Phil Liggett behind the mic. His voice just adds a tone of familiarity and importance.   IRONMAN 70.3 WORLD CHAMPIONSHIP IRONMAN® 70.3® World Championship presented by the Utah Sports Commission. Among them will be over 100 of the world's top professional triathletes who will battle for a piece of the $350,000 USD total professional prize purse and the title of IRONMAN 70.3 World Champion.   Since the first IRONMAN 70.3 World Championship was held in 2006 the women's race has seen 10 different champions from five different countries. Swiss Daniela Ryf has won an event-best five times, and is coming off an undefeated season, including a win in St. George at the IRONMAN 70.3 North American Championship earlier this year. Together with Mirinda Carfrae (AUS) and Leanda Cave (GBR), Ryf also holds the distinction of having won both the IRONMAN World Championship® and the IRONMAN 70.3 World Championship.   Aiming to dethrone Ryf will be a stellar group of professional female triathletes, including Lucy Charles-Barclay (GBR), who is coming off a recent win at 2021 IRONMAN 70.3 European Championship Elsinore. Charles-Barclay edged out Holly Lawrence (GBR) in that event, who as the 2016 IRONMAN 70.3 World Champion and multiple-time IRONMAN 70.3 winner will also be aiming for the top podium spot in St. George. Additional global competition will come from Paula Findlay (CAN), Taylor Knibb (USA), Kat Matthews (GBR), Skye Moench (USA), Emma Pallant-Browne (GBR), and Ellie Salthouse (AUS), each of whom continue to impress on the IRONMAN and IRONMAN 70.3 circuits.   On the men's side, a star-studded field of professional talent will come together aiming to create history in St. George. With no clear frontrunner, a few of the dominant competitors that could take a shot for a podium spot include the defending IRONMAN 70.3 World Champion from 2019 in Nice, France, Gustav Iden (NOR); Kristian Blummenfelt (NOR), who has momentum coming into St. George following his recent Tokyo 2020 Olympic Triathlon win; and Lionel Sanders (CAN), who won the IRONMAN 70.3 North American Championship in St. George earlier this year and has over 20 IRONMAN 70.3 wins to his name. Also in contention are Alistair Brownlee (GBR), the 2012 and 2016 Olympic Triathlon Gold Medalist as well as Javier Gomez (ESP), the 2017 IRONMAN 70.3 World Champion and 2018 IRONMAN 70.3 World Championship third place podium finisher. Finally, American's Ben Kanute (USA) and Sam Long (USA) look to claim home nation victories. Kanute has multiple IRONMAN 70.3 wins and podium finishes in recent years and a second-place finish at the 2017 IRONMAN 70.3 World Championship, the last time the event was held on US soil. Sam Long comes in on the top of his game having won the 2021 IRONMAN Coeur d'Alene triathlon and the 2021 IRONMAN 70.3 Boulder triathlon.     What's New in the 303: New Dura Ace? Gravel Rules   My Experience With TriDot What is TriDot?  It's a training platform, but its pretty sophisticated.  It takes your race goals, your training data, puts threshold test on your training calendar, takes those threshold test results and uses AI to automatically adjusts your training plan and workouts.  You can also see your Threshold Test history and drill into the details.  It tracks your Fitness, Stress and Readiness on a graph.    TriDot also has an integrated App called RaceX.  Within RaceX, you can pick your "A" and "B" races (Ironman and Challenge branded).  You can browse race routes for any of the races in the database and look at the gps route, elevation and distance.  You can also see your Threshold Test history and drill into the details.  It tracks your Fitness, Stress and Readiness on a graph.    Within Diagnostics there's a feature called Phyiogenomics.  If you've used DNA-based ancestry services like Ancestry.com or 23 and Me, there is a downloadable text file that has your genome that can be used for things like nutrigenomics (using your DNA or genome data to understand if you have genetic markers for celiac disease or allergies), or pharma genomics (using genome data to treat/prevent disease. We have a mutual friend who learned she had DNA markers putting her at likely risk for breast cancer.    TriDot has a feature called PhysiogenomiX. It uses your DNA (genome data) to tailor the training plan and workouts to your genetic profile.   I uploaded my 23 and Me genome text file to TriDot.  Within a few seconds TriDot gave me an analysis that includes categorical summary and detailed results from specific genes related to physical training. These genes shown (and others) are used to enhance your training optimization.   The categories: Training Intensity Response is a relative measure of how you respond to high-intensity versus low-intensity training. Based on your genetic variations, you are predisposed to have a greater response to either high or low-intensity training. Aerobic Potential is a measure of your potential for developing a high aerobic capacity or high oxygen utilization (VO2max). This is not a measure of your current aerobic capacity. Rather, it is a measure of your aerobic trainability--your potential for improvement with proper training. Recovery Rate is a measure of your genetic ability to recover from exercise-induced oxidative stress and inflammation. This includes the level of stress and inflammation produced and the rate at which it is cleared. Injury Predisposition is a measure of how genetically prone you are to incurring soft tissue (tendon and ligament) injuries from training.   Lauren has also done it and we compared our results.  We took the very first category of Training Intensity Response.  At the top level we were both categorized as 40% responsive to Power vs 60% responsive to Endurance.  When you drill into the details, each Gene, the Result, Effect and a summary.   At the gene level we had about a half dozen genes that were different.  In the first gene, Lauren had a piece of DNA inserted and I had both of them deleted.   ACE: Angiotensin-Converting Enzyme I have both deleted (DD) so I tend to be respond better to power based training.  Lauren tends to respond well to a mixture of power and endurance. VEGFA: Vascular Endothelial Growth Factor Tends to be highly responsive to endurance training with good muscle efficiency and VO2max. Tends to adjust well to altitude training. Var-allele carriers produce a greater amount of VEGF.             IMPORTANT TO KNOW BEFORE DIGGING INTO YOUR GENETICS Your genetic makeup is only part of the equation. Genetics alone is insufficient to predict or identify talent. Genetics can't (shouldn't) be used to set or change your goals; rather, to help you reach your goals most effectively.   Video of the Week: Team Europe Win First-Ever PTO Collins Cup | Race Reaction & Highlights       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!

Mile High Endurance Podcast
Collins Cup and Heart Health

Mile High Endurance Podcast

Play Episode Listen Later Sep 4, 2021 64:19


Welcome to Episode #300 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.  Can you believe episode 300? Show Sponsor: VENGA CBD   We're huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation.   Venga offers personalized CBD plans. All you have to do is take a simple quiz to get you started! Answer a few questions and, voila - there's your personalized CBD recommendation! It's all based on YOU - what CBD YOU need right now to meet your goals.   Guys, it's super easy to go take this quiz on their website. Just go to vengacbd.com/quiz and (you didn't hear it from us but…) there's a freebie in it for you just for taking the quiz.   We trust these guys 100% and they'll make it really easy for you to get started with the RIGHT CBD.    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature discussion on "being fit does not mean you are healthy (disease free)" TriDoc Jeff Sankoff Episode #73 on Tim O'Donnell's heart attack My heart CT scan results Endurance News Collin's Cup Paralympic Paratriathlon Results & watch party Ironman PR on IRONMAN 70.3 World Championship and Pros racing in St George New Dura Ace What's new in the 303? Gravel Rules Golden Ride today and Sebastian's new Scott bike TriDot introduction and overview   Interview 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 serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your 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   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    TriDoc on Tim O'Donnell's Heart Attack The Tri Doc, Jeff Sankoff Shares Insight on Heart Health in Wake of Tim O'Donnell's Heart Attack Recently Emergency Room Physician and very accomplished IRONMAN veteran athlete Dr. Jeff Sankoff shared on his podcast, thoughts on heart health and specifically talking about what probably happened with Tim O'Donnell and what that means for triathletes in general.   In this podcast he replays a conversation with USA Triathlon CEO Rocky Harris who reveals some health issues he has overcome and warns triathletes to know your health history and get check ups. The overall message it seems is that simply being fit doesn't mean you are healthy. That fitness does not overcome something like heart disease.   Dr. Sankoff brings in his colleague Dr. Matt Holland, a cardiology specialist at Denver Health. They discuss some very specific factors about things like what causes heart attacks versus cardiac arrest. What really is the “widow” maker and how so many different things can cause a multitude of outcomes. But the conversation is also re-assuring in terms of how most all of us can avoid these things and how rare it really is for someone like Tim O'Donnell to have experienced this.   Go here; https://www.tridocpodcast.com/episode/episode-73-bonus-episode-tim-odonnels-heart-attack-what-does-this-mean-for-the-rest-of-us   Dr. Sankoff is dedicated to helping triathletes (athletes) train healthy and his podcast features many great topics and guest dedicated to this mission. His website is https://tridoccoaching.com. Learn more about him here and subscribe to his podcast.   My Personal Experience with Heart CT Scan - SimonMed here in Denver.   Cardiac Calcium Scoring (Heart Scan) is a medical scan of coronary calcium The coronary arteries are the vessels that supply oxygen-rich blood to the heart. Plaque — made of fat, calcium and other substances — can build up and narrow or close the arteries.   To detect this build-up, your physician may order cardiac calcium scoring — a test that is also known as coronary artery calcium (CAC) scoring, a heart scan or calcium score.  This non-invasive CT scan (computed tomography) of the heart calculates your risk of developing coronary artery disease (CAD) by measuring the amount of calcified plaque in the coronary arteries.   Plaque or calcium build-up in the coronary arteries causes heart disease or can lead to a heart attack. The coronary calcium scan is a better predictor of coronary events than cholesterol screening or other risk factor assessments.   About Your CAC Score A calcium score (sometimes called an Agatston score) is calculated based on the amount of plaque observed in the CT scan. It may be converted to a percentile rank based on your age and gender. The results from your cardiac scoring will be sent to your doctor.  Mine was a score of 26 and the 4th percentile of my age peers.   Your likelihood of having heart disease or a heart attack correlates with your calcium scoring. The lower your calcium score and percentile rank, the less likely you are to have a cardiac event compared to other men or women your age.   Calcium Score Results The purpose of the test is to understand your risk of heart attack or disease, taking preventive or corrective measures based on the results.   If you have any plaque present (a score greater than 0), your doctor may make recommendations for lifestyle changes, such as quitting smoking, eating better and exercising more. The higher your score the more treatment your doctor may recommend.   If you have a high score, you can make an appointment with one of our coronary artery disease specialists.   Zero: No plaque. Your risk of heart attack is low.   1 - 10: Small amount of plaque. You have less than a 10 percent chance of having heart disease, and your risk of heart attack is low.   11-100: Some plaque. You have mild heart disease and a moderate chance of heart attack. Your doctor may recommend other treatment in addition to lifestyle changes.   101 - 400: Moderate amount of plaque. You have heart disease and plaque may be blocking an artery. Your chance of having a heart attack is moderate to high. Your health professional may want more tests and may start treatment.   Over 400: Large amount of plaque. You have more than a 90 percent chance that plaque is blocking one of your arteries. Your chance of heart attack is high. Your health professional will want more tests and will start treatment.     Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   USA Triathlon 2020 U.S. Paralympic Triathlon Team https://triathlon.org/results/result/2020_tokyo_paralympic_games/508225   Elizabeth Baker (Signal Mountain, Tenn.), guided by Jillian Elliott (Gig Harbor, Wash.), Women's PTVI 2016 U.S. Paralympian Jamie Brown (Oceanside, Calif.), Men's PTS4 Kyle Coon (Colorado Springs, Colo.), guided by Andy Potts (Colorado Springs, Colo.), Men's PTVI Hailey Danz (Colorado Springs, Colo.), Women's PTS2 Amy Dixon (Encinitas, Calif.), guided by Kirsten Sass (McKenzie, Tenn.), Women's PTVI Kelly Elmlinger (San Antonio, Texas), Women's PTS5 (classing up from PTS4) Kendall Gretsch (Downers Grove, Ill.), Women's PTWC Chris Hammer (Elkins, W.V.), Men's PTS5 Eric McElvenny (Pittsburgh, Pa.), Men's PTS4 Grace Norman (Jamestown, Ohio), Women's PTS5 Allysa Seely (Glendale, Ariz.), Women's PTS2 Brad Snyder (Baltimore, Md.), guided by Greg Billington (San Francisco, Calif.), Men's PTVI Melissa Stockwell (Colorado Springs, Colo.), Women's PTS2     The Collins Cup, Even Super Bowl One Didn't Sell Out, But it Was a Pretty Good Start–a Few Ideas for the Future   Race Results Rich's Picks - PTO Fantasy Game - Predict & Play (protriathletes.org)   Triathlon's “Super Bowl” happened today in Slovakia, it was called the Collins Cup. Yes we have Kona and the IRONMAN World Championships but that is about individuals, today was about the teams and the sport and profession of triathlon.   The Collins Cup was designed to mirror golf's popular Ryder Cup pitting three teams of 12 athletes (6 men, 6 women) against each other. One team from Europe, the United States and Internationals.   The goal, to make professional triathlon a better spectator sport thus attracting more money to make the profession more lucrative and sustainable.   Will it work? Did it work? It's too early to say but nobody predicted the wild popularity of the Super Bowl. Triathlon will never be that popular but lets see what happens.   The Professional Triathlon Organisation orchestrated this “made for TV event”. Viewers watched 12 matches with one competitor from each team racing. Each match started 10 minutes apart. The entire race lasted about 5 hours. Cameras were all over the course capturing the 36 athletes racing in their own three person race. It was fun to watch and the coverage was good as was the announcing. It was especially fun to have Tour de France commentator Phil Liggett behind the mic. His voice just adds a tone of familiarity and importance.   IRONMAN 70.3 WORLD CHAMPIONSHIP IRONMAN® 70.3® World Championship presented by the Utah Sports Commission. Among them will be over 100 of the world's top professional triathletes who will battle for a piece of the $350,000 USD total professional prize purse and the title of IRONMAN 70.3 World Champion.   Since the first IRONMAN 70.3 World Championship was held in 2006 the women's race has seen 10 different champions from five different countries. Swiss Daniela Ryf has won an event-best five times, and is coming off an undefeated season, including a win in St. George at the IRONMAN 70.3 North American Championship earlier this year. Together with Mirinda Carfrae (AUS) and Leanda Cave (GBR), Ryf also holds the distinction of having won both the IRONMAN World Championship® and the IRONMAN 70.3 World Championship.   Aiming to dethrone Ryf will be a stellar group of professional female triathletes, including Lucy Charles-Barclay (GBR), who is coming off a recent win at 2021 IRONMAN 70.3 European Championship Elsinore. Charles-Barclay edged out Holly Lawrence (GBR) in that event, who as the 2016 IRONMAN 70.3 World Champion and multiple-time IRONMAN 70.3 winner will also be aiming for the top podium spot in St. George. Additional global competition will come from Paula Findlay (CAN), Taylor Knibb (USA), Kat Matthews (GBR), Skye Moench (USA), Emma Pallant-Browne (GBR), and Ellie Salthouse (AUS), each of whom continue to impress on the IRONMAN and IRONMAN 70.3 circuits.   On the men's side, a star-studded field of professional talent will come together aiming to create history in St. George. With no clear frontrunner, a few of the dominant competitors that could take a shot for a podium spot include the defending IRONMAN 70.3 World Champion from 2019 in Nice, France, Gustav Iden (NOR); Kristian Blummenfelt (NOR), who has momentum coming into St. George following his recent Tokyo 2020 Olympic Triathlon win; and Lionel Sanders (CAN), who won the IRONMAN 70.3 North American Championship in St. George earlier this year and has over 20 IRONMAN 70.3 wins to his name. Also in contention are Alistair Brownlee (GBR), the 2012 and 2016 Olympic Triathlon Gold Medalist as well as Javier Gomez (ESP), the 2017 IRONMAN 70.3 World Champion and 2018 IRONMAN 70.3 World Championship third place podium finisher. Finally, American's Ben Kanute (USA) and Sam Long (USA) look to claim home nation victories. Kanute has multiple IRONMAN 70.3 wins and podium finishes in recent years and a second-place finish at the 2017 IRONMAN 70.3 World Championship, the last time the event was held on US soil. Sam Long comes in on the top of his game having won the 2021 IRONMAN Coeur d'Alene triathlon and the 2021 IRONMAN 70.3 Boulder triathlon.     What's New in the 303: New Dura Ace? Gravel Rules   My Experience With TriDot What is TriDot?  It's a training platform, but its pretty sophisticated.  It takes your race goals, your training data, puts threshold test on your training calendar, takes those threshold test results and uses AI to automatically adjusts your training plan and workouts.  You can also see your Threshold Test history and drill into the details.  It tracks your Fitness, Stress and Readiness on a graph.    TriDot also has an integrated App called RaceX.  Within RaceX, you can pick your "A" and "B" races (Ironman and Challenge branded).  You can browse race routes for any of the races in the database and look at the gps route, elevation and distance.  You can also see your Threshold Test history and drill into the details.  It tracks your Fitness, Stress and Readiness on a graph.    Within Diagnostics there's a feature called Phyiogenomics.  If you've used DNA-based ancestry services like Ancestry.com or 23 and Me, there is a downloadable text file that has your genome that can be used for things like nutrigenomics (using your DNA or genome data to understand if you have genetic markers for celiac disease or allergies), or pharma genomics (using genome data to treat/prevent disease. We have a mutual friend who learned she had DNA markers putting her at likely risk for breast cancer.    TriDot has a feature called PhysiogenomiX. It uses your DNA (genome data) to tailor the training plan and workouts to your genetic profile.   I uploaded my 23 and Me genome text file to TriDot.  Within a few seconds TriDot gave me an analysis that includes categorical summary and detailed results from specific genes related to physical training. These genes shown (and others) are used to enhance your training optimization.   The categories: Training Intensity Response is a relative measure of how you respond to high-intensity versus low-intensity training. Based on your genetic variations, you are predisposed to have a greater response to either high or low-intensity training. Aerobic Potential is a measure of your potential for developing a high aerobic capacity or high oxygen utilization (VO2max). This is not a measure of your current aerobic capacity. Rather, it is a measure of your aerobic trainability--your potential for improvement with proper training. Recovery Rate is a measure of your genetic ability to recover from exercise-induced oxidative stress and inflammation. This includes the level of stress and inflammation produced and the rate at which it is cleared. Injury Predisposition is a measure of how genetically prone you are to incurring soft tissue (tendon and ligament) injuries from training.   Lauren has also done it and we compared our results.  We took the very first category of Training Intensity Response.  At the top level we were both categorized as 40% responsive to Power vs 60% responsive to Endurance.  When you drill into the details, each Gene, the Result, Effect and a summary.   At the gene level we had about a half dozen genes that were different.  In the first gene, Lauren had a piece of DNA inserted and I had both of them deleted.   ACE: Angiotensin-Converting Enzyme I have both deleted (DD) so I tend to be respond better to power based training.  Lauren tends to respond well to a mixture of power and endurance. VEGFA: Vascular Endothelial Growth Factor Tends to be highly responsive to endurance training with good muscle efficiency and VO2max. Tends to adjust well to altitude training. Var-allele carriers produce a greater amount of VEGF.             IMPORTANT TO KNOW BEFORE DIGGING INTO YOUR GENETICS Your genetic makeup is only part of the equation. Genetics alone is insufficient to predict or identify talent. Genetics can't (shouldn't) be used to set or change your goals; rather, to help you reach your goals most effectively.   Video of the Week: Team Europe Win First-Ever PTO Collins Cup | Race Reaction & Highlights       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!

303Endurance Podcast
Kristian Blummenfelt On Winning Olympics

303Endurance Podcast

Play Episode Listen Later Jul 31, 2021 70:11


Welcome to Episode #295 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.  This week we continue our celebration and coverage of the Olympics.   Show Sponsor: VENGA CBD   For many athletes, it's only a matter of time before something in the body gets tweaked, stretched, bumped, or worse, torn, pulled, or broken. Much of the pain we feel as endurance athletes come from inflammation, our body's immune response to trauma.   Inflammation results from your body's immune system kicking into high gear to respond to an injury or infection. And while the inflammation does help isolate the tissue and thereby quarantine the problem, it also causes pain.   Finding a solution for pain relief can feel impossible when you're performing as an athlete nearly every day of the year.   Non-steroidal anti-inflammatory drugs (NSAID)s - Side effects Opioids - addictive Sports creams - stink and mask the issue CBD - All natural, works with an existing system in your body, non-toxic, non-addictive! CBD works with your body's innate endocannabinoid system (ECS) to release neurotransmitter molecules that suppress the inflammation mechanisms and reduce pain and allow the tissues to heal faster. CBD works to help you recover from workouts more quickly, bounce back from injury more effectively, and alleviate the discomfort during competition or endurance training.   Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview - Kristian Blummenfelt Endurance News - Olympic Triathlon Results, Blummenfelt, Duffy, MTR, Fucking Boat What New in the 303 - Mt Evans Hill Climb, Lone Tree Tri Video of the Week - Flora Duffy and the Men's False Start   Interview 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 serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your 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   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,      Interview with Kristian Blummenfelt (10/23/20) Thanks to last week's guest, Heather Novickis, agent for more than half a dozen triathletes and swimmers competing in Tokyo.  Kevin McDowell came in 6th place (highest men's triathlon Olympic history).  Abbey Weitzeil won Bronze in the 4x100 Relay Freestyle.   The Gold medals Big news this past week in Olympic Triathlon with wins by Kristian Blummenfelt and Flora Duffy last Sunday and Monday.  We are replaying our interview with Kristian earlier this year.   Bermuda Wins Summer Olympic Gold. It Has The Smallest Population To Ever Do That TOKYO — With a population of just 63,000, Bermuda has become the smallest nation or territory to win an Olympic gold medal in the Summer Games. On a drizzly morning in Tokyo, Flora Duffy, 33, clinched the victory for the British island territory in women's individual triathlon – a grueling race made up of open-water swimming for nearly a mile, biking almost 25 miles and running 6.2 miles. "Flora Duffy was already Bermuda's golden girl before she set off on the Olympic women's triathlon tonight, but she is now simply solid gold after destroying a world-class field in Tokyo," local newspaper The Royal Gazette gushed after her victory. Duffy is one of two Bermudian athletes participating in the Tokyo Olympics. The remote set of islands in the middle of the Atlantic Ocean is more than 600 miles from the closest land mass. Duffy's win is all the more impressive because she battled back from multiple injuries, including a foot issue that took her out of competition for a full year in 2018-2019. In November 2020, she said she was also dealing with knee inflammation. Bermuda Wins Summer Olympic Gold. It Has The Smallest Population To Ever Do That   Olympic Champion: Kristian Blummenfelt triumphant in Tokyo After more than a decade of meticulous planning with his team, it was Norway's Kristian Blummenfelt who was crowned the men's Tokyo 2020 Olympic Triathlon Champion on Monday morning on Odaiba Bay, delivering one of the most gutsy runs possible to take the tape with a roar, at the end of a truly epic battle of wills. For much of the run, Great Britain's Alex Yee looked like he might just continue his remarkable rise all the way to the top of the triathlon tree, only for the inimitable Norwegian to put in one final and ultimately decisive charge, New Zealand's 23-year-old Hayden Wilde hanging tough for a hard-earned bronze. “It is a moment that I have been dreaming about for so many years,” said a thrilled Blummenfelt. “To be able to put it together on the day is something I am really proud of. It is a strange feeling coming into the last 100 metres and knowing that I had victory. It was quite a similar tactic as in Yokohama eight-weeks ago and also in Lisbon. I don't really have the leg speed if we came down to the blue-carpet with Alex and Hayden so I knew I had to try and go really hard for five minutes all out and hopefully that would be enough to break them. It was such a good feeling when I got a little gap and I just had to make sure it was big enough, even for the last few hundred metres.”   Triathlete Causes Controversy Wearing All White Costume At The Olympics Blummenfelt, who finished in one hour, 45 minutes and four seconds, was wearing an all-white uniform for the race - which ended up going rather see through. This meant that viewers could see his black trunks underneath and, with social media users being the adults that they are, people took to Twitter to mock the whole thing - specifically the designer. It seems it wasn't just people behind the keyboard either because someone explained how the commentator during the triathlon also poked fun at the designer needing to be 'sacked'. According to reports, the pundit went on: "They are of course his swimmers under there. Superman wears his underpants on the outside. They've got it wrong haven't they?"     Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   TRIATHLON MIXED RELAY TO MAKE ITS DEBUT AT TOKYO OLYMPIC GAMES TOKYO — The thrilling debut of the Triathlon Mixed Relay will take place this Saturday at the Olympic Games Tokyo 2020, with Team USA ready to contend for the first Olympic medals ever awarded in the event. The race is scheduled for Saturday, July 31, at 7:30 a.m. in Tokyo, which is Friday, July 30, at 6:30 p.m. ET.   The race will air live on USA Network, and a livestream is also available on the NBC Sports App and NBCOlympics.com. Barb Lindquist, 2004 U.S. Olympian, and Joe Maloy, 2016 U.S. Olympian and member of the U.S. team that won the 2016 ITU World Mixed Relay Championships, will provide pre- and post-race commentary from the USA Triathlon Facebook page from 4:45-5:15 p.m. ET (pre-race) and 8-8:30 p.m. ET (post-race). Click here to learn more.   Each of the 17 countries on the start list will field a Mixed Relay team of two men and two women, with the order as: female/male/female/male. In the Olympic race, each athlete will complete a super-sprint triathlon consisting of a 300-meter swim, draft-legal 6.8-kilometer bike, and 2-kilometer run before tagging off to the next teammate.   Team USA's final four-person roster for the Mixed Relay event will not be announced until 5:15 a.m. JST on race morning (just over two hours before race start), but the selections will come from among the five members of the U.S. Olympic Triathlon Team who competed in the individual events earlier this week. While each country made its initial team submissions on Thursday, race-morning roster changes and order shifts are permitted and may play into the strategy for any team.   Kevin McDowell and Morgan Pearson will race as the only two U.S. men on the Olympic roster, while two of the three U.S. women — Taylor Knibb, Summer Rappaport and Katie Zaferes — will toe the line. Zaferes won a bronze medal in the women's individual event earlier this week.   Knibb: “There is a lot of strategy involved, so it's a real opportunity for growth, because countries are still learning as they go. I feel like in three years it will look drastically different, and I'm excited to see how it evolves.”   Zaferes: “It's super awesome to compete in the Mixed Relay because it's just so much fun having teammates and racing with your country. It's just a whole different vibe — because of course you want to do well for yourself in the individual, but when you're racing in the Mixed Relay, you're wanting to do well for your whole team and for the USA. It makes it a little more special.”   Rappaport: “The Mixed Relay is just so dynamic. Things are always changing, and you have athletes with different strengths going head-to-head in different legs. Things can change really fast, and there's almost always a really exciting finish. I think it will be a great way to draw spectators into the sport, especially now that it's at the Olympics.”   NBC Triathlon Schedule Relay race - Friday July 30th at 6:30pm ET USAT Foundation Watch Party.    Track Cycling Schedule - Starts August 3rd Road Cycling Results Marathon Swimming Schedule - Starts August 4th     What's New in the 303:   From the Summit of Mt. Evans Waiting in the Clouds at the Bob Cook Memorial Hill Climb At 6:30 in the morning Becky Furuta and I drove to the top of Mount Evans as the sun rose over the Colorado plains thousands of feet below and I felt struck with a feeling of smallness. Like that feeling when you are away from humans and surrounded in nature and so vulnerable. To be on the summit basically alone felt rare. It felt amazing and reminded me of the vastness and quiet that still exists but more and more rare. I also was reminded of how much climbing the hundreds of cyclists 7,000 feet down had in front of them. I admit I had some fear for them as the weather forecast included rain and at 42 degrees I knew that would feel awful. I became more nervous as the winds picked up and the clouds shrouded the top.   Unpacking the Primal tent and setting it up in the wind seemed almost pointless as I wasn't confident the race would even happen. Snow pellets kerplunked the tent and we fired up the propane heater to thwart the cold.     New Triathlon in Loveland, July 31, Q & A With Race Director Peggy Shockley Meet Peggy Shockley. She created the Lake to Lake Triathlon in 2001 and so we wanted to “chat” with her on why she loves what she does on the eve of her new triathlon, The Lonetree Sprint Triathlon (Info HERE) on July 31st just south of Loveland (not the city Lonetree, the lake is named Lonetree).     Video of the Week: Flora Duffy wins Bermuda's first ever Olympic gold medal, topping triathlon in Tokyo | NBC Sports     Wayward boat causes first false start in Olympic triathlon history | Tokyo Olympics | NBC Sports     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!

Mile High Endurance Podcast
Kristian Blummenfelt On Winning Olympics

Mile High Endurance Podcast

Play Episode Listen Later Jul 31, 2021 70:11


Welcome to Episode #295 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.  This week we continue our celebration and coverage of the Olympics.   Show Sponsor: VENGA CBD   For many athletes, it's only a matter of time before something in the body gets tweaked, stretched, bumped, or worse, torn, pulled, or broken. Much of the pain we feel as endurance athletes come from inflammation, our body's immune response to trauma.   Inflammation results from your body's immune system kicking into high gear to respond to an injury or infection. And while the inflammation does help isolate the tissue and thereby quarantine the problem, it also causes pain.   Finding a solution for pain relief can feel impossible when you're performing as an athlete nearly every day of the year.   Non-steroidal anti-inflammatory drugs (NSAID)s - Side effects Opioids - addictive Sports creams - stink and mask the issue CBD - All natural, works with an existing system in your body, non-toxic, non-addictive! CBD works with your body's innate endocannabinoid system (ECS) to release neurotransmitter molecules that suppress the inflammation mechanisms and reduce pain and allow the tissues to heal faster. CBD works to help you recover from workouts more quickly, bounce back from injury more effectively, and alleviate the discomfort during competition or endurance training.   Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview - Kristian Blummenfelt Endurance News - Olympic Triathlon Results, Blummenfelt, Duffy, MTR, Fucking Boat What New in the 303 - Mt Evans Hill Climb, Lone Tree Tri Video of the Week - Flora Duffy and the Men's False Start   Interview 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 serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your 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   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,      Interview with Kristian Blummenfelt (10/23/20) Thanks to last week's guest, Heather Novickis, agent for more than half a dozen triathletes and swimmers competing in Tokyo.  Kevin McDowell came in 6th place (highest men's triathlon Olympic history).  Abbey Weitzeil won Bronze in the 4x100 Relay Freestyle.   The Gold medals Big news this past week in Olympic Triathlon with wins by Kristian Blummenfelt and Flora Duffy last Sunday and Monday.  We are replaying our interview with Kristian earlier this year.   Bermuda Wins Summer Olympic Gold. It Has The Smallest Population To Ever Do That TOKYO — With a population of just 63,000, Bermuda has become the smallest nation or territory to win an Olympic gold medal in the Summer Games. On a drizzly morning in Tokyo, Flora Duffy, 33, clinched the victory for the British island territory in women's individual triathlon – a grueling race made up of open-water swimming for nearly a mile, biking almost 25 miles and running 6.2 miles. "Flora Duffy was already Bermuda's golden girl before she set off on the Olympic women's triathlon tonight, but she is now simply solid gold after destroying a world-class field in Tokyo," local newspaper The Royal Gazette gushed after her victory. Duffy is one of two Bermudian athletes participating in the Tokyo Olympics. The remote set of islands in the middle of the Atlantic Ocean is more than 600 miles from the closest land mass. Duffy's win is all the more impressive because she battled back from multiple injuries, including a foot issue that took her out of competition for a full year in 2018-2019. In November 2020, she said she was also dealing with knee inflammation. Bermuda Wins Summer Olympic Gold. It Has The Smallest Population To Ever Do That   Olympic Champion: Kristian Blummenfelt triumphant in Tokyo After more than a decade of meticulous planning with his team, it was Norway's Kristian Blummenfelt who was crowned the men's Tokyo 2020 Olympic Triathlon Champion on Monday morning on Odaiba Bay, delivering one of the most gutsy runs possible to take the tape with a roar, at the end of a truly epic battle of wills. For much of the run, Great Britain's Alex Yee looked like he might just continue his remarkable rise all the way to the top of the triathlon tree, only for the inimitable Norwegian to put in one final and ultimately decisive charge, New Zealand's 23-year-old Hayden Wilde hanging tough for a hard-earned bronze. “It is a moment that I have been dreaming about for so many years,” said a thrilled Blummenfelt. “To be able to put it together on the day is something I am really proud of. It is a strange feeling coming into the last 100 metres and knowing that I had victory. It was quite a similar tactic as in Yokohama eight-weeks ago and also in Lisbon. I don't really have the leg speed if we came down to the blue-carpet with Alex and Hayden so I knew I had to try and go really hard for five minutes all out and hopefully that would be enough to break them. It was such a good feeling when I got a little gap and I just had to make sure it was big enough, even for the last few hundred metres.”   Triathlete Causes Controversy Wearing All White Costume At The Olympics Blummenfelt, who finished in one hour, 45 minutes and four seconds, was wearing an all-white uniform for the race - which ended up going rather see through. This meant that viewers could see his black trunks underneath and, with social media users being the adults that they are, people took to Twitter to mock the whole thing - specifically the designer. It seems it wasn't just people behind the keyboard either because someone explained how the commentator during the triathlon also poked fun at the designer needing to be 'sacked'. According to reports, the pundit went on: "They are of course his swimmers under there. Superman wears his underpants on the outside. They've got it wrong haven't they?"     Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   TRIATHLON MIXED RELAY TO MAKE ITS DEBUT AT TOKYO OLYMPIC GAMES TOKYO — The thrilling debut of the Triathlon Mixed Relay will take place this Saturday at the Olympic Games Tokyo 2020, with Team USA ready to contend for the first Olympic medals ever awarded in the event. The race is scheduled for Saturday, July 31, at 7:30 a.m. in Tokyo, which is Friday, July 30, at 6:30 p.m. ET.   The race will air live on USA Network, and a livestream is also available on the NBC Sports App and NBCOlympics.com. Barb Lindquist, 2004 U.S. Olympian, and Joe Maloy, 2016 U.S. Olympian and member of the U.S. team that won the 2016 ITU World Mixed Relay Championships, will provide pre- and post-race commentary from the USA Triathlon Facebook page from 4:45-5:15 p.m. ET (pre-race) and 8-8:30 p.m. ET (post-race). Click here to learn more.   Each of the 17 countries on the start list will field a Mixed Relay team of two men and two women, with the order as: female/male/female/male. In the Olympic race, each athlete will complete a super-sprint triathlon consisting of a 300-meter swim, draft-legal 6.8-kilometer bike, and 2-kilometer run before tagging off to the next teammate.   Team USA's final four-person roster for the Mixed Relay event will not be announced until 5:15 a.m. JST on race morning (just over two hours before race start), but the selections will come from among the five members of the U.S. Olympic Triathlon Team who competed in the individual events earlier this week. While each country made its initial team submissions on Thursday, race-morning roster changes and order shifts are permitted and may play into the strategy for any team.   Kevin McDowell and Morgan Pearson will race as the only two U.S. men on the Olympic roster, while two of the three U.S. women — Taylor Knibb, Summer Rappaport and Katie Zaferes — will toe the line. Zaferes won a bronze medal in the women's individual event earlier this week.   Knibb: “There is a lot of strategy involved, so it's a real opportunity for growth, because countries are still learning as they go. I feel like in three years it will look drastically different, and I'm excited to see how it evolves.”   Zaferes: “It's super awesome to compete in the Mixed Relay because it's just so much fun having teammates and racing with your country. It's just a whole different vibe — because of course you want to do well for yourself in the individual, but when you're racing in the Mixed Relay, you're wanting to do well for your whole team and for the USA. It makes it a little more special.”   Rappaport: “The Mixed Relay is just so dynamic. Things are always changing, and you have athletes with different strengths going head-to-head in different legs. Things can change really fast, and there's almost always a really exciting finish. I think it will be a great way to draw spectators into the sport, especially now that it's at the Olympics.”   NBC Triathlon Schedule Relay race - Friday July 30th at 6:30pm ET USAT Foundation Watch Party.    Track Cycling Schedule - Starts August 3rd Road Cycling Results Marathon Swimming Schedule - Starts August 4th     What's New in the 303:   From the Summit of Mt. Evans Waiting in the Clouds at the Bob Cook Memorial Hill Climb At 6:30 in the morning Becky Furuta and I drove to the top of Mount Evans as the sun rose over the Colorado plains thousands of feet below and I felt struck with a feeling of smallness. Like that feeling when you are away from humans and surrounded in nature and so vulnerable. To be on the summit basically alone felt rare. It felt amazing and reminded me of the vastness and quiet that still exists but more and more rare. I also was reminded of how much climbing the hundreds of cyclists 7,000 feet down had in front of them. I admit I had some fear for them as the weather forecast included rain and at 42 degrees I knew that would feel awful. I became more nervous as the winds picked up and the clouds shrouded the top.   Unpacking the Primal tent and setting it up in the wind seemed almost pointless as I wasn't confident the race would even happen. Snow pellets kerplunked the tent and we fired up the propane heater to thwart the cold.     New Triathlon in Loveland, July 31, Q & A With Race Director Peggy Shockley Meet Peggy Shockley. She created the Lake to Lake Triathlon in 2001 and so we wanted to “chat” with her on why she loves what she does on the eve of her new triathlon, The Lonetree Sprint Triathlon (Info HERE) on July 31st just south of Loveland (not the city Lonetree, the lake is named Lonetree).     Video of the Week: Flora Duffy wins Bermuda's first ever Olympic gold medal, topping triathlon in Tokyo | NBC Sports     Wayward boat causes first false start in Olympic triathlon history | Tokyo Olympics | NBC Sports     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!

303Endurance Podcast
Pro Lisa Roberts in Daytona

303Endurance Podcast

Play Episode Listen Later Dec 5, 2020 72:24


This week we have pro triathlete, coach and ultrarunner Lisa Roberts.  We were able to catch up with her in Daytona.  Lisa has been racing at the pro ranks for 12 years and she is racing this weekend at the PTO World Championship.  Show Sponsor: VENGA Today's show is sponsored by Venga CBD.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  Venga CBD products are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.  Their Black Friday Sale is going on right now.  Everything is on sale 30-50% through Friday, or pick up a digital gift card.  Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/.  Get 30% off your first order with promo code - 303podcast.    UCAN Sale UCAN launched their Cyber Sale!  It is their biggest discount you'll find during the year with 30% off sitewide. It runs through December 2nd. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training and racing to fuel the healthy way, finish stronger and recover quickly!   UCAN gives me steady energy, keeps my blood glucose in the normal range, and never upsets my stomach.  Use the code MHE2020 for through December 2 and you will save 30% off at generationucan.com,   In Today's Show Feature interview with Lisa Roberts Endurance News - PTO Challenge Daytona and Andrew Starkowicz Doping What New in the 303 - 303 Holiday Buying Guide Video of the Week - Bob Babbitt and Javier Gomez   Interview Sponsor: UCAN I'm stoked that UCAN is in the 303 Holiday Buying Guide. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training and racing to fuel the healthy way, finish stronger and recover quickly!   It gives me steady energy and never upsets my stomach.  Use the code MHE2020 for 15% off at generationucan.com,   Interview with Lisa Roberts: Lisa is a 6x iron-distance champion and multiple course record holder, making regular appearances on podiums around the world.   She has been a professional triathlete since 2009 and business owner since 2008. A professional triathlete for 12 years, Lisa is now making the shift to elite ultra trail running and other endurance events. She already has 2 wins and 1 course record under her belt. Lisa is known for her consistency, strength, perseverance, 'can do' and 'never give up' attitude.  She is a relentless presence with closing run speed and persistence to the bitter end, never letting the competition feel content.  She attributes this perseverance after experiencing a turning point in her family life when, at age 11, Lisa's father was in a swimming accident that left him quadriplegic. This experience and her father's positive approach to a devastating life change is part of her moral fiber that gives her endless positivity and willingness to push through.  Lisa started a landscape design consulting business in 2008, in a time that many thought was foolish. She forged on, powered by her belief that her clientele was looking for change and she could provide that.  It turned out to be a bold, successful move. Lisa truly believes in community, integrity and giving back.  ​She is a regular at local events - either competing or volunteering. When not racing, Lisa enjoys travelling, baking, landscape design and overzealous home improvement projects. She has taught bicycle safety classes as a League Cycling Instructor, assists at local events and takes a great interest in helping people of all ages lead active, healthy lifestyles.  She is open, approachable, kind, hard-working, tireless, fair and is a fierce friend. Watch this space as Lisa builds Spiral Multisport, her training squad promoting an active, healthy and happy lifestyle to people of all ages and abilities. Create the upward spiral and achieve the goals you have set for yourself, following the TriSutto training principles that has created multiple World Champions and Olympians!   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   SUNDAY - DEC 6TH 2020 - SUBJECT TO CHANGES     Rich and Bill's Picks     PTO 2020 Championship | WATCH THE LIVE BROADCAST (protriathletes.org)   What's New in the 303: Holiday Buying Guide Ryan Muncy Photography Maybe you want a professional photo from a race you did for you Christmas Card Collage? New photos for your Social media or lining up some new sponsors or just for fun? Ryan Muncy is here to make it easier with a podium worthy discount on his fine photography The coupon code for 50% off on any gallery, photo, product or season is: URAWESOME Offer is valid through January 1st, 2021. BlueRub Runners Gift Set 40% Off!  $25 for the Set and free shipping. Great stocking stuffer. 303Exclusive! Get this bluerub set for runners and triathletes! The athlete in your life (including yourself) will love these natural products! They’ll perform better and recover faster all through the winter. This set includes CHAFE to prevent and relieve chafing, and two recovery products, CHILL and MUSCLE.  MUSCLE can also be used as an embrocation cream. All products are aloe-based, cruelty free, and support 1% for the Planet.  Gift set includes a fun sticker and supports a local Colorado company. Contact us at bill@303colorado.com for the exclusive discount code. UCAN 50% Off! 8 Bars for $10, Easy way to try UCAN. 303Exclusive! Flavor, Meet Performance. These UCAN Bars are amazing as fuel to support your training, and are also amazing, healthy snacks that you can eat outside of training. Rich loves the steady energy that comes from the patented carbohydrate, SuperStarch, that is in these bars. 303’s Rich Soares swears by UCAN, “because it gives me steady long-lasting energy, it’s easy to digest and tastes great! The Tropical Orange is my personal favorite!" Pick up the UCAN Energy Bar Starter Pack at 50% OFF (limit 1) for a limited time. Click here to take advantage of this exclusive discount! BASE Performance - 50% off! Get a boost with BASE R.K.T. Fuel for your off-season training regime and enjoy their delicious, nutritious, organic gluten free bars. This 303 Exclusive deal will be available until December 15, 2020. Free shipping for orders totalling $99 or more. The Vice Wine The Vice Wine is a Napa Valley luxury wine brand made in small batches. Each batch is crafted from single grape varietals sourced from hand selected vineyards, resulting in the best quality wine at the best value. The "Tri Blend" pays homage to one of the founder's vices, triathlon. Proceeds from this batch benefits the USA Triathlon Foundation. Use the code USAT25 for 25% off single bottle orders (not applicable for gift boxes). Founded to honor our National Parks and public lands, 4% of proceeds are donated to support America's historic and wild places. 303's Khem Suthiwan is wearing the Women's My Sanctuary Athletic T-Shirt, super soft made from poly cotton blend, is still comfortable even in the heat and humidity of the Yucatan Peninsula!   Video of the Week: Challenge Daytona Interviews with Bob Babbitt Javier Gómez speak to Bob Babbitt ahead of the PTO 2020 Championship at Challenge Daytona   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!

Mile High Endurance Podcast
Pro Lisa Roberts in Daytona

Mile High Endurance Podcast

Play Episode Listen Later Dec 5, 2020 72:24


This week we have pro triathlete, coach and ultrarunner Lisa Roberts.  We were able to catch up with her in Daytona.  Lisa has been racing at the pro ranks for 12 years and she is racing this weekend at the PTO World Championship.  Show Sponsor: VENGA Today's show is sponsored by Venga CBD.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  Venga CBD products are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.  Their Black Friday Sale is going on right now.  Everything is on sale 30-50% through Friday, or pick up a digital gift card.  Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/.  Get 30% off your first order with promo code - 303podcast.    UCAN Sale UCAN launched their Cyber Sale!  It is their biggest discount you'll find during the year with 30% off sitewide. It runs through December 2nd. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training and racing to fuel the healthy way, finish stronger and recover quickly!   UCAN gives me steady energy, keeps my blood glucose in the normal range, and never upsets my stomach.  Use the code MHE2020 for through December 2 and you will save 30% off at generationucan.com,   In Today's Show Feature interview with Lisa Roberts Endurance News - PTO Challenge Daytona and Andrew Starkowicz Doping What New in the 303 - 303 Holiday Buying Guide Video of the Week - Bob Babbitt and Javier Gomez   Interview Sponsor: UCAN I'm stoked that UCAN is in the 303 Holiday Buying Guide. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training and racing to fuel the healthy way, finish stronger and recover quickly!   It gives me steady energy and never upsets my stomach.  Use the code MHE2020 for 15% off at generationucan.com,   Interview with Lisa Roberts: Lisa is a 6x iron-distance champion and multiple course record holder, making regular appearances on podiums around the world.   She has been a professional triathlete since 2009 and business owner since 2008. A professional triathlete for 12 years, Lisa is now making the shift to elite ultra trail running and other endurance events. She already has 2 wins and 1 course record under her belt. Lisa is known for her consistency, strength, perseverance, 'can do' and 'never give up' attitude.  She is a relentless presence with closing run speed and persistence to the bitter end, never letting the competition feel content.  She attributes this perseverance after experiencing a turning point in her family life when, at age 11, Lisa's father was in a swimming accident that left him quadriplegic. This experience and her father's positive approach to a devastating life change is part of her moral fiber that gives her endless positivity and willingness to push through.  Lisa started a landscape design consulting business in 2008, in a time that many thought was foolish. She forged on, powered by her belief that her clientele was looking for change and she could provide that.  It turned out to be a bold, successful move. Lisa truly believes in community, integrity and giving back.  ​She is a regular at local events - either competing or volunteering. When not racing, Lisa enjoys travelling, baking, landscape design and overzealous home improvement projects. She has taught bicycle safety classes as a League Cycling Instructor, assists at local events and takes a great interest in helping people of all ages lead active, healthy lifestyles.  She is open, approachable, kind, hard-working, tireless, fair and is a fierce friend. Watch this space as Lisa builds Spiral Multisport, her training squad promoting an active, healthy and happy lifestyle to people of all ages and abilities. Create the upward spiral and achieve the goals you have set for yourself, following the TriSutto training principles that has created multiple World Champions and Olympians!   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   SUNDAY - DEC 6TH 2020 - SUBJECT TO CHANGES Rich and Bill's Picks PTO 2020 Championship | WATCH THE LIVE BROADCAST (protriathletes.org)   What's New in the 303: Holiday Buying Guide Ryan Muncy Photography Maybe you want a professional photo from a race you did for you Christmas Card Collage? New photos for your Social media or lining up some new sponsors or just for fun? Ryan Muncy is here to make it easier with a podium worthy discount on his fine photography The coupon code for 50% off on any gallery, photo, product or season is: URAWESOME Offer is valid through January 1st, 2021. BlueRub Runners Gift Set 40% Off!  $25 for the Set and free shipping. Great stocking stuffer. 303Exclusive! Get this bluerub set for runners and triathletes! The athlete in your life (including yourself) will love these natural products! They’ll perform better and recover faster all through the winter. This set includes CHAFE to prevent and relieve chafing, and two recovery products, CHILL and MUSCLE.  MUSCLE can also be used as an embrocation cream. All products are aloe-based, cruelty free, and support 1% for the Planet.  Gift set includes a fun sticker and supports a local Colorado company. Contact us at bill@303colorado.com for the exclusive discount code. UCAN 50% Off! 8 Bars for $10, Easy way to try UCAN. 303Exclusive! Flavor, Meet Performance. These UCAN Bars are amazing as fuel to support your training, and are also amazing, healthy snacks that you can eat outside of training. Rich loves the steady energy that comes from the patented carbohydrate, SuperStarch, that is in these bars. 303’s Rich Soares swears by UCAN, “because it gives me steady long-lasting energy, it’s easy to digest and tastes great! The Tropical Orange is my personal favorite!" Pick up the UCAN Energy Bar Starter Pack at 50% OFF (limit 1) for a limited time. Click here to take advantage of this exclusive discount! BASE Performance - 50% off! Get a boost with BASE R.K.T. Fuel for your off-season training regime and enjoy their delicious, nutritious, organic gluten free bars. This 303 Exclusive deal will be available until December 15, 2020. Free shipping for orders totalling $99 or more. The Vice Wine The Vice Wine is a Napa Valley luxury wine brand made in small batches. Each batch is crafted from single grape varietals sourced from hand selected vineyards, resulting in the best quality wine at the best value. The "Tri Blend" pays homage to one of the founder's vices, triathlon. Proceeds from this batch benefits the USA Triathlon Foundation. Use the code USAT25 for 25% off single bottle orders (not applicable for gift boxes). Founded to honor our National Parks and public lands, 4% of proceeds are donated to support America's historic and wild places. 303's Khem Suthiwan is wearing the Women's My Sanctuary Athletic T-Shirt, super soft made from poly cotton blend, is still comfortable even in the heat and humidity of the Yucatan Peninsula!   Video of the Week: Challenge Daytona Interviews with Bob Babbitt Javier Gómez speak to Bob Babbitt ahead of the PTO 2020 Championship at Challenge Daytona   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!

303Endurance Podcast
Rinny and TO New Baby Coming

303Endurance Podcast

Play Episode Listen Later Sep 19, 2020 69:45


Welcome to Episode #250 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.  We have Miranda Carfrae and Tim O'Donnell to talk about some exciting announcements coming out of the power-duo from Boulder. Show Sponsor VENGA: I received my subscription VengaCBD Ultra Gels Thursday and the timing could have only been better if I got them Wednesday.   Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality PCR hemp. All their products are THC free, with the highest bioavailability of any CBD because it’s water-soluble CBD. Venga has a no-risk, 60-day, money-back guarantee.  It's easy order online and delivered right to your door. Venga topical has been helping me fight inflammation in my knees and the ultra gels are great for evening recovery and relaxation.  In fact, I just ordered some more. You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com.  Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.   In Today's Show Feature interview with Rinny and T.O. What New in the 303 (Lookout Mountain Triathlon, Endurance News (Tour update l)   Interview Sponsor UCAN: There are more reasons to promote fat loss than improving your appearance – whether it’s your goals to increase your athleticism, boost your fitness performance, or to feel healthier on a daily basis, a more optimal body composition with more muscle and less fat is attainable. But the food you choose to eat matters – for your overall health as well as your fitness. When you focus on keeping your insulin low, studies show a decrease in fat storage and an increase in breakdown and oxidation of fat. SuperStarch is a perfect carbohydrate – it gives you the energy you need to fuel a workout properly without a drastic increase in your insulin levels, so it allows you to burn fat as fuel more efficiently. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training to fuel the healthy way and recover quickly! 20% off all powders using the code KEEPMOVING If you miss the Keep Moving deal, you can always use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/   Interview with Rinny and T.O.: Speaking of UCAN.  We have UCAN fan Tim O'Donnell.  T.O. is one of the world’s most successful and experienced American long-course triathletes. As a professional, he has earned 50+ podium finishes including over 22+ wins at major events throughout the world.  In 2019 in Kona we saw him put in an awesome performance to break 8 hours and claim the title of fastest American in Kona ever! T.O.'s better half Mirinda Carfrae IRONMAN World Champion 2010, 2013 & 2014.  We've been eager to interview Rinny for years now.  She has just joined the Aqua Sphere team.  She and TO have an announcement that they made a couple of weeks ago.  For those of you that follow them, you know what we're talking about.  If you don’t, well…..let's get into the interview.   Post Interview Discussion Virtual racing just not the same. We like the pressure of real racing.  PTO and how triathlon will survive.  It's up to us.  TO Challenge Roth Rinny Roth in 2014.  Baby out and start racing around June. 70.3's and Santa Cruz maybe. https://www.timothyodonnell.com/ https://www.mirindacarfrae.com/ https://www.timandrinnyshow.com/   Shout out to Kenny Withrow for the photos for today's episode!   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: The Tour Stage 18 Standings Primoz Roglic is still in yellow Sam Bennett in green Richard Carapaz in polka dot Tadej Pocacar in white Marc Hirshi went down at about 45 miles to finish going down hill and taking a downhill curve is wheels slid out and I t Sepp Kuss of Jumbo-Visma was 27th overall GC after 12 stages last week.  He had killer performance in Stage 17 with a 4th place, hard as shit, up hill driving Primoz Roglic.  Miguel Lopez of Astana would beat Roglic by 1 place, but minimized Lopez's gain.  Sepp is now 15th overall in the GC. No controversy, but here's who's abandoned the Tour de France 2020 after stage 18 Stage one abandonments - John Degenkolb (Ger) Lotto-Soudal. Reason: Finished outside the time limit Stage two abandonments - Philippe Gilbert (Bel) Lotto-Soudal. Reason: DNS due to broken knee-cap; Rafael Valls (Esp) Bahrain-McLaren. Reason: DNS due to broken femur Stage three abandonments - Anthony Perez (Fra) Cofidis. Reason: DNF due to broken collarbone Stage four abandonments - None Stage five abandonments - None Stage six abandonments - None Stage seven abandonments - None Stage eight abandonments - Giacomo Nizzolo (Ita) NTT Pro Cycling. Reason: DNF due to knee injury. Diego Rosa (Ita) Arkéa-Samsic. Reason: DNF due to broken collarbone suffered in crash. Lilian Calmejane (Fra) Total Direct Energie. Reason: Unknown; William Bonnet (Fra) Groupama-FDJ. Reason: DNF due to injury suffered on stage one. Stage nine - Fabio Aru (Ita) UAE Team Emirates. Reason: DNF due to unexplained physical problem. Steff Cras (Bel) Lotto-Soudal. Reason: DNF due to injury suffered on stage one. Stage 10 - Domenico Pozzovivo (Ita) NTT Pro Cycling. Reason: DNS after crash on stage one; Sam Bewley (Nzl); Mitchelton-Scott. Reason: DNF after crash on stage 10 Stage 11 - Davide Formolo (Ita) UAE Team Emirates. Reason: DNS after crash on stage 10; Ion Izagirre (Esp) Astana. Reason: DNF after crash on stage 11; Gregor Mühlberger (Aut) Bora-Hansgrohe. Reason: DNF due to illness. Stage 12 - Ilnur Zakarin (Rus) CCC Team. Reason: DNF after injuries sustained in crash on stage 11. Stage 13 - Bauke Mollema (Ned) Trek-Segafredo. Reason: DNF after crash on stage 13 Stage 14 - Romain Bardet (Fra) Ag2r La Mondiale. Reason: DNS after crash on stage 13; Pierre Latour (Fra) Ag2r La Mondiale. Reason: DNF on stage 14 Stage 15 - Sergio Higuita (Col) EF Pro Cycling: DNF after crash on stage 15 Stage 16 - David Gaudu (Fra) Groupama-FDJ: DNF stage 16; Jérôme Cousin (Fra) Total Direct Energie: OTL Stage 17 - Mikel Nieve (Esp) Mitchelton-Scott: DNF on stage 17; Stefan Küng (Sui) Groupama-FDJ: DNS; Egan Bernal (Col) Ineos Grenadiers: DNS; Jens Desbuscherre (Bel) B&B Hotels-Vital Concept: Outside time limit Stage 18 - André Greipel (Ger) Israel Start-Up Nation – DNF stage 18   What's New in the 303: The Black Hills, a Triathlon, Bike Ride and Buffalo 175 athletes competed in either the Olympic or Long Distance (half Iron) race. This course was tough with a very hilly one or two loop bike course and run. The bike course took riders on a scenic loop through Custer State Park—appropriately named the Wildlife Loop. Local triathlete, Kirsten McCay who won her age group and loves this triathlon said, “My favorite things about this race are the challenging but scenic bike course, the laid back atmosphere, no time limit for the course so everyone can finish, and the cash prizes for the top 3 overall men and women.” $800, $400 and $300 are given to the overall winners—not bad! Karen Hornbostel Memorial Time Trial Beautiful weather and temperatures for this week's KHMTT Week 2.  https://www.coloradocycling.org/results/road Breakaway Athletics and the Last Call Triathlon The Last Call Triathlon will be an event you’ll look forward to all season long. Why? Beautiful mountain views, great weather and a family fun venue! Did we mention camping? Yup! There’s that too. Sitting on the east side of Loveland and southeast of Fort Collins, this is shaping up to have the whos who of triathlon at it.  We've got sister Madonna Buder, Kyle Coon with Andy Potts.    Video of the Week: https://www.youtube.com/c/TimRinnyshow/videos Running While Pregnant // 22 Weeks   Upcoming Interviews: Pro cyclist, Will Dugan to talk about his pro career and some of his races at Tour of CA, Pro Cycling Challenge and more.  Will Dugan now organizes Project Supertraining, supported rides that provide a pro-like training experience for amateur (and some pro) riders. The rides also direct money and attention to charitable causes.  Amy Dixon VI - Amy Dixon is a visually impaired professional triathlete and member of the USA Paratriathlon National Team. She is the reigning Aquathlon World Champion, US National Champion triathlete, USA Paracycling Time Trial National Champion, and is ranked 6th in the world in the Paralympic International Rankings. Sister Madonna Buder began training at age 48 at the behest of Father John who told her it was a way of tweaking, "mind, body, and spirit" and for the relaxation and calmness it can bring an individual. She completed her first triathlon at age 52 and first Ironman event at age 55 and has continued ever since. Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and @303triathlon and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Rinny and TO New Baby Coming

Mile High Endurance Podcast

Play Episode Listen Later Sep 19, 2020 69:45


Welcome to Episode #250 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.  We have Miranda Carfrae and Tim O'Donnell to talk about some exciting announcements coming out of the power-duo from Boulder. Show Sponsor VENGA: I received my subscription VengaCBD Ultra Gels Thursday and the timing could have only been better if I got them Wednesday.   Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality PCR hemp. All their products are THC free, with the highest bioavailability of any CBD because it’s water-soluble CBD. Venga has a no-risk, 60-day, money-back guarantee.  It's easy order online and delivered right to your door. Venga topical has been helping me fight inflammation in my knees and the ultra gels are great for evening recovery and relaxation.  In fact, I just ordered some more. You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com.  Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.   In Today's Show Feature interview with Rinny and T.O. What New in the 303 (Lookout Mountain Triathlon, Endurance News (Tour update l)   Interview Sponsor UCAN: There are more reasons to promote fat loss than improving your appearance – whether it’s your goals to increase your athleticism, boost your fitness performance, or to feel healthier on a daily basis, a more optimal body composition with more muscle and less fat is attainable. But the food you choose to eat matters – for your overall health as well as your fitness. When you focus on keeping your insulin low, studies show a decrease in fat storage and an increase in breakdown and oxidation of fat. SuperStarch is a perfect carbohydrate – it gives you the energy you need to fuel a workout properly without a drastic increase in your insulin levels, so it allows you to burn fat as fuel more efficiently. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training to fuel the healthy way and recover quickly! 20% off all powders using the code KEEPMOVING If you miss the Keep Moving deal, you can always use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/   Interview with Rinny and T.O.: Speaking of UCAN.  We have UCAN fan Tim O'Donnell.  T.O. is one of the world’s most successful and experienced American long-course triathletes. As a professional, he has earned 50+ podium finishes including over 22+ wins at major events throughout the world.  In 2019 in Kona we saw him put in an awesome performance to break 8 hours and claim the title of fastest American in Kona ever! T.O.'s better half Mirinda Carfrae IRONMAN World Champion 2010, 2013 & 2014.  We've been eager to interview Rinny for years now.  She has just joined the Aqua Sphere team.  She and TO have an announcement that they made a couple of weeks ago.  For those of you that follow them, you know what we're talking about.  If you don’t, well…..let's get into the interview.   Post Interview Discussion Virtual racing just not the same. We like the pressure of real racing.  PTO and how triathlon will survive.  It's up to us.  TO Challenge Roth Rinny Roth in 2014.  Baby out and start racing around June. 70.3's and Santa Cruz maybe. https://www.timothyodonnell.com/ https://www.mirindacarfrae.com/ https://www.timandrinnyshow.com/   Shout out to Kenny Withrow for the photos for today's episode!   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: The Tour Stage 18 Standings Primoz Roglic is still in yellow Sam Bennett in green Richard Carapaz in polka dot Tadej Pocacar in white Marc Hirshi went down at about 45 miles to finish going down hill and taking a downhill curve is wheels slid out and I t Sepp Kuss of Jumbo-Visma was 27th overall GC after 12 stages last week.  He had killer performance in Stage 17 with a 4th place, hard as shit, up hill driving Primoz Roglic.  Miguel Lopez of Astana would beat Roglic by 1 place, but minimized Lopez's gain.  Sepp is now 15th overall in the GC. No controversy, but here's who's abandoned the Tour de France 2020 after stage 18 Stage one abandonments - John Degenkolb (Ger) Lotto-Soudal. Reason: Finished outside the time limit Stage two abandonments - Philippe Gilbert (Bel) Lotto-Soudal. Reason: DNS due to broken knee-cap; Rafael Valls (Esp) Bahrain-McLaren. Reason: DNS due to broken femur Stage three abandonments - Anthony Perez (Fra) Cofidis. Reason: DNF due to broken collarbone Stage four abandonments - None Stage five abandonments - None Stage six abandonments - None Stage seven abandonments - None Stage eight abandonments - Giacomo Nizzolo (Ita) NTT Pro Cycling. Reason: DNF due to knee injury. Diego Rosa (Ita) Arkéa-Samsic. Reason: DNF due to broken collarbone suffered in crash. Lilian Calmejane (Fra) Total Direct Energie. Reason: Unknown; William Bonnet (Fra) Groupama-FDJ. Reason: DNF due to injury suffered on stage one. Stage nine - Fabio Aru (Ita) UAE Team Emirates. Reason: DNF due to unexplained physical problem. Steff Cras (Bel) Lotto-Soudal. Reason: DNF due to injury suffered on stage one. Stage 10 - Domenico Pozzovivo (Ita) NTT Pro Cycling. Reason: DNS after crash on stage one; Sam Bewley (Nzl); Mitchelton-Scott. Reason: DNF after crash on stage 10 Stage 11 - Davide Formolo (Ita) UAE Team Emirates. Reason: DNS after crash on stage 10; Ion Izagirre (Esp) Astana. Reason: DNF after crash on stage 11; Gregor Mühlberger (Aut) Bora-Hansgrohe. Reason: DNF due to illness. Stage 12 - Ilnur Zakarin (Rus) CCC Team. Reason: DNF after injuries sustained in crash on stage 11. Stage 13 - Bauke Mollema (Ned) Trek-Segafredo. Reason: DNF after crash on stage 13 Stage 14 - Romain Bardet (Fra) Ag2r La Mondiale. Reason: DNS after crash on stage 13; Pierre Latour (Fra) Ag2r La Mondiale. Reason: DNF on stage 14 Stage 15 - Sergio Higuita (Col) EF Pro Cycling: DNF after crash on stage 15 Stage 16 - David Gaudu (Fra) Groupama-FDJ: DNF stage 16; Jérôme Cousin (Fra) Total Direct Energie: OTL Stage 17 - Mikel Nieve (Esp) Mitchelton-Scott: DNF on stage 17; Stefan Küng (Sui) Groupama-FDJ: DNS; Egan Bernal (Col) Ineos Grenadiers: DNS; Jens Desbuscherre (Bel) B&B Hotels-Vital Concept: Outside time limit Stage 18 - André Greipel (Ger) Israel Start-Up Nation – DNF stage 18   What's New in the 303: The Black Hills, a Triathlon, Bike Ride and Buffalo 175 athletes competed in either the Olympic or Long Distance (half Iron) race. This course was tough with a very hilly one or two loop bike course and run. The bike course took riders on a scenic loop through Custer State Park—appropriately named the Wildlife Loop. Local triathlete, Kirsten McCay who won her age group and loves this triathlon said, “My favorite things about this race are the challenging but scenic bike course, the laid back atmosphere, no time limit for the course so everyone can finish, and the cash prizes for the top 3 overall men and women.” $800, $400 and $300 are given to the overall winners—not bad! Karen Hornbostel Memorial Time Trial Beautiful weather and temperatures for this week's KHMTT Week 2.  https://www.coloradocycling.org/results/road Breakaway Athletics and the Last Call Triathlon The Last Call Triathlon will be an event you’ll look forward to all season long. Why? Beautiful mountain views, great weather and a family fun venue! Did we mention camping? Yup! There’s that too. Sitting on the east side of Loveland and southeast of Fort Collins, this is shaping up to have the whos who of triathlon at it.  We've got sister Madonna Buder, Kyle Coon with Andy Potts.    Video of the Week: https://www.youtube.com/c/TimRinnyshow/videos Running While Pregnant // 22 Weeks   Upcoming Interviews: Pro cyclist, Will Dugan to talk about his pro career and some of his races at Tour of CA, Pro Cycling Challenge and more.  Will Dugan now organizes Project Supertraining, supported rides that provide a pro-like training experience for amateur (and some pro) riders. The rides also direct money and attention to charitable causes.  Amy Dixon VI - Amy Dixon is a visually impaired professional triathlete and member of the USA Paratriathlon National Team. She is the reigning Aquathlon World Champion, US National Champion triathlete, USA Paracycling Time Trial National Champion, and is ranked 6th in the world in the Paralympic International Rankings. Sister Madonna Buder began training at age 48 at the behest of Father John who told her it was a way of tweaking, "mind, body, and spirit" and for the relaxation and calmness it can bring an individual. She completed her first triathlon at age 52 and first Ironman event at age 55 and has continued ever since. Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and @303triathlon and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

The Low Carb Athlete Podcast
Episode #368 Rich Soares joins Debbie to talk about our Endurance Worlds

The Low Carb Athlete Podcast

Play Episode Listen Later Jul 13, 2020 45:14


In this episode, Debbie welcomes back guest co-host Rich Soares to talk shop.  Rich is a USAT Level 1 Coach, Podcast Host and Director of Mile High Endurance Podcast in Colorado as well as the 303 Triathlon and 303 Cycling. www.milehighendurancepodcast.com https://303cycling.com/ https://303triathlon.com/ We talk about the changes in our world and how we are adapting to the "new normal" world. Our new “normal” schedule for staying fit and healthy as athletes/triathletes Quality of Life – my story on changing life and your opinion If people can't race this year… alternatives (your area) How to burn fat and not gain the “Covid-19” lbs. when working at home and not getting to the gym to lift weights (my struggle!)  How to swim dryland and now trying to get in the pool- or open water! Do you want to get your body and vibrant self back?  Do you struggle with chronic fatigue, burnout and breakdown? The struggle is real and you are not alone. Debbie helps driven and ambitious people, who are trying to do all the “right” things, investigate what is actually going on “under the hood” to get their body and vibrant self back.      Perhaps you have seen multiple doctors and experts, but they tell you everything is “normal” and there is nothing wrong with you.  That was my experience.  I refused to believe that “nothing is wrong with me” and this is part of “getting older”.  This was not going to be the new me and stop me from investigating what was really going on from the inside out – under the hood.   You have a choice to take care of the WHOLE you and even transform the WHOLE you from the inside out.  Please don't give up and settle, as the struggle is real, and you are not alone.  If you feel exhausted trying to do all the “right” things and still can't feel, move, or look better then we need to take a different approach.    Remember- the definition of Insanity is …   “Insanity is doing the same thing over and over again and expecting different results.”   If you are stuck in the “cycle of trial and error” then it is time to take a different approach and look at the WHOLE person with “The WHOLESTIC Method” investigation coaching program if you want to REPAIR-REBUILD-RESTORE the WHOLE you to be a fat burner, health optimizer and reach peak athletic performance gains.   Schedule a call with Coach Debbie here to discovery more. Debbie Potts Health Coach, Author, Speaker & Podcaster Host of ‘The Low Carb Athlete' Health Building Podcast Creator of ‘The WHOLESTIC Method' Coaching Program FNTP, FDN-P, NASM CPT, CHEK HLC, Kion Coach BURN FAT. OPTIMIZE HEALTH. IMPROVE PERFORMANCE.

Spark The Conversation Podcast
Episode 15 - George Camisa

Spark The Conversation Podcast

Play Episode Listen Later Jun 5, 2020 17:03


Welcome to the "Spark The Conversation" Podcast where we get to know individuals around Pulte Financial Services, what makes them unique and the collection of experiences they bring to our organization. I'm your host Rich Soares and today I'm visiting with George Camisa.  George is a Mortgage Finance Advisor out of Charlotte NC.  George, thanks for spending some time to share your story! Until next time, please be sure to spark your own conversations!

Spark The Conversation Podcast
Episode 13 - Rachel Cosson

Spark The Conversation Podcast

Play Episode Listen Later Feb 13, 2020 16:43


Welcome to the "Spark The Conversation" Podcast where we get to know individuals around Pulte Financial Services, what makes them unique and the collection of experiences they bring to our organization. I'm your host Rich Soares and I'm excited to bring you another exciting interview to help us all get to know our team members. Our guest today is Rachel Cosson.  Rachel is a Regional Processing Manager with the Midwest team.  Rachel, thanks for spending some time to share your story!

midwest rich soares
127 Fit Podcast
Rich Soares: Host of the Mile High Edurance Podcast

127 Fit Podcast

Play Episode Listen Later Feb 8, 2020 80:07


Rich Soares is the host of the Mile High Endurance Podcast.  He is also an endurance coach and Ironman triathlete.  Rich is a wealth of knowledge when it comes to all things endurance.  Rich and I have a thorough conversation during this episode of the podcast.  We discuss: visualization, altitude training, cross-training, what training informed means, vulnerability, coaching, and of course, MUCH more!  Enjoy!       Buy my podcasting eBook here! http://www.lulu.com/content/e-book/the-simple-podcasting-blueprint/25714783     Interested in financially supporting the 127 Fit Podcast? Click the link below! https://patron.podbean.com/freerangepodcaster     Want to start your own podcast? Click the link below! https://www.podbean.com/freerangepodcaster     Rich's Instagram: https://www.instagram.com/tripodcasterrich/     127 Fit Instagram: https://www.instagram.com/127fit/     "You gotta do the work." -Rich Soares    

Mile High Endurance Podcast
Christmas Eve Special

Mile High Endurance Podcast

Play Episode Listen Later Dec 21, 2019 41:54


Episode #210 (12/22) Xmas Eve Show Welcome to Christmas Eve Episode #210 of the Mile High Endurance Podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. Thanks to last week's guest pro triathlete, Olympian, PhD and author Joanna Zeiger. We spoke live at Launch about her survey research results on "Age related differences in cannabis use in a survey of adult athletes." It's an eye opener of an interview. After every interview, there are always those questions that come to me and I kick myself that I forgot to ask. In this last week's interview, there were at least 2 or 3.   We'll share some additional data that was in the athlete cannabis survey research that Joanna and her colleagues published, but that we did not get to in the interview. If you missed that interview go back and check out episode #209. The full transcript of the interview is also in the blog post on MileHighEndurancePodcast.com/blog Sponsor - iKOR Labs: I hope some of you were able to take advantage iKOR's Elf flash sale of buy one - gift one. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. For a limited time (until It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "MHE2020" at checkout. You need to switch to "MHE2020" and not use endurance any longer. The next time you go to use endurance, it likely won't work. Please make a note of "MHE2020" Go to www.ikorlabs.com for more details.   Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Follow Up Questions to last week's interview How many athletes completed the survey? 1,161 (91.1%) of 1,274. What percent of respondents have never used cannabis? 32.4% What percent of athlete respondents ever used cannabis? This includes current and ever but not current users was       67.6% 26.0% were current cannabis users 41.6% tried cannabis in the past but were not current users   Holiday Wishes: Bill and Rich's favorite holiday tradition?   Big Christmas meal yes or no?   Favorite holiday movie?   Present your most want to receive?   Present you are most excited to give?       Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information   New in the 303/Endurance News: USAT Year End Survey https://usatriathlon.az1.qualtrics.com/jfe/form/SV_4JvjTBeS2B2ubYh?Q_DL=4Yi9aZdeqteMFkp_4JvjTBeS2B2ubYh_CGC_h16Jl6QmT6fyDPi&Q_CHL=email     Colorado Crushes CX Nationals This Weekend Lakewood, WA–Colorado finished strong over the weekend with a number of first place victories including Gage Hecht’s victory in the men’s UCI Elite category. In addition to the category winners through Friday (article HERE), this weekend saw Coloradans Kira Mullins, Mia Aseltine, Sarah Sturm, Jared Scott, Madigan Muro, Michaela Thompson, Katja Freeburn, Eric Brunner, Keiran Eagen and Jake Wells also took first in their respective categories. https://303cycling.com/colorado-crushes-cx-nationals-this-weekend/     Sponsor - Riplaces: Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Video of the Week: Joanna Interview (1st 30 minutes) The Amazing Human Body - This is on Amazon Video and it's a series about the science of the human body. In the first episode that I watched title "Grow" they cover everything about the body and how the different parts of our body (hair, brain, cells, toes, lungs, heart, muscle, skin, organs, the gut). There was a whole section in about the body's ability to regenerate. In the "regenerate" they feature Lew Hollander who is now an 88 year old triathlete. At the 84, hi was a Kona 2014 finisher. They were using Lew as an example for how the lungs and the health of the lungs can be affected. I caught a glimpse of episode two "Survive" and a scene where they illustrate what happens to the human body when dunked in frozen water. Check out The Amazing Human Body on Amazon Video. Upcoming Interviews: My friend Debbie Potts of the WHOLE Athlete Podcast is going to join us to chat about performance and longevity. She's been working hard on her Functional Diagnostic Nutrition certification and we are going to talk about what an FDN health coach does. Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics. Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams. https://www.projecticeman.com/   Last week we had Sarah Crowley and we were talking to her about her hydration/nutrition prep for hot and cooler races. Precision Hydration is her nutrition sponsor and we reached out to them and we are going to have Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Kona 2019 Wrap Up

Mile High Endurance Podcast

Play Episode Listen Later Oct 19, 2019 110:50


Aloha and welcome to Episode #201 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. When we left off in episode 200, the pros were on their way back from Hawi. We made our predictions and then went to get some photos and post updates to @303Endurance. We are going to talk about our perspective on the ground, share some interviews with you, and the pro conference with the top 5 pros from each men's and women's. Thanks to last week's guests Tim DeBoom and Tim Don and their thoughts on the race.   the Kona week coverage with our first pro interview. Kennett Peterson has been all over the podium this year. We've seen him hit a 2nd place finish at IM Boulder and 3rd at Boulder 70.3. He was an early qualifier for Kona and we get his outlook and preparation for the race on the big island. Announcements: Kona coverage by 303 and what to expect on the @303Triathlon Instagram, Facebook, and Twitter channels. We will also have content on 303 Radio. Bill and I will publish a daily (we think) summary of what we have learned, inside scoops, what athletes are saying and feeling and more each day. There may be some interviews that we will include with the summary. If you like the content, please share our posts with friends. Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is the most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. In Today's Show: Race Wrap Up Finish line interviews What's New in the 303 Endurance News Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Kennett Peterson. Back in early April we had Sam on the show. We had taken note of his Napa Valley Marathon win in a time of 2:32:33. We wanted to know what this young bike specialist was doing winning marathons. He won Ironman 70.3 Chattanooga. Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Kona Wrap Up/Interview Intro: We recorded last week's show at about 1pm as the pros were heading back from Hawi. Once they come back, time seems to accelerate. I get up to the hot corner to take pictures of the pros coming riding into T2 and then running up Palani and down the Kuikini Hwy. The female pros roll in within 20-30 minutes of the first males. Shortly after the first females head into T2 the lead males are coming back from Ali'I Dr and out onto the Queen K. By the time the female pros are down Ali'I, the men are heading into the energy lab. By the time the women are coming back from Ali'I, the men are coming out of the energy lab. By that time, if you want a good spot on the media platform, you better get over there. It doesn't take long before you hear and see the helicopter following Jan Frodeno. Male Results - https://www.ironman.com/triathlon/events/americas/ironman/world-championship/results.aspx#axzz62fLgiOp3 Femaie Pro Results - https://www.ironman.com/triathlon/events/americas/ironman/world-championship/results.aspx?race=worldchampionship&rd=20191012&y=2019&sex=F&agegroup=Pro&loc=#axzz62fLgiOp3   We want to share our finish line interviews with Jan Frodeno, Tim O'Donnell and Andy Potts. I wanted to interview Heather Jackson and did not catch her there, but I did get off a question at the pro conference. What we are going to do now is take you to a series of 3 finish line interviews and then go right into the men's pro conference and the women's conference. When we come back, we'll talk about the rest of the evening. The rest of the afternoon was spent tracking our Colorado age-group athletes and celebrating with them at the finish line and getting there pictures. We did the final post of the evening around 1am. The next day we split up. I went to scout out University of Hawaii Hilo for my daughter while Bill and Khem went to the Coeur Sports brunch and then worked processing pictures and what not until we left for dinner and the airport. Our return home was eventful. On Sunday evening we had a mechanical issue at the end of the runway and had to go back to the gate. By 10, they kicked everyone off the plane and announced that they were going to get the part we need from Oahu. The part arrived around 1am, but did not work. At 2:30 they cancelled the flight and then we got in a line to get reticketed and pick up our vouchers and luggage. We got a rental car and drove to the Fairmount, which turned out to be awesome. What's New in the 303: The Denver Rock n Roll Half Marathon, 10k and 5k will be epic in 2019! Rock N Roll has for 10 years been running the Mile High City! It's a beginner friendly, landmark filled course that’s jam packed with music and entertainment from start to finish. With a 5K on Saturday October 19th and a 10K/Half Marathon on Sunday October 20th! Earn a bonus Remix Medal for completing a distance both days! I will be there in the Expo at the National Western Complex. 10-1 at the Time To Tri booth to answer questions about triathlon. Pulte Mortgage / Opens Doors Fun Run was a success. More than 100 employees ran and walked and raised more than $1,300. This will help a family to make a housing payment while their child is receiving extended medical care. Endurance News: Taylor Phinney to Retire - This weekend in Japan, Taylor Phinney will zip up his EF Education First kit for the last time. He’ll pin on his numbers, and clip in for what is the final professional road race of a career that’s been beautiful, frustrating, and everything in between. Read more. Kenya’s Brigid Kosgei Breaks Marathon World Record - A record that seemed untouchable for years fell in 2:14:04. The run whacked 81 seconds off the previous women’s mark. “I kept saying, ‘Tomorrow is my day,’” she said. “I wanted to be the second Kipchoge — the Kipchoge for women. I focused on that.” Kosgei even made a last-minute decision to switch her shoes to match the ones Kipchoge ran in, the Nike ZoomX Vaporfly NEXT%. She had planned on wearing an earlier version of the Nike Vaporfly shoe.   Kosgei, who also won in Chicago last year, ran 2:14:04 on Sunday. Radcliffe ran 2:15:25 at the 2003 London Marathon, and the record had long seemed untouchable. For years, she was the only woman to have run a marathon in under 2 hours 17 minutes. Not only did Kosgei run under 2:15, she was close to breaking 2:14. And at age 25, she could have a long career in front of her. . Read more. Video of the Week: Interview with Tim Don - Tim Don at the iKOR Recovery Lounge   Upcoming Interviews: Sarah Thomas, an open water marathon swimmer from Colorado and cancer survivor has become the first person to swim across the English Channel four times non-stop. Sarah Thomas and the 4 x English Channel non stop Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Stay tuned, train informed, and enjoy the endurance journey!

Spark The Conversation Podcast
Episode 10 - John Flynn

Spark The Conversation Podcast

Play Episode Listen Later Sep 11, 2019 18:09


Welcome to the "Spark The Conversation" Podcast where we get to know individuals around Pulte Financial Services, what makes them unique and the collection of experiences they bring to our organization.   We're your hosts Alex Wood and Rich Soares and we're excited to bring you these interviews so you can get to know the our team members.   Our guest today is John Flynn, President of Pulte Insurance Agency.

Spark The Conversation Podcast
Episode 9 - Solongo Bars

Spark The Conversation Podcast

Play Episode Listen Later Aug 21, 2019 15:05


Welcome to the "Spark The Conversation" Podcast where we get to know individuals around Pulte Financial Services, what makes them unique and the collection of experiences they bring to our organization.   We're your hosts Alex Wood and Rich Soares and we're excited to bring you these interviews so you can get to know the our team members.   Our guest today is Solongo Bars from the Underwriting Department.

bars alex wood rich soares
Mile High Endurance Podcast
Going Pro with Kristin Louderback

Mile High Endurance Podcast

Play Episode Listen Later Aug 17, 2019 68:18


It takes guts to make the move to be a professional triathlete. We wanted to find out what that experience is like from someone who just raced her first race in the professional category. Meet newly minted professional triathlete, Kristin Louderback. Welcome to Episode #191 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance. Thanks to last week's guest coach, author and host of the Whole Athlete Podcast, Debbie Potts and our conversation on improving metabolic efficiency and optimizing health. This week's guest is professional triathlete Kristin Louderback on what it's like to make the transition from age grouper to professional and the experience of her getting her first punch on the pro card at Ironman Boulder 70.3. Announcements: If you heading to Kona this October to watch or participate in the Ironman Hawaii World Championship, Debbie Potts is organizing a meet up with Dr. Paul Laursen and to talk about how to become a fat adapted athlete, improve metabolic efficiency and optimizing health. More info Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is our most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts.   The Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.   In Today's Show: Feature interview What's new in the 303 News Video of the Week Don’t Fry Bacon Naked Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Kristin Louderback is an RRCA Certified running coach, seasoned marathoner and competitive Ironman triathlete who draws from firsthand endurance training. In addition to being a coach, runner and triathlete, Kristin is also a business owner of Train and Maintain, a combination run coaching and athlete massage business.   I've know Kristin for years, back when she was managing Run Colorado on Arapahoe Rd. I've watched her sweep into Highlands Ranch races and take the overall female win more than once. She actually helped me with the Pulte Fitness idea several years ago.   Seeing her race in Kona last year was exciting and she has not gone off and gotten her pro card. We wanted to hear what that experience was like. Ironman Boulder 70.3 Pro Women Results Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Video of the Week: Is There A Perfect Body Shape For Triathlon?   Don't Fry Bacon Naked: Type "post ironman" into Google and what do you think the first result is? Post Ironman "Blues". Post race season blues are pretty common. As athletes complete their A race goals, they often have feelings of post race blues. They have been working toward their goal for months. The bigger the goal and the greater the commitment and sacrifice, the bigger the let down after. The athlete has structured their world, organized their time, dedicated themselves to preparation, and now it's over. Here are the comments that I hear: "A little let down that I don't have a goal any more" "Empty that I don't have a date to work toward" "Feel a little anxious" "Fear that without a goal it won't be as easy to make healthy choices"     "What's New in the 303": USAT is hosting the Colorado Combine. WHAT: • Recorded times for 100 meter swim and 1600 meter run • Providing opportunity for college coaches to recruit you in   the relatively new NCAA sport of triathlon • NCAA Triathlon program discussion and skills analysis COST: FREE WHO: • The clinic will be limited to 30 individuals; no experience needed • Registration includes women 12-18 years of age USA Triathlon’s NCAA program is thriving. With 30 current programs, institutions are finding triathlon is a great addition to their varsity sport’s menus. In an effort to support recruitment needs, USAT has established junior high/high school combines around the U.S. Our focus is to expose young women to the sport and help our institutions with recruitment. More information. The 2019 Colorado Classic® presented by VF Corporation today released its most international and competitive roster of riders in the race’s history, including past Colorado Classic champions, Olympic medal winners and world champions. Read more. https://303cycling.com/open-streets-denver-and-bike-expo-highlight-family-friendly-colorado-classic-event/ Endurance News: USAT Nationals https://303triathlon.com/usat-age-group-nationals-colorado-does-well/ TAMPA, Fla. (August 13, 2019) – IRONMAN, a Wanda Sports Group company, is pleased to announce the IRONMAN® Hall of Fame Class of 2019: athletes Tim DeBoom and Michellie Jones, and IRONMAN contributors Kenneth Gasque and Jan War. The ceremony will be held on Oct. 9 during race week at the 2019 Vega IRONMAN® World Championship, in Kailua-Kona, Hawai`i. “As we have spent this year celebrating all those who make up the IRONMAN `Ohana, it is fitting that we honor these four individuals who have been some of the most successful and influential members of our `ohana,” said Andrew Messick, President & Chief Executive Officer for The IRONMAN Group. “Tim, Kenneth, Michellie, and Jan, whether through their athletic accomplishments or their contributions to our sport, left an indelible mark on the world of triathlon and IRONMAN itself. Their induction into our Hall of Fame is our way of honoring what they have meant to us and the greater IRONMAN community.” Upcoming Interviews: Chris Leiferman, winner of Ironman Boulder 70.3 and Kona qualified from Louisville last October. Dr. Kirk Parsley, sleep specialist and former Navy SEAL returning to share some new information about the most effective recovery method - sleep.  Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Debbie Potts Metabolic Efficiency and Chronic Stress

Mile High Endurance Podcast

Play Episode Listen Later Aug 10, 2019 79:17


This week's guest is coach, author and host of the Whole Athlete Podcast, Debbie Potts. We are going to be talking about metabolic efficiency, avoiding overtraining and performance in particular. Welcome to Episode #190 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance. Thanks to last week's guest run and strength coach Tom Walker from InnerFight coaching. I've been doing the strength training that Tom suggested. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is our most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts, our formulation combines clean vapor-distilled full-spectrum hemp extract with tart cherry juice, turmeric, ginger, ashwagandha, and other herbal extracts to support your body’s natural repair processes.   More natural than nonsteroidal anti-inflammatory drugs, more complete than plain hemp extract, and higher quality than most CBD products, the Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.   In Today's Show: Feature interview Don’t Fry Bacon Naked What's new in the 303 News Video of the Week Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Debbie Potts has been in the fitness industry for over twenty-five years and a competitive endurance athlete for twenty years. Along her journey, she has accomplished many goals including being nominated as one of the top one hundred best trainers in the U.S. by Men's Journal in 2004 and 2005 as well as participating in fifteen Ironman Triathlons - five of them were the Hawaii World Ironman Championship. Debbie has owned and operated her own fitness studio in Bellevue Washington since 2010 to offer an "all in one" fitness studio - now including The WHOLESTIC Method Nutritional Therapy program to transform the WHOLE person from the inside out. Let's get into the interview now with Debbie Potts.     Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.   Video of the Week: 2018 Age Group National Championships Highlight Video             Don't Fry Bacon Naked: One of my most memorable training seasons was the year that I experimented with an online, off the shelf, plan. What was unique about this plan was it's emphasis on "quality" workouts instead of "junk miles". The theory being that the high intensity training is really where the value of training lies. The approach of the plan was for the athlete to spend a greater percentage of your training on high intensity and reduce the time consuming long workouts. This plan allocated very few days for recovery. In fact, I think it was three weeks before I had the first "recovery" day on my calendar. At about 9-10 weeks into the plan, myself and a couple of other friends that were doing the same plan all got sick. We were showing all the symptoms of overtraining. It took some adjustments to avoid additional overtraining that season. Since then, I have come to appreciate and respect the generally accepted 80/20 rule as espoused by every expert, coach and pro athlete that has been on this podcast. The theory with this approach is that 80% of training should be easy and is extremely valuable. It allows for the physiological adaptations for aerobic endurance and does not over stress the body, allowing for faster recovery to be ready for the hard workouts when they have to be done. Regardless of approach, overtraining is a risk. You can reach equally high levels of stress with a high volume of 80/20 training, and it's important that you allow the body to recover adequately between workouts and training blocks like the traditional 3 week mesocycle. Training Stress Balance Signs of Over Training Testing for Over Training   "What's New in the 303": Ironman Boulder 70.3, Chris Leiferman prevailed to take first place with a time of 3:44:32. The rest of the field included Kennett Peterson, 3rd, Andy Potts, 4th, Josh Armberger (Aus) 5th and Ben Hoffman 6th. Read more.   Key Points: Official high was 93, but my car read 100 Great participation with 2800 athletes and pros Interviews with…all going to Kona: Chris Leiferman Andy Potts Skye Moench Meredith Kessler Shout out to all of our friends who raced. A special shout out to those racing 70.3 for the first time, including an athlete that I coach, Matt Emmet Run course change seemed positive.     The 2019 Colorado Classic® presented by VF Corporation today released its most international and competitive roster of riders in the race’s history, including past Colorado Classic champions, Olympic medal winners and world champions. Read more.   Endurance News: USAT Nationals: USA Triathlon is heading back to Cleveland, Ohio, the "Rock 'n Roll Capital of the World!" The Olympic-Distance Toyota Age Group National Championship will take place on Saturday, Aug. 10 while the Sprint National Championship will occur on Sunday, Aug, 11. Athletes will swim in Lake Erie and bike and run along the lake shore overlooking downtown Cleveland. Participants of both races have the chance to compete for Age Group National Titles as well as spots on Team USA in 2020.   Water temperature at Lake Erie is currently 71 degrees Fahrenheit as of 8/7/2019. According to Article IV, Rule 4.4, the wetsuit rule is stated as follows: “Each age group participant shall be permitted to wear a wetsuit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit.” Edgewater Beach Water Quality Update   USA Triathlon is aware of the recent rainfall in Cleveland that caused swimming restrictions at Edgewater Beach on Tuesday due to heightened bacteria levels. We are working closely with Cleveland Metroparks to monitor and test the water quality in Lake Erie on a continuous basis.     Form's Goggles: There are lots of smart gadgets that track running, but few track swimming — that is, if you’d like something that’s built for swimming first, as opposed to a device with swim-tracking features tacked on. Form, a new fitness company founded by former Recon Instruments employees, is looking to solve this problem with its first product, the $199 Swim Goggles. Read more.   Pickleball     Upcoming Interviews: Debbie Potts, host of the Whole Athlete Podcast and author of the book by the same title. Dr. Kirk Parsley, sleep specialist and former Navy SEAL returning to share some new information about the most effective recovery method - sleep.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Run Strength with Tom Walker

Mile High Endurance Podcast

Play Episode Listen Later Aug 3, 2019 70:26


Welcome to Episode #189 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance. Thanks to last week's guest Terence Steinberg who is getting ready to row across the Atlantic starting this December for what he is know as the United World Challenge. It's one of the most incredible feats of endurance and mental toughness that we've come across. If you are in the area and want to meet Terence, you can go to a free 1-hr lunchtime chat at Black Lab Sports on August 13th, 12-1:15 MT. Detail at  https://www.eventbrite.com/e/inspiration-as-fuel-stories-of-a-journey-to-solo-row-the-atlantic-tickets-66104178377 This week's featured guest is run and strength coach Tom Walker from InnerFight coaching. They have a run strength program that really sounded interesting. You'll hear more about it a few minutes, but I love that it is training that you can do without going to a gym or buying any additional equipment. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is our most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts, our formulation combines clean vapor-distilled full-spectrum hemp extract with tart cherry juice, turmeric, ginger, ashwagandha, and other herbal extracts to support your body’s natural repair processes. More natural than nonsteroidal anti-inflammatory drugs, more complete than plain hemp extract, and higher quality than most CBD products, the Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. In Today's Show: What's new in the 303 News Video of the Week Feature interview Don’t Fry Bacon Naked Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Tom is one of InnerFight's endurance and performance coaches. He blends nearly 10 years of coaching experience with a BSc (Hons) Degree in Applied Sport Science and competitive experience at national and international level. Tom takes a wise interest in all endurance sports but works closely with high performance athletes, middle to long course triathletes and ultra runners. Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Video of the Week: Run Strong - SL 1/4 Box squat   Don't Fry Bacon Naked: If you are a runner, you are going to have to do strength training. Whether it's to prevent injury or to rehabilitate an injury. If you've ever experienced a running injury and gone to see a physical therapist, they don't just stretch you, give you a massage and send you on your way. They will likely prescribe some strength training to develop functional strength in whatever muscle groups that have lost their ability to provide the correct function movement. If you've ever gone through the process of having a functional strength test and been prescribe strength training, a qualified PT will also make sure you are doing the exercise correctly. Take the video of the week with the 1/4 box squat as an example. Note how the knee tracks straight in the example demonstrated by Tom. If you have weak glutes, you may find that your knee collapses. If that happens, either use a lower height step or use a hand rail. If you don't have a exercise step, use the stairs in your house or office and grab onto the handrail for support. Watch your knee tracking in the mirror or look down at your knee to make sure it stays aligned with your ankle and hip joints. As you continue to do the exercise regularly, you will begin to get stronger. When you see that you are able to perform the exercise correctly for the full set, you can graduate yourself to either a higher step or remove the crutch of the hand rail. "What's New in the 303": Big weekend with Ironman Boulder 70.3 coming up. Julie Moss and Wendy Ingram will be racing. Plus, the Kyle Pease Foundation has a team at Ironman Boulder 70.3 coming up this weekend. More details coming from Brent. Two of paratriathlon’s biggest stars were honored Wednesday night in Los Angeles at the ESPY Awards, ESPN’s annual celebration for all things sports. Paralympians Allysa Seely and Mark Barr took home the ESPYS for best female and male athletes with a disability, honored for their dominant 2018 seasons. Read more. Join SwimLabs for a special fundraising day for Swim Across America – Denver at Grant Ranch on Sunday, July 21 from 7:30AM – 9:30AM! Open water swimming will be FREE but we highly encourage a donation amount of your choice. All proceeds will be going to SAA Denver’s local partner Children’s Hospital Colorado to help raise money for pediatric cancer research. Read more. Endurance News: https://www.nytimes.com/2019/07/25/nyregion/newyorktoday/nyc-news-bicycle-safety.html?register=email&auth=register-email Today Mr. de Blasio is scheduled to unveil what he is calling a “green wave” bicycle plan. It includes $58.4 million in investments over five years and a commitment to annually build 30 miles of protected bike lanes. (As Streetsblog has reported, Staten Island has “just 100 yards of protected bike lane on a single road.”). The police will also pursue drivers at “crash-prone intersections” for speeding, blocking bike lanes and failing to yield, according to the plan. (In the last few weeks, the police said they have given more than 7,000 summonses to drivers for failing to yield and blocking bike lanes.) The city will also install 2,000 bike parking spaces annually and look into creating a “high-capacity bicycle parking system.” https://www.cyclingweekly.com/news/racing/tour-de-france/egan-bernal-says-winning-tour-de-france-2019-feeling-happiness-dont-know-describe-433099 Egan Bernal said he can’t describe the feeling of happiness after winning the Tour de France. The Team Ineos rider has made history as the first Colombian to ever win the yellow jersey, while also being the youngest victor in the post-war era. Bernal was overwhelmed by the occasion as he won the Tour in just his second time in the race at 22-years old.   Upcoming Interviews: Debbie Potts, host of the Whole Athlete Podcast and author of the book by the same title. Dr. Kirk Parsley, sleep specialist and former Navy SEAL returning to share some new information about the most effective recovery method - sleep. Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16)   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Solo Row Across The Atlantic with Terence Steinberg

Mile High Endurance Podcast

Play Episode Listen Later Jul 27, 2019 61:37


Welcome to Episode #188 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance. Thanks to last week's guest coach Will Murray joining us to talk about how we can develop Post Traumatic Stress to events in our lives that affect our ability to function and perform. Today's guest is preparing for an extraordinary feat of endurance. Terence Steinberg is getting ready to participate in a rowing race across the Atlantic starting this December. We are going to hear more about the United World Challenge and the Talisker Whisky Atlantic Challenge in just a bit. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details. In Today's Show: What's new in the 303 News Don’t Fry Bacon Naked Video of the Week Feature interview Upcoming Interviews "What's New in the 303": https://303cycling.com/mines-colorado-classic-trailblazing-women-panel-july-26th-dont-miss-this-one/  The Colorado Classic, a four-stage women’s pro road cycling race, and Colorado School of Mines, are joining forces to celebrate trailblazing women, athletes, and engineers as a part of the climb to this year’s Colorado Classic (August 22-25). Ironman Boulder 70.3 coming up on August 4th Dennis vanderhoven damien   Endurance News: https://ragbrai.com/routemaps/2019-route-maps/     Shout out to all those doing races this weekend.  Special good luck to one of my co-workers and friends in Ohio racing Ohio Ironman 70.3.  Crush it Kelly Garland!   Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: A little history: Sir Charles "Chay" Blyth CBE BEM (born 14 May 1940) is a Scottish yachtsman and rower. He was the first person to sail single-handed non-stop westwards around the world (1971), on a 59-foot boat called British Steel.   Blyth was born in Hawick, Roxburghshire. He joined the British Army Parachute Regiment when he was 18 and was promoted to Sergeant at the age of 21. In 1966, while in the army, Blyth, together with Captain John Ridgway, rowed across the North Atlantic in a 20 ft open dory called English Rose III. After successfully completing this in 92 days, Blyth was awarded the British Empire Medal (BEM).   Rowing the Atlantic first became mainstream when the first Atlantic Rowing Race was launched by Sir Chay Blyth, after reflecting on his own ocean row that propelled him to international fame. This was the Port St. Charles, Barbados Atlantic Rowing Race. Thirty double-handed teams lined up at the start line in a "one design" rowing boat just outside Los Gigantes marina on Sunday 12 October 1997. The race was won by Kiwi Challenge, rowed by Rob Hamill and Phil Stubbs after 41 days at sea. Second place went to the French crew of Atlantik Challenge, Joseph Le Guen and his partner, a double convicted murderer, Pascal Blond.   Fast forward to today.    Terence Steinberg is preparing to compete in a 3,000 mile rowing race across the Atlantic.  As you will hear he is doing this for the UWC (United World Colleges), which is a global movement that makes education a force to unite people, nations and cultures for peace and a sustainable future.    The movement began in 1962 when Atlantic College in Wales, UK admitted its first students. The Cold War raged and UWC set out to bring together young people from different nations to act as champions of peace through an education based on shared learning, collaboration, and understanding. UWC has since gained global recognition a catalyst for international understanding, and today teaches 3,000 college students each year in 17 locations on 4 continents. Students come from more than 155 countries, each selected for their demonstrated promise and potential. The Talisker Whisky Atlantic Challenge: The World’s Toughest Row. The premier event in ocean rowing – A challenge that will take you more than 3000 Miles west from San Sebastian in La Gomera, Canary Islands (28oN 18oW) to Nelson’s Dockyard English Harbour, Antigua & Barbuda (17oN 61oW). The annual race begins in early December, with up to 30 teams participating from around the world. The race structure brings together an environment where teams from across the globe gather in the race village San Sebastian in La Gomera, Canary Islands.     Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.   Video of the Week: Talisker Whisky Atlantic Challenge 2017 - Race Promo           Don't Fry Bacon Naked: Last week we discussed how to not get burned by getting your altitude acclimatization right.  The example we were discussing was Bill had been at sea level for a week, came back to Colorado to do the Triple Bypass and felt a lack of fitness. How much of that was due to a loss of altitude acclimatization? How quickly to make an altitude acclimatization?  http://www.bodyresults.com/e2deacc.asp According to Lawrence Armstrong, PhD, in his book, Performing in Extreme Environments (1), the rate of disappearance of the body’s adaptations to high altitude varies widely from person to person; just as it’s difficult to tell who exactly will experience signs of altitude illness, it’s hard to know how long your acclimatized state will last once you descend from high altitude. If you spend less than a day or two at altitude (say, on a moderate climb of a peak like Baker or Rainier, where most people return to sea level within 24 hours of reaching the summit), your body will not have had enough time to permanently adapt to the altitude. The composition of the blood changes after about 2 weeks of altitude exposure by producing more red blood cells and hemoglobin (the iron-protein compound that transports oxygen) (3) but most people climbing peaks in the Pacific Northwest are only exposed to elevation for about 3-4 days at a time.   Training acclimatization time needs to be longer as the altitude becomes higher. Training for 14 days at or above 6,500 feet (as at the U.S. Olympic Training Center in Colorado Springs) and 28 days at or above 8,000 feet are currently the best recommendations for athletes wishing to compete at similar elevations, while complete adaptation to the extreme altitude of 13,000 feet is possible after a continuous stay for 14 months (3). Obviously, climbers have a tiny fraction of this time open to them.   One study cited by Armstrong indicates that the red blood cell volume of high-altitude natives (people who spend most of their lives above 7000 ft) decreases as quickly as ten days after spending time at sea level. Someone spending several hours to perhaps a day or two at altitude simply won’t have enough time for any long-lasting physiological changes. Those who choose to trek in Nepal, however, or participate in an expedition-type climb of a peak over 15,000 ft will have to spend a substantial amount of time adapting to the altitude in order to prevent altitude sickness. This is why climbers who gradually ascend their first peak in Alaska, Bolivia, Chile, or the Himalayas in order to get properly acclimatized can then speed up subsequent peaks, because the body’s ability to perform physical work at high altitude can persist for a few weeks (2). Through personal discussion with our African guide, cook, and porters on Mt. Kilimanjaro, and in talking with local Northwest guides and rangers who spend a lot of time on the mountains, we learned that they typically spend a week in the mountains above 10,000 ft and a week back home; their acclimatization and improved cardiovascular function may persist for several months after returning from altitude, and allows them to make subsequent trips quite easily without needing extra time to adapt. https://www2.palomar.edu/anthro/adapt/adapt_3.htm How quickly to lose altitude advantage? How does living at altitude affect how quickly you lose or gain altitude adaptations? https://www.princeton.edu/~oa/safety/altitude.html What is High Altitude?   Altitude is defined on the following scale High (8,000 - 12,000 feet [2,438 - 3,658 meters]), Very High (12,000 - 18,000 feet [3,658 - 5,487 meters]), and Extremely High (18,000+ feet [5,500+ meters]). Since few people have been to such altitudes, it is hard to know who may be affected. There are no specific factors such as age, sex, or physical condition that correlate with susceptibility to altitude sickness. Some people get it and some people don't, and some people are more susceptible than others. Most people can go up to 8,000 feet (2,438 meters) with minimal effect. If you haven't been to high altitude before, it's important to be cautious. If you have been at that altitude before with no problem, you can probably return to that altitude without problems as long as you are properly acclimatized.   What Causes Altitude Illnesses?   The concentration of oxygen at sea level is about 21% and the barometric pressure averages 760 mmHg. As altitude increases, the concentration remains the same but the number of oxygen molecules per breath is reduced. At 12,000 feet (3,658 meters) the barometric pressure is only 483 mmHg, so there are roughly 40% fewer oxygen molecules per breath. In order to properly oxygenate the body, your breathing rate (even while at rest) has to increase. This extra ventilation increases the oxygen content in the blood, but not to sea level concentrations. Since the amount of oxygen required for activity is the same, the body must adjust to having less oxygen. In addition, for reasons not entirely understood, high altitude and lower air pressure causes fluid to leak from the capillaries which can cause fluid build-up in both the lungs and the brain. Continuing to higher altitudes without proper acclimatization can lead to potentially serious, even life-threatening illnesses. Acclimatization   What is altitude illness? The major cause of altitude illnesses is going too high too fast. Given time, your body can adapt to the decrease in oxygen molecules at a specific altitude. This process is known as acclimatization and generally takes 1-3 days at that altitude. For example, if you hike to 10,000 feet (3,048 meters), and spend several days at that altitude, your body acclimatizes to 10,000 feet (3,048 meters). If you climb to 12,000 feet (3,658 meters), your body has to acclimatize once again. A number of changes take place in the body to allow it to operate with decreased oxygen. The depth of respiration increases. Pressure in pulmonary arteries is increased, "forcing" blood into portions of the lung which are normally not used during sea level breathing. The body produces more red blood cells to carry oxygen, The body produces more of a particular enzyme that facilitates the release of oxygen from hemoglobin to the body tissues.   Are there genetic dispositions to altitude? There is considerable variability between individuals and between populations in their ability to adjust to the environmental stresses of high mountain regions.  Usually, the populations that are most successful are those whose ancestors have lived at high altitudes for thousands of years.  This is the case with some of the indigenous peoples living in the Andes Mountains of Peru and Bolivia as well as the Tibetans and Nepalese in the Himalaya Mountains.  The ancestors of many people in each of these populations have lived above 13,000 feet (ca. 4000 meters) for at least 2,700 years. More from The Sports Gene by David Epstein in Chapter 14.   Upcoming Interviews: Tom Walker from InnerFight Coaching on run strength training programs to prevent injury and promote performance. Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16)   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Will Murray on PST and Phobias

Mile High Endurance Podcast

Play Episode Listen Later Jul 20, 2019 89:29


Welcome to Episode #187 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance. Thanks to last week's guests Brent and Kyle Pease, the first push-assist brother duo to complete the IRONMAN World Championship who joined us to tell their story through the book, Beyond the Finish, an inspiring memoir about brotherhood and relentless determination. The book and the interview really inspired me.  Check out KylePeaseFoundation.org  The Kyle Pease Foundation to learn how you can support their cause.  Bill, how much harder do you think it would be to do an Ironman pulling and pushing someone? In today's show we have coach Will Murray joining us to talk about how we can develop Post Traumatic Stress to events in our lives that affect our ability to function and perform. It's an interesting area and one that many listeners may be able to identify with. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details. In Today's Show: Feature interview Video of the Week Don’t Fry Bacon Naked What's new in the 303 News Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Will Murray is a trained mental skills coach and has authored numerous articles and books.  I recommend that you go to the MHE endurance website and check the links to Will's recent article and book on the Main page and there are several links to his work on the Resources page.    Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.   Video of the Week: Getting frank about IM Frankfurt     Dialing in heat management Dialing in hydration and salt intake How to get to Kona Ironman Cairns and Frankfurt No point getting to Kona fried 700 meters with a 12 minute lead Showing up to regional champs to qualify, but if had an early season lower competition. Under the point system, she would have qualified. Blood tests in balance.   Don't Fry Bacon Naked: Heat management and acclimatization occurs with regular exposure to heat while performing aerobic exercise for 10 days.  https://www.gssiweb.org/sports-science-exchange/article/sse-153-heat-acclimatization-to-improve-athletic-performance-in-warm-hot-environments Of course there's the fluid and sodium con course there's the fluid and sodium consumption required to keep your body hydrated.  The best advice is to test and don't guess. Bonus:  Follow up to last week's discussion about OWS sighting and straight line swimming. If you remember we were talking about how to stay relaxed while OWS.  I mentioned I like to count my strokes.  It takes my mind off the environment and how I'm feeling and it places my attention somewhere else (keeping track of my counting).  This serves a secondary purpose as well.  If you know your SPL (Strokes Per Length) of a 25 meter pool, for example.  Let's say for the sake of example that it takes you 20 strokes per length.  You know that for every 20 strokes your are going approximately 25 meters, then you can extend that math linearly.  40 strokes equals 50 meters, 80 equals 100, etc.  The key is to find your SPL for a 25M or convert your SPL for 25Y to 25M.  If you know the distance between buoys in a race, let's say the buoys are every 200 meters, you know it should take approximately 160 strokes or 80 right hand entries.  We also talked about reaching as far as you can to the shore or the buoy.  The goal is to elongate your body and streamline so that you have balance in the water and glide a bit.  As long as you are already thinking about getting a good reach, be intentionally about your hand entry. When you sight the buoy or landmark, take the mental snapshot and place your next hand entry just to the side of the landmark.  If it's your right hand, try to intentionally place it just to the right of the mark.  Be as precise as you can and do it for the left hand.  Now imagine a line running from the landmark straight down below the water surface.  Then imagine that line painted directly below you and extending behind you (as it would be in a pool).  With your extended hand entering just adjacent to the landmark, now paint a line with than hand adjacent tp the line that runs from the landmark, directly below the surface and then under and behind you.  Part of swimming straight is also making sure you have a consistent stroke length and on both sides. Keep track of where each hand completes the stroke. I like to touch my thigh with my thumb as my hand completes the stoke.  Note if your hands are touching the same part of your thigh on both sides.  Another tip that can assist with swimming straight is using a tempo trainer in the pool to learn a balanced cadence so the timing of each hand entry is symmetric.  If the timing of stroke on both sides are consistent and the stroke length are the same, you will set yourself up for success. Next week:  How quickly to make an altitude acclimatization?  How quickly to lose altitude advantage?   "What's New in the 303": https://303triathlon.com/boulder-peak-triathlon-delivers-meehan-standifer-champs/  I have two confessions to make about this race.  Confession #1 is that I raced way above my fitness level this year.  I was two minutes faster than last year, but I was as sore as I've ever been from a race or hard workout.  I knew I was in trouble on Sunday night, but by Monday morning I could barely get out of bed. It's not that I didn't know my training was insufficient, it's that I underestimated how sore I would be after.  This leads to Confession #2.  I spoke to you on Sunday after the race. I had just been looking at my TrainingPeaks file and saw a 25. something number.  I answer your call and somewhere in our call I told you that my bike seemed to be really fast.  I said I think my average speed was 25. something. Even when I was saying it, I knew how absurd that average speed would be for that course.  I've never hit an average or 25 for an Olympic let alone a Sprint. I think I was more wrecked on Sunday than I realized and had complete race brain. https://www.coloradoclassic.com/  We have the Colorado Classic coming August 22 to 25. https://303cycling.com/governor-jared-polis-proclaims-july-17-as-colorado-classic-equity-in-cycling-day/ “With this proclamation making July 17 Colorado Classic Equity in Cycling Day, I want to inspire women athletes and highlight equity in pro cycling because equality matters, in athletics, the workplace, and in all walks of life.” https://303cycling.com/triple-bypass-its-about-the-journey/ The Triple Bypass, is really a journey, and it’s about the journey, not the finish as much. It’s about all the people you meet riding, the history that is passed by and the many miles high in altitude testing our fortitude and sense of wanting to accomplish something. It doesn’t matter how fast, slow or somewhere in between— as long as you finish and have fun! Endurance News: Tour de France impressions this week:  I watched Stage 11 from Albi to Toulouse.  I was impressed by the how well they keep content overlays to carry 4-5 hours of coverage.  Some of my favorite features are the inside the peloton cameras and the new Lexus sponsored 3D holograph model that they use to describe rider positions in various conditions.  The interviews with race directors, riders, to get their public comments. Cyclists are so cordial, polite, and generally try to be as non-controversial as possible.  Case in point, the race director from TEAM JUMBO - VISMA was interviewed about the Stage 10 win by WOUT VAN AERT.  When asked about the way Education First team played the cross winds in Stage 10, he very politely said that he could not make any judgement about any team, but that his team had been vigilant at the time they hit the crosswinds and made the right moves at the right time. I also love learning the history of the race.  One of my favorites this were was the story of Henri Cornet winning the 1904 tour where there where he learned that he won in November after the Tour.  What happened is the first 4 riders were eventually disqualified. They had jumped a train and rode to the finish.  Riders on the train who saw the riders later read about them winning by hours ahead of the peloton and then reported them to the authorities.  Since I don't have time watch 4 hours of the tour every day, I like to follow it on The Move podcast. You just get this completely unfiltered assessment and it's boiled down to an hour. Lance Armstrong presents a singular perspective on the world’s most iconic cycling races, including the Tour de France and the Classics, as well as the broader endurance sports scene. Not your typical cycling or sports podcast, THEMOVE brings listeners deep inside the racing action, imparting insights from someone who knows the suffering and splendor like no one else. In addition to  course previews and timely race analysis from Armstrong’s distinct point of view, the audience also gets to hear from featured guests, who regularly swing by the THEMOVE studio to join the always-lively conversation. Guests have included former teammates like George Hincapie during the Tour de France, and Mark Allen and Dave Scott in advance of the IRONMAN World Championship. These two worlds came together on one particular story. On The Move podcast, Lance Armstrong was talking about how some of the best race directors back in the US Postal and 7-11 teams would monitor the channels of the other riders to here their tactics and observations and plans about the race course.  Bob Roll told the same story, but with a twist. He described how Lance's team knew that other team's monitored each other's channels - not just during the race, but even in the evening. Lance's team staged a misinformation campaign to make the eavesdropping teams believe that Lance had food poisoning or was ill.  The eavesdropping teams discounted Lance in their race plans and Lance and team took advantage of the lack of vigilance and rode right past them on a key climb. Upcoming Interviews: Tom Walker from InnerFight Coaching on run strength training programs to prevent injury and promote performance. Terence Steinberg who going to tell us about the United World Challenge and his quest to row across the Atlantic ocean this coming Winter. Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16) Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Beyond the Finish with the Pease Brothers

Mile High Endurance Podcast

Play Episode Listen Later Jul 13, 2019 105:39


Welcome to Episode #186 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance. Thanks to last week's guest Nige Tassell on the book Three Weeks Eight Seconds.  It's a great book to read while watching the Tour de France. The story of the 1989 Tour as told in the book is told with such insight and detail that it really helps the reader get the game within the game, so-to-speak. Grab a copy of the book if you love cycling and the Tour, or if you just want to read a great story told by a great writer with a passion for a topic. Prepare to be inspired! Prepare to be moved in today's show. If you've been following the show, you certainly got a chance to hear a little from the Newton Running athlete panel over Ironman Boulder weekend.  Brent and Kyle Pease, the first push-assist brother duo to complete the grueling IRONMAN World Championship and founders of The Kyle Pease Foundation, join us to tell their story through the book, Beyond the Finish, an inspiring memoir about brotherhood and relentless determination. As you will hear shortly, Kyle is the brains and Brent the brawn in the brotherly bonded duo that has inspired people around the globe and helped all of us develop a better perspective on what cerebral palsy is, its variations, and that the people afflicted are people with personalities, ambitions, have dreams, want to be inspired and to inspire others, and yes, are sometimes athletes….even Ironmen. Thanks to last week's discussion guest Nige Tassel who tells the story of the most famous bike race I the world and this epic battle in the book Three Weeks Eight Seconds. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details. In Today's Show: Feature interview Tour highlight Video of the Week Don’t Fry Bacon Naked What's new in the 303 News Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: I first became aware of the Pease Brothers at Ironman Boulder in 2017 and again in Kona in 2018.  It wasn't until the Newton athlete panel at this year's Ironman Boulder that I really got a chance to hear some of their story.  Jerry Lee purchased a copy of the Pease Brother's book, "Beyond the Finish" for all of the fans at the event.  After hearing their story, I was eager to read about it.  We're excited to interview them about the book, about their racing, about their bond, and about the inspiration that spills out all around them.  Let's get into the interview.   Video of the Week: Brothers conquer Ironman triathlons together despite one's cerebral palsy   Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Don't Fry Bacon Naked: Last week we introduced this segment with a discussion about really worthwhile test to get done, which is glycogen muscle ultrasound.  I've had it done and had athletes get it done.  It has helped reveal low glycogen levels, which can show symptoms if are severe enough.  It can also be high enough to not show many symptoms, but low enough that it could be revealed to you in a long race of two hours or more. The point being that if your glycogen stores are low, you could bonk much earlier than you might expect. This week's lesson is about open water swimming and safety. This past weekend I was at one of our local spots for open water swimming.  We had a little scare with a swimmer last weekend.  A family was OWS for the first time and one person had a bit of a panic attach and another was overdue at the shore and there was a concern for his safety and an informal search that ensued.  Fortunately the overdue family member turned up and all was well.  OWS is an experience that can cause anxiety, particularly for less experienced swimmers.  There are a number of factors that cause feelings of panic. Some are genuine fear of drowning, but its typically caused by a number of factors that are physiological as well.  Episodes 27 and 85 with coach Will Murray "What's New in the 303": https://303triathlon.com/kirstens-race-tips-for-boulder-peak/ https://303triathlon.com/boulders-clare-gallagher-wins-western-states-trained-in-the-arctic/ Triple Bypass       Endurance News: Skip this week   Upcoming Interviews: Next week we will have coach Will Murray on phobias and post traumatic stress. Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16)   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Three Weeks Eight Seconds with Nige Tassell

Mile High Endurance Podcast

Play Episode Listen Later Jul 6, 2019 88:20


Welcome to Episode #185 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. This weekend is the start of the 2019 Tour de France.  The tour starts in Bruxelles, Belgium and will cover 3,460 km over 21 stages ending on the Champs Elysees in Paris on July 28.  Some years there are some clear favorites. Some years there are classic battles.  Since the Tour de France began in 1903, there have always been efforts and drama. The 1903 Tour de France was the first cycling race set up and sponsored by the newspaper L'Auto, ancestor of the current daily, L'Équipe. It ran from July 1 to 19 in six stages over 2,428 km (1,509 mi), and was won by Maurice Garin. The 1989 Tour de France was the 76th edition of the Tour de France, one of cycling's Grand Tours and generally considered the most famous bike race in the world. The race consisted of 21 stages and a prologue, over 3,285 km (2,041 mi). It started on  July 1 1989 in Luxembourg before taking an anti-clockwise route through France to finish in Paris on 23 July. What made the race so incredible was the GC battle between Greg LeMond of the AD Renting–W-Cup–Bottecchia team, who had spent the previous two seasons recovering from a near-fatal hunting accident. His rival, two-time Tour winner Laurent Fignon (Super U–Raleigh–Fiat). In honor of this weekend begin the start of the Tour, we have author Nige Tassel who tells the story of the most famous bike race I the world and this epic battle in the book Three Weeks Eight Seconds. Thanks to last week's discussion guest Darryl Griffiths of Shotz Nutrition to talk about sweat testing, hydration and fueling.  I'm really excited about this topic. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details. In Today's Show: Feature interview Video of the Week Tip of the Week What's new in the 303 News Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989     Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. About the interview: It's interesting that we are getting the book in the US two years after it was published in Germany.  It was published in Spanish before English.  7 Eleven team at Tour de Trump using the aero bars and Ron Keifel Don't Fry Bacon Naked: Why the new segment and how the title was derived. The naming of Early career management development Collection of personal experiences Topics inspired by real life experiences and supported by the context of our expert guests Quest for knowledge and what coaching is for me Podcast as a way to learn How and why I became a coach Last week we had Darryl Griffiths to talk about sweat testing.  He showcased how his company's protocol works for determining an athlete's sweat rate and sodium concentration to help athletes know factually how much sweat and sodium they are losing in certain environmental conditions.  I love this interview because it really helps crack the performance code for any athlete.  We use the term "no guessing" a lot on this show and it really is part of a philosophy that I embrace with respect to training.  I encourage my athletes to know the facts with respect to their body's sweat rate, sodium concentration, metabolic rates, and glycogen stores.  We can do some of this ourselves, as in the DIY version of a sweat rate test, however some tests need to be done in a lab.  While I know exactly how much training an athlete is performing and have performance data to indicate to see if the training objectives are being met, I don't know what's really going on inside the athlete's body without some additional information. The past week I had my weekly meeting with Matt to review testing results from CU Sports Medicine and Performance.  Matt is training for his first 70.3 and has been building is training volume steadily with periodic field testing and recovery weeks.  He has one "rest day" each week.  Again, I know how much training volume he is performing, but we didn't yet know his fuel metabolism (fuel economy) at different intensities or his glycogen stores (how well he's refilling the gas tank after each training day). Matt got his test results back and indicated a below average to very low "Fuel Rating" for various leg muscles.  This tells Matt that his fuel storage is not keeping up with the demands of training.  Keep in mind that we follow the 80/20 rule, generally speaking so we try to avoid "grey zone" training.  Add to the this test result, that Matt has been challenged to get his HR in target zones during some run sets recently.  This sets off some alarms for me as a coach.  Back when we did the interview with Dr. Inigo San Milan, he explained that We have just started tracking his macronutrients, so it will be interesting to see where this takes us.  We are also going to start tracking sleep data.  Not just reported hours of sleep, but actually collecting data. I learned from my time as a failing math major in college, if it doesn’t add up, you don’t have all the numbers. We may need some help unlocking some knowledge with respect to nutrition and sleep.  If needed, we'll reach out for expert advice.  We have a pretty solid set of experts to put him in touch with. Video of the Week: Greatest Tour de France Finish, 1989!       "What's New in the 303": https://303triathlon.com/simon-butterworths-tale-from-im-cork-grab-a-guinness-great-read/ https://303triathlon.com/product-review-elite-tri-box/ https://303cycling.com/the-pros-closet-growing-way-beyond-closet/ 303Radio - 303Radio and Lance Panigutti Boulder Peak coming up on July 14th       Endurance News: https://olympics.nbcsports.com/2019/07/01/sarah-true-ironman-collapse/   Upcoming Interviews: Brent and Kyle Pease, the first push-assist brother duo to complete the grueling IRONMAN World Championship and founders of The Kyle Pease Foundation, announce the upcoming release of Beyond the Finish, an inspiring memoir about brotherhood and relentless determination. Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16) Will Murray on phobias and post traumatic stress.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Sweat Rate and Hydration with Darryl Griffiths

Mile High Endurance Podcast

Play Episode Listen Later Jun 29, 2019 89:04


Welcome to Episode #184 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. This week we have Darryl Griffiths of Shotz Nutrition to talk about sweat testing, hydration and fueling.  I'm really excited about this topic.  This has been one of the areas that has challenged me personally throughout my history with longer distance races.  I feel like after working with Inigo San Milan and Bob Seebohar, combined with field testing, I was finally able to get the information I needed to not guess. Thanks to last week's discussion guest TO and the breakdown of Ironman Boulder.  We are looking forward to seeing him in Kona. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details. In Today's Show: No guessing with Darryl Griffiths No guessing on Last week in the 303; racing in cold weather discussion What's new in the 303 News Independency Day Week Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Darryl Griffiths is the founder and CEO of Shotz Sports Nutrition, an Australian Company that provides customizable nutrition solutions for athletes.   Passionate about sports nutrition, providing personalized nutrition strategies and advice to hundreds of world-class athletes for the past twenty years. All insights about nutrition for athletes have come from research, questioning, testing what works and what doesn’t and learning in the field by working closely with athletes, in training and competition.   All about health, sport and fitness, participating in mountain biking, football, ocean paddling, triathlon and many other sports because there is nothing like first hand experience to get a better understanding of the nutritional challenges faced by athletes.   Sweat. Think. Go Faster March 1, 2015 'Sweat. Think. Go Faster'​ is a must read book for endurance athletes, at every level of competition. Nutritional issues on race day are one of the biggest hurdles endurance athletes face. This book turns race day nutrition from an issue into an advantage, detailing everything you need to tailor a nutrition strategy based on your unique physiological makeup and the conditions you're competing in. Griffiths spells out everything he's learnt over 20 years working with the world's best endurance athletes, with one simple shared goal - to help them go faster and finish stronger. Easy to read, clearly laid out, featuring candid interviews with professional and experienced athletes, 'Sweat. Think. Go Faster' will change the way you think about sports nutrition forever. Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Discussion: No guessing on metabolic rates and zones No guessing on muscle glycogen and fuel stores Warning signs include not being able to reach higher heart rates Listen to "no guessing" with Dr. Inigo San Milan Part 1 #122 and Part 2 #124 Recertification Video of the Week: The Sweat Test with Darryl Griffiths from Shotz Nutrition         "What's New in the 303": https://nypost.com/2019/06/24/bear-crosses-road-halts-colorado-marathon/ We totally called this.  https://303triathlon.com/usa-triathlon-teams-with-usa-swimming-and-us-masters-swimming/ A new race from Without Limits. https://303triathlon.com/cats-out-of-the-bag-save-the-date-for-the-boyd-lake-bash-multisport-festival/ Boulder Peak coming up in two weeks. https://303triathlon.com/the-peak-the-race-the-experience-by-kirsten-smith/ 303Radio - 303Radio       Endurance News: https://www.latimes.com/science/la-sci-gut-bacteria-boost-marathon-runners-20190625-story.html https://sports.yahoo.com/usa-cycling-hires-safesport-director-192158122--spt.html SafeSport training and recertification process (if we have time) Upcoming Interviews: Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989 Brent and Kyle Pease, the first push-assist brother duo to complete the grueling IRONMAN World Championship and founders of The Kyle Pease Foundation, announce the upcoming release of Beyond the Finish, an inspiring memoir about brotherhood and relentless determination. Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16) Will Murray on phobias and post traumatic stress.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Newton Running Athlete Panel

Mile High Endurance Podcast

Play Episode Listen Later Jun 22, 2019 87:16


Welcome to Episode #183 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. This week we have a really interesting discussion for you.  Think about the people that have left a legacy in triathlon.  Who is the first person who comes to mind?  This week we are sharing a panel discussion with 5 athletes who are creating legacies as they continue to race.  We have Kyle and Brent Pease (the Pease brothers), Chris McDonald, Craig Alexander (Crowie), and Andrea Ramos.  The event was hosted by Newton Running and owner Jerry Lee.  It was facilitated by Andrew Maxwell and the central discussion was about what legacy they want to leave in the sport.  It's personal for each and we hope you will feel a connection to one or more of these stories. Thanks to last week's guest TO and the breakdown of Ironman Boulder.  We are looking forward to seeing him in Kona. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details. In Today's Show: Leaving a Legacy Race preparation and inclement weather plan Independency Day race and ride opportunities What's new in the 303 News Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Craig Alexander, three-time world IRONMAN World Champion. Learn about his path and what’s it’s like to win it all. Chris McDonald, multi-time Ironman champion and founder of Big Sexy Racing. Learn about his journey to becoming a champion and who he transformed himself and wanted to inspire others. The Pease brothers–the team of brothers who conquered Kona last year. Kyle has cerebral palsy and Brent pulls him in the swim, on bike trailer and pushes him in the run. Check out this ARTICLE Andrea Ramos, from Mexico and of “Mortal Athlete” is part of a movement to involve others in sport and share her passion. Newton’s own Andrew Maxwell will lead the panel and there will be time for some Q & A. I asked Andrew what he most hopes to learn tomorrow and he said, “I want to really find out their why and what legacy they hope to leave behind in this sport we all love.” When we go to the panel interview here in a minute, it's going to start with Newton Running owner Jerry Lee.  He kicks off the panel with a quick plug for some new Newton models that are coming out later this year, which is news in itself.  The panel interview is about 40 minutes.  Enjoy.  Stay with us and don't miss the post interview discussions, news, race preparation tips and more. Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Discussion: What kind of legacy do you want to leave? Who do you want to hear more from?  Pease Bros?  Chris McDonald?  Crowie?  Andrea Ramos? Video of the Week: Danny Macaskill: Danny Daycare   "What's New in the 303": Boulder Sunrise and Lake to Lake Triathlon Two new podcasts on 303Radio - 303Radio Endurance News: https://303triathlon.com/national-triathlon-week-approaching-june-24-30/ https://303triathlon.com/tulsa-awarded-new-ironman/ Tulsa was one of four finalists for the endurance triathlon in 2020. Other finalists were Des Moines, Iowa; Fayetteville, Arkansas; and Memphis, Tennessee. Upcoming Interviews: Brent and Kyle Pease, the first push-assist brother duo to complete the grueling IRONMAN World Championship and founders of The Kyle Pease Foundation, announce the upcoming release of Beyond the Finish, an inspiring memoir about brotherhood and relentless determination. Carole Sharpl, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16) Will Murray on phobias and post traumatic stress. Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989 Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Fathers Day and IM Boulder with Tim O'Donnell

Mile High Endurance Podcast

Play Episode Listen Later Jun 15, 2019 63:52


Welcome: Welcome to Episode #182 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.  Happy Father's Day weekend!  Bill and I are celebrating in the back yard with the barbecue going.  Want another beer, Bill?This is not that kind of Father's Day celebration.  That's what you are doing today we hope.  Today we celebrate the weekend with one a dad who was on the podium Ironman Boulder.  That's right, we have Izzy's dad what's his name?  Oh that's right, Timothy O'Donnell.  We are going to chat with TO about Ironman Boulder, his plans for prepping for Kona and how he hopes to be spending his Father's Day. Thanks to last week's guest Sam Long and the pre race interview.  Sam predicted that Matt Hansen and TO would be two guys he needed a race plan for and both of those guys ended up on the podium of what we have billed the "Flatiron Wars".   Announcements: Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.  If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.   In Today's Show: TO and Ironman Boulder News and Discussion What's New in the 303 Upcoming interviews   Sponsor - Riplaces: Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: Timothy O’Donnell is one of the world’s most successful and experienced American long-course triathletes. As a professional, he has earned 50+ podium finishes including over 22 wins at major events throughout the world. Among the wins are nine Ironman 70.3 victories, three 140.6 wins, and six Armed Forces National Championships. At the IRONMAN World Championship in Kona, Hawaii, Timothy finished 4th in 2018, 6th in 2016, 3rd in 2015, and 5th in 2013, finishing as top American in 2013 & 2015. O’Donnell’s sporting career began when he joined his first swim team at the age of five in Roseville, CA. He began to shine in the pool during his high school years while attending Wyoming Seminary Prep (SEM) in Kingston, Pennsylvania. At SEM O’Donnell was captain of the varsity swim team, set multiple school records and earned repeated district championships and all-state honors. O’Donnell then attended the United States Naval Academy (BS Naval Architecture, 2003) where he swam on the Varsity team for two seasons before fully committing to the sport of triathlon. As a triathlete, O’Donnell led the Naval Academy Men’s Team to two US National Triathlon Championship titles. He attended UC Berkeley (MSEng Ocean Engineering, 2005) as a Navy Ensign during which time he won the 2003 U.S. Under-23 National Championships and his first of six consecutive Armed Forces Triathlon Championships. In 2007 O’Donnell was assigned to the U.S. Olympic Training Center in Colorado Springs, Colorado. He earned spots on the US National Team and World Championships Team in 2007 and 2008,was the ITU Long Distance World Champion in 2009, and was named USAT’s Non-Drafting Triathlete of the Year in 2009, 2010, and 2015. You can add a 3rd place at Ironman Boulder 2019 with a 00:49:46 04:09:22 03:05:32 08:09:37   Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.   Interview Discussion: Re-plan training with Julie Dibens On mass vs. wave start   Video of the Week: Tim is Kona Qualified || Ironman Boulder     "What's New in the 303": Boulder Results http://www.ironman.com/triathlon/events/americas/ironman/inactive/boulder/results.aspx?race=boulder&rd=20190609&y=2019&sex=M&agegroup=Pro&loc=#axzz5qmzVZheu http://www.ironman.com/triathlon/events/americas/ironman/inactive/boulder/results.aspx?race=boulder&rd=20190609&y=2019&sex=F&agegroup=Pro&loc=#axzz5qmzVZheu Boulder Sunrise and Lake to Lake Triathlon   Endurance News: https://303triathlon.com/vega-joins-ironman-ohana-as-title-sponsor-of-the-2019-ironman-world-championship/ Swim start announcement https://303triathlon.com/tulsa-awarded-new-ironman/ Tulsa was one of four finalists for the endurance triathlon in 2020. Other finalists were Des Moines, Iowa; Fayetteville, Arkansas; and Memphis, Tennessee.   Upcoming Interviews: Carole Sharp, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16) Will Murray on phobias and post traumatic stress. Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989 303 Radio   Closing: Please support our affiliate brands that support the show and help you get faster!  See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!

Spark The Conversation Podcast
Episode 8 - Bill Wingrove

Spark The Conversation Podcast

Play Episode Listen Later Jun 10, 2019 13:45


Welcome to the "Spark The Conversation" Podcast where we get to know individuals around Pulte Financial Services, what makes them unique and the collection of experiences they bring to our organization.   We're your hosts Alex Wood and Rich Soares and we're excited to bring you these interviews so you can get to know the our team members.   Our guest today is Bill Wingrove from the Information Services Department.

alex wood rich soares
Mile High Endurance Podcast
Sam Long and Ironman Boulder 2019

Mile High Endurance Podcast

Play Episode Listen Later Jun 8, 2019 80:18


Welcome Welcome to Episode #181 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.  We have pro triathlete Sam Long talking about his wining streak and what's next.   Announcements: Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.  If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.   In Today's Show:   Sam Long interview and the IM Boulder shootout Sam Long and Rinny winning in Victoria Video of the Week Book of the Month Endurance Trivia What's New in the 303 Upcoming interviews     Sponsor - Riplaces: Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: Sam Long is a Boulder-based pro triathlete.  He is 23 years old, but has already completed 11 Ironman races.  He grew us as an avid skier and mountain bike rider.  In High School he found a love for endurance sports and turned pro shortly after doing his first Ironman at the age of 18.  He is one of the youngest pros on the Ironman circuit and we think he has a great career ahead of him.  Let's hear from Sam "Go" Long.   Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.   Video of the Week: Mirinda Carfrae || Ironman 70.3 Victoria Recap 2019 Ironman 70.3 Victoria - Champion Sam Long   "What's New in the 303": Colorado Triathlon highlights and results Matt had a good race.  He showed his fitness.  He made some good decisions and some areas of opportunity.  He also has some open water demons that need to be exorcised.   Amy took 4 minutes off of last years sprint time.  2 minutes on the swim, 1 minute on the bike and 1 minute in transitions.  Run was a wash. IM Boulder this weekend Announcement Dinner with the Pease Brothers Mike Riley Newton Running - andrea ramos, pease brothers; ryan smoke and tri dat UPR   Book of the Week: Three Weeks Eight Seconds by Nage Tassel   Upcoming Interviews: Timothy O'donnell to talk about the outcome of IMBoulder Carole Sharp, former pro, triathlon and swimming coach; listen to our original interview on episode #___ Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989   Closing: Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast   We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Good To Go with Christie Aschwanden

Mile High Endurance Podcast

Play Episode Listen Later Jun 1, 2019 76:41


What is the best way to recover from hard workouts?  Is it a recovery drink?  Massage?  Foam roller?  Is there a big difference between eating egg whites vs. chicken nuggets?  This week we are talking to Christie Aschwanden, author of the book "Good To Go - What the athlete in all of us can learn from the strange science of recovery". Welcome to Episode #180 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.  Last week we had Mikael Eriksson of Scientific Triathlon and "That Triathlon Podcast" on the science of determining lactate thresholds.  If you missed it, you can of course hear it on episode #179. Announcements: Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.  If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.   In Today's Show: Good To Go Sam Long uncorking at Chattanooga Video of the Week Endurance Trivia What's New in the 303 Colfax Marathon last week Bolder Boulder Race season opens this weekend New triathlon this weekend Open water resources  - https://303triathlon.com/ows-resources/ Upcoming interviews   Sponsor - Riplaces: Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: A little over a month ago, I went t the Rocky Mountain Tri Club Author Night.  Christie Aschwanden and Alex Hutchinson did a presentation and then did book signings.  As I listened to Christie describe her book and her thoughts on the efficacy of products and services intended to aid with recovery, I was really intrigued.  I bought the book, started reading and knew this would be a great topic.  Listen, we all want the have the latest advantage and the fear of being left out.  If everyone else is using Endurox, I should be using Endurox. The recovery market includes goods and services ranging from drinks, bars, and protein shakes to compression clothing, foam rollers, icepacks, cryotherapy, mass, laser therapy, electrical muscle stimulators, saunas, float tanks, meditation videos, sleep trackers, high tech pajamas, and of course beds.  Do these things work?  I'm I wasting my money?  My time? Christie Aschwanden, author of "Good To Go - What the athlete in all of us can learn from the strange science of recovery".  Christie is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.   A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad.  She was on the CU bicycle racing team.   Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279.    Endurance Trivia:   What is the most effective recovery modality Sleep Foam Rolling Protein shakes   Other On sleep - without question the single best mode of recovery.  Get 8 hours a night and everything will be alright.  Listen to Episode 118 with Dr Kirk Parsley. On anti-inflammatories - the book highlights studies and opinions that lean toward letting the bodies natural healing process take place and don't interfere.  If you have some swelling and pain, that's the body bringing building materials to repair damage via the blood stream. On Massage - 110 - Shona Halson, Australian recovery expert "there's no evidence to say that doing massage will clear lactate - it just doesn't exist" On Foam Rolling - p113 - The idea behind foam rollers is that they loosen the muscles and address adhesions that form between layers of fascia.  Do you need to be careful taking supplements and knowing what's in them? Are salt tablets needed? Clinical trials.gov Supplement 411 On Supplements On Hydration - highlighting studies and evidence that drink to thirst is the best guide.  My recommendation, is find out what your body needs.  Keep a simple log that records temperature, effort, duration, fluid consumed, how you performed, how you felt.  If you want to get fancy add weight before, after, and specific gravity.  Generally leans toward there's no evidence it works. https://www.wimhofmethod.com/ On Ice Baths   Video of the Week: Race week || Ironman 70.3 Victoria Prepping for Ironman 70.3 Victoria I feel like both Rinny and TO are seasoned professionals that have integrated training, competing and family life.    "What's New in the 303": https://303cycling.com/governor-jared-polis-to-sign-vulnerable-road-user-bill-5-29-denver-bicycle-cafe/ http://www.ironman.com/triathlon/events/americas/ironman/boulder.aspx Newton Event on Friday, June 7th with Crowie, Chris McDonald, Pease Brothers and more. First open water race in Colorado this weekend.  http://hwcdn.libsyn.com/p/c/4/0/c406c317cc681011/Episode_085_2017_08_05_Will_Murray_on_Open_Water_and_Triathlon_Fears.mp3?c_id=16309337&cs_id=16309337&expiration=1559100563&hwt=6e0375b3464e644a283badd8e4c75256   News https://303triathlon.com/american-just-made-it-cheaper-to-travel-with-bikes-surfboards-skis-and-tubas/ 70.3 Victoria https://www.herbalife24tri.la/map   Upcoming Interviews: On 303Radio you will hear the interview with Justin Blalog on the film Shared Territory: Gravel Bike Across Iceland Sam Long has confirmed our predictions that he was going to win at the pro level this year.  He took out the win at  Chattanooga 70.3.  He is racing Ironman 70.3 Victoria this weekend.  He is also racing IM Boulder.  This interview will publish the evening before IM Boulder.  We are going to hear which other pro men he is building a game plan for. Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989   Closing: Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Science and Training Zones with Mikael Eriksson

Mile High Endurance Podcast

Play Episode Listen Later May 25, 2019 83:33


Welcome Welcome to Episode #179 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.  This week we have running coach Mikael Eriksson of Scientific Triathlon and "That Triathlon Podcast" show joining us to talk further about training zones. As you'll recall, last week we had Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  If you missed it, you can of course hear it on episode #178.   Announcements: Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.  If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.   In Today's Show: Scientific triathlon Yokohama Highlights Heather Jackson and Sam Long uncorking at Chattanooga Video of the Week Endurance Trivia What's New in the 303 Colfax Marathon last week Bolder Boulder Race season opens this weekend New triathlon this weekend Open water resources  - https://303triathlon.com/ows-resources/ Upcoming interviews   Sponsor - Riplaces: Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction  Mikael Ericsson is the head coach at Scientific Triathlon and host of the That Triathlon Podcast.  Studied engineering in Helsinki, Finland.  Found his way to Lisbon, Portugal to establish himself as a coach.  Mikael takes a science based approach to his coaching and it shows up in his podcast based on the topics and guests he brings on.  I recently heard a pretty good interview he had with the folks and CU Sports Medicine and Performance on the Nike Vaperfly and studying the true efficiency gains from the shoes.     Sponsor - Halo Neuroscience  Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save $20off the regular price of $399.    Post Interview Discussion Mikael Bon Jovi Two thresholds Below first vt they stay level and stable (easy, 1 and 2) Between first and second threshold, lactate levels start to increase, but if you stay at a steady pace, the LT will stabilize and not increase (moderate)  at the higher end you could be doing hard work; this is also sweet spot just below the 2nd threshold Above 2nd threshold; at a steady pace the lactate increases and continues to accumulate 45-70 minutes at 2nd threshold Yokohama - US Women Sweep podium https://303triathlon.com/podium-sweep-in-yokohama-highlights-great-weekend-for-usa-triathlon/ Three Americans on the podium and a third straight World Triathlon Series (WTS) victory for Katie Zaferes (Santa Cruz, Calif.) made it an incredible weekend for the USA Triathlon women in Yokohama. Summer Rappaport (Thornton, Colo.) earned silver for the second WTS medal of her career, while Taylor Spivey (Redondo Beach, Calif.) continued her impressive 2019 season with a bronze medal to help the red, white and blue round out the podium. It was the fourth U.S. podium sweep in ITU World Triathlon Series history and the first since 2016. Sam Long and Heather Jackson take out Chattanooga 70.3 http://www.ironman.com/triathlon/events/americas/ironman-70.3/chattanooga/results.aspx#axzz5oo6oyEqW   Video of the Week: 2019 WTS Yokohama Women's Highlights   Endurance Trivia: What are the two official languages of Finland? Finish and English Swedish and English Finish and Swedish How many lactate thresholds are there according to Mikael 1 2 3 How many zones did Mikael break the continuum into 3 5 7 What is the zone that variations of pace do not influence LT concentration Below 1st threshold Between 1st and 2nd Above 2nd   "What's New in the 303": https://303triathlon.com/american-just-made-it-cheaper-to-travel-with-bikes-surfboards-skis-and-tubas/ Lafayette’s Blue Cycles adds Womens Race Team Loveland Lake to Lake Tri, more women than men, few reasons why. Tour de Steamboat Colfax Marathon last week Bolder Boulder Race season opens this weekend New triathlon this weekend Open water resources  - https://303triathlon.com/ows-resources/   Upcoming Interviews: On 303Radio you will hear the interview with Justin Blalog on the film Shared Territory: Gravel Bike Across Iceland Christie Aschwanden, author of "Good To Go".  Christie Aschwanden is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.   A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad.  She was on the CU bicycle racing team along with Tyler Hamilton back in the day as well. Sam Long has confirmed our predictions that he was going to win at the pro level this year.  He took out the win at  Chattanooga 70.3 with a 14th place swim, 1st bike and 1st run with times as follows http://www.ironman.com/triathlon/events/americas/ironman-70.3/chattanooga/results.aspx?rd=20190519&race=chattanooga70.3&bidid=74&detail=1#axzz5oo6oyEqW   https://www.triathlete.com/2019/05/news/podium-pro-20-questions-with-sam-long_376296 Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989 If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.    Closing: Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page.   Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Andrew Simmons - Avoid Grey Zone Plateau

Mile High Endurance Podcast

Play Episode Listen Later May 18, 2019 73:59


Welcome Welcome to Episode #178 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.  This week we have running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  Andrew wrote an article Training in the Grey Zone: How to Avoid the Zone 3 Plateau that is published in TrainingPeaks.  We hope you enjoyed last week's Mothers Day special and the interview with professional triathlete, Meredith Kessler.  If you missed it, you can of course hear it on episode #177.   Announcements: Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.  If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.   In Today's Show: Andrew Simmons of Lifelong Endurance Video of the Week Endurance Trivia What's New in the 303 Upcoming interviews   Sponsor - Riplaces: Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: Andrew Simmons is a running coach in Denver, Colorado. Andrew works with athletes of all abilities and works with youth to adult athletes. Andrew coaches distance running and works with 5K – Ultra Marathon athletes. You can find his work all across the web from opinions on the Lifelong Endurance blog to training articles on the TrainingPeaks Blog. Andrew  has been a competitive Marathon and Half Marathon Runner for the better part of a decade. Andrew started his competitive career originally in triathlon. His transition to competitive sports wasn’t so simple; the thought of a running a mile was daunting with the additional 70 lbs. on his frame. After finding a flyer for a triathlon in a local bike shop, he decided to take on a challenge that would change him significantly. Andrew has continued to push his limits, completing 30+ Marathons, 25+ Half Marathons and 35+ Triathlons, including the 2011 Louisville Ironman.    Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279.    Post Interview Discussion Did you know the seltzer mile was a thing? Comparison is the thief of joy Pros signing that they are going to race; following other pros on social media and deciding at the last minute if you are going to race or not Training in the Grey Zone: How to Avoid the Zone 3 Plateau   Video of the Week: World Records @ Boulder Seltzer Mile 2.0    Endurance Trivia: The "grey" zone in the article Training in the Grey Zone" is referring to a zone 3 in a chart of: 3 zones 4 zones 5 zones 7 zones 1 zones 2 zones 4 zones 5 zones An easy hour in Zone __ will always provide a better benefit than a moderately hard Zone 3 effort for that same hour. You want to create a schedule that allows you to run easy days in Zone 2 to illicit a recovery response, increase aerobic capacity, and increase fatty acid usage. The latter is a major benefit of Zone 2 running, true aerobic running will make you a better fat burner. Zone 3 running will leave you burning a mixture of carbs and fat, never making you super efficient at being a carb burner or fat burner!   "What's New in the 303": https://303triathlon.com/kara-goucher-nearly-collides-with-mountain-lion-on-morning-training-run/ Goucher set out around 8:45 a.m. local time on Monday, May 6, toward the trail systems west of Boulder. As she passed alongside a parked truck outside a residential construction site on Sunshine Canyon Drive—still a Boulder road, not a trail—a mountain lion sprinted across the front of the vehicle. The two were inches away when they saw each other, Goucher told Runner’s World. https://303cycling.com/how-we-talk-about-drivers-hitting-cyclists/ “a perfect day to ride,” she says—and the 46-year-old triathlete was travelling east on Nelson Road, a straight, treeless rural route roughly nine miles north of town. After signaling with her arm, she started to turn left onto North 65th Avenue, a quiet stretch of pavement where she would be able to worry less about traffic. She never made it. Midturn, “I bounced off the grill of a brand-new Ford F-150,” she recalled. “I flew through the air and landed on the westbound shoulder.” According to a story that ran later that day in the local newspaper, the Boulder Daily Camera, Willerton made her turn in front of the driver, Stephen Gray, then 62, who was traveling in the same direction and hit her from behind. Willerton never lost consciousness, but she suffered six broken ribs, a triple pelvic fracture, chipped teeth, and a collapsed lung, among other injuries.   Upcoming Interviews:  On 303Radio you will hear the interview with Justin Blalog on the film Shared Territory: Gravel Bike Across Iceland Debbie Potts, host of The Whole Athlete Podcast has published her most recent episode on chronic stress and performance.  I was honored to be a guest on her podcast an recommend you check our discussion about the causes, signs and affects of chronic stress. Coach Mikael Eriksson of Scientific Triathlon and "That Triathlon Show" podcast is joining us about training zones and how to make sure they are accurate and current.  With the context of the training (energy zones) we are going to talk about the importance of training volume in different training zones to achieve the right progressive overload and adaptations, and the many issues that can come from not executing the right training. Christie Aschwanden, author of "Good To Go".  Christie Aschwanden is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.   A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad.  She was on the CU bicycle racing team along with Tyler Hamilton back in the day as well. Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989 If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.    Closing: Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Mothers Day Special with Meredith Kessler

Mile High Endurance Podcast

Play Episode Listen Later May 11, 2019 84:49


Welcome Welcome to Episode #177 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.  This is our Mothers Day special and we've decided to dedicate today's show to mothers everywhere.  We know there are a lot of mothers that listen to the show and we want to take an episode to honor you for all that you juggle and sacrifice.  If you are not a mother, we know you have one.  Forward this episode to Mom and tell the Rich and Bill wish them a special day! go thank your mother!  In honor of Mothers Day we've decided to share a relatively recent interview we did with one of our favorite mom pro triathletes, Meredith Kessler.  Our planned guest, coach Andrew Simmons of Lifelong Endurance coaching will be on next week's show to talk about running and training tips.   Thanks to last week's guests Tyler Hamilton and Jim Capra.  We talked to Tyler and Jim about Tyler Hamilton Training and their very individualized approach to cycling coaching.     Announcements:   Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.  If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.     Sponsor - iKOR Labs:   Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.     In Today's Show:   Andrew Simmons of Lifelong Endurance Video of the Week Training Discussion/Debate Articles News Rocky Mountain Tri Club Book Signing with Alex Hutchinson and Christie Aschwanden Upcoming interviews     Sponsor - Riplaces:   Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance     Interview Introduction:   About the interview.      Sponsor - Halo Neuroscience:   Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279.      Post Interview Discussion   Comments about the MK interview Other moms to recognize     Video of the Week: Meredith Kessler on racing as a mom at Ironman Arizona in November 2018. https://www.azcentral.com/videos/sports/2018/11/16/3-time-ironman-arizona-champion-meredith-kessler/2030020002/   Rinny April 2018 and her first race after having Izzy My first Triathlon Post Baby - Ironman 70.3 Texas || Episode 3       Endurance Trivia: How many weeks after giving birth to Archie, did Rachel Joyce take to do more than walk? 2 weeks 4 weeks 6 weeks 8 weeks https://www.triathlete.com/2017/01/training/world-champs-advice-training-pregnancy_297531     "What's New in the 303": https://303triathlon.com/why-now-is-time-for-youth-triathlon/     Other News:   https://www.cheekytummy.com/blog/11-fitness-tips-new-moms/ https://www.coeursports.com/blogs/latest/baby-onboard   Upcoming Interviews:   Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show. Coach Mikael Eriksson of Scientific Triathlon and "That Triathlon Show" podcast is joining us about training zones and how to make sure they are accurate and current.  With the context of the training (energy zones) we are going to talk about the importance of training volume in different training zones to achieve the right progressive overload and adaptations, and the many issues that can come from not executing the right training. Christie Aschwanden, author of "Good To Go".  Christie Aschwanden is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.  She is co-host of EMERGING FORM, a podcast about the creative process. Aschwanden has a blog called "Last Word on Nothing".  A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad. She lives with her husband and numerous animals on a small winery and farm in western Colorado. (Read more about how she found her place in this Oprah Magazine essay.) In her spare time, she enjoys trail running, bicycling, skiing, reading novels, digging in the garden and raising heritage poultry. Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland     If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.     Closing:   Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page.   Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance   We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.    Stay tuned, train informed, and enjoy the endurance journey!  

Mile High Endurance Podcast
Tyler Hamilton Training and Cycling Tips

Mile High Endurance Podcast

Play Episode Listen Later May 4, 2019 88:48


Episode #176 (5/5) Tyler Hamilton Training Welcome Welcome to Episode #176 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to inspire and help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.  Today we have coach Tyler Hamilton, Jim Capra and John Stickford.  As you know, Tyler Hamilton was a US Postal Service team, teammate of Lance Armstrong in 1999, 2000, and 2001.  Olympic games 2000 and 2004.  National road race champion in 2008.  Co-author of the 2012 The Secret Race.  We are talking to Tyler, Jim and John about Tyler Hamilton Training and their very individualized approach to cycling coaching. Thanks to last week's guest National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  We are going to talk about the inspiration, training, planning, engineering and nerves that it took to achieve that goal. Announcements: Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.  If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Don't forget the Park City, UT Sansego camp 05/30/19 - 06/02/19.  You can save $100 off the registration by using the code MHE100. https://intermountainhealthcare.org/Locations/Park-City-Hospital/Medical-Services/LiVe-Well-Center/High-Performance-Camp/ Sponsor - iKOR Labs: Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details. In Today's Show: Tyler Hamilton Training Video of the Week Training Discussion/Debate Articles News Rocky Mountain Tri Club Book Signing with Alex Hutchinson and Christie Aschwanden Upcoming interviews   Sponsor - Riplaces: Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: Tyler Hamilton is a retired professional American cyclist and founded Tyler Hamilton Training in 2009. A fierce competitor renowned among his peers for his endurance and tolerance for pain. Tyler raced professionally for 14 years and competed in 11 grand tours including the Tour de France eight times.  In 2012, he released his memoir, "The Secret Race," a riveting journey into the heart of a never-before-seen world which became a New York Times Bestseller.  Today, he spends his time between Boulder, Colorado & Missoula, Montana enjoying a slower paced life after pro racing. He enjoys hiking, skiing, yoga and bikepacking. Jim "Capo" Capra, brings a vast knowledge and hands-on expertise to Tyler Hamilton Training after years of training alongside Tyler.  Living in Tacoma, WA, and a CU Denver graduate, Jim enjoys the great outdoors, spending time with his sweetheart daughter Emma, and a house full of woofers. With a combination of a love for cycling, extensive coaching experience and a passion to motivate, Jim is the driving force behind THT's personalized approach and keeping clients on track to acheive their goals.    Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279.    Tyler Hamilton Training Interview Discussion One thing we did not discuss was https://www.tylerhamiltontraining.com/tylers-training-tips Hematocrit numbers and how they decline over the physical demands of the Tour Using testosterone to get "healthy" How to climb How to warm up for a time trial Pedaling skills for time trialing    Video of the Week: How To Pedal | Cycling Technique Saddle height Core strength and stabilizing muscles Flexibility Still upper body 60 RPMs     "What's New in the 303": https://303cycling.com/may-is-national-bicycle-safety-month/ Rocky Mountain Tri Club Author Night with Alex Hutchinson "Endure" and Christie Aschwanden "Good to Go" Alex Hutchinson's book Endure about all aspects of endurance and Christie's book on all aspects of recovery. The each gave a 2 minute overview of their books (see 303triathon Facebook live post) and then took 15 minutes each to ask questions about each other's books. At the end they both got into a debate about hydration, which was topic common to both of their books.  Christie is a proponent of drink to thirst and being keenly aware of your thirst sensation and triggers. Both were skeptical of the commercialism of endurance and recovery products in the market I asked Christie about HRV as a reliable predictor of recovery and the accuracy of the commercial products in the market.  Bottom line is that it's not very reliable in her opinion, but you can add it to other methods of assessing your recovery.   Other News: Announcing USA Triathlon's Youth Scholarship Program  Dear Coaches, I’m proud to announce a youth scholarship program that USA Triathlon and the USA Triathlon Foundation will launch tomorrow in an effort to not only grow overall youth participation in multisport, but also to reduce barriers to entry for underserved youth. After kicking off the program with a special month-long promotion in May, we will continue to accept donations and distribute scholarships throughout the year. Your participation is important, as we need your help to identify youth athletes who may be scholarship candidates. During the month of May, for every USA Triathlon adult annual membership newly purchased or renewed, or for every current membership not set to expire that is extended by one year, the USA Triathlon Foundation will donate one youth digital membership to a deserving child. (Youth digital memberships include all of the standard USA Triathlon Youth Membership benefits, but without the delivery of printed materials by mail.) Our goal during this month-long “Buy One, Give One” initiative is to inspire 10,000 youth digital membership donations, which can be distributed to youth throughout the year. The scholarships awarded will be needs-based. Beyond May, the Foundation will maintain this youth membership donation page, where anyone can donate a membership for $10. As we roll out this initiative, I’m asking for your help in the following ways: Help us reach deserving youth: If you coach youth triathletes who may be candidates for this scholarship, or if you personally know an aspiring young athlete, please share this application form with them: https://forms.gle/r9MEn6TG4BQHHSqA9. Applicants will hear back from USA Triathlon within two weeks. Please note that if the applicant is planning to use the youth membership for an upcoming race, he or she must apply at least 30 days in advance of the race date. Encourage participation in May: This is an excellent opportunity to engage not only parents of youth triathletes, but also USA Triathlon adult members who may not otherwise be involved with our youth programming. Please share our press release about the “Buy One, Give One” promotion, which will be published on usatriathlon.org tomorrow morning. Encourage your network of triathletes to renew their memberships in May (if their membership does not expire in May, that’s okay — it will simply be extended for one year past the current expiration date).  -Rocky Harris, USAT CEO Upcoming Interviews: Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show. Coach Mikael Eriksson of Scientific Triathlon and "That Triathlon Show" podcast is joining us about training zones and how to make sure they are accurate and current.  With the context of the training (energy zones) we are going to talk about the importance of training volume in different training zones to achieve the right progressive overload and adaptations, and the many issues that can come from not executing the right training. Christie Aschwanden, author of "Good To Go".  Christie Aschwanden is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.  She is co-host of EMERGING FORM, a podcast about the creative process. Aschwanden has a blog called "Last Word on Nothing".  A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad. She lives with her husband and numerous animals on a small winery and farm in western Colorado. (Read more about how she found her place in this Oprah Magazine essay.) In her spare time, she enjoys trail running, bicycling, skiing, reading novels, digging in the garden and raising heritage poultry. Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.   Closing: Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!  

Mile High Endurance Podcast
Fastest Bike with Denise Korenek

Mile High Endurance Podcast

Play Episode Listen Later Apr 27, 2019 81:48


Welcome Welcome to Episode #175 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to inspire and help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.  Today we have National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  We are going to talk about the inspiration, training, planning, engineering and nerves that it took to achieve that goal. Thanks to last week's guest the legendary Julie Moss as we talk about her book, Crawl of Fame.  If you missed that interview go back and check out episode #174.  Also stay tuned for more information about her book signing events in Colorado later this summer.   Announcements: I'd like to disclaim that Mile High Endurance Podcast has no business affiliation with Mile High Multisport.  As you listen to today's show, you'll hear about a lot of article and content with links to sources.  It's easy.  Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.  If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Don't forget the Park City, UT Sansego camp 05/30/19 - 06/02/19.  You can save $100 off the registration by using the code MHE100. https://intermountainhealthcare.org/Locations/Park-City-Hospital/Medical-Services/LiVe-Well-Center/High-Performance-Camp/   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.   In Today's Show: We're going 184 miles and hour with Denise Korenek interview Video of the Week Endurance Trivia Articles News Upcoming interviews   Sponsor - Riplaces: Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: Denise Korenek holds the world record for paced bicycle land speed and is considered "the fastest cyclist on earth".  She set the record on September 16, 2018, at the Bonneville Salt Flats in Utah, by traveling an average of 183.932 mph (296.009 km/h) on a custom-built carbon KHS bicycle behind a custom-built vehicle to minimize air resistance.  She lives in Valley Center, CA with her husband Chris. Her record has been featured in Bicycling Magazine, on ESPN, in Outside Online, and now the Mile High Endurance Podcast. Let's spend some time with our guest interview.   Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279.    Denise Korenek Interview Discussion Shooting herself in the leg. Being tethered to the dragster. Riding with heavy leather gear and a moto cross helmet Salt flats, how flat do you think they are?    Video of the Week: Denise Mueller-Korenek is the Fastest Person on a Bike EVER   Endurance Trivia: Question #1 - How many feet was Denise's suit tested for? 100 feet 200 feet 500 feet Unknown   Question #2 - In 1899, the first attempt was made by Charles Murphy when he became the first person to exceed 60 mph.  What was his nickname? "Magic Mile" Murphy "Mile A Minute" Murphy "Chuck" Murphy "Murph"   Question #3 - Charles Murphy's attempt did this by slipstreaming a _____.   The rest of the sentence:  along a track of rough wooden boards laid on the sleepers. He rode into the record books on what he called "a maelstrom of swirling dust, hot cinders, paper and other particles of matter" Team of horses A car A train   New section - "What's New in the 303": We were chatting with Tyler Hamilton this week and I loved the way he phrased a question to Bill and I, which was "what's new in the 303" (area code)?.  I thought it would make for a good segment on the show.   News: https://303triathlon.com/usa-cycling-and-usa-triathlon-join-forces/ https://303triathlon.com/ft-collins-triathlon-may-26th-pool-swim-great-way-to-kick-off-the-season/   Upcoming Interviews: Member of the 1995 US Postal Service team, teammate of Lance Armstrong in 1999, 2000, and 2001.  Olympic games 2000 and 2004.  National road race champion in 2008.  Co-author of the 2012 The Secret Race.  We are featuring Tyler Hamilton Training with coach Jim Capra and Tyler Hamilton. Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show. Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.   Closing: Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance  We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Julie Moss Crawl of Fame

Mile High Endurance Podcast

Play Episode Listen Later Apr 20, 2019 98:56


Welcome Welcome to Episode #174 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.   We have a very special guest today.  In 1982, the World watched on ABC's Wide World of Sports as Julie Moss, in first place, collapsed within yards of the finish line in Kailua Kona at the Ironman World Championship. She would continue to crawl her way toward the finish line dragging her legs behind her.  Today we remember this moment, the day of the race and the years that followed with the legendary Julie Moss as we talk about her book, Crawl of Fame. We hope you enjoyed last week's interview with Alex Hutchinson about the book "Endure: Mind, Body and the Curiously Elastic Limits of Human Potential".   Announcements: As you listen to today's show, you'll hear about a lot of article and content with links to sources.  It's easy.  Go to  MileHighEndurance.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.  If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Don't forget the Park City, UT Sansego camp 05/30/19 - 06/02/19.  You can save $100 off the registration by using the code MHE100. https://intermountainhealthcare.org/Locations/Park-City-Hospital/Medical-Services/LiVe-Well-Center/High-Performance-Camp/   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.   In Today's Show: Take-aways from Julie Moss Video of the Week Endurance Trivia Articles News Upcoming interviews   Sponsor - Riplaces: Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: Julie Moss is one guest who does not need an introduction in the standard way we provide background and bio information. Julie was born on October 8, 1958 in Carlsbad California. Her given name was Julie Donna Moss, though her mom wanted to name her Julie Dawn.  As a young girl she idolized strong female characters like Scout from To Kill A Mockingbird and read as many of the Nancy Drew novels as her library carried. She was an avid surfer and Life guard and often skipped class to ride waves.  She of course became an Ironman in 1982 and ended up falling in love and marrying Mark Allen.  They were the prince charming and princess of triathlon, but ultimately grew apart.    Her story in the book is told from her perspective and those of some of her closest friends and relatives.  It is honest, inspiring, educational and entertaining.Let's spend some time with our guest interview.   Sponsor - Halo Neuroscience:  Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279.    Julie Moss Interview Discussion Incredible courage to put her full story and such personal details in the book Did you know that there were only 12 letters in the Hawaiian alphabet? Funny story about the Sizzler consideration Book signings in the Denver Area Training with Wendy Ingram prior to Boulder Racing Boulder 70.3 Thank you Jessica Case from Pegasus Books for the copy of the book.    Video of the Week: Julie Moss - Ironman 1982   Endurance Trivia: Question #1 - What was the entry fee for the Ironman World Championship in 1982? $55 $85 $105 $125 Question #2 - Julie wore what for headgear on the bike? Bike helmet Sweat band Cycling cap Skateboard helmet Question #3 - In 1982 there were 580 registered competitors.  In 1981, the number was 80 180 280 380 Question #4 - Julie had an addiction to Triathlon Pain killers Alcohol Clove cigarettes     News: https://303triathlon.com/barry-siff-resigns-as-usa-triathlon-board-of-directors-president/ https://303triathlon.com/columbine-survivors-to-run-the-boston-marathon/ https://www.runnersworld.com/news/g27045805/boston-marathon-highlights/   Upcoming Interviews: National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  You may have read the brief article in 2019, Issue 1 of Bicycling. We have an exclusive interview with Denise to hear about The Speed Project. Member of the 1995 US Postal Service team, teammate of Lance Armstrong in 1999, 2000, and 2001.  Olympic games 2000 and 2004.  National road race champion in 2008.  Co-author of the 2012 The Secret Race.  We are featuring Tyler Hamilton Training with coach Jim Capra and Tyler Hamilton. Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show. Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland   If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.   Closing: Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance   We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
Endure by Alex Hutchinson

Mile High Endurance Podcast

Play Episode Listen Later Apr 13, 2019 101:23


Welcome Welcome to Episode #173 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.  Endure: to suffer something difficult or unpleasant in a patient way over a long period.  Today we have an incredible interview with author Alex Hutchinson and we are exploring his NY Times bestseller "Endure: Mind, Body and the Curiously Elastic Limits of Human Potential".  We've been teasing content from the book for weeks and this week you get to hear directly from Alex as he pulls threads through hundreds of interviews and research studies on various aspects of endurance. We hope you enjoyed last week's interview with professional triathlete, Sam Long.  We recorded the show prior to Oceanside 70.3 and eagerly anticipated his result.  If you followed it you already know that he DNFd.  I saw his Instragram live after the race.  From what he described, it sounded like he was pretty close to the front of the pack through the bike leg.  He described getting a bum steer from a volunteer and lost a little more than 5 minutes.  He tried to stay positive and focused on the run, but couldn't shake the mistake and the loss of time and ultimately decided to pull out.  We will have to wait until St. George 70.3 to see how Sam fairs.   Announcements: As you listen to today's show, you'll hear about a lot of article and content with links to sources.  It's easy.  Go to  MileHighEndurance.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. The new gear shipped on April 4th.  Thank you for the DMs and pics of you in your gear.  You all look awesome and fast!  The feedback is that the gear fits perfectly, is great quality and really comfortable. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the page.  If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Don't forget the Park City, UT Sansego camp 05/30/19 - 06/02/19.  You can save $100 off the registration by using the code MHE100.   Sponsor - iKOR Labs:  Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.   Last Week's Guest:  Thanks to last week's guests, Franko Vatterott and Matt Smith on the topic of training camps.  If you are interested in the Park City, UT Sansego camp you can save $100 off the registration by using the code MHE100.  If you haven't heard that yet, check out last week's interview on episode - #170.   In Today's Show: Take-aways from our interview with Sam Long Training concept - train slow to go fast Articles News Upcoming interviews    Sponsor - Riplaces: Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction:  Alex Hutchinson is an author and journalist in Toronto. His primary focus is the science of endurance and fitness, which he covers for Outside as a contributing editor and writes the Sweat Science column, The Globe and Mail where he writes the Jockology column, and Canadian Running magazine, and was a Runner’s World columnist from 2012 to 2017. He competed as a middle- and long-distance runner for the Canadian national team, mostly as a miler but also dabbling in cross-country and even a bit of mountain running.  He's also a smart cookie with some impressive degrees as you are about to hear. Let's spend some time with our guest interview.   Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279.    Alex Hutchinson Interview Discussion If you live in the Denver/Boulder area, you are in for a encore.  Alex Hutchinson will be in Denver on May 1st presenting to the Rocky Mountain Tri Club at West High School.  I am going to have my copy of the book autographed.  Hope to see you there. It's no wonder that teams like Zoot are choosing to have their athletes read this book as a part of their virtual book club, or that Triathlon Club's like RMTC are booking events with Alex Hutchinson.  This book has the most dense collection of studies related to endurance that I've been able to find. Among the things that I learned was that according to Alex, Halo has in the pipeline a shoulder electrode to make their device even more effective.  I'm looking into that and will let you know what we learn. One of the studies that I found most interesting and intriguing was the Red Bull Endurance Project.  It had participants including Jesse Thomas, Rebecca Rusch, and Angela Naeth absolutely gutting themselves in these tests.  Check it out.   Video of the Week:  Pushing the Limits of Human Performance - Red Bull Project Endurance   Endurance Trivia: Question #1 - What is Vo2 Max? Page 23 of Endure - 1923 Hill papers.   Question #2 - Can you breathing too much while swimming? http://www.swimsmooth.com/improve/intermediate/the-great-bilateral-breathing-controversy https://www.usms.org/fitness-and-training/articles-and-videos/articles/exhalingthe-hidden-secret-to-swimming-farther-and-faster?Oldid=3063   Question #3 - Why the warm up? https://www.trainingpeaks.com/blog/warm-properly-bike-race/ https://www.condorcycles.com/blogs/journal/99110919-how-to-warm-up-for-a-race-or-time-trial   News: https://303triathlon.com/american-and-team-usa-olympian-ben-kanute-wins-ironman-70-3-oceanside/ https://303triathlon.com/colorado-state-womens-triathlon-sweeps-podium/   Upcoming Interviews: Page 32 "Crawl of Fame" I had to work to my humiliation, get underneath it, meet the ego or it tries to sabotage when were most vulnerable and fight back. No, Julie, you want this period get up! Again, the inner voice roared from deep within comma's commanding as a hungry lioness and filled with wisdom beyond anything I consciously new period that silent inner or cancelled everything else out . The fear, the panic, the humiliation, the crowd, the camera and even the thought of Kathleen . My mind cleared Julie, use your arms.  - Julie Moss on her new book in mid April after her race at Oceanside 70.3.  She is also going to be in Boulder with her friend Wendy Ingraham who is training for Boulder 70.3 National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  You may have read the brief article in 2019, Issue 1 of Bicycling. We have an exclusive interview with Denise to hear about The Speed Project. Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show. Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland Tyler Hamilton Training If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.   Closing:   Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!

Mile High Endurance Podcast
172 - Going Long with Sam Long

Mile High Endurance Podcast

Play Episode Listen Later Apr 6, 2019 79:49


Welcome to Episode #172 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.  Thanks for choosing to spend some time with us.  A couple of weeks ago we took notice of an eye-popping marathon win by pro triathlete Sam Long.  Sam finished the Napa Valley Marathon win in a time of 2:32:33.  We wanted to find out what he's doing to improve his run and what his plans are for the rest of the year. We hope you enjoyed last week's episode "Train Your Brain" and our guest Tom Griffin from Halo Neuroscience helping us understand the science of the motor cortex's role in muscle memory, transcranial direct current stimulation, the studies, and the new design of the Halo2.  Thank you also to Alex Hutchinson and his NY Times best seller "Endure" for the content for the Endurance Trivia.    Announcements: As you listen to today's show, you'll hear about a lot of article and content with links to sources.  If you subscribe to the newsletter on MileHighEndurance.com, you will get the newsletter sent to you automatically every week. Your clothing orders will ship on April 4th.  If you missed the order window, check out the https://milehighendurance.com/store and let me know if there's any item you see that you are interested in.  Contact me at rich@milehighendurance.com. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the page.  If you have a coach, expert, author or professional athlete that you want to hear on the show, please let us know.  Similarly if you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. If you are interested in the Park City, UT Sansego camp you can save $100 off the registration by using the code MHE100.    Sponsor - iKOR Labs: Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.   Last Week's Guest: Thanks to last week's guests, Franko Vatterott and Matt Smith on the topic of training camps.  If you are interested in the Park City, UT Sansego camp you can save $100 off the registration by using the code MHE100.  If you haven't heard that yet, check out last week's interview on episode - #170.   In Today's Show: Take-aways from our interview with Sam Long Training concept - train slow to go fast Articles News Upcoming interviews   Sponsor - Riplaces:  Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: Sam Long is a Boulder-based pro triathlete.  He is 23 years old, but has already completed 11 Ironman races.  He grew us as an avid skier and mountain bike rider.  In High School he found a love for endurance sports and turned pro shortly after doing his first Ironman at the age of 18.  He is one of the youngest pros on the Ironman circuit and we think he has a great career ahead of him.  Let's hear from Sam "Go" Long.   Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279.    Training Concept: Train Slow To Go Fast This is a concept that never used to make sense to me.  It seemed logical that if you want to run fast in a race, you need to run fast in training.  I still remember debating this concept with a friend of mine while training for my first Ironman back in 2009.  We considered ignoring our coaches' advice and run as hard as we could in all training sessions.  The hypothesis was that if you trained hard all the time that the effort would eventually get easier as you got faster. Of course, I did not abandon my coach's prescribed training.  I would do the easy efforts, but secretly objected to the notion that I could be getting any benefit from easy effort.  It didn’t stop there.  In a subsequent season, I purchased a generic online plan written by Joe Friel.  I still remember the base season training that called for zone 1 efforts and the description read "This should be a very easy effort. It may seem embarrassingly slow, so best run alone."  Again, I frequently complied but secretly objected.  Over the course of my athletic career, I experimented with different plans and sometimes no plan at all.  Some plans took the completely opposite approach and were intensity intensive.  One in particular was nearly absent of easy efforts and almost exclusively moderate or hard efforts.  The plan was stingy with rest days, giving me a day off every three weeks.  Within three months, I was sick as a dog. A few years ago, I did some work with a highly successful athlete and coach, three time Nordic ski Olympian Jim Galanes. We were collecting data for his company EPT (Epoch Performance Training) and using FirstBeat software.  He reminded me of the concept of going easy to go fast.  He was the first to really hold me accountable.  On my frequent "easy" days, if I went to hard he would call me out and tell me that my heart rate or pace was too hard.  He would tell me to jog or walk fast if needed to bring my heart rate below the easy ceiling.  He said to trust him and stay below the ceiling and eventually, within a few weeks, I would see my pace increase at the same heart rate.  He said, stick with it, be patient and you will be rewarded.  I was skeptical.  I followed the advice.  In the early weeks I would jog very slow and often see my heart rate float above the ceiling.  Out of self preservation and a desire to not get chewed out by Jim, I would slow to a fast walk to get my heart rate to drop back below the ceiling and then begin the easy jog again until my heart rate would float back up again.  Jog, the walk, then jog a little slower, then walk a little faster, back and forth until my heart rate would settle in.  Two weeks, no change.  Three weeks and still jog and walk and jog and walk.  Somewhere in that fourth week, I was able to run easy with no walking and kept my heart rate low.  By the fifth week, my 10min/mile pace dropped to 9:45.  By the sixth week, it dropped to 9:30, and then 9:15 at the same heart rate.  This sets me up for the build phase of my season. The easy training is complimented by high intensity sessions 1-2 times per week, or about every 1 out of 5 training sessions. https://running.pocketoutdoormedia.com/train-slower-race-faster_52242 - Train Slower, Race Faster: Matt Fitzgerald "Studies on the training intensity distribution of elite runners have found that most elite runners run at low intensities most of the time. For example, a survey of male and female runners who competed in the 2004 U.S. Olympic Trials Marathons revealed that the men did almost three-quarters of their training slower than their marathon race pace, while women did more than two-thirds of their training at slower paces. Why do the fastest runners do most of their running at slow speeds? Because they run a lot, and if they ran a lot and did most of their running at high intensities they would quickly burn out. But you can also turn this answer upside down and say that elite runners run slowly most of the time so that they can run a lot. Research has shown that average weekly running mileage is the best training predictor of racing performance in runners. The more we run, the faster we race. Keeping the pace slow most of the time enables runners to run more without burning out. The training intensity distribution of the typical age-group runner is very different from that of the average professional. This was demonstrated a number of years ago when researchers at Arizona State University asked a group of 30 female runners to describe their training. According to these self-reports, the women did three easy runs, one moderate-intensity run, and 1.5 high-intensity runs per week. But data collected from heart-rate monitors that the researchers gave to the women to wear through one full week of training told a different story. In reality the women did less than half of their training in the low-intensity range, almost half in the moderate-intensity range, and less than 9 percent in the high-intensity range." https://trailrunnermag.com/training/training-plans/heart-rate-training-train-slow-race-fast.html -Train Slow, Race Fast: Yitka Winn “Between 95 and 99 percent of the energy used for endurance sports, including competition, is derived from the aerobic system,” says Dr. Phil Maffetone, an endurance coach who trained six-time Ironman champion Mark Allen. “This is true for events lasting more than a few minutes, and races from the mile to the marathon, and beyond.” Many runners, however, spend the majority of their training hours inadvertently running anaerobically—that is, above their MAHR. According to Maffetone, anaerobic running can actually decrease the number of aerobic muscle fibers. It can also flood the body with damaging levels of lactic acid or the stress hormone cortisol, reducing its ability to recover between workouts and increasing the chances of injury." Elite coach Joe Friel recommends this 30-minute time trial: Complete a thorough warm-up, followed by 30 minutes running at the maximum, consistent effort you can sustain for that duration. At 10 minutes in, click the lap button on your monitor. When you upload your data, find your average heart rate for the remaining 20 minutes. Based on running-specific charts in Friel’s book, Total Heart-Rate Training, multiplying this number by 0.9 will approximate your MAHR. http://www.fleetfeetstlouis.com/news/train-slower-to-race-faster - Train Slower to Race Faster: coach Tim Cary "You don't have to do all runs so slow. Meb, when he came to FLEET FEET this summer, said he runs his long runs at 90 sec/mile slower than marathon pace. That's only his long runs, not all of his runs. His other runs hit different intensity levels. The long run is simply the foundation. There will be normal road run days which are medium length and medium intensity, and there are hard days that are very high intensity but very short in duration. It's about putting in the right ingredients at the right time." https://www.runtastic.com/blog/en/how-to-run-faster/ - Dr. Jason Karp "Mitochondria are the enzymes that catalyze the chemical reactions involved in aerobic metabolism. The more mitochondria your muscles have, the greater your muscles’ capacity to use oxygen and the faster pace you will be able to sustain. The most efficient way to make more mitochondria—more factories, more assembly lines, and more workers—is to run more. And to run more, you have to slow down your runs, because there is an inverse relationship between training intensity and duration: The faster you run, the lower the total amount you can run."   Video of the Week: Train Slower, Race Faster   Endurance Trivia: Question #1 - According to Dr. Jason Karp, which of the following are benefits of training slower? A) reduced chance of injury B) increased vascular density C) mitochondrial biogenesis D) larger muscles   Question #2 - According to Dr. Phil Maffetone, anaerobic training can result in: A) an increase in aerobic muscle fibers B) a decrease in aerobic muscle fibers C) damaging levels of lactic acid D) damaging levels of cortisol   Question #3 - Joe Friel's MAHR test is performed as: A) 180 minus your age B) 220 minus your age C) 20 minute time trial, lap button at 10, average HR last 10 minutes times .90 D) 30 minute time trial, lap button at 10, average HR last 20 minutes times .90    News: https://303triathlon.com/brain-stimulating-headphones-may-work-after-all/ https://303triathlon.com/donald-trump-to-race-kona/   Upcoming Interviews: Writer Alex Hutchison, author of the NY Times best seller Endure Julie Moss on her new book in mid April after her race at Oceanside 70.3.  She is also going to be in Boulder with her friend Wendy Ingraham who is training for Boulder 70.3 National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  You may have read the brief article in 2019, Issue 1 of Bicycling. We have an exclusive interview with Denise to hear about The Speed Project. Jason Blalack - Film Shared Territory: Gravel Bike Across Iceland Tyler Hamilton Training   If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.   Closing: Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!

Spark The Conversation Podcast
Episode 7 - Joel Pimienta

Spark The Conversation Podcast

Play Episode Listen Later Apr 2, 2019 12:31


Welcome to the "Spark The Conversation" Podcast where we get to know individuals around Pulte Financial Services, what makes them unique and the collection of experiences they bring to our organization.   We're your hosts Alex Wood and Rich Soares and we're excited to bring you these interviews so you can get to know the our team members.   Our guest today is Joel Pimienta, Texas Field Area Manager.

Mile High Endurance Podcast
171 - Train Your Brain

Mile High Endurance Podcast

Play Episode Listen Later Mar 30, 2019 71:35


Welcome Welcome to Episode #171 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.  You have a lot of options for training information and we are glad you are choosing to spend some time with us.  Brain training. What has always fascinated me about endurance is the brains role.  You undoubtedly have your own experience with pacing, giving up or digging deep.  I mentioned last week that I was reading the book, Endure by writer Alex Hutchison.  A significant amount of the content of this book covered various aspects and studies about the brain's involvement in everything from learning to pace ourselves like we heard in last week's episode and the example of the study of children in a running study and at what age the brain learns to conserve energy and "pace" our effort for future needs.  Or, in Tim Noake's "Central Governor" theory and research that first proposed that it isn't the body that knows the limits and the brain simply responds and decides to slow down, there's actually a part of the brain that takes information and stops the body before you reach the physical limits of endurance.   You undoubtedly also have experience using your brain to things as simply as learning to ride a bike, or as hard as nailing the swim stroke or increasing your running cadence.  Today, we are taking a look at a different aspect of brain training.  Is there a way to make the neural connections between the brain and muscles stronger, to recruit muscles more efficiently, to be more resilient, to have greater strength and endurance.  We have Tom Griffin from Halo Neuroscience joining us today to talk about the science, the studies, and the new design of the Halo2.  You will be introduced to the topic of TDCS (Transcranial Direct Current Stimulation).  We will talk about that in the interview, and then elaborate on it after in some additional studies that I read about in Alex Hutchison's book Endure.   Announcements: Just a reminder that clothing orders will ship on April 4th.  If you missed the order window, I will have some bib shorts, running shirts, arm warmer and hats. Just contact me at rich@milehighendurance.com and I'll hook you up. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the page.  If you have a coach, expert, author or professional athlete that you want to hear on the show, please let us know.  Similarly if you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.   Last Week's Guest:  Thanks to last week's guests, Franko Vatterott and Matt Smith on the topic of training camps.  If you are interested in the Park City, UT Sansego camp you can save $100 off the registration by using the code MHE100.  If you haven't heard that yet, check out last week's interview on episode - #170.   In Today's Show: Brain training and studies on the brain's role in endurance News Book Recommendation, Endure by Alex Hutchinson - we'll talk about that more later Brain training trivia Upcoming interviews   Sponsor - Riplaces:  Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The system comes with 10 bungees in each of 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Interview Introduction: We all have experience finding that additional reserve.  You've been in a race, felt like you've reached your limit, yet when you are within sight of the finish line, you have the crowed cheering, or a competitor approaches, you find the energy to push harder.  We see it with marathon and ironman finish times.  You see a higher concentration of finish times before the hour marks than after the hour marks suggesting the runners and triathletes find those reserves to finish under those milestones. Similarly, when doing a 20 minute all our effort on the trainer in your basement, you may be able to achieve what you believe is your best 20 minute power effort.  Yet, do a time trial race the next day in a competitive situation and now you miraculously find an additional 6 watts of power over the same or greater distance.  Is it that you are 6 watts stronger the next day?  What is the brains role in slowing us down or speeding us up?  How can we tap into those reserves in training?  Do muscles really have memory? How can we get stronger, faster and have more endurance, using our brains?  Let's get into the interview with Tom Griffin.   Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279.  If you use the code MARCHMADNESS, you can save $30 for a price of $269.   Video of the Week: Building a Champion: Olympic Sprinter Hafsatu Kamara    Endurance Trivia: Question #1 - How much time needs to pass from the time glucose-based sports drink passes the mouth before there is a measurable improvement in performance? A) 30 minutes B) 15 minutes C) 5 minutes D) 5 seconds Read from page 189 of Endure, Alex Hutchison  Question #2 - Using a combination of CAT scans and EEG, researchers have been able to identify the part of the brain that shows increasing activity just prior to muscle failure.  That region of the brain is the: A) Motor Cortex B) Insular Cortex C) Polar Cortex Read from page 234 of Endure, Alex Hutchison Question #3 - The acronym tDCS stands for: A) Transmission Direct Connection Stimulus B) Transcranial Direct Contact Stimulation C) Transcranial Direct Current Stimulation Read from page 229 of Endure, Alex Hutchison   News: Cycling: Sport looking to ban corticosteroids in 2020 - UCI boss How to Overcome Swim Fatigue as a Newbie Swimmer   Post Interview Discussion:   Karen Hornbostel Memorial Time Trial - https://khmtt.com/ 2019 Dates: March 20, 27, April 3, 10, 17, 24, May 1 Weather Make-up Date: May 15 Khem 5:23:00 (4th 26:36) Rich 5:27:20 (3rd or 5th 22:21)   Upcoming Interviews:  303Radio - Karen Horn Time Trial Race Director David Hunter Sam Long on his Napa Valley Marathon win in a time of 2:32:33 and upcoming Oceanside 70.3 Julie Moss on her new book in mid April after her race at Oceanside 70.3.  She is also going to be in Boulder with her friend Wendy Ingraham who is training for Boulder 70.3 Writer Alex Hutchison, author of the NY Times best seller Endure National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  You may have read the brief article in 2019, Issue 1 of Bicycling. We have an exclusive interview with Denise to hear about The Speed Project. Jason Blalog - gravel bike across iceland Tyler Hamilton Training   Closing:   Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!

Spark The Conversation Podcast
Episode 6 - Kathleen Spence

Spark The Conversation Podcast

Play Episode Listen Later Feb 18, 2019 15:16


Welcome to the "Spark The Conversation" Podcast where we get to know individuals around Pulte Financial Services, what makes them unique and the collection of experiences they bring to our organization.   We're your hosts Alex Wood and Rich Soares and we're excited to bring you these interviews so you can get to know the our team members, their background, role and contributions. Our guest today is Kathleen Spence.  Kathleen is a Product Development Specialist in Capital Markets.  Power comes from the diversity of our backgrounds.  Get to know what makes your neighbor excited be here at Pulte Financial Services.

Mile High Endurance Podcast
165 - Compete Clean with USADA and USAT

Mile High Endurance Podcast

Play Episode Listen Later Feb 16, 2019 65:12


Here at MHE and 303 we love clean competitors and think cheaters suck! If you agree, you are going to love this interview. If you cheat, you may not love it, (and you probably soiled yourself listening to that letter), but you're going to want to listen to this interview. We have USADA Education Manager Tammy Hanson and USAT Safe Sport Sr. Coordinator Shelbi Meyer. We know you are curious about testing in our sport. Are there dopers? Are they getting caught? What are the risks of supplements? Is my prescription drug safe? All those questions are going to be answered today. Welcome to Episode #165 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts coach Rich Soares, coach Khem Suthiwan and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion. You have a lot of sources for triathlon training content; thank you for choosing to spend some time with us this week. Khem and Bill, you ready put on a great show this morning? Imagine you come home from work and grab the mail from the mailbox. You thumb through the envelopes and see a letter from US Anti-Doping Agency. Your breathing becomes shallow. You slide a finger under the fold and tear the letter open. You're heart starts pounding. You begin to read. You notice your forehead becomes cool with the bead of sweat forming on your brow. "Dear [Bill], The United States Anti-Doping Agency collected the following Sample(s) from you (Sample Number(s): XXX on [date] at the [event]. There's a lump in your throat. We are pleased to inform you that the reported results do not indicate the presence of any prohibited substance and/or method. We may retest or analyze any Samples for future reference." You breathe a sigh of relief. Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. WADA and USADA legal. Used by world class professional athletes. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.   New 'Recovery' product. Thanks to last week's guest, USAT CEO Rocky Harris to talk to us about the Time To Tri initiative and all great stories about clubs, coaches, schools, companies and race directors making the sport of triathlon more welcoming, fun and accessible to new athletes. If you haven't heard that yet, check out last week's interview on episode - #164. Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. Go to https://www.riplaces.com/collections/mile-high-endurance for more information. Tammy Hanson currently serves as the Education Manager at the U.S. Anti-Doping Agency (USADA), where she oversees day-to-day operations of USADA’s education and engagement initiatives. Tammy has her BA from the University of Wisconsin- Eau Claire in Criminal Justice with a minor in Sociology. Shelbi Meyer is the USAT Safe Sport Sr. Coordinator. She's a graduate of Tiffin University and has a bachelors degree in Criminal Justice and Forensic Psychology. She started as the Safe Sport Coordinator at USAT in June of 2018.   https://www.usada.org/testing/results/sanctions/ The first year that a sanctioned was announced on the USADA site? 2002 How many cyclists have been sanctioned? 159 How many triathletes? 14 Swimming? 22 Track and Field? 171 https://www.usada.org/testing/results/testing-numbers/ https://www.usada.org/testing/results/athlete-test-history/ Welcome back. Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. They have the new Halo Sport 2 which is available for pre-order at 299 and ships in May. We'll have Mark Mastalir on the show soon to talk about the new design and new price point. News https://www.usada.org/news/ https://www.sciencedaily.com/releases/2019/02/190212120114.htmTriathlon  Upcoming Interviews: Anne Shawhan - CU Swim Coach; Swim Labs Coach; Florida State University where she earned multiple All-American Honors; we are talking about how Masters classes can be used to compliment your periodized training; some myths about swim training and some proven practices to improve your triathlon swimming. Alyssa Seeley, para Olympic triathlete and her incredible performance at RIO Olympic games and Gold Coast last year David Warden "3rd Anniversary Special" - Importance of performance testing as a part of a periodized plan, plus David interviews us about the show, why we do it, our relationship with each other and more. Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling. Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram. Special interview with Newton Running founder Jerry Lee to do a "How I Built This" style interview. Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!        

Mile High Endurance Podcast
164 - Rocky Harris USAT and Time to Tri Update

Mile High Endurance Podcast

Play Episode Listen Later Feb 9, 2019 91:16


We have USA Triathlon CEO Rocky Harris to give an update on the "Time To Tri" initiative. The first time we had Rocky on the show, he had been on the job a couple of months and he laid out some of what constituents in triathlon were telling him and some of the ideas he had for improving the sport for all. Now a year later, we got to chat with Rocky about how it's going and many things that changed since last year. Welcome to Episode #164 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts coach Rich Soares, coach Khem Suthiwan and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion. You have a lot of sources for triathlon training content, so we are grateful that you are choosing to spend the next 90 minutes with us. Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. WADA and USADA legal. Used by world class professional athletes. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. Thanks to last week's guest, Kirsty Jahn a pro triathlete out of Boulder who had back to back Ironman wins last year to hear what's behind these performances and what it's like living the pro life. If you haven't heard that yet, check out last week's interview on episode - #163. Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. Go to https://www.riplaces.com/collections/mile-high-endurance for more information. Rocky Harris, a multifaceted professional sports executive and collegiate athletics administrator. He was named to SportsBusiness Journal's prestigious "Forty Under 40" list.   He had been the Director of Sports and Marketing Sponsorships at Reliant Energy, an NRG Energy, Inc., Fortune 500 company, where he oversaw the largest naming rights deal in the National Football League. His other work on the professional sports level included two stops in the NFL as Director of Communication with the Houston Texans and Media Relations Coordinator with the San Francisco 49ers. Prior to joining the NFL, Harris worked at a digital-marketing agency in San Francisco and a sports marketing agency in Scottsdale, Arizona. Harris has been a member of the Houston World Cup Host Committee, Super Bowl XXXVIII Host Committee, as well as an NFL Media Representative for Super Bowls XXXVII, XXXVIII, and XXXIX. He was awarded the Houston Business Journal 40 Under 40 Award, the Major League Soccer Marketing Executive of the Year Award and the Pete Rozelle Award for the NFL's top public relations staff. In the Fall of 2017 he took the helm as USA Triathlon's CEO. We spoke to him in January of 2018 to hear about the launch of this new thing called Time To Tri - a joint initiative between USAT and Ironman to introduce 100k new athletes to the sport of triathlon. We have him back on the show today to tell us how things are going with that initiative and more. Here's Rocky Harris. Welcome back. Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use code MHE150 to save $150. Discussion Topics: Rocky Harris Starter kits for clubs, high school clubs He mentioned partnering with brands, but he didn't mention the brands.       In the interview with Jerry Lee he talked about doing a USAT design shoe. Newton Brett Farvre's wife a triathlete New formats - pool, gravel triathlons, splash n dash, inside triathlon, SUP - kicking myself that I didn't ask about virtual triathlon.       Zwift Super League.   MHE Gear Top gear selections Raffle this week's winner of iKOR Design reveal mid February and store to open before the end of the month. Be sure to follow on FB, Tw and In for announcements   News https://cyclingindustry.news/campaign-womens-cycling-1-million-2020/ https://www.deccanherald.com/metrolife/cycling-work-gains-momentum-716787.html https://www.teamusa.org/USA-Triathlon/News/Articles-and-Releases/2019/February/05/USA-Triathlon-Foundation-Announces-2019-Collegiate-Club-Grant-Awardees https://www.urbanacitizen.com/news/67583/y-to-host-indoor-triathlon-on-sunday https://www.examiner.com.au/story/5891629/triathlon-star-gomez-to-race-in-geelong/ Triathlon Trivia USAT Competitive Rules Quiz 4.4 Wet suits. Each age group participant shall be permitted to wear a wet suit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit. When the water temperature is greater than 78 degrees, but less than 84 degrees Fahrenheit, age group participants may wear a wet suit at their own discretion, provided however that participants who wear a wet suit within this temperature range shall not be eligible for prizes or awards. Age group participants shall not wear wet suits in water temperatures equal to or greater than 84 degrees Fahrenheit. The wetsuit policy for elite athletes shall be determined by the USAT Athletes Advisory Council. The AAC has set the wetsuit maximum temperature for elite athletes at 68 degrees for swim distances less than 3000 meters and 71.6 degrees for distances of 3000 meters or greater.  Any swimmer wearing a wetsuit with a thickness measured in any part greater than 5 millimeters shall be disqualified.   From   3.8 Acts Warranting Suspension. In addition to other penalties which may be imposed at the discretion of USA Triathlon, the following acts may be grounds for suspension for a period of time designated by USA Triathlon: a. A flagrant or willful violation of the Competitive Rules; b. Gross or continued unsportsmanlike conduct; c. Physical violence directed toward a race official, participant, volunteer, spectator, or another person; d. Any fraudulent act, such as falsifying name or age, filing a false affidavit or protest, or providing false information to USA Triathlon, the Board of Hearings and Appeals, or race officials; e. Intentionally participating in an event despite failure to register; f. Repetitive or recurring violations of the Competitive Rules; g. Failure to notify a race official after withdrawing from a race; h. Violation of the Medical Control Rules as set forth in Article VIII; i. Refusal to abide by the final determination by USA Triathlon of any matter relating to these Rules or the sport of triathlon; and j. Any act which disgraces or brings discredit to the sport of triathlon.   From   3.7A. Time Penalties for Elites.  A "variable time penalty" as used in these Rules shall mean a time penalty that varies in accordance with the distance category of the event. The variable time penalty for each of the distance categories shall be the following: Distance Category                                                           Time Penalty in Minutes Short/Intermediate           Cycle course less than 50K                       1:00 Long                             Cycle Course 50K to 100K                                 2:00 Ultra                             Cycle course greater than 100K                 4:00   From   2.4 Membership Categories. Annual membership in USA Triathlon will be available in the following categories and subject to the following requirements: a. (1) Elite. Elite annual membership will be available to certain qualified, highly competitive, and experienced athletes. An elite annual member is eligible to receive prize money directly. Any person wishing to apply for an elite annual membership should contact USA Triathlon (http://www.usatriathlon.org) for consideration. (2) Elite Collegiate: Athlete who qualifies according to the criteria listed above, and does not accept prize money.  Elite athletes holding an elite license from their National Federation or having raced as an elite athlete in international events are prohibited from competing within age group categories as an age group athlete or for age group awards.  Elite athletes are eligible for overall, open or elite division awards only. Prior to entering any USAT event, athletes must disclose their elite status and that failure to disclose such is cause for Disqualification and up to a one year suspension from USAT sanctioned events.  b. Age Group. The following divisions shall be available within the age group category of membership: (i) regular membership; (ii) youth membership (17 years of age and younger as defined in Section 3.2a). YouTube Video of the Week Time To Tri - USAT The Journey - A Film About Triathlon   Upcoming Interviews: Caryn Marconi, Shelbi Meyer and Tammi Hanson on the Compete Clean program and USADA Anti-doping resources and rules Alyssa Seeley, para Olympic triathlete and her incredible performance at RIO Olympic games and Gold Coast last year David Warden "3rd Anniversary Special" - Importance of performance testing as a part of a periodized plan, plus David interviews us about the show, why we do it, our relationship with each other and more. Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling. Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram. Special interview with Newton Running founder Jerry Lee to do a "How I Built This" style interview. Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!    

Spark The Conversation Podcast
Episode 4 - Sara Truemper

Spark The Conversation Podcast

Play Episode Listen Later Dec 20, 2018 14:50


Welcome to the "Spark The Conversation" Podcast where we get to know individuals around Pulte Financial Services, what makes them unique and the collection of experiences they bring to our organization.   We're your hosts Alex Wood and Rich Soares and we're excited to bring you these interviews so you can get to know the our team members, their background, role and contributions.   In our interview today, we'll get into Sara's background, where she grew up, where she went to school, where she worked prior to Pulte, her career path at Pulte, some of her biggest challenges, and the things that make her excited to come to work every day. Thanks for joining us again for this month's episode of "Spark The Conversation".  Be sure to subscribe to the podcast on your podcast player.  Tune in next month for the next guest. If you have feedback on the show, please reach out to Alex and Rich. We hope that you will take a cue from the podcast and be inspired to "spark the conversation" with someone in your department who maybe you don't know very well.  Everybody has a story.  Power comes from the diversity of our backgrounds.  Get to know what makes your neighbor excited be here and be your neighbor. It's up to you - TO SPARK THE CONVERSATION!

Spark The Conversation Podcast
Episode 2 - Kate Abramova

Spark The Conversation Podcast

Play Episode Listen Later Oct 22, 2018 13:47


Our guest today is Kate Abramova.  In our interview today, we'll get into Kate's background, where she grew up, where she went to school, where she worked prior to Pulte, her career path at Pulte, some of her biggest challenges, and the things that make her excited to come to work every day.   Welcome to the "Spark The Conversation" Podcast where we get to know individuals around Pulte Financial Services, what makes them unique and the collection of experiences they bring to our organization.   We're your hosts Alex Wood and Rich Soares and we're excited to bring you these interviews so you can get to know the our team members, their background, role and contributions.  With that, let's get into the interview with this month's guest.  Welcome Kate and thanks for joining us today and sharing a bit about yourself with the Pulte Financial Services team. Thanks for joining us again for this month's episode of "Spark The Conversation".  Be sure to tune in next month for the next guest. We hope that you will take a cue from the podcast and be inspired to "spark the conversation" with someone in your department who maybe you don't know very well.  Everybody has a story.  Power comes from the diversity of our backgrounds.  Get to know what makes your neighbor excited be here and be your neighbor  It's up to you - TO SPARK THE CONVERSATION!    

Mile High Endurance Podcast
144 - 80-20 Triathlon with Matt Fitzgerald

Mile High Endurance Podcast

Play Episode Listen Later Sep 22, 2018 101:59


Our interview this week is with Coach Matt Fitzgerald is co-author of 80/20 Triathlon with David Warden. This book packages what professional endurance athletes and their coaches have been practicing for years.  You've heard this concept in dozens of interviews on this podcast starting as far back as former Olympic Nordic Skier Jim Galanes, Dr. Inigo San Milan, and many more. Welcome to Episode #144 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts coaches Rich Soares and Khem Suthiwan and 303 Chief Bill Plock.  Thanks for joining us for another week of endurance interviews and discussion. Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.  Thanks to last week's guest, pro triathlete Andrew Talansky.  Andrew gave us the rare perspective of top pro cyclist who has a top 10 GC finish in the Tour de France and now competing as a professional triathlete at the 70.3 and 140.6 distance.  Andrew has a ton of respect for the pros he competes against and he is slowly earning respect as he has been climbing up the result ladder.  He will be competing at Ironman Louisville in a few short weeks and we are eager to see how he performs there and in 2019.  We hope to see him at the Ironman World Championship in 2019.  If you haven't heard the interview, go back and listen to episode #143. Speaking of previous guests.  We want to put out a "heal fast" wish to Benji Marshall from Today's Plan. Benji had a fall on his bike earlier this week and broke his collar bone.  His boss, Ben Bowley sent me an email.  Ben really appreciate the follow up and hope Benji heals up quick. Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance Cutting-edge research has proven that triathletes and other endurance athletes experience their greatest performance when they do 80 percent of their training at low intensity and the remaining 20 percent at moderate to high intensity. But the vast majority of recreational triathletes are caught in the so-called “moderate-intensity rut,” spending almost half of their time training too hard–harder than the pros. Training harder isn’t smarter; it actually results in low-grade chronic fatigue that prevents recreational athletes from getting the best results.  In 80/20 Triathlon, Matt Fitzgerald and David Warden lay out the real-world and scientific evidence, offering concrete tips and strategies, along with complete training plans for every distance–Sprint, Olympic, Half-Ironman, and Ironman–to help athletes implement the 80/20 rule of intensity balance. Benefits include reduced fatigue and injury risk, improved fitness, increased motivation, and better race results. Welcome back.  Our post interview discussion is sponsored by Halo Sport.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Interview take-aways Use the book to determine your pace, heart rate or power zones for each the swim, bike and run.  You need to be a little careful with swim speed zones.  If you have drastically different speeds without pull buoy, with pull buoy and with paddles, you may throw off your training pace classifications when you use those devices. Set your Speed Zones TrainingPeaks - go into your Account Settings/Zones/Speed-Pace.  Scroll to Swim Speed/Pace and skip the Auto Calculation.  Go to Add Zone and keep adding your Zones 1, 2, X, 3, Y, 4, and 5 Today's Plan - go to your Account Settings/Thresholds/Zones. Garmin Connect is stumping me Targeting 80/20 with Garmin Connect, TrainingPeaks, Today's Plan Garmin Connect provides lap by lap pace, but no report that breaks down the percent by pace, power or heart rate zones TrainingPeaks has an activity chart titled "Time In Zone - Speeds" for swimming and it'll pick up your custom zones. My last swim workout was 48% in zones 1-2 (goal for warmup, 6 x 200) 7% in zone x 13% in zone 3 (pull buoy) 14% in zone y (pull buoy with paddles) 12% in zone 4 7% in zone 5 (12 x 25 yrds) Bringing Crazy Back to Triathlon - Khem's Post Are there that many races that are providing unique and creative experiences?  Is that what the triathlete consumer wants? Specialized Experience Center with Todd Carver and Cliff Simms Trends they are seeing with e-bikes and virtual training Retul design, testing, assembly, product lifestyle The super-secret TT bike in the corner; Tim Don on the new Specialized TT bike…does not match photos of Shiv or Transition…at least the cockpit looks different Races Without Limits Harvest Moon race report and vlog Octoberfest - watch for the article on 303 Triathlon YouTube Video of the Week: http://www.espn.com/video/clip?id=16795333 - Allysa Seely ESPN Body Issue 2016.  She has a rare brain abnormality, neurological issues and amputation.  In the News is sponsored by Rudy Project.  Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. In The News:  Coca Cola and CBD - https://www.yahoo.com/finance/news/deal-coca-cola-could-aurora-153300338.html Upcoming Interviews: Jim Vance - will join us soon to take the discussion of Today's Plan to the practical application as a coach or athlete and talk in greater detail about how it can make you more effective and efficient as a coach Brian Burk author of "Tips to Run Your Best Marathon" Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 3D Retul technology and where the product roadmap is heading and how it can help you. Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews. Working on a number of interviews on 303Radio.  One I'm particularly excited about is Team USA Paratriathlete Allysa Seely who competed in Rio.  In addition to her brain abnormality, neurological issues and amputation, she has a great partner Mowgli a 3 year old Golden Retriever.  She recently did an interview with the Denver Post and we're going to have her on for an interview.  https://theknow.denverpost.com/2018/07/30/paralympian-triathlete-allysa-seely-trains-with-dog/190726/ We are also lining up Nicholas Graeef and Tommy Danielson. Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!  

Mile High Endurance Podcast
143 - Andrew Talansky on 2018 Races

Mile High Endurance Podcast

Play Episode Listen Later Sep 15, 2018 87:41


Welcome to Episode #143 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts coaches Rich Soares and Khem Suthiwan and 303 Chief Bill Plock.  Thanks for joining us for another week of endurance interviews and discussion. Our interview this week is with Andrew Talansky, pro cyclist turned pro triathlete in 2017.  Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. Thanks to last week's guest, Beth James of Team Liza.  We remarked on this incredible story in recent weeks and figured the timing is perfect to share it with you this week.  This Sunday is Ironman Wisconsin - Beth James and her daughter Liza will be racing as a team. Beth James and her daughter Liza are on a journey together to compete at Ironman Wisconsin September 9th.  Liza suffered from a traumatic brain injury in a car accident fourteen years ago.  Taking inspiration from Rick and Dick Hoyt, Beth and Liza found joy through riding and running outdoors. This is an inspiring interview and story of adversity, love and discovery. Talansky competed in cross-country running at high school in Florida before taking up competitive cycling at age 17. After success in local amateur races, he moved to Lees-McRae College in Banner Elk, North Carolina, winning the collegiate national championship race in his freshman year. He left college after one year to join the Amore & Vita team in Italy in 2009, but found the conditions unsatisfactory and returned to the US that spring.[4] He raced in the US in 2009 without team support. After a strong ride at the Tour of the Gila race, he joined Garmin for the 2010 season, moving up to the professional team for 2011, where he made the top ten at the 2011 Tour de Romandie.   In 2012, Talansky scored his first professional victory in Europe at the Tour de l'Ain, and was named Garmin's lead rider for the 2012 Vuelta a España,[5] finishing seventh on the general classification. In 2013, he came second in Paris-Nice, having led the race for two days, and was selected for the Tour de France for the first time, again making the top ten overall.   He won the 2014 Critérium du Dauphiné, joining a high quality breakaway group on the final stage to overcome a 39-second deficit to overnight race leader Alberto Contador.   He retired from the 2014 Tour de France after a very uncomfortable day on his bike, due to multiple crashes. The broom wagon was following him at the end of the stage.   In September 2017 Talansky announced his retirement from competition via an Instagram post. However, the following month he indicated that he was now "un-retired" and would take up competing in triathlon   Teasers for topics: 303Merge - Bill Donkey Run Practice - Khem TO and losing the pink helmet AG World Champs in Gold Coast; Stacia and Kevie - https://goldcoast.triathlon.org/2018_itu_world_triathlon_grand_final/ Use of anti-biotics and training or racing - https://runnersconnect.net/antibiotics-and-running-performance/ Ironman Title Sponsor Amazon - http://www.ironman.com/triathlon/events/americas/ironman/world-championship.aspx#/axzz5QwfJtuZ5 Video of the week: Tim and Rinny Show I lost the Pink helmet bet Make a donation at their Ironman Foundation site of $20 and be entered in a draw Talks about how the ride up to Hawi last year surprised him with 330 watts and he's preparing for that effort in his training Keep watching and there's a video of Tim getting out of his high altitude tent   Upcoming Interviews: Coach Matt Fitzgerald - author of The Endurance Diet, 80/20 Running and now 80/20 Triathlon with David Warden Jim Vance - will join us soon to take the discussion of Today's Plan to the practical application as a coach or athlete and talk in greater detail about how it can make you more effective and efficient as a coach Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 3D Retul technology and where the product roadmap is heading and how it can help you. Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews. Please support our affiliate brands that support the show and help you get faster! Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% of the regular price of $69.99 by using the code "endurance" at checkout, and your post discount price will be $56. https://www.ikorlabs.com/endurance. Listener feedback from Mom and co-worker The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine? TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Discounts page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance  We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!      

Spark The Conversation Podcast
Episode 1 - Deb Still

Spark The Conversation Podcast

Play Episode Listen Later Sep 14, 2018 28:14


Welcome to the "Spark The Conversation" Podcast where we get to know individuals around Pulte Financial Services, what makes them unique and the collection of experiences they bring to our organization.   We're your hosts Alex Wood and Rich Soares and we're excited to bring you these interviews so you can get to know the our team members, their background, role and contributions. Our guest today is CEO Deb Still.  With this being the first episode of the podcast, we thought who better to help us set the tone for the show.  While everyone at Pulte Financial Services knows who Deb is, they may not know that much about her on a deeper and more personal level. In our interview today, we'll get into Deb's background, where she grew up, where she went to school, where she worked prior to Pulte, her career path at Pulte, some of her biggest challenges, and the things that make her excited to come to work every day. Before we get into today's interview with Deb, we have a few things we'd like to tell you about the Spark The Conversation Podcast. The objective of the podcast is to allow all of us to get to know our team members more personally.  To understand the experiences that make them unique, what they do at PFS and what makes them excited to be here. We will select employees around the PFS organization to be our guests.  If you know someone who would be particularly interesting to hear more about, we welcome requests. This is a monthly audio podcast that is only available to Pulte Financial Services Employees.  Each episode will be about 15 minutes in length - just about the amount of time it takes for a work break.  This first episode will be an exception to the 15 minute length as we have added some explanation about the podcast, plus we know we'll have a few more questions for our very first guest. With that, let's get into the interview with this month's guest, PFS CEO Deb Still.  Welcome Deb and thanks for joining us today and sharing a bit about yourself with the PFS team. Thanks for joining us again for this month's episode of "Spark The Conversation".  Be sure to subscribe to the podcast on your podcast player.  Tune in next month for the next guest.   If you have feedback on the show, please reach out to Alex and Rich. We hope that you will take a cue from the podcast and be inspired to "spark the conversation" with someone in your department who maybe you don't know very well.  Everybody has a story.  Power comes from the diversity of our backgrounds.  Get to know what makes your neighbor excited be here and be your neighbor. It's up to you - TO SPARK THE CONVERSATION!

303Radio
Brits in Boulder

303Radio

Play Episode Listen Later Apr 23, 2018 50:33


St. Georges Day with British professional triathletes Tim Don, James Hadley and Rachel Joyce. Join us for an energetic discussion about life as profession triathletes in Boulder. Hear what it's like raising families, working with sponsors, performing at the highest levels, dealing with immigration and much more. Hosts Bill Plock and Rich Soares.