Podcasts about sansego

Craig Alexander is a three-time Ironman World Champion and two-time Ironman 70.3 World Champion. In this episode we discuss the training and racing strategies Craig used during his career in detail. Craig also shares learnings from his post-racing coaching career on training considerations for age-group triathletes. HIGHLIGHTS AND KEY TOPICS: An overview of Craig's training approach during his most successful yearsKey principles and example workouts in his swim, bike and run trainingHow to race well in KonaThings that didn't work and training mistakes madeCraig's team and coachesAdvice for age-group athletes, including time-restricted athletes and older athletesCommon mistakes to avoid for age-group athletesOverrated and underrated products and concepts in triathlonDETAILED EPISODE SHOWNOTES: We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.  The shownotes for today's episode can be found at www.scientifictriathlon.com/tts461/LINKS AND RESOURCES: Craig's website (Sansego) and InstagramWHAT SHOULD I LISTEN TO NEXT?If you enjoyed this episode, I think you'll love the following episodes: Frank Jakobsen – Performance, training and mindset | EP#231 and Coach Frank Jakobsen | EP#373 - Frank is one of the coaches Craig worked with during his career, and shares lots of wisdom in these two interviews.Kona preparation – best practices of top coaches | EP#309 - For more advice specifically on preparing for a great race in Kona, this is a great listen.David McNamee – training, racing, and insights from 18 years in triathlon | EP#435 - Another interview with detailed insights into the training of an athlete who's had great success in the Ironman World Championships. You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes. LEARN MORE ABOUT SCIENTIFIC TRIATHLON: The Scientific Triathlon website is the home of That Triathlon Show and everything else that we doContact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)Subscribe to our NewsletterFollow us on InstagramLearn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. SPONSORS: Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.

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 Interview of the Week - Erica Ackerlund and coach Elliot Bassett Cycling News/Updates - Ride for your life; Netflix TDF Unchained 2 Review Triathlon News/Updates - Boulder 70.3 Pro List, Village update, Team USA announced,Crowie and Sansego join TriDot; Coaching Tip of the Week - TriDot Pool School comes to Boulder   303Cycling News and Updates: RIDE FOR MAGNUS: RIDE FOR YOUR LIFE – A MEMORIAL RIDE AND CALL TO ACTION   Netflix Unchained Season 2   Netflix Unchained Season 2 303Triathlon News and Updates: USA Triathlon Announces 2024 U.S Olympic Triathlon Team     Coaching Tip of the Week: TriDot Pool School comes to Boulder on July 27-28 https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20240525-844-107/70?Itemid=762 Weekend Workshop Schedule July 27 - 12:00 pm to 4:00 pm PT July 28 - 8:00 am to 12:00 pm PT   Optional social dinner at 6:30pm on Day 1. Location TBD.   Location: Boulder Parks & Recreation 3198 North Broadway Boulder, CO 80304

He was the first athlete to win both the IRONMAN and IRONMAN 70.3 World Championship in the same year in 2011, is the recipient of an Order of Australia Medal for service to sport and the community and earlier this year became an IRONMAN in Australia Hall of Fame inductee.One of the greatest ever triathletes, his softly spoken and gentle manner give no indication of the level of tenacity, commitment and determination it took for him to reach the top of the sport and stay there for many years. From his first professional race in 1995 right through to his retirement in 2014, Craig found another gear, another level and was not afraid to dig deeper and deeper into the hurt locker to succeed in a sport that he is eternally passionate about and grateful for the career and success it has afforded him.   Now retired from professional sport, he still races, albeit sparingly and maintains a high level of fitness.  In 2019 he won the Australian Long Course Championships aged 46, twenty years after capturing his first National Championship Title. He spends his time with his family, supporting them and many of his children's sporting endeavours as a father and a coach. He is an author, broadcaster and shortly after retirement from professional sport launched his own training, health and lifestyle brand, Sansego which keeps him busy, as well as being an ambassador for a variety events, brands, charitable causes and foundations, his passion for sport knows no bounds. This is a super chat with a simply incredible person, the show is longer than normal so maybe fill the kettle rather than just making one cuppa and chill out whilst you are inspired, educated and motivated by one of the all-time greats of triathlon and sport. 

Craig Alexander, or "Crowie" as many call know him, has formulated an approach to triathlon training through many years as a professional and now as a coach. He talks with Dirk Friel about his approach to hitting peak fitness while balancing a restorative taper for the best performance racing long course triathlon. Crowie and Dirk consider the schedule changes to the Ironman World Championships in Kona for 2022 and who could take home the men's and women's titles after seeing recent performances and results from the championships in St. George earlier in the year. Plus, should the world championships always be hosted in Kona? Alexander is a true legend of triathlon and is a three-time Ironman champion and two-time 70.3 world champion. Winning both in 2011, He has held the Ironman Hawaii course record and was recently inducted into the Ironman Australia Hall of Fame. He started his coaching company, Sansego, in 2014, which serves hundreds of athletes worldwide through training plans, clubs, personal coaching and more.

Go to BrockArmstrong.com/newsletter to sign up for my bi-weekly updates. Craig “Crowie” Alexander grew up playing a range of sports soccer, cricket, water polo, golf and tennis, although soccer was his main game. The sport you know Crowie best for, triathlon, he didn't compete in until the age of 20. Alexander raced his first professional triathlon in Sydney, Australia on the ITU World Cup circuit in 1995, finishing in 8th place. He also claimed his first professional victory later that same year. He went on to have many wins and with his 2011 victory in Kona Hawaii, he also broke the previous course record which had stood for 15 years and became the oldest athlete ever to win the IM World Championship title (38 yo).In 2014, Crowie stepped away from Ironman racing and launched his own brand, Sansego. He teamed up with an elite group of endurance coaches and experts to deliver coaching, consulting, clinics and training camps/experiences.To this day, Alexander has maintained a high level of fitness and professional results, even though only racing sparingly. As a professional athlete, Crowie has won at least one pro race every year of his career (1995-2019).Main Topics:- Since Crowie didn't actually take up the sport that he is most known for until he was 20, what was his fitness life like before triathlon?- How did playing soccer, cricket, tennis allow him to "go pro" a year after switching to Triathlon? Not only go pro but win races?- How did he balance going to University (BS in Physiotherapy) and being a professional athlete? How did he stay motivated in both arenas?- What gear and recovery tools did he use when training and racing so hard?- Because a main theme of this podcast is addressing how to stay fit as we age, I had to ask him about being “the oldest athlete” to ever win the IM world champs at 38yo. Was there anything he changed in his training at that time?- Craig still pops up in races - and wins them - now (at age 47) which gives people like me (50) hope. What training advice would does he have for an ageing age grouper like me?Make sure to check out nutritiousmovement.com/virtual-studio-membership and tell them Brock sent you!

CLIFF HARVEY: HOLISTIC PERFORMANCE NUTRITION (00:29:54) We bring Cliff back to the show to talk all things collagen. HOT PROPERTY INTERVIEW: CRAIG (CROWIE) ALEXANDER (00:48:42) 5-time World Triathlon Champion and 12-time Australian Triathlon Champion, Craig Alexander has competed all over the World as a professional triathlete since 1995. We chat to him about where he’s currently at in his life and career and his roles with Sansego, the PTO, the Collins Cup and the Vesper. LINKS: The Wakatipu Legend Swimming event at https://thewakatipulegend.co.nz/ More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Cliff Harvey at https://cliffharvey.com/ Puraz Collagen Experts at https://www.puraz.com/ Craig Alexander at http://alexander.sansego.co/ More about The PTO at https://protriathletes.org/ The Collins Cup at https://thecollinscup.com/ Mikki’s Mikkipedia Podcast at https://mikkiwilliden.com/podcast More about Kathrine Switzer at https://kathrineswitzer.com/ Spirited Women event at https://spiritedwomen.co.nz/ Challenge Miami at https://www.challenge-miami.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz        Mikki Williden can be found at https://mikkiwilliden.com/

What are some of Craig "Crowie" Alexander's greatest memories in the sport? How has he continued to be successful into his mid-40's? What secrets has he applied to garner such a long and successful career? Why was Craig "Crowie" Alexander able to become the 5x World Triathlon Champion? (70.3 in 2006 & 2011 and Ironman in 2008, 2009 & 2011). What did he do to capture the course record in 2011 (8:03:56)? In this very personal interview, Crowie shares memories, training guidance and so much more. It's one you'll enjoy immensely, whether you're a triathlete yourself or simply love to hearing from one of the greatest athletes of a generation and one of the greatest endurance athletes of all time.For more information about the Catalyst Community, the NBHWC-approved coaching certification and more, please see https://www.catalystcoachinginstitute.com/If you'd like to access the popular Be A Catalyst hoodies, t-shirts and more (100% of profits go to charity), please see https://teespring.com/stores/be-a-catalystFor more information about Sansego, Crowie's triathlon coaching & training company, please see https://www.sansego.co/

Today we're joined on the podcast by 5-time Ironman World Champion, Craig ("Crowie") Alexander. Crowie was the 2008, 2009, 2011 Ironman Triathlon World Champion and previous course record holder (8:03:56 in 2011), and the 2006 (inaugural) and 2011 70.3 World Champion. In 2011 he won both the 70.3 and the full Ironman World Championships. Needless to say - he's a beast, but best of all, he's an absolute gentleman too! Craig was humbled when Ironman legend and six-time World Champion Dave Scott lauded him as “the first true men’s champion the sport has seen in years.” The most important thing to Craig is family. He is beyond proud of his wife (and the love of his life) Nerida, and his three amazing kids, Lucy, Austin and Lani. Everything Craig does starts and ends at home with his family. Crowie’s won a lot of titles over the years but the one he likes best is ‘Daddy’. As an aside from us, we've only met Crowie once face-to-face but recall how genuine and approachable he was and when the opportunity to record this podcast with the great man came up, he didn't hesitate, such is his show of great character - he's very much "the people's champion" as you'll hear in the first 60 second intro. Post-retirement, Craig now runs his highly successful coaching program SansEGO (which basically means "without ego") which we believe, at it's heart, is a philosophy we can all learn from (details at: https://www.sansego.co ). A lot of people talk about “life balance” but Craig really does walk the walk, not just talk the talk and his information from his website below is well worth a deeper dive, especially at this period in time of extreme uncertainty and worry: "His load was extraordinarily heavy but he carried it with methodical focus and balance…and Craig seemed to find more and more comfort with his confidence in simply letting be, be. Alexander’s most impressive talents are not found in his swim, bike, or run competence. Instead, his unique ability to clear the mind’s clutter and make good decisions has been the key ingredient to his success on and off the racecourse. And this key to finding clarity for the 5 x Ironman/70.3 World Champion was getting the life balance right. He put the right people around him and understood that the whole was only stronger than the sum of its parts when the clutter (ego) was removed from the equation." We really hope you enjoy this conversation with Crowie and a big thanks and shout out to Coach Chris Southwell for arranging!

Matt is joined with Co Host Paul Hadfield to interview Crowie and Brett Davidson.Crowie describes winning the Hawaiian Ironman as his life work. He talks about finding his niche in the US on the short course circuit, he raced as a pro for 14 years before winning Hawaii. He talks about winning the 70.3 Half Ironman World Title in 2006 where he qualified to race at Kona the following year. He talks about the difficulty of trying to return and defend the title with more demands on time and added pressure. He talks about the challenges of the environment during the race including the heat and the Trade Winds.He talks about how he trained and acclimatised in different locations under different conditions. He chats about external and internal pressure, the importance of positive psychology and how your attitudes and thoughts can impact on performance. He talks about his mantra that he uses during races.He gives advice on recovery, nutrition, training at altitude, perceived exertion, managing illness with training, heart rate, core strength and stability, injury prevention, having fun to mix up the monotony of training and finally the importance of sleep.We go to a short shoe review with Sean Tindale from Runnulla. Crowie tells a funny story about his bucks’ night and having to meet with an ASAD Official for a drug test the following morning with no sleep, still wearing a Safari Suit from the night before!Brett chats about his Coaching business Sansego that he works on with Craig. He also chats about their Sports Nutrition brand Koda. I hope you enjoy this very informative, light-hearted interview. Feel free to use the discount codes below:•Runnulla (10%): Mention Running Matters in store.•Surf Coast Century entry (10%): RunningMattersSCC2019•GU Energy Australia (15%): RUNNINGMATTERS•Fractel Performance Running Caps (15%): runningmattersIf you enjoyed the Podcast, please subscribe or follow ‘Running Matters’ to be notified when each episode is released.Thanks.

Matt is joined with Co Host Paul Hadfield to interview Crowie and Brett Davidson. Crowie describes winning the Hawaiian Ironman as his life work. He talks about finding his niche in the US on the short course circuit, he raced as a pro for 14 years before winning Hawaii. He talks about winning the 70.3 Half Ironman World Title in 2006 where he qualified to race at Kona the following year. He talks about the difficulty of trying to return and defend the title with more demands on time and added pressure. He talks about the challenges of the environment during the race including the heat and the Trade Winds. He talks about how he trained and acclimatised in different locations under different conditions. He chats about external and internal pressure, the importance of positive psychology and how your attitudes and thoughts can impact on performance. He talks about his mantra that he uses during races. He gives advice on recovery, nutrition, training at altitude, perceived exertion, managing illness with training, heart rate, core strength and stability, injury prevention, having fun to mix up the monotony of training and finally the importance of sleep. We go to a short shoe review with Sean Tindale from Runnulla. Crowie tells a funny story about his bucks' night and having to meet with an ASAD Official for a drug test the following morning with no sleep, still wearing a Safari Suit from the night before! Brett chats about his Coaching business Sansego that he works on with Craig. He also chats about their Sports Nutrition brand Koda. I hope you enjoy this very informative, light-hearted interview. Feel free to use the discount codes below: Runnulla (10%): Mention Running Matters in store. Surf Coast Century entry (10%): RunningMattersSCC2019 GU Energy Australia (15%): RUNNINGMATTERS Fractel Performance Running Caps (15%): runningmatters If you enjoyed the Podcast, please subscribe or follow ‘Running Matters' to be notified when each episode is released. Thanks.  

Matt is joined with Co Host Paul Hadfield to interview Crowie and Brett Davidson.Crowie describes winning the Hawaiian Ironman as his life work. He talks about finding his niche in the US on the short course circuit, he raced as a pro for 14 years before winning Hawaii. He talks about winning the 70.3 Half Ironman World Title in 2006 where he qualified to race at Kona the following year. He talks about the difficulty of trying to return and defend the title with more demands on time and added pressure. He talks about the challenges of the environment during the race including the heat and the Trade Winds.He talks about how he trained and acclimatised in different locations under different conditions. He chats about external and internal pressure, the importance of positive psychology and how your attitudes and thoughts can impact on performance. He talks about his mantra that he uses during races.He gives advice on recovery, nutrition, training at altitude, perceived exertion, managing illness with training, heart rate, core strength and stability, injury prevention, having fun to mix up the monotony of training and finally the importance of sleep.We go to a short shoe review with Sean Tindale from Runnulla. Crowie tells a funny story about his bucks’ night and having to meet with an ASAD Official for a drug test the following morning with no sleep, still wearing a Safari Suit from the night before!Brett chats about his Coaching business Sansego that he works on with Craig. He also chats about their Sports Nutrition brand Koda. I hope you enjoy this very informative, light-hearted interview. Feel free to use the discount codes below:•Runnulla (10%): Mention Running Matters in store.•Surf Coast Century entry (10%): RunningMattersSCC2019•GU Energy Australia (15%): RUNNINGMATTERS•Fractel Performance Running Caps (15%): runningmattersIf you enjoyed the Podcast, please subscribe or follow ‘Running Matters’ to be notified when each episode is released.Thanks.

Our guests this week are the founders of RETUL, Todd Carver, Cliff Simms and Franko Vatterott. We are going to talk about how RETUL has been helping athlete's be more comfortable and get the most performance out of their body and bike through a precise fit.   Hopefully you saw the teaser video we posted on social media this week. Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD hemp extract 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 Alain Lambert, the Chairman of Haute Route North America, for joining us to talk about what professional cycling experience they offer. If you haven't heard the interview, go back and listen to episode #153. 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. These are a great Christmas stocking idea for your endurance athlete. Go to https://www.riplaces.com/collections/mile-high-endurance for more information. In 2007, three partners came together to take bike fitting to another level. Cliff Simms was a medical device engineer who had come up with a prototype of the 3-D bike fit system and Todd Carver was a bike racer and bike fit expert who knew how to apply the technology to help cyclists get the most out of their body and bike performance. Franko Vatterott was the third partner who was selling high altitude tents at the time, but knew how to market and sell the ground breaking 3-D fit technology. Their business plan intended to bring the system to market, make it the most in-demand and respected bike fitting system, and then eventually sell it to a major bicycle company. In September of 2012, the trio sold RETUL to Specialized and now Todd Carver is the Head of Human Performance at Specialized and Cliff Simms is the Head of the RETUL division. Franko Vatterott is the Founder of The Human Interest Group, agency for developing brands and partnerships like RETUL, Sansego and others. 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. If you are looking for a premium gift for your endurance athlete for the holidays, this is that item. Use code MHE150 to save $150. A Case for Zone 1 - by Laura Marcoux https://d3multisport.com/d3-university/article/a-case-for-zone-1   Based on article in the International Journal of Sports Physiology and Performance   Purpose: To describe training loads during an Ironman training program based on intensity zones and observe training–performance relationships. Methods: Nine triathletes completed a program with the same periodization model aiming at participation in the same Ironman event. Before and during the study, subjects performed ramp-protocol tests, running, and cycling to determine aerobic (AeT) and anaerobic thresholds (AnT) through gas-exchange analysis. For swimming, subjects performed a graded lactate test to determine AeT and AnT. Training was subsequently controlled by heart rate (HR) during each training session over 18 wk. Training and the competition were both quantified based on the cumulative time spent in 3 intensity zones: zone 1 (low intensity; AnT). Results: Most of training time was spent in zone 1 (68% ± 14%), whereas the Ironman competition was primarily performed in zone 2 (59% ± 22%). Significant inverse correlations were found between both total training time and training time in zone 1 vs performance time in competition (r = –.69 and –.92, respectively). In contrast, there was a moderate positive correlation between total training time in zone 2 and performance time in competition (r = .53) and a strong positive correlation between percentage of total training time in zone 2 and performance time in competition (r = .94). Conclusions: While athletes perform with HR mainly in zone 2, better performances are associated with more training time spent in zone 1. A high amount of cycling training in zone 2 may contribute to poorer overall performance.   If the Bike Fits: RETUL bike fits measure angle and motion distance within the accuracy of A) Centimeter; B) Millimeter; C) Micrometer RETUL fits include digital measurements for A) Bike; B) Saddle; C) Foot beds; D) Helmets; E) All Above; F) A-C True or False, RETUL Match captures your measurements with sub-millimeter accuracy for capturing foot size, arch height, and different body segment lengths   A Case for Zone 1: The article "A Case for Zone One and it's foundational article in the International Journal of Sports Physiology and Performance is based on A) 3 training zones; B) 5 training zones, or C) 7 training zones? True or False - Training below Aerobic Threshold (AeT) is most effective when paired with minimal training above Anaerobic Threshold (AnT)? Doing the majority of your training below Aerobic Threshold showed a statistically significant improvement for subject athletes competing Ironman at A) Below Aerobic Threshold; B) Above AeT, but below AnT; C) Above AnT   YouTube Video of the Week 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.    Specialized Body Geometry Fit   Upcoming Interviews: Tim Yount on the USAT Point System and qualifying for Worlds Debbie Potts of the Whole Athlete Podcast on Life is not a Race it's a Journey and adrenal fatigue Professional triathlete Meredith is the keynote speaker at Outspoken Women in Triathlon Summit Nov. 30 to Dec. 2 Scott Fliegelman of Solos Wearables 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.   There are two articles on 303Cycling right now that people should check out. The 10 Commandments of Road Cycling The Science of Being Seen 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!      

Our interview this week is with Benji Marshall from Today's Plan.  I was recently introduced to Today's Plan by coach Jim Vance.  Today's Plan is a coaching and activity tracking and analysis platform.  It has some standard features that you would expect from a coaching platform, but I was impressed with how they've solved for some needs of coaches and athletes and have taken some features to the next level in terms of functionality and efficiency. Today's show is supported by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, the 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. Thanks to last week's guest, Matt Smith who shared swim coaching tips that we learned in the Sansego camp this past spring.  We hope you picked up some new information that will help you with your swim stroke and form and ultimately lead to your next swim PR.  If you missed it, go back and check out Episode #140. Additional information about Today's Plan not covered in the interview, including pricing and top 10 efficiency hacks. https://www.todaysplan.com.au/pricing/?currencyId=4 Top 10 Efficiency Hacks Grouping workouts by tag Automated Email Templates Keyboard shortcuts Dashboard Drill In/Out Data integrity rules and alerts Multi file and multi athlete comparison and analysis Built in communication tools - communicating with athletes (more than a comment on a file; email client; groups; subjective rating alerts) Workout progressive overloads - up to 6 versions of the workout progressing duration, intervals or intensities Variable target structured workouts Multi athlete prescription   70.3 World Championship Nelson Mandela Bay, South Africa Saturday - Women's race Sunday - Men's race http://www.ironman.com/triathlon/news/articles/2018/08/2018-ironman-70.3-world-championship-pro-start-list.aspx#axzz5PcirvrOF Countdown to Kona and Kona Pro Start List (KPR) http://www.ironman.com/triathlon/triathlon-rankings/kpr-men.aspx#axzz5PcirvrOF Hope you enjoyed last week's video of the Colorado Classic segments from the 303 Project team car Today's Plan Masterclass: Top 10 Coach Efficiency Hacks Upcoming MHE 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 Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you. Coach Matt Fitzgerald - author of The Endurance Diet, 80/20 Running and now 80/20 Triathlon with David Warden 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. Don't miss the recently published interview on 303Radio Lance Panigutti on the Without Limits Cyclocross Series Beth James to talk about Team Liza and Ironman Wisconsin Lance Panigutti on Without Limits remaining 2018 triathlons -  Harvest Moon and Oktoberfest.  Note that Oktoberfest is sold out except for the Collegiate slots. We are lining up more interviews all the time, including Nicholas Graeef and Tommy Danielson 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!    

We have a good old fashion coaching tips interview this week with Sansego coach Matt Smith.  Matt was on the deck at the Boulder camp during our pool sets this spring.  He gave tips from his observations on deck and also did some video analysis observations and recommendations.  I picked up a few tips from Matt that I incorporated into my training and believe those changes were part of what led to a 1.2 mile PR at Boulder 70.3 a few weeks ago.  We wanted to get him on the show and share his expertise with you and see if we can get you to your new swim PR. 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, Richard Rozok - a repeat top 10 Norseman Xtreme Triathlon finisher.  If you didn't hear what makes Norseman so Xtreme and Richard's  extreme Czechoslovakian accent, go back and check out Episode #139. Side note that I have some corrections to some information I've shared about iKOR to share in the post interview discussion. Coach Matt Smith lives in Boulder with his wife Molly, who by the way are very nearly new parents.  Early congrats to them both.  As you'll hear, he and the Sansego team believe in helping athletes find their full potential.   Coaching Philosophy: Mission: To partner with goal oriented athletes to help them accomplish their goals by setting a realistic training plan that integrates with their life vs. dominating it. Philosophical Statements: Coaching is a co-active relationship between coach and the athlete, we know more together. Matt will work with the athlete to develop a race schedule and training plan that fits with their lifestyle and progresses with their ability level. Matt sees his role is to show an athlete they can do more than they think they can. I will provide support and motivation to get them to stretch their limits, yet set realistic goals and benchmarks in the process. Matt will strive to keep an athlete injury free. Plans are built with proper rest and recovery included. I listen to how athletes are feeling physically and mentally and adapt accordingly. Direct communication is key. Matt will always respond to athletes in an honest, consistent, timely manner. Multisport is a lifestyle. Matt models a healthy lifestyle and encourage athletes to think about training as a life long endeavor vs. a short term goal. The sport should be hard work, but fun at the same time.   Matt and Sansego Partnership with Max Testa Training in Park City Utah next spring;   Colorado Classic Quick recap of route and profile The 303 Project, the team and Director Nicholas Graeff; driver Albert and mechanic Carson Anatomy of the caravan 303Cycling Facebook Live (Austin Stephens, Ken Gart, Lookout, Red Rocks) Race and Team Communications - there are two radios in the car.  One is Race Radio, which is the Race Director communication to the Team Directors.  Race Radio is the first car behind the peloton and they communicate rider calls for water bottles, mechanicals and crashes.  The other radio is the Team Radio set to a different frequency.  All the riders and both cars have radios set to that frequency.  This is for the Team Director primarily to communicate to the riders.  If there's a split in the group, both cars talk to the riders in the group that they are covering.  The riders can also call to the cars.  Here's a quick 30 second sound bite.  The first thing you'll here is Race Radio talking about the upcoming Feed Zone.  The next you'll hear is some words of encouragement from Nicholas Graeff to a rider, and in another case to go to the medical car for assistance.  You'll also hear our car, Car 2 calling to Car 1. Khem and Bill's coverage of Stage 2 Rich on Stage 3 Leadville 100 Bill and the Todd Lytle team Quick update on iKOR Recommended dose is 5 pumps twice per day Generally CBD must have less than 3/10 of one percent THC; iKOR's standard is better and there's no detectable level Ordered a bottle for my mom for her birthday and she's just starting to take it this weekend.  Great customer service and email status from iKOR when your order ships and when it's delivered.  I received a text from my mom when it arrived and at the same time I received an email from iKOR that it was delivered.  Pretty slick! YouTube of the Week - Colorado Classic GoPro video of approaching the feed zone and screaming down High Grade Upcoming MHE Interviews: Benji Marshall from Today's Plan.  We are going to go over the history, mission and core principles.  Plus we'll give an overview of the features, usability and licence options. 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 Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you. 303Radio Interviews: 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. Just published on 303Radio Lance Panigutti on the Without Limits Cyclocross Series Beth James to talk about Team Liza and Ironman Wisconsin Lance Panigutti on Without Limits remaining 2018 triathlons -  Harvest Moon and Oktoberfest 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. 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!  

This episode continues our coverage of some of the most epic races on the planet.  This week we have repeat top 10 Norseman Xtreme Triathlon finisher Richard Rozok.  Many of you will know what makes Norseman an "extreme" triathlon.  For those who don't or have never heard of Norseman, you are about to hear a story of an incredibly challenging iron distance race.  Norseman is a one of seven Xtri World Tour Xtreme triathlons.  At the Sansego Camp this past May, Crowie asked all of the athletes to introduce themselves, their racing experience and race goals for the year.  Most of us were referring to 70.3 this and IM that - no big surprises.  There was one guy, with a great accent, who casually mentioned that he was planning to race Norseman.  There were a handful of us in the room that had audible reactions, including Crowie, Matt Smith and Franko Vatterott. Today's interview is 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% of the regular price of $69.99 by using the code "endurance" at checkout. Thanks to last week's guest, Don Reichelt who put his stamp in Badwater 135 history, finishing 3rd overall. We had a great chat about his training, strategy and how the race unfolded.  Badwater 135 sounds brutal with temperatures as high as 127 degrees.  If you missed it, go back and check out Episode #138. Norseman - The start is 150km from Bergen and 322km from Oslo Airport in the Eidfjord. While the finish is 367km from Bergen and 230km from Oslo at the top of Mt. Gaustatoppen at 1850m. Total elevation gain during the 140.6 miles is 5235m (17175 ft). Richard Rozok is a working age-grouper in Norway who competes at the elite level.  Having trained with him at the Sansego Boulder camp this past May, I can attest first hand to Richard's strength and speed at all disciplines.  I'm pleased to present…Richard Rozok. Richard Rozok and Norseman https://nxtri.com/xtri-world-tour/ Lottery Cutoffs (white v black shirts) Colorado Classic https://www.coloradoclassic.com/2018-colorado-classic-mens-teams/ https://www.coloradoclassic.com/2018-colorado-classic-womens-teams/   Leadville 100 https://www.athlinks.com/event/219291/results/Event/680196/Course/1090830/Results Ryan Petry 6th Fave Product of the Week - Rapid Response Urinalysis Kit and Test Tubes for Hydration Nutrition - You Tube https://youtu.be/moPCG9VgRGM Upcoming Interviews: Matt Smith from Sansego on swim workouts designed for specific training goals, swim form, common issues, etc. Benji Marshall from Today's Plan.  This training and coaching software platform has some incredible functionality and features that coach Jim Vance is going to tell us about.  I had a great demo from Jim and Benji Marshall from Today's Plan and I'm pretty blown away at how well they've addressed some things that I've struggled with. Jim Vance on the coach's use of Today's Plan Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 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.   Just published on 303Radio Lance Panigutti on the Without Limits Cyclocross Series Coming Soon on 303Radio Beth James to talk about Team Liza and Ironman Wisconsin Lance Panigutti on Without Limits remaining 2018 triathlons -  Harvest Moon and Oktoberfest 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. 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.   If you are not following us on social media, you should.  Why?  You 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. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming. 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!            

Badwater 135 Ultra-marathon is billed as the "toughest foot race on the planet".  With air temperatures reaching a high of 127 degrees and pavement temperatures in the 150s, it's no wonder that only 68 of the 99 racers this year finished.  What was not well known until this year's race was Don Reichelt's name.  You, however, heard him back in March on the show talk about his selection for Badwater and his plans for training for this ultra tough event.  Guess what, this badass got a podium of 3rd place, surprising previous record holders, podium placers, organizers and teams.  Were we surprised - hell no! Today's interview is sponsored by Riplaces - 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 Thanks to last week's guest, professional mountain bike expert Ryan Petry for sharing his Haute Route recap and Leadville MTB preparation.  If you missed it, go back and check out Episode #137. Don has spent more than 7 years of my life planning and executing events, coaching endurance athletes, and running ultra distances at an elite level.   He started in the event industry with as a field marketer and events manager for a major shoe company, before moving on as a one man show directing 11 different races including road running, trail running, biking, and triathlons.   He also contracts out event services with numerous events from 5K to ultra distances. He has coached multiple athletes to finishes at races from 5K to 100 miles and everything in-between.  I specialize in working with athletes who want to get into ultrarunning, or who want to take their ultra running to the next level.    Don is a multiple time Ironman finisher and have competed in countless ultramarathons including 5 races of 100 miles or more with a 100 mile PR of 16:27. We can now add a 3rd place at Badwater 135 in a time of 27 hours and 8 minutes and 30 seconds. Let's get into the interview. Don Reichelt interview and Badwater Passion for burro racing Pacing at Leadville 100 LTR Run Rabbit Run 100 in September Khem - Ultraman Canada and support of Glenn Strebe and Mary Carey Bill - 303 updates, Leadville, Colorado Classic and more Boulder 70.3 race report Hydration and nutrition in the 3 days prior, including testing up to the morning of Friday registration The goggle debacle, transition neighbor, hero Steph Detailed results Swim Last in 30-33 wave with Stacia Wilkins Buoy line 1.2 PR Bike Plan for 7 20 oz bottles; 1st complete in 15 minutes; 1 custom Infinit; 6 Skratch; 1 aero bottle; 2 disposable sport bottles; picked up 2 new water bottles at aid station 1, another at aid station 2 and another at aid station 3.  I had test tubes of skratch to dump into the aero bottle Bike not PR; avg. pwr 154; avg HR 137; could have gone harder Run; 1 16 oz bottle of Skratch every 2 aid stations, plus a salt stick capsule.  Paced to keep HR below 150 the first lap and then picked the pace up at mile 8 In hindsight, I could have picked up the pace earlier No gels or bars - just fluid Probably signing up for Harvest Moon to see if I can execute a faster half We mentioned the unfortunate passing of Scott Michaelis The sport has done a lot to prevent these things from happening, rolling wave starts, incredible water support, emergency crews on site Heart attacks is not unique to triathlon and triathlon swims.  It happens in pro bicycling races, marathons, Article - https://www.peakendurancesport.com/endurance-injuries-and-health/endurance-health-and-lifestyle/heart-attack-risks-greater-athletes-competing-endurance-sports/ Is there more that can be done? Should athletes get a doctor's approval?  How far do we go to prevent these occurrences, or is that a reasonable goal? Upcoming Interviews: Norseman Triathlon is commonly believed to be the hardest 226K Iron distance race. If you are not familiar with how freaking hard and epic this race is, we've included a video in the show notes. It is between Oslo and Bergen Norway. Richard Rozok who placed 10th at Norseman to talk about his experience and extremely well-executed race at Norseman.    I forwarded a documentary of Richard's race on social media this past week. We are going to hear directly from him in the next couple of weeks. Ever heard of Today's Plan?  This training and coaching software platform has some incredible functionality and features that coach Jim Vance is going to tell us about.  I had a great demo from Jim and Benji Marshall from Today's Plan and I'm pretty blown away at how well they've addressed some things that I've struggled with. Matt Smith from Sansego on swim workouts designed for specific training goals, swim form, common issues, etc. Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.  Supporters: 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. 303Radio Josh Sprague - Leadville 100 MTB and LTR 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. 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. If you are not following us on social media, you should.  Why?  You 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. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming. 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!

Our interview this week is with the Co-founder of iKOR Labs, Mark Fleming.  We are going to get your questions answered about CBD.  Why are endurance athletes using it?  How are they using it?  Is it legal?  What benefits does it provide?  Who's using it?  How to take it? Thanks to last week's guests, professional triathlete Timothy O'Donnell.  I'm very excited to bring you Mark Fleming and iKOR.  When I first discovered iKOR, it was 2017 under the pre 2018 WADA and USADA rules and I honestly decided to not pursue this as a topic for the podcast.  I researched the WADA and USADA sites.  I researched the USAT position and at that time there was not a clear distinction between THC and CBD. In January of 2018, CBD was removed from the WADA and USADA banned substance list.  I got reconnected with Mark Fleming and Craig Sweeney at the Sansego camp here in Boulder.  As we talked more and I tried it for myself, I have noticed an incredible difference in my recovery and reduced inflammation most of all.  We'll talk more about the resources that we'll make available in the show notes, plus a letter from USADA to a recent athlete who uses iKOR, was on the podium, was tested and the letter from USADA addresses his disclosure of CBD usage and the results of his test declaring him clean from banned substances. Let's get into the interview and talk more after. More resources on CBD, USADA and WADA information, letter from USADA and more https://www.usada.org/substances/prohibited-list/athlete-guide-2018-prohibited-list/ https://www.usada.org/2018-prohibited-list-summary-of-major-changes/ https://www.usada.org/wp-content/uploads/General-Information-on-IV-Infusions.pdf - just ask Brian Lockte, suspended for 14 months Letter from USADA YouTube Channel has new content and videos The Fave Product segment this week is going to be a YouTube video on the Mile High Endurance Channel eNRG Metabolic test is a video on the MHE Channel Ironman TV on FB Live and IM Lake Placid and the Heather Jackson show Breaking down the training and nutrition for Boulder 70.3 2800 Open water swim at Grant Ranch at race pace plus 70+ miles on Saturday; Sweat rate of 36.9 oz/hr; consumption of 29.1 oz/hr; IF of .74; temp of 92 (note 83 degrees and IF of .91, sweat rate is 42.4 Kept up at 40 oz/hr for the first 2.5 hours, but then dropped to 20 oz/hr for the final 2 I started dehydrated at a SG of 1.020 and regressed to 1.030; the specific density of water would be 1.000. Ideally, urine specific gravity results will fall between 1.002 and 1.030 if your kidneys are functioning normally. Specific gravity results above 1.010 can indicate mild dehydration. The higher the number, the more dehydrated you may be. Bob Seebohar and eNRG Metabolic test; before and after data comparison; information on carbohydrate calorie in common products Key dates: test 1 June 6; test 2 July 26 (7 weeks) Metabolic exchange rate - the rate (running pace in this case) at which the runner starts burning more carbohydrate than fat Test 1 - 9:23 pace & HR of 151 Test 2 - 8:27 pace & HR of 158 Percent Carb/Fat Test 1 - 10:20 48/52; 9:50 49/51; 9:23 50/50 Test 2 - 10:20 37/63; 9:50 40/60; 9:23 41/59 Carb Calories per Hour Test 1 - 9:23 pace = 480; 8:34 pace = 591 Test 2 - 9:23 pace = 352; 8:34 pace = 455 Note that this was done over a 7 week period.  If you are thinking that this is only something you can address in the off season, think again!  If you have an A race in September or October, there's still time to learn more about your metabolic rates and do something about them.  Anyone going to Kona and want to give themselves the ability to go faster on fewer carbs?  Give Bob Seebohar a call.  Seriously, go to eNRGperformance.com to learn more.  I'll have the report on the site. Race Nutrition Implications in terms of calories per hour Before - Bike 135-177 (carbs) 269-296 (total) calories/hr - 1 scoop of Skratch has 80 calories; 2 bottles per hour to fuel (160) plus a Clif Shot 100 cal After - Bike 106-137 (carbs) 261-282 (total) calories/hr - 1.5 scoop of Skratch Here is some gram/calorie of carbohydrate for some common products Gatorade Endurance 22g/88c/140mg sodium Clif Shot 24g/96c/60mg Red Bull 29g/110c/105mg Skratch 20g/80c/310mg Banana 27g/105c/14mg 3 Clif Blocks 24g/96c/50mg YouTube "Fave Products" https://youtu.be/-GTevYccw1Y iKOR Riplaces Upcoming interviews: Ryan Petry - 2nd overall at Haute Route Rockies.  We'll be talking to him about he trained for the race and his race strategy. Matt Smith on swim workouts designed for specific training goals, swim form, common issues, etc. Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 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! 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. iKOR helps you be your best you.  WADA and USADA legal.  Used by world class professional athletes.  Save xx% of the regular price of $69.99 by using the code "endurance" at checkout, or go directly to the discount checkout at https://www.ikorlabs.com/endurance. 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. If you are not following us on social media, you should.  Why?  You 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. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming. 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!  

Our interviews this week - that's right we have two interviews this week.  Interview #1 is with Simone Cordrey-Cotter to talk about Rudy Project's "Podium One" and how they are rewarding the fastest N. American Ironman finishers.  We also have coach Alison Freeman of D3 Multisport joining us today to talk about how to train for and race in hot conditions.  It's too late for our hot June and early July races, but in the northern hemisphere late July and August..even September can deliver some super-hot conditions.  We're going to tell you how to get ready! Thanks to last week's guest, Strava Co-founder Michael Horvath.  If you missed it, go back and listen to episode #133. Interview 1:  Simone Cordrey-Cotter is the marketing and PR manager with Rudy Project North America and she happens to live here locally with Khem and me.  She has been a long-time friend of the show and a former guest.  We get to chat with Simone about a new program they have titled Podium One.  Rudy Project is going to be rewarding the fastest Ironman athletes in N. America with Rudy's fastest race helmet and glasses.  Let's go to that interview right now.  It's a short discussion, so don't go anywhere.  You'll want to stick around for our feature interview to follow.  https://www.rudyprojectna.com/pages/project-podium Transition:  Pretty cool reward if you are a super-fast Ironman age-grouper.  The Boost 1 is a sweet looking helmet and Tralyx sunglasses are sweet as well!  If you don't think you are fast enough to win a free helmet and glasses, well don't fret.  We have a discount code for you that's going to get you 30% of the way to owning a pair.  Use the code MHE 30 at checkout.  Okay, let's get serious about hot races shall we?  We have Alison Freeman of D3 Multisport to talk to us about training for and racing in hot conditions.  Let's go to the feature interview now and we'll be back with you after you are a more informed athlete! Khem and Rich discussion on training and racing in the heat. Without Limits Productions' Boulder Peak race How was Old Stage after doing Pikes Peak on Wednesday and Squaw Pass on Saturday (the day before the Peak)? Jenn Finley's friend and first time Olympic distance racer and podium placer Kim Miller Rip Laces These are a quick lace for getting your running shoes fast in transition.  You know how crazy obsessed I am with fast transitions and Rip laces perform terrifically. I first was introduced to them at the Sansego camp with Craig Alexander and Matt Smith.  Crowie gave all the campers a welcome bag with samples of some of Crowie's favorite products.  They included a sample of Hot Shot and custom Rip Laces, among other things.  Now custom Riplaces are not something just anyone can get.  If you go to the website, you can pick your color, but you cannot order custom riplaces.  It was fun to not only be one of the very few people racing in riplaces, but to be sporting the Sansego custom branded ones at that.  We're going to put a pin in the topic of custom riplaces for a few minutes while I describe what these are. Description - the lace is called a "bungee" and it looks and performs a lot like a hair band.  You thread one folded end of the band lace through one eyelet of the pair and the other folded end through the other side of the eyelet pair.  You can order bands in a variety of sizes or what I have is the variety size pack.  A typical running shoe will have about 7 pairs of eyelets, so you only need 7.   But the variety pack comes with 5 different sizes and 10 bands bungees of each size. You then have these things called "cores", but they look like small rectangular badges with slots to snap the bungee loop ends on each the sides of the core. There are 4 different types of cores (skinnies, olyvia, mini skull/crossbones).  As I mentioned earlier, each the cores and the bungees can be ordered in a variety of colors and the core in one of three forms.  Well I love the Sansego ones so much, I decided to buy another set for another pair of running shoes.  So I picked out the bungee and core colors that would make my shoes pop.   When they arrived, the good folks at Riplaces included a few samples of custom cores with the MHE logo and they look awesome.  They did them in both the skull/crossbones and the skinnies. Khem, they are going to make custom MHE cores for us and guess what?  I'm ordering a set for each you and Bill.  Guess what else?  They are going to create a special link for our listeners to order their own.  Upcoming interviews: I mentioned a few weeks ago that I saw Timothy O'Donnell at the CU Sports Medicine and Performance Center.  He's clearly working with some of the best resources around.  We are going to be catching up with T.O. to talk about how his season is going, what's going on in his training. Mark Fleming from Ikor Labs is going to join us to talk about the status of CBD oil and triathlon.  A lot of triathletes (pro and age groupers) are using cbd where available to help with recovery.  CBD does not get you high but has several health and recovery properties and benefits.  Craig Sweeney from Ikor Labs was helping SAG on the Sansego rides and I got to chat with him a bit.  We are going to get some of the latest on legislation, WADA and USADA stances on CBD.  303 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.  We have a follow up interview with Kyle Coon, who as you may recall completed the RAAM as a visually impaired relay team member of team Sea to See.  Kim Welk and I caught up with him and we'll have that interview out next week on 303 Radio. How to support with Patreon It takes a good 5-10 hours per week to keep the show going There are a number of services that we pay for including website hosting, podcast content storage and streaming, etc https://www.patreon.com/milehighendurance We will be adding some different options for donations in the next couple of weeks.  For our Patrons that donate at any level, we'll send you a MHE window sticker.  If a recurring donation of $10 or more, we'll send you a set of rip laces with a custom pair of cores. Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?  Matt Smith TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  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.  Happy Independence Day to our listeners in the U.S.  Stay tuned, train informed, and enjoy the endurance journey!

Craig (CROWIE) Alexander on the Sansego Boulder Clinic June 15-17. Listen to Crowie about what he, Matt Smith and other Sansego coaches have in store for this hands-on weekend! Enter to win the free athlete slot at the camp by submitting Crowie's "lie" from the interview to either Bill@303triathlon.com or Rich@milehighendurance.com

Coach Frank Jakobsen snakker om samarbejdet med Martin Toft Maden og den nye Timerekord - samarbejdet med Craig Alexander i Sansego og naturligvis "Next Level Camp", som i år afholdes for 6. gang på Mallorca.

In our WORKOUT OF THE WEEK segment Bev talks to us about treadmill running, should we or shouldn't we.  ONE STEP AHEAD is Recovery Nutrition.  Mikki gives us guidelines on maximising recovery for athletes post training.  Our HOT PROPERTY INTERVIEW is with Chris Pilone.  Chris is a professional endurance coach working with Craig Alexander's coaching group "Sansego".  He coached Triathlon Olympic Gold Medallist Hamish Carter to his Gold Medal in 2004, plus medal winning athletes in both the World Champs and Commonwealth Games.  A former National representative at the World Cross Country Champs he has himself won national titles in cross country and road running.  THE GEEK-OUT - are women closing the gender gap when it comes to ultra-endurance athletes finishing times?  THE 5 MINUTE FOCUS - Bev chats to Embrace Sports Travel, an awesome travel and leisure company run by Kiwi Graeme Buscke and based out of Clapham Junction in the UK.  Embrace offer training and challenge holidays throughout Europe for endurance athletes.  GIVEAWAYS - This week we give away a 1.75K Tub of Balance Ultimate Recovery Stack - Orange Crush Flavour.   Let us know your favourite post-workout meal when you see the photo on our Facebook page and you're in with a chance to win!  LINKSEmbrace Sports can be found at http://www.embracesports.co.uk/  More about Chris Pilone and Sansego at http://www.sansego.co/  Balance products can be found at http://www.balancesportsnutrition.com/  Recovery Food ideas at http://stupideasypaleo.com/2013/08/10/paleo-post-workoutnutrition/  CONTACT US:  Go to http://www.fitter.co.nz  for show notes and links  Like us on Facebook at https://www.facebook.com/fittercoaching/  for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition