Podcasts about superstarch

In this episode, the guys talk about the priority of long runs, sparked by a question on Facebook-- the place all reason goes to die. YouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformation

In this episode, the guys discuss a bit about marathon training and whether it's actually posssible to get to the starting line ready to rock or ready to in 12 weeks!YouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformation

In this episode, the boys touch a little on pacing, systems that work when you train, and the dreaded fact that the Melbourne Marathon has sold out 16 weeks ahead of the actual event! What?! What do they have to say to all those who missed out? Nothing to most of them... But to those who complain about not getting a spot, watch out!YouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformation

In this episode, we talk about the new Flash movie. I mean how could we not right? A movie that has a lead character who runs and you think we won't talk about it? Major spoiler warning... You've been warned!YouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformation

In this episode, we talk a little bit about certain running articles that have hit the headlines. Distance VS Pace... Cheating VS.... Well... Not cheating... Lots of interesting banter as always as we explore some articles and head down some rabbit holes!YouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformation

Episode 158? More like Episode 150LATE, amirite? I mean oxDAM this one came out late. Finally, Zac's recap of the Oxfam Trail Walk is here! In true Andrew fashion, I spoke in the beginning of this episode how we had episodes actually banked... And I still came late to the party. Almost 5 years I've been doing this, folks.... One day I will get it right!YouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformation

After a bit of a break, the boys are back. They talk training, stay power, and pollution... Because that's what you want in a podcast about running, right? Let's do this!YouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformation

In this episode, the guys talk about their first collaboration race. Listen in as they talk strategy, ups, downs, and all the thrills to go with it... Here is your Brimbank 50K race recap!YouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformation

In this episode, Zac recaps the 1st of 3 big race weekends as he kicks this racing year off with a BANG! You'll laugh, you'll cry... Maybe? Yea I did it again... I haven't yet listened... So one of these days Zac is definitely going to put some kind of weird hidden message in here... Well, only hidden if you don't listen... But I digress... Enjoy this episode!YouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformation

In this episode, Andrew talks to Mike Gincel, his client and friend who has gone through his very first half marathon. There were trials, tribulations, and everything in between. Listen in as they discuss this amazing journey.Find Mike on Instagram @mike2thefullestYouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformatio

Happy 3 years to the podcast!  If you have been an avid listener…Thank You for your support!   Do you want to learn how to get in those stress relieving miles so you can continue to challenge yourself without having to stop running with an injury?   In this personal deep dive episode, I am going to show you how I went from being a new "adult onset" runner who was constantly getting injured (despite being a sports physical therapist with background in strength & conditioning) to finally overcoming the injury cycle and running multiple races a year in my 40's!   Most importantly, I am now able to consistently lace up my shoes and hit the pavement to enjoy those mental clearing runs (can you relate?) so I can show up better as a husband, father, educator, business owner, and for YOU as a part of our Healthy Runner community!   In this episode, I share a story I have mentioned in bits and pieces but never the full picture and context on how I became a Healthy Runner and why I decided to do what I do today, living my passion educating the running community!   View the pictures I mentioned in this episode here: https://sparkhealthyrunner.com/duane_scotti_running_story/   There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://youtu.be/EuQ48JIYmNs   Want me to guide you in becoming a Healthy Runner to get over your frustrating injury as your on demand running physical therapist and coach?  Learn more on how to work with me here: https://learn.sparkhealthyrunner.com/coaching   Mentioned in this episode:   Proximal Hamstring Tendinopathy FREE E-book:  https://learn.sparkhealthyrunner.com/pht This week's show brought to you by:  Healthy snacks from UCAN.  Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!     Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkhealthyrunner.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

In this episode, Andrew breaks down his Spartan weekend. How many falls did he take? How many concussions did he have? How many ankles did he roll? How many obstacles did he fail? How many times does he drop the F bomb? Find out here. Zac's Oxfam Link To Donatehttps://trailwalker.oxfam.org.au/zac-domagalskiYouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformatio

It doesn't matter if you are training for a 5k, 10k, half marathon, or marathon, the long run is a key ingredient to getting faster and stronger as a runner so you can run longer!   In this deep dive training, coach Whitney LaCombe from our Healthy Runner coaching team, explains exactly how to execute the perfect long run to improve as a runner so you can avoid some of the common mistakes runners make with this workout.   We cover all of the following and so much more!   What are long runs? Why should I do a long run? What are the benefits of doing a long run? How often should you do a long run? How do you “do” a long run? What pace should I run my long runs? Do I need to fuel for long runs? Before/during/after? How long of a long run is too long? What do you need for a long run? What is the best way to recover after a long run? 5 most common long run mistakes? Misconception of long runs   If you are struggling to get faster or stay healthy as a runner to meet your running goal or are a beginner and you just need some guidance on how to build up these long runs safely.     That is exactly what we do within our high touch point 1:1 signature Spark Healthy Runner coaching program!   Schedule your call with Duane here to see if you are a good fit!   Related Resources and Episodes:   Race Day Blueprint: 10 Tips to Crush Your Race! https://learn.sparkhealthyrunner.com/race   Episode 139 Advanced Marathon Training with Coach Lu: https://sparkhealthyrunner.com/marathon-training-tips-to-pr/ This week's show brought to you by:    Edge energy from UCAN.  Edge is the first and only on-the-go training fuel powered by SuperStarch, putting you in the ideal performance state by keeping blood sugar stable during your long runs..   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!    Previous Trainings by Coach Whitney: https://learn.sparkhealthyrunner.com/whitneybio   Connect with Coach Whitney LaCombe: Instagram - @runwhitspark Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel whitney@sparkhealthyrunner.com www.sparkhealthyrunner.com Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkhealthyrunner.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

In this episode, the guys talk general updates on their training and how things are going. But the main event? Zac has tried Generation UCAN on one of his long efforts. Definitely worth a listen if you are looking to get an idea on race fuelling and sports nutrition! Let's be honest... This episode is an advertisement for UCAN... Or at least, it might be... Maybe it's a roast of UCAN... You will just have to listen and find out... Have you read this far? Hands up if you have... If you've read this far, LEAVE A REVIEW. The end. zac's oxfamhttps://trailwalker.oxfam.org.au/zac-domagalskiYouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformatio

In this mini episode, Andrew answers a question asked by one of the Generation UCAN Athletes about potential fuelling for a marathon!YouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformatio

In this episode, the boys recap Andrew's first race of the year-- The Sunset Series, Melbourne Zoo Edition.YouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformatio

In this episode, Zac talks about the gear that he uses when he goes out for a run. I'll be perfectly honest… I haven't yet listened to this episode. So I'm hoping that's what he's talking about. If it's not, enjoy the ride. We'll all find out what he has to say once we listen!Instagram: www.instagram.com/breakingthebarrierpodcastYouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformatio

Trying to grow as a runner is overwhelming   If you don't have a plan…   Your running gets slower or (worse) leads to injury   You waste time chasing fads   You guess instead of following a process   And that leads to frustration and feeling constantly overwhelmed with the amount of information out there.  We don't want that for you.    I have a BRAND NEW 6-step plan on how to grow as a runner to optimize your running for longevity and this will save about 90% of the injuries that occur with running.   When you master the six key parts of your running journey, you'll not only feel more confident in getting stronger and faster – you'll stay healthy and enjoy the process of running again!   Mentioned in this episode:   Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition   Implement the 6-steps to growing as a runner with our Signature Coaching Program: https://learn.sparkhealthyrunner.com/coaching   This week's show brought to you by:  Healthy snacks from UCAN.  Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!     Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

In this episode, we talk with Simon Clark as he recaps his Cadbury Marathon in Tasmania... Yes, it exists! Mind blown!Instagram: www.instagram.com/breakingthebarrierpodcastYouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformatio

Welcome to Episode #369 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Generation UCAN has a full line of nutrition products powered by LIVESTEADY to fuel your sport.   LIVSTEADY (formerly SuperStarch) was purposefully designed to work with your body, not against it, delivering long-lasting energy you can feel. LIVSTEADY is different. Its unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to stay focused and calm while providing the fuel you need to meet your daily challenges.   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   In Today's Show Endurance News Sudden Cardiac Arrest on National TV: An Explainer and What it Means for Triathletes IRONMAN Announces Nice, France as the 2nd IMWC Location A 2023 Buyer's Guide to America's Best Bicycle Insurance What's new in the 303 Upcoming Interview   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:   Sudden Cardiac Arrest on National TV: An Explainer and What it Means for Triathletes Tragic events at a recent NFL football game has athletes of all kinds asking: Are we at risk? JANUARY 4, 2023 JEFFREY SANKOFF    Last night much of the American television viewing public was taking in Monday Night Football to see a big game with playoff implications. The Buffalo Bills were visiting the Cincinnati Bengals when, after a fairly routine play, 24-year-old safety Damar Hamlin unexpectedly collapsed to the ground. The game announcers initially thought that Hamlin had simply been injured on the play, but very quickly it became apparent that something far more serious was going on.   Hamlin, it turns out, was in cardiac arrest. Once the training staff realized what was happening began to administer cardiopulmonary resuscitation (CPR). He was resuscitated again upon arriving at the University of Cincinnati Medical Center's intensive care unit, where he remains in critical condition.   At this point, I think that is helpful to dispel confusion about some common terms that are frequently thrown around the media in these situations. Doing so now will allow for a much clearer description of what happened to this player, and help unpack whether this incident should be a cause for concern for endurance athletes who are all too familiar with the specter of sudden cardiac death (SCD) in our own sports.   RELATED: Do Triathletes Need to Worry About Heart Attacks?   Heart Attack vs. Cardiac Arrest The first thing that needs to be made clear is the difference between a heart attack and cardiac arrest. A heart attack occurs when there is a blockage in one of the arteries that carries blood to the tissue of the heart. The heart muscle is exquisitely sensitive to dips in oxygen-rich blood flow, so if a coronary artery becomes obstructed, the cells that are being fed by that artery do not receive oxygen—they become injured and quickly die. In medical terminology this is called a myocardial infarction. In the spring of 2021, professional triathlete Tim O'Donnell experienced a heart attack while competing in a race. Fortunately, he did not suffer cardiac arrest.   Cardiac arrest, on the other hand, occurs when the heart ceases pumping blood forward to the brain and the rest of the body. There are many causes for cardiac arrest and one of the more common ones is a heart attack. However, while cardiac arrest is frequently caused by heart attacks, only a small percentage of heart attacks cause cardiac arrest. During cardiac arrest, the heart can come to a standstill in which case all electrical activity ceases. This is known as asystole, and is typically represented in popular culture or on TV as a “flat line” on a cardiac monitor. More commonly, the initial electrical rhythm in cardiac arrest is either ventricular tachycardia—in which the ventricles of the heart are being stimulated to beat so fast that they do not have an adequate amount of time to fill with blood and therefor the pumping action does not result in any blood flow—or, ventricular fibrillation, in which the electrical activity in the heart is chaotic and disorganized and the muscle just quivers and no pumping occurs at all.   Whatever the underlying rhythm, during cardiac arrest there is no blood flow to the brain and it is imperative that two things happen as quickly as possible: CPR must be initiated and if indicated, cardiac defibrillation must be done. CPR is the application of chest compressions to the victim and is how some forward blood flow can be re-established until such time as the heart's normal electrical activity can be restarted. Cardiac defibrillation is the application of an electrical shock to the heart. In the setting of either ventricular tachycardia or ventricular fibrillation, this shock works to depolarize the entire heart muscle and resets the electrical system. That brief moment of pause is then hopefully when the heart's normal pace making activity can kick in and a normal rhythm can resume. Defibrillation does not work for asystole, so all those times you see characters on television or movies attempting to shock a patient who has a flat line shown on a cardiac monitor, that is just not going to work!   Are endurance athletes at risk? As I mentioned earlier, SCD is a very real issue for endurance athletes, and Damar Hamlin's incident rightly heightens awareness once again on the potential tragic consequences of training for and racing in our sport or any other where we put our hearts under stress. I have spoken on my podcast on more than one occasion about this subject as well, but the situation that Hamlin experienced last night needs to be clearly distinguished from those which triathletes and other endurance athletes face.   CC is a very specific and rare event that is specifically related to a blunt force trauma to the chest directly overlying the heart. Triathletes, on the other hand (as well as other endurance athletes who develop dysrhythmias or SCD) typically experience heart conditions related to structural problems from years of high-volume and high-intensity training or because of the development over time of atherosclerotic coronary artery disease that in many cases is silent.   There is unfortunately little in the way that can be done to screen athletes for these problems because as horrifying as SCD is, it remains a fortunately rare event and no screening has been shown to effectively and reliably identify those who are at risk. Instead, it remains the athletes' responsibility especially as they age to be diligent about paying attention to their body and being attentive to any signs or symptoms that could be attributable to an underlying cause.   Palpitations, shortness of breath at lower than expected amounts of exertion or any kind of chest pain with exertion should be signals to an athlete to cease training and seek immediate medical evaluation before returning to training. While commotio cordis is simply not likely to be an issue for triathletes, SCD remains a very real—if thankfully rare—event. While the cause may be different, an outcome similar to what Damar Hamlin experienced is still a possibility, one that we would all like to avoid at all costs.     IRONMAN Announces Nice, France as the 2nd IMWC Location TAMPA, Fla./NICE, Fra. (Jan. 5, 2022) – Following the previous announcement of the IRONMAN® World Championship continuing its commitment to dedicated race days for men and women, it was announced today that Nice, France will become the location for the 2023 men's edition as co-host of the VinFast IRONMAN World Championship.   The race will take place on September 10, 2023, adding to the history of the European birthplace for long-distance triathlon. As previously confirmed, the women will race on October 14, 2023 in Kailua-Kona, Hawai`i. In 2024, the men will rotate to Kona racing, on October 26, 2024, while the women will rotate to Nice and race on September 22, 2024. The rotation will continue through 2026 with Nice and Kona acting as co-hosts for the pinnacle event in triathlon.   Acknowledging the importance of continuing a dedicated IRONMAN World Championship event for both women and men, IRONMAN quickly identified Nice, France amongst other world-renowned candidates as a familiar and historically important triathlon destination to join as a dual host for the event. The city has all the attributes to provide the backdrop for an exceptional world championship experience.   “In 2022, we saw the power of a two-day IRONMAN World Championship, one with dedicated race days for professional women and professional men. We believe in this concept not only to showcase the depth of both the women's and men's fields but also to invest further into the growth of the sport of triathlon. Nice, France, as the European birthplace of long-course triathlon is the right place to showcase this evolution,” said Andrew Messick, President & Chief Executive Officer for The IRONMAN Group. “We are grateful to Mayor Estrosi and the City of Nice, who share our vision of creating a world-class championship race for the men in 2023, and then the women in 2024.”     A 2023 Buyer's Guide to America's Best Bicycle Insurance With the right bike insurance, a cyclist can protect their bicycle or eBike, while riding or in transit, bike accessories, and theft of the bicycle with optional theft protection. January 4, 2023 / ENDURANCE SPORTSWIRE – BikeInsure, an insurtech company specializing in bicycle accident coverage for cyclists in the United States, has released a 2023 Buyer's Guide to America's Best Bike Insurance. Today's cyclists need a standalone insurance policy to protect their new or used bicycles and eBikes. BikeInsure provides damage reimbursement for repairs to your bike and listed accessories due to riding accidents. And during transit. The BikeInsure plan extends to a stolen bike or eBike when optional theft protection is selected.   Standalone Bicycle Insurance refers to a separate bike insurance policy that covers specific risks not covered by your existing policies. For example, the Forbes Magazine article “Do you Need Bike Insurance for Your Bicycle?” addressed Bicycle Damage, “You crash your bike. If you crash into an object like a tree or car, you typically won't be covered under a home, condo, or render insurance policy for the bike damage.” The BikeInsure standalone insurance plan will not compromise a cyclist's homeowner's insurance if a bicycle accident claim occurs.   “Unlike the few traditional bike insurance companies in the United States, BikeInsure has Standardized Bike Insurance, a simple 2-minute sign-up comprehensive insurance for bicycles,” said Buzzy Cohn, CEO of BikeInsure. BikeInsure innovated a process that allows a cyclist to obtain bike coverage with optional theft protection for a bicycle as quickly as it was to get for your smartphone, all from the BikeInsure website. In addition, the comprehensive insurance for your bike or eBike includes a standardized $10,000 limit and a $100 deductible for only $16.99 monthly.   “While cycling is safe, accidents do happen,” said Ira Becker, President of BikeInsure. “Now available to cyclists across America is standalone bike insurance that is standardized with real value and reasonably priced coverage. BikeInsure is the solution for bicycle insurance.”   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!

Resolutions fail. It's an unfortunate truth. Listen and find out how to avoid that!Instagram: www.instagram.com/breakingthebarrierpodcastYouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformatio

This week we are joined by Bicycle Colorado's Executive Director, Pete Piccolo to help us with the holiday cheer and talk about Bicycle Colorado's acquisition of Colorado Cycling (formerly BRAC) and what it means for the future of cycling in Colorado and what other States can look to as a model of effective bike-friendly legislation, public education and growing recreation.   Show Sponsor: UCAN Generation UCAN has a full line of nutrition products powered by LIVESTEADY to fuel your sport.   LIVSTEADY (formerly SuperStarch) was purposefully designed to work with your body, not against it, delivering long-lasting energy you can feel. LIVSTEADY is different. Its unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to stay focused and calm while providing the fuel you need to meet your daily challenges.   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   In Today's Show Feature Interview with Pete Piccolo Endurance News New Ironman Challenges, USAT Nationals, Clash Daytona NBC Primetime Dec. 31st What's new in the 303 Bicycle Colorado Acquires Colorado Cycling   Feature Interview: Pete Piccolo Colorado's 200-plus competitive and non-competitive bike events make our state a special place to be a bicyclist, and events contribute to local economies and nonprofits. The importance of organized events is why Colorado Cycling (now Bicycle Colorado) publishes an events calendar, promotes events, and advocates on their behalf with government agencies when needed.   Today, Bicycle Colorado partners with over 40, mostly non-competitive, bike events. Colorado Cycling represents a logical expansion of their existing events program that will bring Bicycle Colorado into the road and cyclocross racing scene.   Here to take us through the what this logical expansion means to the racing scene, recent legislative accomplishments and what opportunities lie ahead is Bicycle Colorado's Executive Director, Pete Piccolo.   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: These headlines from Endurance Sportswire IRONMAN launches series of challenges across North American IRONMAN 70.3 & IRONMAN Triathlons in 2023 - Athletes who cross the finish line at both the IRONMAN 70.3 and full-distance IRONMAN races in each combination in the same calendar year will be eligible to earn challenge medals or gifts that will be awarded at the finish lines of a full-distance IRONMAN race. MORE   USA Triathlon 2023 National Championships return to Fayetteville - For the second consecutive year, Fayetteville, Arkansas will host four national championship races — Off-Road (mountain bike) Triathlon, Duathlon (run-bike-run), and Gravel Triathlon and Duathlon – as part of the 2023 Ozark Valley Triathlon weekend, June 2-4, 2023. This will be the first ever National Championship for Gravel Duathlon. MORE   CLASH Endurance Daytona Triathlon to air on NBC primetime on Dec. 31, 2022 - For a third consecutive year, the CLASH Endurance Daytona Triathlon will air on NBC, with East and West Coast viewers having the opportunity to tune in simultaneously starting at 4 p.m. ET on December 31, 2022. MORE   What's New in the 303: Bicycle Colorado Acquires Colorado Cycling, Hires Chris McGee to Oversee Event Operations Bicycle Colorado's focus is to get more people of all ages and abilities to ride bikes for recreation and transportation. For over thirty years, we have advocated for laws and funding and provided education services ranging from learn-to-ride to driver training to make biking safer and more accessible for everyone.   One key to Bicycle Colorado's success is building the bike advocacy movement. The larger and more engaged our membership, the greater the impact we can have on behalf of bicyclists. Many of you—10,000-plus—are members of Bicycle Colorado, and your support through donations and volunteer time is critical to our success. You support us because you know how much our work benefits you as a bicyclist in Colorado. However, the vast majority of the roughly two-million Coloradans who ride bikes in Colorado are not members and don't know who we are or what we do. Many of these riders participate in bike events and races.   To connect with the thousands of riders who participate in competitive and noncompetitive bike events in Colorado, Bicycle Colorado will be acquiring the nonprofit Colorado Cycling (formerly known as the Bicycle Racing Association of Colorado). Beginning in January 2023, the Colorado Cycling brand will be retired, and its operations will become part of Bicycle Colorado's expanded Events Program. Established in 1975, Colorado Cycling plays a critical role in supporting amateur road and cyclocross racing and is the “local association” of USA Cycling.   Colorado's 200-plus competitive and non-competitive bike events make our state a special place to be a bicyclist, and events contribute to local economies and nonprofits. The importance of organized events is why we publish an events calendar, promote events, and advocate on their behalf with government agencies when needed.   Today, Bicycle Colorado partners with over 40, mostly non-competitive, bike events. Colorado Cycling represents a logical expansion of our existing events program that will bring Bicycle Colorado into the road and cyclocross racing scene. Road and cyclocross have long benefited from our advocacy and education work, and it's time we make a stronger connection with these riders and provide them with opportunities to support our work.   We're honored and excited to be able to build on the rich history of Colorado Cycling and expand our support of bike events and the broader cycling community. To meet our advocacy goals and the needs of our riding community, we'll be identifying ways to engage more people in our advocacy and education work and will significantly increase the type and amount of support we provide event organizers, clubs, and riders.   We also want to introduce you to our newest team member, Chris McGee, a veteran in the bike industry with experience leading and supporting bike events in Colorado. Chris will be leading our Bike Events Program starting January 3.   Closing: Happy Holidays!  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!

This week we have Pro/Master's Cyclocross racer Kirstin Weber joining us. She won two Master's National Titles and three podiums at Master's Cyclocross World Championships. Kristin has been bike touring all over the world, including Costa Rica, all over Europe, New Zealand, and the United States.   Show Sponsor: UCAN Generation UCAN has a full line of nutrition products powered by LIVESTEADY to fuel your sport.   LIVSTEADY (formerly SuperStarch) was purposefully designed to work with your body, not against it, delivering long-lasting energy you can feel. LIVSTEADY is different. Its unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to stay focused and calm while providing the fuel you need to meet your daily challenges.   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Your best discount 12/29/22 - FUEL25 for 25% off anything in your cart.   In Today's Show Feature Interview with Kirstin Weber Endurance News Gwen Jorgensen return to triathlon Cyclocross Nationals and reactions to trans competitors What's new in the 303 A Tireside Chat with Jens Voigt All I want for Christmas Video of the Week Kirstin post finish at 2018 Nationals   News Sponsor Buddy Insurance: Buddy Isurance 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!   Feature Interview: Kirstin Weber Kristin got into cycling when she took a job as a Graphic Designer at Schwinn Cycling & Fitness. She had just done a 10-week cycling tour of New Zealand, and she rode that passion all the way into a career as a Pro/Master's Cyclocross racer. She won two Master's National Titles and three podiums at Master's Cyclocross World Championships. Kristin has been bike touring all over the world, including Costa Rica, all over Europe, New Zealand, and the United States. In the late 90s, Kristin was a wrangler at a guest ranch in the beautiful rustic mountains of Wyoming where she honed her fly fishing skills and wrangled a herd of 75 horses and 50 cows. Mostly recently, Kristin has become passionate about ski touring and earned her Avalanche I training certification this past winter. She loves people, she loves to travel, and she loves sharing her passion for spending days outside getting to know a place. Kristin has 3 teenage kids, so her ability to do 10 things at once is well-formed. She can't wait to share the road with you.   Endurance News:   U.S. Olympic gold medalist Gwen Jorgensen is returning to elite short-course triathlon competition.   COLORADO SPRINGS, Colo. — U.S. Olympic gold medalist Gwen Jorgensen today announced her plans to return to elite short-course triathlon competition. Jorgensen in 2016 won the United States' first-ever Olympic gold medal in the sport of triathlon, and in 2017 transitioned to a professional running career following the birth of her first son, Stanley. This October, Jorgensen gave birth to her second child, George.   Together with her husband and chef (and former pro cyclist) Patrick Lemieux by her side, the family works seamlessly as a team. A relatable and accessible working mom, Jorgensen continues to inspire throughout her athletic journey, with her family's support every step of the way.    “I am thrilled to announce my return to the blue carpet. I'm collaborating with my team to return to form and look forward to the work ahead as I invest in myself and USA Triathlon. I am inspired by the U.S. Mixed Relay team's silver medal in Tokyo and aspire to contribute to that team in 2024. I believe Team USA can be one step higher in Paris!” Jorgensen said. “But this return is about more than just me. As a mom of two and long-time supporter of USA Triathlon, I strive to set an example that motivates and inspires my family and Team USA.”   “Gwen's Olympic gold medal and incredible sustained success at the highest level of the sport lifted triathlon's profile to unprecedented heights throughout her remarkable career,” said Victoria Brumfield, USA Triathlon CEO. “We, along with many multisport fans, can't wait to follow her journey back to the sport.”    Jorgensen looks to rejoin a U.S. Women's Elite Triathlon National Team that has produced unprecedented results on the global stage. 2022 marked the eighth consecutive year two U.S. women have placed in the top four in World Triathlon overall rankings and in 2021 the U.S. became the first country to place five women in the top 12 in World Triathlon overall rankings. Six different U.S. women have placed in the top four in the World Triathlon overall rankings since 2014. U.S. women captured two medals in the Tokyo 2020 Olympic Games and its four total Olympic medals across six Olympic Games are tied for the second-most of any country.    “Our Elite Women's Triathlon National Team has proven itself year-after-year to be among the strongest and deepest in the world,” said Scott Schnitzspahn, USA Triathlon High Performance General Manager. “As our team builds toward Paris 2024, we are excited to welcome Gwen back to the sport.”   An All-American track and cross-country runner for the University of Wisconsin and a member of the Badgers' swim team, Jorgensen was recruited into the sport of triathlon in 2010 by USA Triathlon through its newly developed Collegiate Recruitment Program (CRP). That year, she balanced work as a Certified Public Accountant at EY (formerly Ernst & Young) with training and learning the basics of the sport, eventually earning her elite license in her first competitive triathlon.     'We all deserve an opportunity' - riders react as two trans women finish in CX Nationals top 5 Ahead of the 2022 USA Cycling National Cyclocross Championships in Hartford, CT, this past week, organizers, racers and fans alike braced themselves for another showing of protests against trans athletes competing in women's categories.   During the 2021 championship event in Illinois, a group of “Save Women's Sport” demonstrators took to the cyclocross grounds holding signs and heckling trans athletes.   The group is “a coalition that fights to preserve sex-based eligibility standards for participation in female sports” and strongly opposes USA Cycling's admission of trans women athletes in its women's races.   The protests at that time were part of a nation-wide campaign that had sparked a social media outrage. Some condemned the protestors, but most condemned cycling's governing body, USA Cycling, for either not putting a stop to the protests or conversely, for allowing trans women to compete in the women's categories.   This led to USA Cycling amending its Fan Code of Conduct this year to include prohibiting “displaying signs, symbols, images, using language, or making gestures that are threatening, abusive, or discriminatory on the basis of race, ethnicity, national origin, religion, gender, gender identity, ability, or sexual orientation.”   In the end, the pre-event worries never materialized. Instead, last year's hostilities led to a showing of love and support with images of kids in rainbow hats and signs bearing “We love our trans athletes” messages coming out of Hartford this year.   Online, however, the anti-transgender sentiment and protests continued across social media. Twitter in particular was a buzz after Austin Killips (Nice Bikes) —a target of last year's protests— made history when she rode herself into the bronze medal in the women's elite race behind three-time winner Clara Honsinger (EF Education-Tibco-SVB) and Raylyn Nuss (Steve Tilford Foundation Racing), thereby becoming the first transgender woman to podium at this event. Jenna Lingwood (Point S Nokian), another trans athlete, rounded out the top five.   “We braced for the worst but the only energy that filled Riverside Park was love and support for everyone racing their hearts out. Sometimes, thanks to careful planning and kind souls the best possible outcomes happen,” Killips commented in a post-race message.   “I just want to live in and help make a world marked by love, solidarity, and grace and the cyclocross community was able to realize that for an afternoon here. I'll hold days like this close to my heart when my faith in the goodness of others wavers.”   With two trans women in the top five of the cyclocross national championships, transgender athletes have rarely been so visible. And while the internet is easily incensed, the question of fairness in competition ought to be posed to the athletes currently competing with and alongside trans athletes.   And so, Cycling Weekly reached out to Anna Megale of Comp Edge Racing, who finished just outside the top-five in sixth place.   When asked if it matters to her just who the five racers in front of her are, Megale responded with a simple, “no it doesn't.”   “This is a super hard topic and there's a little part of me that feels conflicted on what women athletics should and shouldn't be but at the end of the day, I'm super supportive of all athletes out there,” the 32-year-old Oregon native said.   “I think we all deserve an opportunity. I'm so happy for all five athletes and I'm proud of them. I think they worked just as hard for it as anyone else did. This is what the game is right now so, what does the sixth person think? I think we all raced well."   Fifth at last year's event and sixth this year, Megale has been a consistent performer since breaking through the UCI ranks.   She grew up a swimmer and like so many cyclists out there, started cycling due to an injury. She was introduced to bike racing by her husband in 2014, and quickly started making her way through the local scene in Boise, Idaho.   In 2018 she began tackling national level UCI races, chasing that first UCI point. She garnered an impressive 57 UCI points that first year and by the end of the 2021/22 season, she was sporting a USA skinsuit and lining up at the UCI World Cyclocross Championships.   Megale said the controversy and protests surrounding nationals these past two years not only detract from the racing, she also fears for her fellow competitors' safety.   “I'm glad USAC put out a Code of Conduct for that because it's scary. I worry that it's not safe and I want it to be safe for everyone,” she commented   “I truly believe we all need a safe place to discuss this topic. I want all people, no matter who they are, to feel heard and loved. Like most things, there is no perfect answer and continuing to work towards fairness for all is most important. I am grateful for my cycling community and feel every athlete I have lined up with this year has raised the bar and pushed us all to be better. Most importantly, there is no room for hate, ever."   Ahead of the race, Pan American Champion, Raylyn Nuss, called the trans athlete debate "the big elephant in the room” and also championed further discourse on the matter.   "I almost wish we could just have a panel discussion with [the trans women] in a safe space. And we could all just ask a bunch of questions, and just clear the air more or less, and then just proceed on as normal,” she told Cyclingnews.   "The rules are what they are. So we cannot sit and just think about what advantages she might have."   These rules Nuss is referring to is the UCI's policy on eligibility and regulations for transgender athletes, which USA Cycling has adopted. Last revised in July 2022, these regulations state that those who transition from male to female (MTF) are eligible to compete in the female category as long as:   - the athlete has declared their gender identity as female,   - the athlete can demonstrate that their total testosterone level in serum has been below 2.5 nmol/L for a period of at least 24 months,   - and their total testosterone level in serum must remain below 2.5 nmol/L throughout the period of desired eligibility to compete in the female category.   Not all cycling nations have adopted this policy, which has led to conflict and confusion for elite trans athletes. British Cycling even went so far as to block trans riders from competing until it has reviewed and decided on a new licensing policy.   In the U.S. however, trans women are allowed to compete at all levels as long as qualifications are met, and for most cis women riders in the field, it's an accepted addition of competition.   "[Trans women] are just competitors that I want to beat every single time I go to the line, someone that's strong, and is really giving me a run for my money," Nuss commented.   With the national championships now behind them, a contingent of American racers, including Megale, Honsinger, Nuss and Killips, now head to Europe for a block of racing. The riders will contest celebrated events like Superprestige Diegem, X2O Trofee Koksijde and the UCI World Cup in Zonhoven.     What's New in the 303:   Shut up, Body! A Tireside Chat with Jens Voigt The Jensie, Jens Voigt talks about retirement, reflects on his professional career, professes his love for Colorado, and shares his enthusiasm for Napoleon Dynamite (2004) and Lindsey Vonn By Kate Agathon   Jens night in Denver at Campus Cycles November 21, 2022 Jens Voigt is surprisingly relatable. He gets starstruck. He listens to Metallica. He considers it a good morning when he wakes up and his back and knees don't hurt.   Now that he is no longer obliged to tell his legs to shut up, he tells his body to shut up instead. “I hate to admit it, but now I'm getting older. Now, instead of shut up legs, it's shut up body!” exclaimed Voigt.   Voigt recently made a whirlwind trip to Denver, where he visited Campus Cycles and Primal.   On the same trip, he also made a quick stop in Arizona to participate in the El Tour de Tucson 2022 Prologue and tour ride along with Bob Roll, Kristin Armstrong, Christian VandeVelde, Bobby Julich, and George Hincapie.   During the last leg of his visit, the King of Breakaways himself stopped by Campus Cycles for VIP Night and took some time for an impromptu Tireside Chat.   Voigt has a thing for Colorado. His favorite area to ride in is Durango, and he likes to watch American Flyers (1985). Most importantly, Colorado is where some of his most cherished pro cycling memories took place. “Colorado is a wonderful state! You guys are actually pretty blessed: great road biking, mountain biking, and hiking all in one place,” Voigt remarked.   Voigt's professional cycling career spanned nearly two decades and took him around the world. However, he chose Colorado and the 2014 USA Pro Challenge for his final professional race.  “It felt right to end my career here. Colorado has been good to me. It's such a wonderful place!” said Voigt.   Voigt has many fond memories of Colorado. It's the place where he went fly fishing with his Trek Factory Racing teammates. The place where he momentarily got starstruck when skiing legend Lindsey Vonn awarded him a lifetime ski pass to Vail/Beaver Creek for winning Stage 4 of the 2012 USA Pro Challenge.   Xmas List Rich's List: EKOI HEAT CONCEPT 5 winter gloves Wahoo KICKR SNAP Trainer MEN'S MAVERICK MX WETSUIT (MAXIMUM BUOYANCY)     Video of the week: Kristin Weber: Women's Masters 45-49 National Champion, 2018 Louisville Cyclocross Nationals   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!

Last week we talked about Nice France being host to the IMWC Men's race next September and for the Tour de France final stage in 2024. Nice is the place to be in January 2023 with the first ever Global Triathlon Awards where leading athletes and brands in the sport are honored ahead of the star-studded night at the Palais de la Mediterranee in Nice, France, on Friday, 20 January 2023.   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 Endurance News World Triathlon, Abu Dhabi Global Triathlon Awards (GTAs) Clash Daytona What's new in the 303 353 million verdict Michael Ingles v Ryan Montoya Colorado Springs event becomes qualifying event for US Gran Fondo National Championships Durango Video of the Week 2022 World Triathlon Championship Finals - Elite Women's Highlights   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:   Shortlists Announced For First Global Triathlon Awards December 6, 2022   Hosts, Judges and Nominees Revealed Ahead of Triathlon's Glittering Night /ENDURANCE SPORTSWIRE/ – The shortlist for the first Global Triathlon Awards (GTAs) has today been announced as the leading athletes and brands in the sport are honoured ahead of the star-studded night at the Palais de la Mediterranee in Nice, France, on Friday, 20 January 2023.   Also revealed today are the hosts for the event. Will McCloy, known as the ‘voice of Super League Triathlon' will MC the event alongside Paula Radcliffe MBE, three-time winner of both the London and New York marathons and an endurance sport legend.   The GTAs is being supported by major event organisers including World Triathlon, Super League Triathlon & Professional Triathlete's Organisation, alongside fantastic headline partners France's Department 06 & cycling specialist brand Ekoi who will all present awards on stage and join the celebration of the sport and the wider community.   The coveted Male and Female athlete award categories see the best of short and long course come together. In the Male category Hayden Wilde, Alex Yee and Matt Hauser come up against Kristian Blummenfelt and Gustav Iden. In the Female category Flora Duffy and Georgia Taylor-Brown are joined by Chelsea Sodaro, Lucy Charles-Barclay and Ashleigh Gentle.   The GTAs are judged by a panel of key-selected industry experts. For 2023, we are honoured to have Jordan Blanco, Stephane Diagana, Emma-Kate Lidbury, Tim Don and Chelsea Burns on the judging panel.   In addition to the public nominations, which are then scored across two judging rounds via a digital platform followed by an in person judging day, the GTAs will also have the exclusive new ‘Lifetime Kudos Awards', which recognise those who have made outstanding contributions to the sport and what will be the ultimate GTA Award to win.   These awards are nominated by judges and decided upon by partners, who discuss and recognise those who have accomplished outstanding contributions towards the triathlon industry and community over a lifetime of achievement.Tables & tickets for the 2023 GTA Ceremony, with the opportunity to mix with key organisers and stars of the sport, are on sale and can be purchased via: https://globaltriawards.com   Dazzling Duffy wins record fourth World Triathlon title after spectacular season finale by Doug Gray on 25 Nov, 2022 11:40 •  Español Dazzling Duffy wins record fourth World Triathlon title after spectacular season finale Flora Duffy became the only woman ever to win four World Triathlon titles on Friday afternoon in Abu Dhabi, with yet another display to utterly underline her position as the greatest woman that the sport has ever seen.   Shrugging off the soaring temperatures, Bermuda's Olympic hero was again able to produce the goods when it mattered most, navigating plenty of drama on the 40km bike and then easing away from the only woman who could stop her date with destiny, Georgia Taylor-Brown. Gold secured Duffy the title, the race and Series silver went to Taylor-Brown, an excellent first podium for Lena Meissner in third. Another eventful fourth place finish for Taylor Knibb after coming off on the bike secured her the Series bronze.   “I'm really, really proud of this one,” said a beaming Duffy afterwards. “It was a difficult start to the year for me coming out of the Olympics and Covid and everything and it took a lot of work to get my mind back into it so I'm thrilled. I smiled a few times when it was just me and Georgia… I feel like she brings me to another level. We don't really give each other an inch and I just wanted to stay safe because it's super hot out there. When I got a little bit of a gap on the third lap of the run it was a little sooner than I anticipated but I thought; ‘well, gotta go now!'   Knibb and Duffy spearhead swim With temperatures hitting 33 degrees and shade at a premium out on the course, the yellow hats of the top-ranked athletes filed in and on to the right of the pontoon on the edge of Yas Bay. Flora Duffy and Georgia Taylor-Brown didn't get the best of starts in the water, but were soon digging in to hit the first buoy without any trouble Taylor Knibb on the front.   It was the American out first at the turn with Duffy on her feet from Beth Potter, Vittoria Lopes and Taylor-Brown out in fifth, and that was largely how it stayed for the second 750m lap, Summer Rappaport working her way to the front as the six came up and into transition.   German duo Laura Lindemann and Lisa Tertsch and Netherlands' Maya Kingma were right there too, but Duffy was slick through transition and away on the 40km first, Taylor-Brown and Potter in hot pursuit, Knibb losing some ground on the six chasing the Bermudian.   9-Deep bike pack leads It wouldn't take long for Knibb to catch on, Germany's Lena Meissner too, and behind the front nine, Taylor Spivey and Kirsten Kasper were riding together 23 seconds back, Cassandre Beaugrand fronting another 11 athletes giving chase but now 54 seconds off the leaders after three laps of nine.   Up front, Knibb was prodding and probing, looking to work an opening from wide positions so the Series leaders and championship chasers had to keep fully alert for any sign of an American charge as well as for the tight and technical corners.   Duffy then started to test those around her, a mini-break not sticking, the leaders stretching out then coming together repeatedly, though Lindemann fell off the pace to join those behind, now including Tertsch after the German came off but 90 seconds back after five laps.   Duffy, Knibb and Taylor-Brown continued to share duties out front, Potter having issues on lap six and next to fall off the leaders and start to ride alone, 20 seconds back.   Knibb fall halts progress More drama at the end of lap seven saw Knibb's wheel slide out taking Kingma with her, Lopes and Meissner just able to avoid trouble and stay with Duffy and Taylor-Brown up ahead. Knibb wrestled with her chain for what felt like an eternity but still managed to ride back up to Kingma at the bell, but there was now suddenly just four main contenders for the medals.   With the bikes racked, there was no surprise to see the two title-chasers heading out together once more and the best in the world ran together for two laps, the title and an epic season coming right down to a 5km foot race to the line.   Duffy books date with triathlon destiny It was coming out onto lap three that Duffy asked the big question, and as she accelerated up the small hill and back out into the heart of the course, it quickly became clear that Taylor-Brown had no answer. Soon the Bermudian was out of sight, looking undaunted by the heat, fully focussed on the fourth title she slowly realised was hers.   Taylor-Brown finished with the silver at the end of an exhausting campaign, Meissner with a gutsy first ever WTCS podium ahead of Knibb. Leonie Periault (FRA) ran her way into fifth, Lopes hung on for an excellent sixth ahead of Spivey, Emma Lombardi (FRA), Miriam Casillas Garcia (ESP) and Cassandre Beaugrand rounding out the top 10.   “I gave it everything I had today,” said Georgia Taylor-Brown. “It's been a hard few months and I've tried to forget about it all but i'm really proud of myself out there today and giving it everything and doing all I could. We were battling it out to the end and I wouldn't have it any other way, and I don't think she would. I'm still learning in every race and I still want that world title one day.”   “I can't believe that, I need a few days to let it sink in,” said a thrilled Meissner. “It was tough but I got here 10 days ago and had good heat prep and there was lots of water and ice out there. I just tried to stay calm and confident and it just worked perfectly for me today.”   “I'm pretty shocked, there were a lot of ups and downs in the season and today,” said Knibb. “The corner was entirely my fault, I wasn't full processing things at that point, it was a bit of user error and I'm sorry to Maya and Vittoria and Lena behind me for that. Hopefully I will be back here in March to go again.”   Women's Results Pos First Name Last Name YOB Country Start Num Time Swim 1500m T1 Bike 40km T2 Run 10km 1 Flora Duffy 1987  BER 2 01:53:24 00:19:20 00:01:13 00:59:58 00:00:29 00:32:27 2 Georgia Taylor-Brown 1994  GBR 1 01:54:28 00:19:25 00:01:11 00:59:54 00:00:26 00:33:33 3 Lena Meißner 1998  GER 26 01:55:59 00:19:30 00:01:10 00:59:51 00:00:27 00:35:03 4 Taylor Knibb 1998  USA 5 01:56:40 00:19:26 00:01:18 01:00:20 00:00:31 00:35:07 5 Leonie Periault 1994  FRA 34 01:56:51 00:20:00 00:01:12 01:02:22 00:00:26 00:32:54 6 Vittoria Lopes 1996  BRA 27 01:56:59 00:19:24 00:01:16 00:59:53 00:00:31 00:35:57 7 Taylor Spivey 1991  USA 7 01:57:44 00:19:41 00:01:11 01:02:03 00:00:28 00:34:23 8 Emma Lombardi 2001  FRA 14 01:57:50 00:19:46 00:01:10 01:02:30 00:00:23 00:34:02 9 Miriam Casillas García 1992  ESP 10 01:57:56 00:20:21 00:01:10 01:01:55 00:00:24 00:34:08 10 Cassandre Beaugrand 1997  FRA 6 01:58:13 00:19:29 00:01:12 01:02:53 00:00:26 00:34:15   Men's Results Pos First Name Last Name YOB Country Start Num Time Swim 1500m T1 Bike 40km T2 Run 10km 1 Léo Bergere 1996  FRA 3 01:44:14 00:18:09 00:01:04 00:54:57 00:00:22 00:29:44 2 Morgan Pearson 1993  USA 62 01:44:25 00:18:35 00:01:02 00:55:13 00:00:23 00:29:15 3 Jelle Geens 1993  BEL 4 01:44:34 00:18:43 00:01:10 00:54:53 00:00:22 00:29:28 4 Alex Yee 1998  GBR 2 01:44:37 00:18:33 00:01:03 00:55:12 00:00:27 00:29:24 5 Matthew Hauser 1998  AUS 10 01:44:51 00:18:33 00:01:06 00:55:11 00:00:21 00:29:42 6 Hayden Wilde 1997  NZL 1 01:45:13 00:18:15 00:01:04 00:55:31 00:00:24 00:30:01 7 Vincent Luis 1989  FRA 5 01:45:19 00:17:54 00:01:08 00:55:09 00:00:25 00:30:45 8 Kristian Blummenfelt 1994  NOR 44 01:45:19 00:18:27 00:01:09 00:55:10 00:00:26 00:30:10 9 Joao Silva 1989  POR 16 01:45:23 00:18:48 00:01:06 00:54:56 00:00:24 00:30:10 10 Matthew Mcelroy 1992  USA 27 01:45:26 00:18:48 00:01:04 00:54:56 00:00:33 00:30:06   What's New in the 303: 353 million verdict Michael Ingles v Ryan Montoya 719 Ride joins the SUAREZ Gran Fondo National Series December 7, 2022 Colorado Springs event becomes qualifying event for US Gran Fondo National Championships Gettysburg, PA – December 7, 2022 /ENDURANCE SPORTSWIRE/ – Gran Fondo National Series is proud to announce the 719 Ride as a partner event in the 2023 SUAREZ Gran Fondo National Series. Starting in 2023, 719 Ride participants can earn points toward the season-long Gran Fondo National Series Points Competition and qualify for the USA Cycling Gran Fondo National Championships.   The 719 Ride Elevation Celebration will celebrate eight years of cycling fatigue and fun in Colorado Springs in 2023. To honor the 100th anniversary of the death of its fictional inspiration, this Festival of Never-ending Ascending intends to wears its participants out on a 14.4-mile course in the grand shadow of America's Mountain, Pikes Peak. Riders can complete any number of laps for a price 40% lower than a similar event.   The signature ride is five laps of The Course That Cannot Be Defeated (71.9 miles and 9,190 feet of elevation gain). The torture and torment will occur on July 15, 2023, and registration opens March 12, 2023.   “Participants of the 719 Ride have said it's ‘intense pain and excellent fun.' That ‘it's a true test of mental toughness' and is ‘like gelato for the soul.' I'm excited to partner with the SUAREZ Gran Fondo National Series to introduce our lactic acid crippling haze to the fondo riding community. I'm confident that Series riders will be solidly cracked by the end of the Gran Route and that all riders will love the easy-going, low-key nature of our suffer- and pleasure-fest. — Chris Giovagnoni, Founder   As part of the Series, points will be awarded based on two timed sections of the main 719 Ride course. To qualify for the Gran Route standings, riders must complete at least five laps. Rankings will be determined by the sum of a rider's five fastest timed segments on both sections. For the Medio Route, a rider must complete three or four laps, and rankings will be determined by the sum of a rider's three fastest timed segments on both section. Piccolo Route riders must complete at least two laps, and rankings will be determined by a rider's fastest cumulative time on both segments.   “I am proud to welcome 719 Ride to the SUAREZ Gran Fondo National Series and provide cyclists in the Rocky Mountain region with another opportunity to earn Series points and qualify for USA Cycling Gran Fondo National Championships,” said Gran Fondo National Series Founder, Reuben Kline. “719 Ride's unique format aligns with our philosophy of enabling cyclists of all ability and interest levels to ride together and share in a great event experience.”   About Gran Fondo National Series (granfondonationalseries.com) Founded in 2012 by event director Reuben Kline, the Gran Fondo National Series is the largest and most competitive series of gran fondo cycling events in the United States. Gran Fondo National Series was the first series to implement timed-segment racing into US gran fondo events and has crowned Gran Fondo National Champions and Gran Fondo National Series Champions since 2012. Since 2020, Gran Fondo National Series has been the organizer of the official USA Cycling Gran Fondo National Championships.   About the 719 Ride First conceived and ridden in 2016, the 719 Ride aspires to be a bicycle event that contributes to the culture and community of Colorado Springs. The event is a homegrown, locally organized experience riding in the draft of many great and long-established Colorado cycling events. It hopes to become a positive part of the Colorado Springs tradition and identity while celebrating the tradition, lore and culture of cycling and helping set the pace for cycling fun in the Rocky Mountain region.   Video of the week: 2022 World Triathlon Championship Finals - Elite Women's Highlights   Mondays With Mark Allen Episode 34: Two Days, Two Races, Two Countries   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!

  Are you a runner who can't stop eating or craving sugar?   Do you go all day being "good" and then all hell breaks loose at night, and you can't stop yourself?    Are you thinking about food constantly and then you are disappointed in yourself that you have terrible willpower?   Our Healthy Runner Registered Dietitian, Brooke Czarnecki is here to help!  We are talking about how to kick cravings with balanced nutrition in this episode!    In this episode, Brooke flips the script and allows you to get curious about your cravings.  She gets into the origins of cravings and why we get them.    She then shares some super valuable tips on how we can solve these common cravings we all have experienced.  Brooke not only educates us about the physical caloric approach to kicking cravings but she sheds some light on the mental and emotional side of eating as well.    Work with Brooke in our Healthy Runner Nutrition Coaching Program!  https://learn.sparkhealthyrunner.com/coaching   Related Resources:   Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition   Get all of Brooke's previous episodes as well as her full bio here: https://learn.sparkhealthyrunner.com/brookebio   Winter Strong Body Transformation Program:   Spark off your winter running with a 4 month strong body transformation!   1:1 individualized  Healthy Runner Coaching  to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!   Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident,  healthy, AND running faster this spring even if you don't think you are a fast runner!     Just head to  https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!   This Episode is brought to you by:  Energy bar from UCAN.  Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!     Connect with Brooke: Instagram: @intentfulnutrition Email: intentfulnutrition@gmail.com Healthy Runner Facebook Community Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Big announcements this week from IRONMAN and Tour de France. We've been talking for weeks about the 2 Day IMWC dilemma. IM's answer- 2 different locations, 1 month apart and on opposite sides of the globe for women and men. We knew the women were racing in Kona in October '23. It looks like the men will be racing in Nice France in September. We'll talk about this in the news and more.   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 Endurance News Dual Hosts for 2023+ IRONMAN World Championship Tour de France will skip Paris finale in 2024 Chloe Dygert undergoes surgery to treat tachycardia What's new in the 303 Meet the East HS MTB Team TriDot Pre Season Project Video of the Week Danny MacAskill's Postcard from San Francisco   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: IRONMAN Announces Plan for Dual Hosts for VinFast IRONMAN World Championship TAMPA, Fla. (Nov. 30, 2022) /ENDURANCE SPORTSWIRE/ – Following the first-ever two-day IRONMAN World Championship and a continued commitment to providing women and men their own dedicated day of racing, IRONMAN announced today that the 2023 VinFast IRONMAN® World Championship triathlon will move forward with two different host venues. To ensure that both professional and amateur women and men have a focused IRONMAN World Championship race experience, the women will race in Kailua-Kona, Hawai`i on October 14, 2023, with the men's race date and location outside of Hawai`i currently being evaluated and expected to be announced in January 2023. For 2024, the men and women would exchange locations.   The 2022 VinFast IRONMAN World Championship was held this past October in Kailua-Kona, Hawai`i over two days for the first time in the history of the event, showcasing the very best women and men in the sport while giving both their deserved spotlight. With the future dual host locations and separation of race weeks, the women's and men's races will each garner further attention with all eyes focused on the race week activities and lead up to their respective IRONMAN World Championship race days.   While the 2022 VinFast IRONMAN World Championship two-day format was a success in many areas and the two-day format in Kailua-Kona for 2023 had already been announced, IRONMAN and the County of Hawai'i concluded together that the impact of two days of racing in Kona is not currently in the best interest of the local community.   “We are reinforcing our commitment for a dedicated world championship race experience for women and men to each receive an exclusive spotlight on their race. Hawai`i is in our DNA and we look forward to the first-ever exclusively women's world championship race week in Kona. At the same time, we are looking forward to announcing a co-host location for the men's race that will be worthy of an IRONMAN World Championship and will capture the imagination of our athletes and fans,” said Andrew Messick, President & Chief Executive Officer for The IRONMAN Group.   Hawai`i is the proud birthplace of IRONMAN and despite not being able to undertake a two-day world championship event at this time, it will continue to be an important part in the shared history of IRONMAN, with Kona continuing as a co-host of the IRONMAN World Championship.   “Hawai`i County has long enjoyed partnering with IRONMAN and this year's epic races were another example of world-class athletic competition held on the traditional Kona-Kohala world championship course,” said Hawai`i County Mayor Mitch Roth. We learned, however, that more than one race day during IRONMAN week is too many for the community to manage. We are pleased that IRONMAN plans to return to Kailua-Kona as a co-host of the 2023 VinFast IRONMAN World Championship and look forward to more exciting events in the future.”   With this major move to ensure dedicated IRONMAN World Championship racing for both women's and men's fields, the qualifying cycle and slot allocations will be slightly adjusted. Allocations may be viewed here, www.ironman.com/im-world-championship-2023-slot with further adjustments to occur in line with the Men's Championship race location announcement, expected to occur in January. Additionally, all athletes who have previously qualified and registered for the 2023 VinFast IRONMAN World Championship will be contacted directly with additional information.     Tour de France will skip Paris finale in 2024 For the first time in race history, the Tour de France will not conclude in Paris in 2024. That's according to La Gazzetta dello Sport, which reports that Nice will be the host of the final stage in two years.   Why? With the Olympic Games set for Paris from late July into mid-August, officials do not want the logistical and security issues overlapping between the Games and the Tour.   The final stage of the Tour has always been in Paris (or in nearby suburbs), and since 1975 the final stage has ended on the Champs-Élysées.   The 2024 edition of the Tour is expected to start in Italy for the first time, with stages in Tuscany and the Piemonte regions before dipping into France.   The race would then embark on its traditional “grande boucle” around France, but instead of heading to Paris, it will loop back toward Nice for the finale.   Nice recently hosted the “grand départ” of the 2020 edition of the Tour that was rescheduled for September in the wake of the coronavirus pandemic.   Details of the 2023 edition are already revealed, with the race starting in Spain's Basque Country, and the final stage, as always, in Paris.     Chloe Dygert undergoes surgery to treat tachycardia Chloé Dygert has undergone surgery to treat supraventricular tachycardia (SVT), a condition which causes episodes where the heart beats much faster than usual.   The North American rider revealed the information in a post on Instagram accompanied by video clips of herself lying in a hospital bed.   "My SVT was annoying but not life-threatening, (as long as I stopped immediately if I was training)," Dygert, who is set to embark on her third season with Canyon-Sram next year, wrote.   "My most recent episode happened while I was out on an easy basic endurance ride, my heart rate peaked at 219, then sat at 205 for five minutes and 195 for another ten minutes.   "It would jump between 180 to 205 in the remainder of the episode lasting 35 minutes. I stopped and sat on the side of the road to wait for my heart rate to slow back down below 150."   Dygert explained that she had been suffering from the condition for nearly a decade, though the frequency of the SVT episodes had increased in recent months.   "It started for the first time back in 2015, only happening once or twice a year until this year," she wrote of the condition, which is rarely life-threatening but may cause a cardiac arrest or unconsciousness.   "But just the past two months it has triggered five times. My fear is having one during a race and needing to stop so we made the decision to go in and get it fixed with the frequency increase."   Dygert has endured a hard two years after suffering a brutal crash during the Road World Championships time trial in 2020. She was away from racing for nine months following the devastating knee injury suffered after colliding with a guard rail during the Imola time trial.   Last year she took part in the Olympic Games road race and time trial, though her 2022 season was once again ruined thanks to a bout of the Epstein-Barr virus.   Her SVT surgery seems to only be a minor blip in her recovery, however, as Dygert revealed that she is already back on the bike and training.   "I was awake and lightly sedated during the procedure," she wrote. "Definitely one of the most unique kinds of pains I've ever felt. In the recovery, I wasn't allowed to move for 4 hours, giving the artery time to heal from the catheter ablation. I was back on my bike within 5 days after the procedure with only one minor hiccup happening on day 5."     What's New in the 303: Meet the East High School Mountain Bike Team East is one of several teams in the league made up of kids that attend different high schools. East and South are the only Denver Public School teams in the league. 96 teams make up the league with schools as far north as Spearfish, South Dakota, and south into Northern New Mexico.   How many different schools are represented on the East Team?   Denver Online HS, Denver School of Arts HS, DSST: Byers HS, DSST: Cole HS, DSST: Conservatory Green HS, DSST: Montview HS, East High School, George Washington High School, Hill Campus of Arts and Sciences, Morey Middle School, North High School, Northfield High School.   Describe the growth of the team over the years.   The team was founded in 2010 by Steve Bussey, an employee in the District's Office of Technology. Over the next ten years, the team grew and sometimes shrank before reaching a high point of over 50 riders. However, the team shrank significantly during the pandemic and subsequent cancellation of the racing season. Coming out of the pandemic, we expected the team to be approximately 30 riders, but were pleasantly surprised to field 42 riders and racers by the end of the season. Many are girls and/or high school seniors who joined the team for the first time.   In general, how experienced are kids on the team at racing, does the team attract never-before riders as much as experienced riders?   Most of our riders have some experience riding trails and some already have experience racing mountain, road, or cyclocross. However, the majority of our riders have never raced before joining the team. More interestingly, being a city-based team, some of our new team members have never owned or ridden a mountain bike before, We love attracting those new to the sport. So, while the learning curve can be steep, it is incredibly rewarding. Some of our favorite stories involve our new riders and the improvement they see over the course of a season.   Favorite practice rides and how often do they practice?   We practice Monday and Wednesday evenings on the Front Range trails. To avoid the heat in the early part of the season, Three Sisters and Lair ‘O The Bear are favorites. As the days get shorter and cooler, we frequent Green Mtn, North Table, Chimney Gulch, and Erie Bike Park. On non-race weekends, we try to organize rides a little further afield at places like Buffalo Creek or Trestle Bike Park. The biggest hurdle for the team is getting to the trails. Every practice will have a drive 30 minutes or more just to get to the trails. We rely on riders and parents to organize transportation for those unable to drive themselves. It's not easy.   Invitation to TriDot Pre Season Project The Preseason Project® is a triathlon research initiative that helps TriDot quantify and enhance the performance gains that TriDot's Optimized Training™ delivers over training alternatives. Welcome to the 2023 TriDot Preseason Project (PSP) application.      Submit this 2-minute app to qualify for 2 FREE months of optimized triathlon training with the TriDot Mark Allen Edition.   PSP is an annual R&D initiative that helps triathletes reach their true performance potential through optimized preseason training. It also quantifies the substantial performance gains that TriDot's Optimized Training delivers over training alternatives.   You qualify for the FREE training if you meet the following criteria: Planning an Olympic, Half, or Full triathlon for 2023 season Train using a device with GPS and/or power Have not used TriDot in the last 6 months Not a professional triathlete Enthusiastic and motivated to get a jump start on your season! * Applications are reviewed and accepted on a first-come basis and must be fully completed to be considered.    Register For Free https://app.tridot.com/onboard/sign-up/richsoares   Video of the week: Danny MacAskill's Postcard from San Francisco   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!

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!

In this episode, Andrew talks a little about the gear he uses and how it affects his training. Instagram: www.instagram.com/breakingthebarrierpodcastYouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformation #wellness

Thanks to last week's guest, Polar adventurer, Eric Larsen. This week Bill and I are outside of our 303 jurisdiction and getting geared up for El Tour de Tucson. That's right we are recording from the TdT Village. It's a big weekend of endurance events in Arizona with TdT on Saturday and Ironman Arizona in Tempe on Sunday.     Show Sponsor: UCAN Generation UCAN has a full line of nutrition products to fuel your sport. UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. UCAN also has hydration products focused on giving you the sodium you need when hydrating, including several clean and light flavors. Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   In Today's Show Feature Discussion El Tour de Tucson, November 19 Endurance News Ironman Arizona, November 20 Odyssey Escape from Alcatraz What's new in the 303 Colorado's Ride TriDot Pre Season Project Videos of the Week How to Escape from Alcatraz   Feature Discussion: El Tour de Tucson University Medicine 39th El Tour De Tucson   Event date is Saturday, November 19, 2022.   GENERAL INFORMATION ABOUT EL TOUR DE TUCSON   El Tour de Tucson is now preparing to host the 39th year for what we think is one of the premier bicycling events in the country.  We hope you participate in this year's event on November 19, 2022.  You won't be alone given that annually over 7,000 cyclists participate in the renowned and popular event with distances from 102 miles to family fun rides of 1 mile!   Did you know that El Tour de Tucson enables nonprofit, charitable agencies to raise funds for their respective organizations?  Learn about their programs and sign up to ride on their teams here.  Since 1983, Perimeter Bicycling events have raised over $100 million for local and international charitable organizations.  This significant milestone – a target of ours for some time – was reached after we helped 35 non-profits raise a collective $5.8 million in 2019.   New Routes! New Start/Finish Lines! New Start Times!   Perimeter Bicycling and El tour de Tucson are thrilled to start 2022 with unveiling of exciting new ride routes.  All Rides/Routes start and finish at the Tucson Convention Center and the surrounding area.   All events start and finish at the Tucson Convention Center in Downtown Tucson.  The start line is located at 190 West Cushing Street near the DoubleTree Hotel at Cushing & Church Street.  Enjoy the festivities of the Nova Home Loans Expo & Fiesta at the end of the ride featuring food and drink, live entertainment, awards ceremonies, and the Ten55 Finish Line Beer Garden.   Please note that all routes officially close at 4:00 pm.   The Century (7:00am start) 102 Mile The Metric Century (9:00 am start) 62 Mile/100 Kilometer The Half Metric Century (10:15 am start) 32 Mile/50 Kilometer The FUN Rides! (8:00 am start) 10 Mile / 5 Mile / 1 Mile The Nova Home Loans Expo & Fiesta will be at the newly renovated Historic Eckbo Plaza of the Tucson Convention Center.  Most of the activities including the live music, food, beer garden and exhibitors will be outdoors!   Event Benefits for all Registered Cyclists   Event Benefits for all Registered Cyclists   Medallion to all finishers Personalized Ride Bib Number (through October 1st) Free admission to the Nova Home Loans El Tour Expo & Fiesta Fruit, snacks and water at aid stations every 7-12 miles SAG support Opportunity to earn special Awards Traffic control on route First Aid support Electronically timed finish Results published on website Bike Shipping   If you are looking to ship your bicycle to or from Tucson, find information about bike shipping through Bike Flights and receiving and assembling your bike through Bicycle Ranch Tucson.  LEARN MORE   Bike Patrol   The mission of Perimeter Bicycling's Bike Patrol program is to promote safety, provide assistance, encouragement, and support for the participants of Perimeter events.   Patrollers offer mechanical assistance, first aid as needed and encouragement to successfully finish the ride.   LEARN MORE   Platinum Designation   Platinum cyclists are those in the 102 mile distance with extensive experience in riding in a pack/peloton. Cyclists must meet specific criteria to earn platinum designation and must attend a special meeting.  Visit the Platinum Designation link for full details, including meeting times, how to get the pass required to enter the platinum corral on ride day, etc.   Mark Allen's brother Gary and his wife Michelle Allen   News Sponsor Buddy Insurance: Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: Gearing up for 2022 Biostarks IRONMAN Arizona The Valley of the Sun in Tempe and the greater Phoenix area are hosting the 2022 Biostarks IRONMAN Arizona triathlon on November 20th.   Part of the VinFast IRONMAN US Series, live coverage of IRONMAN Arizona will be broadcasted on IRONMAN Now on Facebook Watch, YouTube and Twitch. The event also sees Mike Reilly, aka the ‘Voice of IRONMAN', calling his final North America event of his career.   Race day will see 55 age group qualifying slots, and an 100 extra slots for female athletes, for the 2023 VinFast IRONMAN World Championship taking place on October 12 & 14, 2023 in Kailua-Kona, Hawai`i.   The course will take athletes along a 2.4-mile swim in Salt River, a 112-mile bike along the Beeline Highway, and a 26.2-mile run through Tempe and along the Salt River, finishing at Tempe Beach Park.   Ben Kanute (USA) will make his full-distance IRONMAN debut following a runner-up position at the 2022 Intermountain Healthcare IRONMAN 70.3 World Championship presented by Utah Sports Commission.   US athletes, Sam Long, Matt Hanson and Chris Leiferman, will challenge for a podium spot along with Great Britain's Joe Skipper and South Africa's Kyle Buckingham. A stacked field of pro females will include American athletes Sarah True, Skye Moench, and Lauren Brandon, who will go up against Canada's Jen Annett, Australia's Renee Kiley and many more.   IRONMAN Arizona 2022: Preview, start times and how to watch LIVE 14 Nov 2022 by John Levison Last week we highlighted our top five races for the remainder of 2022, and the first event on that list comes up on Sunday, the Biostarks IRONMAN Arizona.   Start time and how to watch live The Pro Men will kick-off their day with the 2.4-mile, single-loop swim in Salt River, Tempe, at 0640 local time, with the Pro Women starting five minutes later at 0645.   With Arizona on Mountain Standard Time, that means global race start times of: 1340 UK / 1440 CET / 0840 Eastern / 0540 Pacific.   The event will benefit from full live broadcast coverage, the final race of the 2022 IRONMAN long-distance season to be featured on their IRONMAN Now platforms via Facebook Watch and YouTube – and also embedded on this preview.   As always, the ever reliable IRONMAN Tracker is the perfect data addition to support your viewing. If you haven't got it on your phone already, where have you been?!   IRONMAN Arizona Pro Men A dominant winner at IRONMAN Wales and a career-best fifth at the IRONMAN World Championship suggests that Great Britain's Joe Skipper will arguably start as favourite, in what is a deep start list in Tempe. Big races in September, October and November might be considered sub-optimal for many, but based on history at least, there's little reason to believe that the Brit won't be physically and mentally ready to perform at his best, once again.   Looking back to 2019 for example, sixth in Kona was followed just over three weeks later by a fantastic victory at IRONMAN Florida, capped off with a 2:39 marathon. Success in back-to-back racing has proven to work for the six-time IRONMAN champion time after time. Even last year, he was totally dominant at IRONMAN Chattanooga, three weeks after second place IRONMAN Switzerland. He's seemingly at home racing in the U.S., too.   Joe Skipper 2022 photo credit IRONMAN Wales [Photo credit: IRONMAN Wales] The USA's Sam Long made plenty of headlines at the IRONMAN 70.3 World Championship, but with that very contentious penalty on the bike, not the sort that he wanted. Winner in Gdynia, strong at the Collins Cup and a podium at the PTO US Open, the form is there – hopefully we'll get to see it on Sunday.   Sam Long St George photo credit Tom Pennington Getty Images for IRONMAN Sam Long at St George [Photo credit Tom Pennington/Getty Images for IRONMAN] The full-distance debut of Ben Kanute will be of particular interest, especially having turned around what was a mid-season of relatively under-whelming results by his standards. He put on a brilliant show at the IRONMAN 70.3 World Championship, taking a second silver medal at the championship. Strong across all disciplines, he should be at the front of the race for much of the day.   Ben Kanute 2nd at IRONMAN 70.3 World Championship 2022 Photo: Patrick McDermott/Getty Images for IRONMAN When you then add Matt Hanson, Chris Leiferman, Kristian Hogenhaug, Bart Aernouts, Justin Metzler and plenty more into the mix, then the way that racing has been going over the last few years, you have to think that the course record figures of Lionel Sanders (7:44:29 from 2016), will be under threat.   You can be sure that Great Britain's Andrew Horsfall-Turner will be pushing the pace in the water from the get-go – and with Kanute likely wanting to be a part of that too, that would benefit the man from Wales too.   Pro Women The USA's Skye Moench (#10) is the PTO's top-ranked female professional set to race in Tempe, a race where she has previously finished 11th (2016) and fourth (2018). Winner of three IRONMAN titles since then – and having finished fourth in St George, ninth in Kona this year – she will rightly start as favourite.   skye-moench-kona-2022-bike (Photo by Ezra Shaw/Getty Images for IRONMAN) Illness ruined her Kona prospects, but Sarah True still has the class to be a factor in Arizona. A winner this year at Eagleman 70.3 and IRONMAN Lake Placid, the two-time Olympian now juggles triathlon alongside being a mother and studying.   Entering Arizona with a, ‘one race, one win' history over the distance after her debut performance at IRONMAN Lanzarote, Great Britain's Lydia Dant has made rapid progress inside her first year in the Pro ranks. On the bike in particular – aided by her skills as a bike fitter – Lydia has excelled, and will be looking to make progress on that fast roads of the IRONMAN Arizona course towards the front of the race, once out of the water.   Lydia Dant - IRONMAN Lanzarote 2022 finish Photo Credit: James Mitchell for Club La Santa After finishing 10th (St George) and 12th (Kona), you can't write off the podium prospects of the consistent Maja Stage Nielsen (DEN) either. The Dane is really consistent across all three disciplines. Jen Annett (CAN) has taken second place this year at both IRONMAN Des Moines and IRONMAN Mont Tremblant, and so is another athlete sure to be chasing the podium positions in the late stages.   You can find the full start list here.   Recent IRONMAN Arizona Pro winners 2019: Sara Crowley (AUS) – Pro women only race 2018: Eneko Llanos (ESP) / Heather Jackson (USA) 2017: Lionel Sanders (CAN) / Kaisa Sali (FIN) 2016: Lionel Sanders (CAN) / Meredith Kessler (USA) 2015: Lionel Sanders (CAN) / Meredith Kessler (USA)   Prize Money: What's on the line? The prize purse on offer this weekend is $100,000 – with each of the winners collecting a $15,000 share of that total.   In addition to money, there will be a total of four qualifying slots (two MPRO* / two FPRO) for the IRONMAN World Championship in Hawaii, 12 and 14 October 2023. A valuable opportunity to get the KQ box ticked well in advance.   (* Note – Joe Skipper is already qualified by virtue of his victory at IRONMAN Wales).   The total funds will be paid ten-deep, as follows: $15,000 $9,000 $7,000 $5,000 $4,000 $3,000 $2,500 $2,000 $1,500 $1,000   Of course, thanks to the formation of the Professional Triathletes Organisation, financial rewards from performance are not solely from on-the-day performances, and this is one of the few 2022 races remaining to improve your ranking.   The PTO World Rankings will see a total of $2million awarded at the end of 2022, based up on the final standings in those points tables. The rewards there can be substantial, with a move up or down the rankings system potentially earning you more than any individual event.     Odyssey Alcatraz Swim this Saturday   Have you always wanted to swim from Alcatraz? You're not alone. Swimming from Alcatraz is one of the most famous, desirable, and enjoyable open water swims (wild swim) in the entire world. Despite lore that swimming from Alcatraz is dangerous, for experienced swimmers with proper support, swimming from Alcatraz can be safe and fun.   Odyssey Open Water Swimming offers a wide range of open water swims, including the world-famous Odyssey Alcatraz swim. Each swim is led by coaches and guides, and swim support is available on-hand to assist with exiting the water if needed.     2023 Alcatraz Swims: May 13, June 17, June 24, July 22, August 5, and November 4 Note: All swims are pending US Coast Guard approval. In the event that Coast Guard approval is not given for a swim, participants will be refunded in account credit.   Come join us for the ultimate Bay Area open water swim!   This event is not a race -- just a friendly swim in an exciting, safe, and comfortable environment. It is a great opportunity for those training for similar events, including the Escape from Alcatraz Triathlon, or people who just want an unforgettable, world-famous swimming experience!   The Alcatraz swim is an approximately 2-mile swim from Alcatraz Island to the St. Francis Yacht Club in San Francisco. We will occasionally swim to San Francisco's Ferry Building, which takes the swimmers east instead of west, but is comparable in terms of difficulty. Check the registration site for specific course info. Regardless of course, this swim is for relatively strong swimmers. Before taking on Alcatraz, you should be able to do this distance in a pool (140 lengths of a 25-yard pool) or during our regular group open water swims in Berkeley without stopping. Feel free to contact us if you're not sure if you are up for it.   Alcatraz swims are $245 per event. There is a $50 late registration fee within one month of the swim. In addition to the swim itself, registration includes an event t-shirt, an Alcatraz Swim sticker, and a yellow silicone Alcatraz swim cap.   All Alcatraz swims will take place in the morning, usually meeting in San Francisco between 5 and 8am. The registration page shows an approximate check-in time, but swimmers will receive an email prior to the event with finalized details.       What's New in the 303: Introducing Colorado's Ride - Bill   Invitation to TriDot Pre Season Project The Preseason Project® is a triathlon research initiative that helps TriDot quantify and enhance the performance gains that TriDot's Optimized Training™ delivers over training alternatives. Welcome to the 2023 TriDot Preseason Project (PSP) application.      Submit this 2-minute app to qualify for 2 FREE months of optimized triathlon training with the TriDot Mark Allen Edition.   PSP is an annual R&D initiative that helps triathletes reach their true performance potential through optimized preseason training. It also quantifies the substantial performance gains that TriDot's Optimized Training delivers over training alternatives.   You qualify for the FREE training if you meet the following criteria: Planning an Olympic, Half, or Full triathlon for 2023 season Train using a device with GPS and/or power Have not used TriDot in the last 6 months Not a professional triathlete Enthusiastic and motivated to get a jump start on your season! * Applications are reviewed and accepted on a first-come basis and must be fully completed to be considered.    Register For Free   Video of the week: Alcatraz Swim: Understanding the Currents (Alcatraz to St. Francis Yacht Club/Crissy Field)     Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

In this episode, Andrew talks with CEO and Founder of the Spartan Race, Joe De Sena. Discussing how the Spartan came about and just how Joe feels about some of the latest decisions, listen in and discover what happens a little bit behind the scenes in terms of the newest changes to Spartan!Joe:https://joedesena.com/Instagram: @realjoedesenaSpartan: https://www.spartan.com/Spartan AU: https://au.spartan.com/en/race/find-raceInstagram: www.instagram.com/breakingthebarrierpodcastYouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformation #wellness

In this mini, Andrew talks about some of the talking points he will have with Joe De Sena, Creator of the Spartan Races when he talks to him NEXT week... Not this week. Apologies for that!Instagram: www.instagram.com/breakingthebarrierpodcastYouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformation #wellness

Have you started running as an adult and you would like to know how to become a better, smarter, and faster runner?   Then you will want to listen in and meet Elisabeth Scott who is not only the founder and head coach at Running Explained but is also the host of the Running Explained Podcast!    In this episode we chat about why she started running, her personal struggle with addiction, alcoholism, overcoming injuries, and how she fell backwards into the business of Running Explained.   We also cover how she became a Boston qualifier as well as her biggest setbacks as a runner.     This was truly a special conversation and I know you will be able to relate to Elisabeth's story in one way or another!  I hope you enjoy the episode!     Related Resources:   SPARK Blueprint:  5 Tips To Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint   Episode 15 How To Start Running: A Guide to Running for Beginners: https://sparkyourtraining.com/running-for-beginners/   Episode 105 What Is Base Training in Running? https://sparkyourtraining.com/what-is-base-training-in-running/    Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life. Just head to  https://learn.sparkhealthyrunner.com/coaching to learn more!   This week's show brought to you by:    Energy bar from UCAN.  Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!   Connect with Elisabeth   Website: https://www.runningexplained.co/   Instagram: @runningexplained   Listen to Running Explained on Apple   Listen to Running Explained on Spotify   Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

So many things went wrong to get this episode out. So if you could listen to it, that would be great. That's all. From illness, to torn apart headphones, and bashed keyboards, this episode did NOT want to come out. So yea... Listen in on our busting of some of running's top myths!Instagram: www.instagram.com/breakingthebarrierpodcastYouTube: https://www.youtube.com/c/MelbourneSupermanInstagram: www.instagram.com/melbournesupermanFacebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/Life Coaching and PT: melbournesuperman@gmail.comSponsor:Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformation #wellness

On this mini, Andrew discusses some of the biggest news to come out of the Spartan in recent years. Listen in and see what his takes are and how it may affect you! Instagram: www.instagram.com/breakingthebarrierpodcast YouTube: https://www.youtube.com/c/MelbourneSuperman Instagram: www.instagram.com/melbournesuperman Facebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/ Life Coaching and PT: melbournesuperman@gmail.com Sponsor: Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformation #wellness

On this episode, Andrew and Zac talk about some of their favourite runners in pop culture. In a bit of the outside the box journey, the guys talk terminator, rocky, and so many other memorable runners from the big screen and other media! Instagram: www.instagram.com/breakingthebarrierpodcast YouTube: https://www.youtube.com/c/MelbourneSuperman Instagram: www.instagram.com/melbournesuperman Facebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/ Life Coaching and PT: melbournesuperman@gmail.com Sponsor: Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformation #wellness

On this episode, Andrew and Zac talk about how they plan for a race season. They discuss the importance of 'A' races, expectations, mindset, and even discuss nutrition and body awareness. Instagram: www.instagram.com/breakingthebarrierpodcast YouTube: https://www.youtube.com/c/MelbourneSuperman Instagram: www.instagram.com/melbournesuperman Facebook: www.facebook.com/breakingthebarrierpodcast Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/ Life Coaching and PT: melbournesuperman@gmail.com Sponsor: Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order. #marathon #running #race #fitness #health #racerecap #run #transformation #wellness

I had the pleasure of being a guest on the Running Unbroken podcast with fellow physical therapist Cameron Garber from Ogden, Utah.      Here's a few highlights from this episode - listen in for MORE!   “People have the mindset of ‘Maybe I'm too old to run or maybe I'm broken, or I'm not a ‘runner''… looking at this 11 years later, you need to learn the strategies that allow your body to adapt to running.'”   “If you're looking to get fast and looking to get stronger, the best way is to add in strength training.”   “Consistency is key to run for longevity.” Order your Healthy Runner Merch: https://www.stilettorunning.com/store/c83/Spark_Healthy_Runner.html#/   Related Resources:   SPARK Blueprint:  5 Tips To Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint   Episode 105 What Is Base Training In Running? https://sparkyourtraining.com/what-is-base-training-in-running/  Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to  https://learn.sparkhealthyrunner.com/coaching This week's show brought to you by:  Edge energy from UCAN.  Edge is the first and only on-the-go training fuel powered by SuperStarch, putting you in the ideal performance state by keeping blood sugar stable.   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!   Connect with Cameron and the Running Unbroken Podcast:   Website: www.bodysmartutah.com Instagram: @bodysmartpt  @running_unbroken Facebook: @bodysmartpt  Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com   Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

It's marathon season!  Just like our last couple of episodes we are going to provide you with some jam-packed value so you can make the most of your marathon training!    This is a special episode in which your podcast host answers the marathon questions you submitted!   We chatted about everything from marathon nutrition…strength…mantra's… race strategy…salt intake…carbon plated race shoes and so much more!   Related Resources:   Race Day Blueprint: 10 Tips to Crush Your Race! https://sparkhealthyrunner.com/race/buy   Episode 134 16 Week Marathon Training for Beginners with Coach LaToya: https://sparkhealthyrunner.com/16-week-marathon-training-for-beginners/   Episode 139 Advanced Marathon Training with Coach Lu: https://sparkhealthyrunner.com/marathon-training-tips-to-pr/   Episode 137 Marathon Nutrition, Hydration, & Electrolytes with Brooke Czarnecki RDN https://sparkhealthyrunner.com/marathon-nutrition/   Episode 91 Why Tapering Before a Race is Important https://sparkyourtraining.com/why-tapering-before-a-race-is-important/    Episode 105 What Is Base Training In Running? https://sparkyourtraining.com/what-is-base-training-in-running/  Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life. Just head to  https://learn.sparkhealthyrunner.com/coaching to learn more!   This Episode is brought to you by:    Tracer2 by Noxgear.  The Tracer2 keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence. Stay safe and save 35% by using the code HEALTHYRUNNER. Just head to: https://noxgear.com   Healthy snacks from UCAN.  Healthy snacks enhanced with the revolutionary ingredient SuperStarch, allow you to fuel smarter at breakfast and curb cravings anytime while maintaining blood sugar and boosting energy.   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!     Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com   Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Have you been running 30+ miles a week and strength training consistently, but your marathon times are not improving?    Do you feel like your body is ready to push the limits, but you're feeling stuck and not anywhere close to getting a PR anytime soon?   If your marathon times hit a plateau and you want to get faster, feel strong, stay healthy after crossing that 26.2 finish line, then this is the training for you!   Coach Lu and I discuss the following questions and so much more!   Who would benefit from advanced marathon training? What are the 5 keys to advanced marathon training? What is the goal of advanced marathon training? What is the prerequisite for advanced marathon training? What are the 3 phases of advanced marathon training? What is a progression run and at what phase of marathon training should you add them into the plan? Learn More About Coach Lu and Check Out His Previous Episodes:   https://learn.sparkhealthyrunner.com/lubio Related Resources:   Race Day Blueprint: 10 Tips to Crush Your Race! https://sparkhealthyrunner.com/race/buy   Episode 134 16 Week Marathon Training for Beginners: https://sparkhealthyrunner.com/16-week-marathon-training-for-beginners/   Episode 137 Marathon Nutrition, Hydration, & Electrolytes with Brooke Czarnecki, RDN https://sparkhealthyrunner.com/marathon-nutrition/ Episode 132 Francisco's Coaching Case study and how he qualified for Boston https://sparkhealthyrunner.com/qualifying-for-boston-coaching-case-study/    Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to  https://learn.sparkhealthyrunner.com/coaching   This Episode is brought to you by:    Edge energy from UCAN.  Edge is the first and only on-the-go training fuel powered by SuperStarch, putting you in the ideal performance state by keeping blood sugar stable.   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!     Connect with Coach Lu: Bio and previous episodes Instagram:  @lucio_run_fitness Healthy Runner Facebook Group:  Facebook: Lufeng Zou   Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com   Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Guess who's back…back again!  We are talking about how to properly fuel for your marathon!      Are you training for a marathon, or have you been fearful to sign up for one because you don't know what or how much to eat or drink during a long run or race?   Our Healthy Runner Registered Dietitian, Brooke Czarnecki shares the best ways you can fuel your body so you can feel confident to toe the line on race day and avoid hitting that dreaded wall and “bonk”   If you have ever cramped up or had the Frankenstein walk to the finish line, this training is for you!   We talk about nutrition, hydration, and electrolytes leading up to the race during training and during your race!   We answer these questions and more…   Do I need fuel during the marathon?    How much should I eat when training for a marathon?   What should you eat when building up for a marathon?   What should marathon runners not eat?   How many gels should I eat during a marathon?   How much fluid should you drink during a marathon?   Do I need electrolytes during the marathon?    How do I get electrolytes for a marathon?   Related Resources:   Race Day Blueprint: 10 Tips to Crush Your Race! https://sparkhealthyrunner.com/race/buy   Episode 134 16 Week Marathon Training for Beginners: https://sparkhealthyrunner.com/16-week-marathon-training-for-beginners/   Episode 87 RED-s and Running: What You Need to Know About This Serious Condition https://sparkyourtraining.com/red-s-and-running-what-you-need-to-know-about-this-serious-condition/    Episode 107 4 Running Nutrition Habits Anyone Can Do! https://sparkyourtraining.com/the-4-running-nutrition-habits-in-the-new-year-anyone-can-do/     Episode 119  Nutrition Basics for Running with Brooke Czarnecki, RDN https://sparkhealthyrunner.com/what-nutrition-is-needed-for-runners/      Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to  https://learn.sparkhealthyrunner.com/coaching   This Episode is brought to you by:  Edge energy from UCAN.  Edge is the first and only on-the-go training fuel powered by SuperStarch, putting you in the ideal performance state by keeping blood sugar stable.   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!     Connect with Brooke: Instagram: @intentfulnutrition https://www.instagram.com/intentfulnutrition/ Email: intentfulnutrition@gmail.com Moderator Healthy Runner Facebook Community Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com   Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Today we explore health, fitness, longevity & the pursuit of meaning through the lived experience of a human who has been walking planet Earth for a full 100 years.Meet centenarian Mike Fremont, a retired engineer turned climate activist and life-long athlete who holds a slew of impressive age group world records in running, including the fastest recorded marathons for an 88-year-old, 90-year-old, and a 91-year-old.I was introduced to Mike by his running buddy elite ultra-marathoner and popular friend of the pod Harvey Lewis, who helped arrange today's unique opportunity to learn and be inspired by someone who has not only been alive for so long but who has remained incredibly vibrant well beyond social expectations. For those of you who feel like it's too late or you've missed the boat on being an athlete, this guy's marathon career didn't even kick into high gear until his 60's—40 years ago!This conversation is my attempt to extract his testimony and counsel for younger generations. We dive into what he has learned about life, longevity, vitality, purpose, fitness, and setting and world records. We also discuss the WFPB diet (which he adopted 30 years ago in the wake of a colon cancer diagnosis) that fuels his training, keeps him spry, informs his climate activism, and in his words, is what has allowed him to thrive for decades beyond social expectations.It's not often you get the opportunity to spend time with a centenarian. This is a small attempt to course correct mainstream culture's failure to appropriately appreciate our elders. I loved having Mike on the show, consider him a new friend, and I'm proud to share his voice with you.Watch: YouTube.Read: Show notes.Today's Sponsors:Athletic Greens: 75 whole food sourced ingredients designed to optimize 5 key areas of health. Go to: athleticgreens.com/richroll to get a FREE year supply of Vitamin D ​AND​ 5 free travel packs of AG1 with your first purchase.Whoop: The world's most powerful fitness tracker is now waterproof. Get the WHOOP 4.O at WHOOP.com and use the code RICHROLL at checkout to get 15% off.Olipop: A healthier and more delicious version of the soda you grew up sipping but with the added benefit of microbiome and digestive health support. Receive 20% off plus FREE Shipping on your order at drinkolipop.com/richroll.UCAN: With patented SuperStarch that delivers long-lasting energy while stabilizing blood sugar levels. From energy powders & bars, to granola and almond butter, check out my favorites at ucan.co/roll and save 30% on your entire order with code ROLL.BetterHelp: The world's largest therapy service, 100% online. Professional, licensed, and vetted therapists who you can trust. Listeners get 10% off their first month by visiting BetterHelp.com/richroll.Peace + Plants,Rich Our GDPR privacy policy was updated on August 8, 2022. Visit acast.com/privacy for more information.

Have you heard about heart rate training?  Do you want to know more about MAF training or how to slow down in order to get faster?  Denny Krahe is a Retired Athletic Trainer, CSCS, and full-time running coach/podcaster (Diz Runs Radio) and author of the book Be Ready on Race Day.    Denny will provide you a better understanding of heart rate training and why slowing down can be so beneficial to you as a runner!   In this episode you will learn if heart rate training is right for you and get the answers to these questions:  What is heart rate training?   What is MAF Training and how can it make you run faster?   What is a good heart rate when training?   How do I start training for heart rate?   How long does it take to train heart rate?   Is heart rate training the best way to train? Related Resources:   Episode 105 What Is Base Training In Running? https://sparkyourtraining.com/what-is-base-training-in-running/     Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to  https://learn.sparkhealthyrunner.com/coaching   This Episode is brought to you by:    Edge energy from UCAN.  Edge is the first and only on-the-go training fuel powered by SuperStarch, putting you in the ideal performance state by keeping blood sugar stable.  Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!  Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!     Tracer2 by Noxgear.  The Tracer2 keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence.  We've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to: https://noxgear.com   Connect with Denny   Website: http://www.dizruns.com/  Instagram: @dizruns Twitter: @dizruns Facebook: Join the Diz Runs Tribe! Be Ready on Race Day Book: Order on Amazon Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Do you want to know how to break through mental barriers when running?  We are talking about gaining mental strength and how you can improve your mindset and decrease anxiety so you can get out of your own way in achieving your goals in not only running but in life!   If your mind has become your biggest obstacle with your running, then you will want to listen to this episode in which we discuss 8 key principles to overcome mental barriers.   Elizabeth Clor is a 31-time marathoner, 12x Boston Qualifier and author of the book I just finished reading yesterday, Boston Bound, which details her 7-year journey to overcome mental barriers and qualify for the Boston Marathon!   Relevant Resources:   Episode 127 5 Ways to Deal With Race Anxiety with Coach Cat and Irene Bosco https://sparkhealthyrunner.com/5-ways-to-deal-with-race-anxiety/    Race Day Blueprint: 10 Tips to Crush Your Race! https://sparkhealthyrunner.com/race/buy   Episode 128 Half Marathon Training Lessons Learned and My Big Race Announcement https://sparkhealthyrunner.com/half-marathon-training-lessons-learned/    Episode 105 What Is Base Training In Running? https://sparkyourtraining.com/what-is-base-training-in-running/    This Episode is brought to you by:    Tracer2 by Noxgear.  The Tracer2 keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence. Stay safe and save 35% by using the code HEALTHYRUNNER. Just head to: https://noxgear.com   Healthy snacks from UCAN.  Healthy snacks enhanced with the revolutionary ingredient SuperStarch, allow you to fuel smarter at breakfast and curb cravings anytime while maintaining blood sugar and boosting energy.   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!     Connect with Elizabeth Clor:  Website: https://www.elizabethclor.com/ Instagram: @elizabethclor Twitter: @ElizabethClor Order Boston Bound: https://www.amazon.com/Boston-Bound-Overcome-Barriers-Marathon/dp/1530680581/   Connect with Dr. Duane: Instagram  @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com   Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Do you have a 4 legged friend? Have you wanted to run with them but you're unsure if it's the right choice for you or exactly how to go about it?  This week, Coach Whitney takes over for Dr. Scotti and hosts episode 131 with guest Gretchen from our Healthy Runner Coaching Program to discuss all things pup and runner related!  They will discuss : Is it OK to run with your dog? How can I safely run with my dog? How many miles can I run with my dog? Can I run with my dog on a leash? and so much more!  Make sure to check out this episode and get all your tips for running with your furry companion.  For those of you listening that run with a dog or plan to start running with your dog, Noxgear (a favorite among ALL the Healthy Runner coaches) has a light vest just for your four legged friend. The Noxgear Lighthound helps to make you pup visible and much safer during those dark runs. As a Healthy Runner listener, Noxgear has generously given us a 35% discount when you use “HEALTHYRUNNER” at checkout.    Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner like I have been this last training block?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to  https://learn.sparkhealthyrunner.com/coaching   This Episode is brought to you by:    Healthy snacks from UCAN.  Healthy snacks enhanced with the revolutionary ingredient SuperStarch, allow you to fuel smarter at breakfast and curb cravings anytime while maintaining blood sugar and boosting energy.   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!     Connect with Coach Whitney:    Healthy Runner Facebook Community Instagram - @runwhitrun   Connect with Dr. Duane: Instagram  @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com   Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

On this episode of Our American Stories, Tish Dahmen, Executive Director of the Idaho Potato Museum, tells the story of the worlds largest potato chip, a massive baked potato, and the potato innovations that put Idaho on the map. Roger McGrath, author of Gunfighters, Highwaymen, and Vigilantes: Violence on the Frontier, tells us the story of the men known as “The Big Four,” who incorporated the Central Pacific Railroad and helped build the transcontinental railroad.  Support the show (https://www.ouramericanstories.com/donate) Time Codes: 00:00 - The Humble Potato: Idaho's Superstarch 10:00 - The Four Men Who Built the Transcontinental Railroad See omnystudio.com/listener for privacy information.

Are you a runner who gets achy knee pain when you run up hills, go down stairs, squat, and go to stand up after sitting at your desk for a couple of hours?   Have you been frustrated in the past that whenever you try to increase your speed or increase your distance you get injured and stop running because of knee pain?    You may have started reading about Runner's Knee and thought you should just ice, rest (stop running), and do some stretches…   In this episode, Duane interviews Healthy Runner coaching client Lindsay who shares her success story of not only getting over patellofemoral pain syndrome for good but also crushing her second ever half marathon!  She did this running faster and more importantly feeling stronger, more confident, and healthier than ever!       Mentioned in this episode:     Don't Make These 5 Mistakes with Knee Pain: https://youtu.be/FoTByS0gQxE     Related Resources:   Runner's Knee FREE E-book: https://learn.sparkhealthyrunner.com/runnersknee/buy Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner like I have been this last training block?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to  https://learn.sparkhealthyrunner.com/coaching   This Episode is brought to you by:    Healthy snacks from UCAN.  Healthy snacks enhanced with the revolutionary ingredient SuperStarch, allow you to fuel smarter at breakfast and curb cravings anytime while maintaining blood sugar and boosting energy.   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!     Connect with Dr. Duane: Instagram  @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com   Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Here to illuminate truths big and small on all things self-confidence, relationships, mindset, and more is entrepreneur turned author Lisa Bilyeu.Lisa is the co-founder of Quest Nutrition a company she helped grow into a billion-dollar unicorn alongside her husband and friend of the pod Tom Bilyeu. She's also co-founder and President of the digital-first media enterprise Impact Theory Studios, where among many other duties she hosts Women of Impact, a show that is all about empowering women to become the heroes of their own lives.In addition, Lisa is the author of the recently released Radical Confidence, a memoir and practical toolbox for developing a growth mindset and transcending what she calls the ‘purgatory of the mundane'.Our conversation covered quite a bit, including:the importance of intentional communication in marriage and relationships;developing a growth mindset—and why you don't have to hit bottom to change;how gratitude can in some cases hold you back;thoughts on setting healthy boundaries, finding a mission, and many other topics.Lisa is a unique force of nature. She might be petite, but don't be fooled. She definitely packs a punch. Today's episode is also viewable on YouTube: https://bit.ly/lisabilyeu687More about Steve + show notes: https://bit.ly/richroll687Today's Sponsors:Athletic Greens: 75 whole food sourced ingredients designed to optimize 5 key areas of health. Go to: athleticgreens.com/richroll to get a FREE year supply of Vitamin D ​AND​ 5 free travel packs of AG1 with your first purchase.ROKA: Cutting-edge eyewear & apparel built for top performance.ROKA combines the no-slip performance you've been waiting for with fashionable frames. Visit roka.com and enter code RichRoll for 20% off.Salomon: The world's best road and trail running footwear & hydration gear. Check out my top picks at salomon.com/richroll and use the code RICHROLL at checkout to get 20% OFF—exclusions apply.Ten Thousand: The world's most durable training shorts + kits, built for your needs and designed for performance, all made from recycled materials. Save 20% OFF your purchase at tenthousand.cc/richrollUCAN: With patented SuperStarch that delivers long-lasting energy while stabilizing blood sugar levels. From energy powders & bars, to granola and almond butter, check out my favorites at ucan.co/roll and save 30% on your entire order with code ROLL.If you feel stuck in a life scenario that isn't serving you and looking for a constructive, empowering way forward, this one's for you. Lisa is an absolute firecracker. Enjoy!Peace + Plants,Rich See acast.com/privacy for privacy and opt-out information.

Have you been struggling with hip, SI joint, or upper hamstring pain that has been limiting your running? Maybe you have decreased the miles of your long run or started running at slower paces than you normally would? Would you like to run pain free and get back to running more miles than you ever imagined?   If so, I have just the story for you to be inspired by…   Gretchen experienced this and felt this way too!    In this episode, Gretchen will share how she got her running back and her life too!        I just needed to share her story with you because I know it will provide so much hope and inspiration for those of you struggling with getting back into running with hip, SI joint,  or upper hamstring pain.     Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner like Gretchen did?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to  https://learn.sparkhealthyrunner.com/coaching   This week's show brought to you by:  Edge energy from UCAN.  Edge is the first and only on-the-go training fuel powered by SuperStarch, putting you in the ideal performance state by keeping blood sugar stable.   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!   Connect with Dr. Duane: Instagram  @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Have you been out on a run and you roll your ankle?  Before you go to the walk-in clinic to find out if it is broken or if it is just a sprain, you will want to listen to this training.   Dr. Duane Scotti will share with you the steps you need to do to determine if you have a sprained ankle or broken ankle so you can get back to running and spend less time and money at the doctor's office.    In this episode, you are going to learn about: How does an ankle sprain occur? What is an ankle sprain or a rolled ankle? What are the different grades of ankle sprains? What are the signs and symptoms of a sprained ankle? How do you determine if you have a sprained ankle or a broken ankle? How long does it take to recover from a sprained ankle? What should I do right after an ankle sprain?     Related Resources:   SPARK Blueprint:  5 Tips To Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint   Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to: https://learn.sparkhealthyrunner.com/coaching   This week's show brought to you by:    Energy bar from UCAN.  Energy bar is made from the revolutionary ingredient SuperStarch, providing you energy to get you through your next workout or to your next meal.    Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!  Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com   Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Have you been laid up for a while and it caused you to not run for a year?  Have you battled an injury and  were told to stop running?  Did you have surgery? (Could be injury related or unrelated to running)   Have you been “cleared” to run by your doctor, surgeon, or PT but you don't want to hurt your knee or body again?   Would you like to run pain free and get back to running more miles than you ever imagined?   If so, I have just the story for you to be inspired by… Johna experienced this and felt this way too!  Listen in to hear how Johna got her running back and her life too!   Johna just finished our 16 week Healthy Runner Coaching program and I just needed to share her story with you because I know it will provide so much hope and inspiration for those of you struggling with getting back into running after a surgery or a long lay off!   These fears and obstacles can be overcome, and Johna is just one of our SPARK winners from our Healthy Runner Coaching Program who has accomplished some amazing things with her running and health and these tips will help you if you are struggling with a similar issue.   Related Resources: Episode 57: How To Keep Running with Arthritis https://sparkyourtraining.com/how-to-keep-running-with-arthritis/   Episode 103: 3 Steps to Becoming a Stronger Faster Consistent Runner https://sparkyourtraining.com/3-steps-to-becoming-a-stronger-faster-consistent-runner/    Knee Pain Resources:   ITB Syndrome FREE E-book: https://programs.sparkyourtraining.com/itbrunner   Runner's Knee FREE E-book: https://programs.sparkyourtraining.com/runnersknee   Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner like Johna did?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to: https://programs.sparkyourtraining.com/coaching   This week's show brought to you by:    Tracer2 by Noxgear.  The Tracer2 maximizes your visibility through changing light, weather conditions, and in the glare of headlights.  If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to: https://noxgear.com   Healthy snacks from UCAN.  Healthy snacks enhanced with the revolutionary ingredient SuperStarch, allow you to fuel smarter at breakfast and curb cravings anytime while maintaining blood sugar and boosting energy.   We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!     Connect with Dr. Duane: Instagram - @sparkyourtraining Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkyourtraining.com     Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website