Podcasts about three weeks eight seconds greg lemond

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

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

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

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

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

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

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

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