Podcasts about warm up

Al & Jerry: Why do we assume people don't have money?--plus warm up To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

Get a full Lifting Lessons course including how to warmup in Physique University and stop second-guessing your approach to lifting. Join for just $27/month and get a custom nutrition plan included when you tap this special link for podcast listeners--Most lifters either skip their warmup or spend 30 minutes on elaborate routines that miss the point.Learn how the engineering concept of the Cold Start Problem reveals the systematic approach to preparing your body for heavy lifting.Discover why your body needs a proper boot sequence before loading heavy weights, and how to design a targeted warmup that primes your nervous system for peak performance while serving as a diagnostic tool for your training readiness.Main Takeaways:Your body operates like a computer system that requires proper initialization before running high-performance tasksThe 3-phase warmup sequence: System Power-On, Hardware Check, and Application-Specific LoadingYour warmup serves as both preparation and diagnostic tool... listen to what your body is telling you!Movement-specific ramp-up sets are non-negotiable; everything else is optional based on your needsDistinguish between normal muscle soreness (DOMS) and pain that signals potential problemsEpisode Mentioned:Never Fall Off Track Again with Your Fitness or Fat Loss - Risk management principles for trainingTimestamps:1:16 - Why most warmup approaches are fundamentally flawed 3:37 - The Cold Start Problem 6:13 - The 3-phase warmup sequence 10:41 - Example: How to warmup for a 405-pound deadlift 14:50 - The biggest warmup mistakes to avoid 17:49 - Using your warmup as a diagnostic tool 19:03 - DOMS vs. pain 20:59 - Customizing warmups for different scenarios 24:39 - Systemic communication within your body during warmupsSupport the show

Al & Jerry: Do CBD gummies work and Billy Joel has lived multiple lives--plus warm up To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

Al & Jerry: Comparing Montana to the east coast and pooping in hotel rooms is awkward--plus warm up To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

Send us a textHave you ever stared at your lesson plans, pacing guide, and testing calendar and wondered: How am I supposed to fit all of this in? If so, this episode was made for you. Host Mona Iehl, math coach and creator of Word Problem Workshop, helps you shift from cramming content to making room for deep thinking, math talk, and student growth.We've all asked it: How do I fit it all in? But Mona flips the script and offers a more powerful question: What really needs to fit? This episode challenges the pressure to cover every problem in the textbook and reminds us that our real job is to help students make sense of math—not race through content.

Use Code: Swimsets10 to get 10% off Blank's Sport Nutritionhttps://blankssportsnutrition.com/Total Distance  7100m Warm Up 800m Choice 4x 150 on 2:30 as Kick-Drill-Swim Different stroke each 50Pre Set 2x (1st round fins 2nd round no fins) 4x 50 on 50” as 35m kick, 15 swim 100 on 1:40 as 50 drill fly, 50 stroke 100 on 1:50 kick6x 50 on 50” 35m Fast, 15m easyMain Set4x 200 on 2:30 600 on 7:30 Negative Split4x 200 on 2:20 fins, and Paddles 400 on 5:00 no gear Fast 4x 100 on 1:20 paddles only 12x 100 on 1:30 no gear as 4 moderate, 4 Strong, 4 Fast Cool Down 100m Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

Ethan Katzberg won Olympic Hammer gold in Paris. He was already the World champion and, at the age of just 23, his dominance of the event has led to him being nicknamed ‘Canadian Thor'.He describes in depth how he discovered hammer throwing, and how success came with some difficult decisions along the way – like telling his parents he was dropping out of college.He takes us back to the final in Paris, where he led from the first round. Did that ease the pressure on him, or add to it? We also discuss the mechanics of throwing the hammer, and just how wrong it can go; Ethan's first experience of a global championship was at the World under-20s in 2021, where he failed to register a distance. He takes us back to that final where he ended up with ‘no mark' against his name and explains the lessons it taught him. Ethan can throw the Hammer out beyond 84m, but the event's world record is more than 86m and was set in 1986, during the era of the Soviet Union. Does Ethan think that record is casting a shadow over the sport and just how hard will it be to break it?We also discuss the future of the Commonwealth Games as a global sporting event. For Ethan, his 2022 Commonwealth silver was his first major senior medal and he believes that the Games still have a key role to play.Photo: Ethan Katzberg of Team Canada reacts during Men's Hammer Throw Final on day nine of the Olympic Games Paris 2024 at Stade de France on August 04, 2024 in Paris, France. (Credit: Getty Images)

In this episode we go over the cost of equipment, accessory selection, and soem social media stuff!http://www.twcstayhated.comhttp://www.patreon.com/triggerwarningconjugateHost- Anthony Oliveira @anthonycw13 @trigger_warning_conjugate @anchorathleticsnhCo-Host- Roman Mustaccio @rpefmlSeason 5 lets goooo

Welcome to Episode #500 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion. Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News  Ask A Coach: Should I run a full marathon in a buildup to IRONMAN?  Get Gritty Tip: Follow Your Dreams! TriDot Workout of the Week: Bike Run Bricks - Short course race rehearsal Fun Segment: IRONMAN or IRONmad?   Announcements and News:   Our Announcements are supported by VESPA Power today. Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20   G2G Athetes Races Lake Whatcom Triathlon - Paul Hunziker 2nd Overall  Triple Bypass - Caroline Triple and friend Natilia the Double IRONMAN Lake Placid - Good luck Max Davison Tri Boulder - Gabbi Cavallero USA Nebraska State Championships 2025 - Ruth Fountain   G2G Zoot Fit Kit Party View House on Clinton in Inverness July 19th   TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762   Copper Triangle August 2nd Jerry Dugan   Pikes Peak Take 2 August 29th or 30th Natalia Crawford   Ask A Coach Sponsor: G2G Endurance Let's cut to the chase: you want results, and we've got the tools. Grit2Greatness Coaching + TriDot = smarter workouts, better feedback, and real progress. Join through our TriDot links, get 2 weeks free, and train with purpose from day one. After that, it's just $14.99/month. Ready to train like an athlete with a plan? Hit our link in the show notes and get started today. Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: Should I run a full marathon in a buildup to full IRONMAN?  Coach, I'm getting ready for my full distance IRONMAN this Fall. What do you think about me doing a full marathon as a build up to the IRONMAN? That's awesome—you're gearing up for one of the most demanding endurance events out there! Preparing for a full-distance IRONMAN (2.4-mile swim, 112-mile bike, 26.2-mile run) requires a smart balance of volume, intensity, and recovery. Your question about whether a full marathon is necessary or ideal is a great one, and it really depends on your goals and current training status. Is a Full Marathon Necessary for IRONMAN Prep? While many athletes include a marathon in their build-up, it's not always the most effective or safest choice. Here's why:   Pros of Running a Marathon Before IRONMAN: - Mental confidence boost from completing the distance. - Opportunity to test nutrition, pacing, and gear. - Simulates the fatigue and mental grind of the IRONMAN run.   Cons: - High injury risk due to the pounding and recovery time required. - Doesn't replicate IRONMAN fatigue (you'll be running after 6–8 hours of swimming and biking). - Can disrupt your training cycle due to the taper and recovery needed.   Viable Alternatives to a Marathon Here are some smart substitutes that can build endurance and race readiness without the downsides of a standalone marathon: 1. **Century Ride (100-mile bike)** - **Pros**: Low-impact, builds aerobic base, simulates IRONMAN bike leg. - **Use it for**: Nutrition testing, pacing, and mental endurance. - **Pair it with**: A short brick run (e.g., 6–10 miles) to simulate race fatigue.   2. **Long Swim Events (e.g., 5K–10K open water)** - **Pros**: Builds swim confidence, improves pacing and sighting. - **Use it for**: Practicing open water skills and wetsuit comfort. - **Pair it with**: A bike ride or short run for a swim-bike brick.   3. **Race Simulation Bricks** - **Example**: 80-mile bike + 13-mile run. - **Pros**: Mimics IRONMAN fatigue better than a standalone marathon. - **Use it for**: Testing gear, nutrition, and pacing under fatigue.   4. **Back-to-Back Long Runs** - **Example**: 12 miles Saturday + 10 miles Sunday. - **Pros**: Builds run durability with less injury risk than a marathon. - **Use it for**: Building cumulative fatigue without a single long effort. Coach's Summary Recommendation Unless you're chasing a marathon PR or need the mental boost, **skip the standalone marathon**. Instead, focus on **race-specific brick workouts**, **long rides**, and **progressive long runs**. These will better prepare you for the unique demands of IRONMAN day. Get Gritty Tip: Follow Your Dreams! Welcome to this very special Get Gritty Tip, where we're celebrating a huge milestone—500 episodes! Listeners, did you know that most podcasts don't make it past their third episode? While some podcasts have hundreds or even thousands of episodes, a large number of podcasts are abandoned early. A significant percentage of podcasts (90%) will not make it past their third episode, and another 90% of those that do will quit before reaching 20 episodes, according to Riverside FM. To honor this impressive feat, we are putting Rich in the interviewee's chair and speaking with the man who made it all happen. Rich's dedication to endurance sports, coaching, and the endurance community has not only shaped this podcast but also the lives of countless people around the world. Over the years, the 303 Endurance Podcast has become a go-to resource for athletes, coaches, and endurance enthusiasts alike, particularly in the 303 area, thanks to Rich's hard work, passion, and commitment to sharing inspiring stories and valuable insights on the airwaves. From launching the podcast to hitting 500 episodes, Rich's growth is a testament to the power of resilience, growth, and the love of endurance sports. Rich, it's an honor to reflect with you on everything that's led us to this incredible moment. Thank you for all that you've done for the community. Here's to many more episodes ahead! 500 episodes! Tell us, how did this all get started? Crossroads, need for growth and took inspiration from Tri Talk with David Warden Concept, connecting to coaches, experts and professionals Episode 18 (the missing 17), monthly to weekly What moments have defined the podcast's journey? The 303 team Kona - Ponchoman Guests - reference library Did you expect the podcast to grow this much? What surprised you? I was shocked when we got to 100 downloads Most downloads for an individual episode was over 4000 Kona and Pro conference post race and having Greg Welch call on “Rich from 303” what's your question.  Which episodes have fired you up the most? 18 David Warden 57 Terry Laughlin Total Immersion Swimming 77 Ken Axford 104 Jillian Bearden on her transition 108 and more Dr. Iñigo San Millán, Director at the CU Sports Medicine & Performance 131 Crowie  Play #177 MAY 12 - All things mothers! Mother's day with Meredith Kessler.  Play #176 MAY 05 - Tyler Hamilton and JIm Capra on individualized coaching, camps and more Play #175 APR 27 - Fastest Bike with Denise Korenek  Play #174 APR 20 - Ironman Hall of Famer, Julie Moss on "Crawl of Fame" Play #173 APR 13 - Author Alex Hutchinson on NY Times Bestseller "Endure" Play #172 APR 06 - Going Long with Sam Long Play #228 APR 18 - Sue Reynolds found THE ATHLETE INSIDE Play #283 MAY 07 - Olympic running and triathlon coach Bobby McGee and Sue Reynolds Play #289 JUN 18 - Mike Tierney sets riding world record climbs the worlds hardest ride on a unicycle Play #295 JUL 30 - A look back to Kristian Blummenfelt's Gold Medal goal  Play #309 NOV 05 - Allysa Seely overcoming a blood infection months before Tokyo Gold What were the biggest challenges early on, and how did you push through? Learning the editing process Finding and scheduling guests Getting a recording platform for good quality sound How did you bring your coaching experience into the podcast? I had no intention of coaching until one listener asked On condition of USAT L1 Made interviewing coaches, experts and pros better Any listener stories that really stuck with you? Brady Nelson What's been the biggest lesson you've learned from hosting the podcast? Mike Reilly - humility. get out of the way of your subject We all put our bike shorts on one leg at a time - coach, expert, pro, age grouper, podcaster Follow your dreams, take risks and take action. Know your purpose. Progress of the Soul What's next for the 303 Endurance Podcast? What advice do you have for anyone starting a podcast?   Thanks again to Rich's unwavering commitment to the endurance community. From inspiring athletes to exploring new topics and challenges, Rich has built a lasting legacy that will continue to impact and inspire for years to come. Rich, thank you for everything you've poured into this podcast, the community, and the sport. Here's to the next 500 episodes and beyond. Your work is truly remarkable! TriDot Workout of the Week: Bike-Run Bricks Today's workout is Bike-Run Bricks. Session Note This session is best done on a trainer. Stage your shoes, fuel, and hydration close by so that you're able to quickly transition from bike to run. If you leave your shoes clipped onto your pedals for races, then do so here too. Warmup 10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 Main Set 2 x 4 min Bike* / 3 min Run** (3 min) *Bike - First 1 min establish rhythm and getting feet in shoes. / Ride @ race pace in race position and 90+ rpms. / Final 1 min prep for run. Shift to one gear easier. Stretch back and calves. **Run - First 1 min find form and rhythm. Do NOT exceed race pace. / Run @ race pace. / Final 1 min build to FAST finish pace. Visualize finish chute! Hydrate during recovery between brick sets. Balance of time in Zone 2. Fun Segment: IRONMAN or IRONmad? Alright, we covered a great question in our Ask A Coach segment—should you run a full marathon during your IRONMAN build? That got me thinking about all the wild decisions athletes make leading up to race day. So welcome to a new segment I'm calling Ironman or Ironmad? Here's how it works: I'll throw out some scenarios—real ones we've seen or heard—and we'll give our take. Are they solid strategies… or are we veering into madness? Scenario 1: “You decide to do a heat adaptation block for your IRONMAN—by sitting in a dry sauna in a full bike kit every day for a week.” Scenario 2: “You ride your longest bike session—112 miles—indoors on the trainer because you want to control nutrition, effort, and minimize interruptions.” Scenario 3: “You sign up for a local sprint tri just to ‘shake off the rust'… but end up racing it full throttle two weeks out from your IRONMAN.” Scenario 4: “You tape motivational quotes inside your helmet, on your bike stem, and under your water bottle to read mid-race.” Scenario 5: “You fly to your race 48 hours before the gun goes off, figuring you'll ‘sleep on the plane' and save money on hotel nights.” Bonus Scenario! Scenario 6: “You wear your brand-new race kit, race shoes, and nutrition mix for the very first time… on race day.” Race day success isn't about doing more—it's about doing what matters. So when you're making decisions in your IRONMAN prep, ask yourself: Is this building toward the race… or just feeding my ego? And if you've got a questionable training story or race-week decision you want to share, send it our way. We might feature it in the next Ironman or Ironmad?   Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed and enjoy the endurance journey!

1: HARRY ROMERO, JOSE NUNEZ, ALEX ALICEA & SHAWNEE TAYLOR – I Wanna Thank You2: FRIENDLY FIRE - Prescribe The Sound (Extended Mix)3: REISS RUBEN - Today The Summer Came (Extended Mix)4: SELLIER - For the soul5: LUKE DEAN - Get Busy6: LOVE, SHAUN – 2 Spirits7: EVERYDAYZ - Brother and Sister 8: FISHER & BBYCLOSE - Blackberries (Extended Mix) LISTENERS' CHOICE8:         Boccaccio Life - The Secret Wish (Club Mix) (1997) 10: SMOKEY BUBBLIN' B - Club Hoppin' 11: N2N - No Sucker 12: BYOR - Crashout (Extended Mix)         13: KRISTINE BLONDE - Loveshy (Bouchet remix) TRIED & TESTED14: LIPLESS - Catching Fire (Extended Mix) 15: JUSTIN VILHAUER - Too Much For Me 16: IGLESIAS – Chula17: DJ KENT FEAT. MALEH - Falling (Liva K Remix)  GUEST SELECTION: NICKYSNAXSo_Many_Times_feat._Alexandra_Prince_(Extended_Mix)Hypnotized_(Extended_Mix) THE WARM UP SELECTION 18: PAWSA - Double C (Extended Mix)19: MARCO V - Just A Little Fun (Extended Mix)20: FORESTER & PETIT BISCUIT - Close Your Eyes (feat. Emilia Ali)21: DJ_DAVE – Hard Refresh  THE MAINSTAGE MIX  22: HARDWELL & BLASTERJAXX - Beat Of The Drum (Extended Mix)23: FUNK TRIBU - Azul (Extended Mix) 24: GABRY PONTE – Motor City25: MARK SHERRY & MALLORCA LEE - Our Little Game (Extended Mix)26: MADDIX & SPACE 92 - Rolling (Extended Mix)27: ENIGMA STATE - State Of Mind (Bryan Kearney Rework) 28: KOSHEEN & REINIER ZONNEVELD - Catch (Bounce Extended Mix)29: ALEX M.O.R.P.H. FEAT. SYLVIA TOSUN - An Angel's Love (Alex M.O.R.P.H. & Andrea Ribeca Extended Remix)

This month, we're turning up the heat with a sunny selection of house music laced with Afro and Latin influences. It's all about warm energy and weekend-ready vibes. Also featuring my brand new release "Jara", out now on DT Weapons, the in-house label of Data Transmission. Turn it up and enjoy the ride. Let summer do its thing. ⚡️Like the Show? Click the [Repost] ↻ button so more people can hear it!

Commuting costs & youth sports--plus warm up To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

The weekend is upon us, and Soundside producer Jason Burrows is here with all the events fit to broadcast. LINKS: SPORTS! Seattle Mariners vs Houston Astros Seattle Sounders vs San Jose Earthquakes Seattle Reign vs Japan’s Urawa Red Diamonds Sandsations Sand Sculpture Festival - Long Beach, WA Seattle Arab Festival 2025 Seattle Bon Odori Seafair Chinatown Parade Indian Days Powwow CAPITOL HILL BLOCK PARTY Darrington Bluegrass Festival Cartoon Mess LIVE King County Fair - Enumclaw Seattle Boba Fest GeekFest West - Everett TRAFFIC ALERT - NB I-5 totally closed from I-90 to 45th Ave (U-District) Thank you to the supporters of KUOW, you help make this show possible! If you want to help out, go to kuow.org/donate/soundsidenotes Soundside is a production of KUOW in Seattle, a proud member of the NPR Network.See omnystudio.com/listener for privacy information.

Behar joins executive producer Brian Teta to discuss how the Jeffrey Epstein files continue to dominate the news cycle and Trump's threat to Rosie O'Donnell's American citizenship. She shares more details about her sweet surprise for Whoopi Goldberg on today's show and answers listener questions about her plays and wedding planning! Have a question or want advice from Brian or a co-host? Call or text us at (917) 960-3037 or leave us a message here: https://woobox.com/kaoojs. Messages may be used on a future podcast. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Jerry & Eddie discuss early fandom & sports hatred--plus warm up To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

Jerry & Eddie discuss Eddie's career--plus warm up To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

Revisiting the topic of calibration in direct learning, with a specific focus on why we lose calibration when not practicing. The blessing and curse of having a high learning rate. Articles:Better with each throw—a study on calibration and warm-up decrement of real-time consecutive basketball free throws in elite NBA athletes A serial-position curve in high-performance darts: the effect of visuomotor calibration on throwing accuracy Why Professional Athletes Need a Prolonged Period of Warm-Up and Other Peculiarities of Human Motor Learning My Research Gate Page (pdfs of my articles) My ASU Web page Podcast Facebook page (videos, pics, etc)   Subscribe in iOS/Apple Subscribe in Anroid/Google   Support the podcast and receive bonus content   Credits: The Flamin' Groovies – ShakeSome Action Mark Lanegan - Saint Louis Elegy via freemusicarchive.org and jamendo.com

If you've been stuck thinking your only way to get clients is through big-ticket services, then you are in the right place. In this episode, I'm breaking down how to create a warm-up offer, the entry point that helps clients dip their toes in, builds trust, and sets you up for bigger sales down the line.You'll learn how to define the outcome your clients want, price your offer strategically (without undercharging), and keep your delivery simple but powerful. If you've been stuck overthinking what your first step should be, or you're tired of feeling like you have nothing to bridge the gap between free content and premium services, this episode is your roadmap.What You'll Learn in This EpisodeWhat a warm-up offer is and why most people get it wrongWhy starting with your process, not the container, changes everythingThe secret to pricing a warm-up offer so it feels accessible but strategicExamples of delivery formats that create a quick win without overcomplicating itHow to make sure your warm-up offer leads naturally into your main offer"Warm-up offers solve urgent problems, not future problems. That's why people buy them." ::Follow + Connect with Mehttps://www.instagram.com/ceels.lockley/https://www.threads.net/@ceels.lockley ::Free MasterclassLearn more about the different types of offers and map out your offer ecosystem:https://ceelslockley.co/the-line-up::Join my CommunitySign up to my free monthly events for service pros, Sisters of Service:https://ceels-lockley.myflodesk.com/sisters-of-service ::Work with meJoin my group program for service providers who want to design a profitable offer suite over 6 months:https://ceelslockley.co/dreamiumCreate an industry-leading offer ecosystem with me 1:1: https://ceelslockley.co/main-event-experience

In this episode we caht about drug tested lifting, accommodating resistance, and a bunch of social media questions!http://www.twcstayhated.comhttp://www.patreon.com/triggerwarningconjugateHost- Anthony Oliveira @anthonycw13 @trigger_warning_conjugate @anchorathleticsnhCo-Host- Roman Mustaccio @rpefmlSeason 5 lets goooo

Another weekend of rugby with all the action dissected by JB, Tim and Phil. Hosted on Acast. See acast.com/privacy for more information.

Alan and Charlie reflect on the Lions thrashing of the Australia/New Zealand invitational on Saturday morning in Adelaide.The Telegraph's Chief Rugby Correspondent Gavin Mairs checks in after Andy Farrell's post match press conference to deliver news of Garry Ringrose's injury which has ruled him out of the opening test next Saturday.There's praise for Huw Jones who could start at outside centre in Ringrose absence, elsewhere Ben Earl put in a man of the match display and could have forced himself into the test 23Owen Farrell made his first appearance on tour as well, we ask if his impressive cameo will have been enough to see him feature against the Wallabies.Away from the Lions, we round up the rest of the international including a first win in 18 for Wales! And we tackle your questions as usual too! Hosted on Acast. See acast.com/privacy for more information.

Simon Lewis joins Brendan O'Brien from Adelaide to reflect on the Lions' impressive win over the AUNZ Invitational XV team.The Irish Examiner Rugby Podcast Lions Tour Special is brought to you in partnership with Dove Men+Care – the official Personal Care Product of Choice for the British and Irish Lions. Hosted on Acast. See acast.com/privacy for more information.

1: DUKE DUMONT - I Need You Now2: SENTINEL, ALESSO - Freedom (Extended Mix)3: REISS RUBEN - Today The Summer Came (Extended Mix)4: SHERMANOLOGY - Hotter5: MARCO MELISSEN, MILTON SHADOW - Groovin' (Extended Mix)6: SMOKEY BUBBLIN' B - Club Hoppin'7: OPPIDAN – Over You8: ALEXANDER POPOV & TERRY GOLDEN - Obsession (Extended Mix) LISTENERS' CHOICE8:         Lovechild - Liberta (Moonman Remix) 10: HARRY ROMERO, JOSE NUNEZ, ALEX ALICEA & SHAWNEE TAYLOR - I Wanna Thank You (Extended Mix)11: HATIRAS - Hypnotized (Extended Mix)12: EVERYDAYZ - Brother and Sister 13: JUSTIN VILHAUER - Too Much For Me TRIED & TESTED14: ALEX RAMOS – Get Ready 15: MPH - Raw16: LO'99 - Get Wicked (Extended Mix)17: SHAKEDOWN - At Night (Anyma & Layton Giordani Remix) (Extended Mix) GUEST SELECTION: HUXLEY AVH - Flowerz (feat. Roland Clark) [Radio Edit]Greta Levska feat. The Pressure - Cash Lab (Huxley Remix) THE WARM UP SELECTION 18: BORIS BREJCHA – 16 Red Even19: TUJAMO, DJS FROM MARS, ALEX LNDN - Everyone Listens To Techno (Extended Mix)20: VRDGO - Hard 2 Find (Extended Mix)21: SOMNA & LINNEA SCHOSSOW & H4LO - Love Hurts (Extended Mix) THE MAINSTAGE MIX  22: DJ QUICKSILVER & JAM EL MAR PRES. RO.OR - Over Me (Extended Mix)23: INNER CITY & SIMONE ZINO - Good Life (Extended Mix)24: HANNAH LAING - Pedicure Princess25: TRANCE WAX - Neva Let You Go (Extended Mix) 26: HI-LO - The Orange Theme (Extended Mix)27: NIFRA - Quantum Glitch 28: DJ PHYSICAL - Freaky Face 29: DESYFER & EMMA KONNANOV - Desyfer & Emma Konnanov

Al & Jerry: Is overnight fast food worker the worst job?--plus warm up To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

1992 Labyrynth Warm Up - Jay Cunning on Centreforce

The Washington Commanders have a strong duo at linebacker with Bobby Wagner and Frankie Luvu. Do they top the NFC East, though? Ref the District also takes a look at Washington's LB room and how maybe the young guys might help shape their future.

Soundside is taking a break this week. Don’t worry - we’ll be back with new episodes next week. Until then, we’re bringing you some of our favorite stories from the show. Relevant Links: Pacific Drive captures the creepy of the Olympic Peninsula Hear Ye, Hear Ye, there's trouble brewing at the Renaissance Faire! Touring the history of Black music at MoPop's "Never Turn Back: Echoes of African American Music" WEEKEND WARMUP LINKS: 2025 Queer and Trans Film Festival — Three Dollar Bill Cinema Ballard SeafoodFest NW Tune-Up Festival Japan Fair West Seattle Summer Fest Redmond Arts Festival Bluegrass From the Forest CID Celebration Summer Celebration 2025 | Mercer Island, Washington Seattle to Portland Bicycle Classic Thank you to the supporters of KUOW, you help make this show possible! If you want to help out, go to kuow.org/donate/soundsidenotes Soundside is a production of KUOW in Seattle, a proud member of the NPR Network.See omnystudio.com/listener for privacy information.

Al & Jerry: Outdoor dining sucks--plus warm up To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

Viele unterschätzen es, aber Dein Warmup entscheidet, ob Du Dein Training langfristig effektiv und verletzungsfrei durchziehst.In dieser Folge zeige ich Dir, was während des Warmups in unserem Körper passiert und wie Du es einfach aufbauen kannst.Egal, ob es für ein Warmup für den Ausdauersport oder das Krafttraining geht.Die wichtigsten Stellen in diesem Video:00:00 - Intro01:09 - Was passiert beim Aufwärmen?05:20 - Was passiert ohne Aufwärmen?06:03 - Arten von Aufwärmen09:27 - ZusammenfassungIch freue mich auf Dein Feedback zu diesem Thema.Feinste Grüße und alles Gute für Dich,Chris #rocsports #rocprinzip #umsetzenisterfolg

Al & Jerry: Do men prefer blondes?...& no warm up today To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

Power Quote: “Climate is the emotional state felt within the physical space”Description:I had so much fun recording today's show. My guest stands tall (literally and figuratively) in the realm of helping school leaders develop positive culture and climate. If you are a regular listener, you know I have my own specific framework on school culture, so stay tuned to the end of the show where I will reflect on commonalities and differences between the approaches. I hope you have as much fun listening as I did recording, but before we get into it…Sponsor Spot 1:As a loyal listener to this show, you know I am a big advocate for short, targeted observations, so I'm excited about digiCOACH sponsoring this podcast. digiCOACH makes it easier to follow up on observations with meaningful feedback. I love that you can focus on specific elements and that there is a ready-made bank of items to use for telling teachers what they are doing well! You can learn more about digiCOACH at digiCOACH.com or click the link in the show notes.Show IntroGuest Bio:Stand Tall Steve (aka Steve Bollar) is an educational thought leader, former Superintendent of Schools, principal, author, and a school culture and motivation expert. He is a renowned speaker who has inspired countless individuals and organizations to achieve their goals and unleash their full potential. Drawing on his extensive experience in education and leadership, Steven delivers powerful and inspiring messages that challenge audiences to think differently about their lives and their work.In 2023 Steve earned a place on Global Gurus World's Top 30 Education Professionals. He is the author of the book Stand Tall Leadership, the school culture and climate book series Ideas, Ideas, Ideas and a contributing author in Because of a Teacher.Husband of one. Father of three. Owner of two dogs & 10 fish, Stand Tall Steve openly shares his knowledge, experiences, and creativity with others. He currently speaks to schools, organizations, businesses, and communities across the globe about how to think differently about schools, education, and life.Ladies and gentlemen… Stand Tall Steve!Warmup questions:We always like to start with a celebration. What are you celebrating today?Is there a story that will help listeners understand why you are doing what you do?Questions/Topics/PromptsClimate and cultureLet's define cultureWhat do people get wrong when it comes to cultureSimplest ways to build a better culture?Leadership teamHow do we balance supporting and growing teachers with managing all the stuff?Thinking big – how do we inspire hope AND acknowledge the real chaos and negativity out there?It's a rough time – what are you hearing from people in the field and what's your message to them?Sponsor Spot 3:I want to thank IXL for sponsoring this podcast…Everyone talks about the power of data-driven instruction. But what does that actually look like? Look no further than IXL, the ultimate online learning and teaching platform for K to 12. IXL gives you meaningful insights that drive real progress, and research can prove it. Studies across 45 states show that schools who use IXL outperform other schools on state tests. Educators who use IXL love that they can easily see how their school is performing in real-time to make better instructional decisions. And IXL doesn't stop at just data. IXL also brings an entire ecosystem of resources for your teachers, with a complete curriculum, personalized learning plans, and so much more. It's no wonder that IXL is used in 95 of the top 100 school districts. Ready to join them? Visit ixl.com/assistant to get started.Closing questions:What part of your own leadership are you still trying to get better at?If listeners could take just one thing away from today's podcast, what would it be?Before we go, is there anything else that you'd like to share with our listeners?Where can people learn more about you and your work…Sponsor Spot 4:Before we wrap, I'd like to thank Kaleidoscope Adventures for sponsoring today's show. Lots of companies can help you organize class trips, but Kaleidoscope helps you organize adventures – because isn't that what student trips should be? Kaleidscope is a full-service tour company offering a range of adventure opportunities and they excel at customizing trips based on your unique context, needs, and goals. Kaleidoscope offers exceptional travel experiences for students (and their group leaders). Thinking about student travel? Reach out to Kaleidoscope using the link in the show notes.Summary/wrap upThere are a lot of great things in today's show but I want to focus this summary on the core concepts Steve talked about of values, culture, and climate.6 dimensions: overlap of people's values and org. purpose = core values?Inner forces (aka culture): similar and different from Steve's “climate”My climate experience… Building walkthroughReceptionFacility (esp. art)Student – studentStudent – teacherTeacher – teacherAdmin visibilityFour quadrant door peakingThank you to our sponsors!IXL: https://www.ixl.com/assistant Kaleidoscope Adventures: https://www.kaleidoscopeadventures.com/the-assistant-principal-podcast-kaleidoscope-adventures/digiCOACH: https://digicoach.com/ Guest links:Website: www.standtallsteve.comYouTube: https://www.youtube.com/@standtallsteve1330www.withinourranks.com https://www.youtube.com/@withinourranksFrederick's Links:Email: frederick@frederickbuskey.comWebsite: https://www.frederickbuskey.com/ LinkedIn: http://www.linkedin.com/in/strategicleadershipconsulting Daily Email subscribe: https://adept-experimenter-3588.ck.page/fdf37cbf3a The Strategic Leader's Guide to Reclaiming Purpose: https://www.amazon.com/dp/B0C...

Al & Jerry: What does that cost?--plus warm up To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

–If your warm-up routine takes 45 to 60 minutes to "grease the groove”….Then something needs to change.I believe there can be more effective warm-ups to help prepare your body & mind for the next portion of your exercise / training movements.And the biggest key to do that is… to listen to this episode to find out!--This is a great talk on some points that you may need to incorporate into your own warm-up routine in order to better serve your exercise / training intentions..#FunctionWithPurpose#FPTEducation-----The Function with Purpose Podcast.All things health - wellness - fitness - & education through the physical therapy perspective.Fortress PT is here to serve the Charlotte-Metro area by highlighting the importance of how & why physical therapy should be a part of your health & wellness lifestyle.PURSUIT | PRECISION | PURPOSE..DISCLAIMER:  THIS PODCAST SERVES FOR EDUCATIONAL PURPOSES ONLY.  IT IS NOT A SUBSTITUTE FOR ADVICE FROM YOUR PERSONAL PHYSICAL THERAPIST OR OTHER HEALTH CARE PROFESSIONAL(S)...Amy@fortressphysicaltherapy.com980-272-8044https://linktr.ee/FortressPT.#FunctionWithPurpose #DrAmyPT #FPTosteopractor #FPTAthlete #FPTEducation #FPTTraining #TeamFPT #Charlotteagenda #CharlotteNC #CharlotteMetroArea #QueenCity #704 #980 #Physicaltherapy #Physio #Physiotherapy #GetPT1st #Physical #Therapy #Health #Wellness #Fitness #CLT#charlottephysicaltherapy #charlottephysicaltherapist

In this episode we talk about APO Nationals, laces on gear, box squat briefs and some social media stuff!http://www.twcstayhated.comhttp://www.patreon.com/triggerwarningconjugateHost- Anthony Oliveira @anthonycw13 @trigger_warning_conjugate @anchorathleticsnhCo-Host- Roman Mustaccio @rpefmlSeason 5 lets goooo

Shooty Babbitt joins Giants Warm Up with Bill Laskey to breakdown some of the impressive hitters on the A's.See omnystudio.com/listener for privacy information.

Jessica Kleinschmidt joins Giants Warm Up with Bill Laskey to discuss Jacob Wilson's impressive rookie season.See omnystudio.com/listener for privacy information.

Mark Ibanez joins Giants Warm Up with Bill Laskey to break down the Giants-A's series.See omnystudio.com/listener for privacy information.

Shayna Rubin joins Giants Warm Up with Bill Laskey to discuss the Giants opening series loss against the A's.See omnystudio.com/listener for privacy information.

#498 Independence Day and Pikes Peak   Welcome Welcome to Episode #498 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion.     Rich, my quads, hip flexors, and hammies are sore and guess who I have you to thank for that! That was one helluva ride up Pikes Peak today, and a lifetime climbing achievement for me! I remember vividly a couple of times thinking “this is freaking awesome,” and “damn, this is AWFUL!” Talk about an insane roller coaster of emotions. I ran the gamut. What I truly loved and appreciated about it is how patient you were and how you went at my pace. I would not have gotten as far as we did without you.     Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News  Ask A Coach: How to train for Pikes Peak Get Gritty Tip: My 2025 Misogi! TriDot Workout of the Week: Stamina Ride Fun Segment: Pikes Peak – Fact or Fiction?   Announcements and News:   Our Announcements are supported by VESPA Power today. Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body's natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer.  Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20   Independence Day Pikes Peak Ride Jul 4, 2025 Join us for an invigorating bike ride from Santa's Workshop at 7700 feet to the top of Pikes Peak at 14,111. 6800 feet of climbing in 18 miles.  Garmin Course - https://connect.garmin.com/modern/course/369763602 https://www.facebook.com/share/197vnpxkbc/   2025 - TBD 2024 -36.70 mi Distance, 4:02:57 Time, 9.1 mph Avg Speed, 6,978 ft Total Ascent, 173 W Avg Power  2023 -36.49 mi Distance, 4:12:52, Time 8.7 mph Avg Speed, 6,266 ft Total Ascent, 139 W Avg Power *2022 -27.44 mi Distance, 3:00:53, Time, 9.1 mph, Avg Speed, 4,783 ft, Total Ascent, 137 W Avg Power 2021 -36.73 mi Distance, 4:00:08 Time, 9.2 mph Avg Speed, 6,567 ft Total Ascent 2020 -36.69 mi Distance, 3:38:56 Time, 10.1 mph Avg Speed, 6,635 ft Total Ascent *2019 - No Ride 2018 - 36.91 mi Distance, 3:48:07 Time, 9.7 mph Avg Speed, 6,678 ft Total Ascent 2017 - 37.02 mi Distance, 3:40:54 Time, 10.1 mph Avg Speed, 7,744 ft   2025 Tour de France July 5th The 2025 Tour de France starts July 5 in Lille with comprehensive viewing options including NBC/Peacock in the US for all 21 stages (July 5th thru July 27th). I have picked my Fantasy Team  Tadej Pogacar (UAE)(GC) Jasper Philipsen (Alpecin)(Sprinter) Matt Jorgenson (Visma)(Climber) M. Soler (UAE)(Climber) Bart Lemmen (Visma)(Climber) D. Fan Baarle (Visma)(All Rounder) Jhonatan Manuel Narvaez (UAE)(All Rounder) Peleo Sanchez Mayo (Movistar)(All Rounder)   Here's mine! I'm going Top 3 ;)  GC (Yellow) - Jonas Vingegaard Best Climber (Polka Dot) - Tadej Pogacar Best Sprinter (Green)  - Jasper Philipsen   We want to wish everyone a “Happy Tour de France Month”! Ever since the time of Lance Armstrong, le Tour has been a summer favorite. Whenever I hear Phil Liggett and Bob Roll announcing, I get amped! I'm looking forward to an incredible three weeks of racing action and three weeks of watching TDF coverage during my morning workouts!    IRONMAN New World Championship Qualifying System TAMPA, Fla. (July 2, 2025) – IRONMAN, the global leader in triathlon, today announced a new performance-based age group qualification system for its IRONMAN World Championship® and IRONMAN® 70.3® World Championship events, beginning with the 2026 qualifying cycle. Based on extensive research, testing, and feedback from athletes, the new qualifying system is designed to reward athletes based entirely on how competitive they are relative to their age group and gender.   At each qualifying event, athletes will be ranked based on their performance relative to a global age-group standard. The athletes who perform the best on race day compared to this age-group standard, irrespective of age or gender, will rank the highest and earn qualifying slots. Age Group Qualification System | IRONMAN   Coaches Earn USAT CEUs at TriDot Pool School! We are thrilled to share an exciting update: Beginning July 1, all USAT Certified Coaches who attend TriDot Pool School—either in the water as an athlete or on deck as an instructor—will be eligible to earn 4 Adjunct Continuing Education Units (CEUs) toward their USAT recertification.   TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762   Ask A Coach Sponsor: G2G Endurance Your watch gives you data. But does your training plan know what to do with it? Ours does. Grit2Greatness Endurance Coaching has partnered with TriDot to deliver custom workouts powered by cutting-edge analytics. You bring the sweat, we'll bring the smarts. Start with a free 2-week trial, then keep building for only $14.99/month. We have our sign-up links waiting for you in the show notes—click one and let's geek out on your progress. Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: How to train for Pikes Peak?  Coach, I want to train for Pikes Peak. About my goal. The Pikes Peaks ride is 36.70 miles up and down, 7000 feet of climbing starting from 7000 feet elevation in Manitou Springs Colorado. The total time to go up and down is 4 hours with an average speed of 9.1 mph. How should I prepare? Here's a high-level 12-week training plan tailored for a cyclist preparing to ride Pikes Peak via the Pikes Peak Highway, focusing on climbing strength, altitude adaptation, and endurance. The plan assumes a goal of completing the ride in 4 hours, with an average power of 173W and a total of 36.7 miles and 7,000 feet of climbing. Save the following for next week's Ask A Coach Ask A Coach: Should I run a full marathon in a buildup to full IRONMAN?  Coach, I'm getting ready for my full distance IRONMAN this Fall. What do you think about me doing a full marathon as a build up to the IRONMAN? That's awesome—you're gearing up for one of the most demanding endurance events out there! Preparing for a full-distance IRONMAN (2.4-mile swim, 112-mile bike, 26.2-mile run) requires a smart balance of volume, intensity, and recovery. Your question about whether a full marathon is necessary or ideal is a great one, and it really depends on your goals and current training status. Is a Full Marathon Necessary for IRONMAN Prep? While many athletes include a marathon in their build-up, it's not always the most effective or safest choice. Here's why:   Pros of Running a Marathon Before IRONMAN: - Mental confidence boost from completing the distance. - Opportunity to test nutrition, pacing, and gear. - Simulates the fatigue and mental grind of the IRONMAN run.   Cons: - High injury risk due to the pounding and recovery time required. - Doesn't replicate IRONMAN fatigue (you'll be running after 6–8 hours of swimming and biking). - Can disrupt your training cycle due to the taper and recovery needed.   Viable Alternatives to a Marathon Here are some smart substitutes that can build endurance and race readiness without the downsides of a standalone marathon: 1. **Century Ride (100-mile bike)** - **Pros**: Low-impact, builds aerobic base, simulates IRONMAN bike leg. - **Use it for**: Nutrition testing, pacing, and mental endurance. - **Pair it with**: A short brick run (e.g., 6–10 miles) to simulate race fatigue.   2. **Long Swim Events (e.g., 5K–10K open water)** - **Pros**: Builds swim confidence, improves pacing and sighting. - **Use it for**: Practicing open water skills and wetsuit comfort. - **Pair it with**: A bike ride or short run for a swim-bike brick.   3. **Race Simulation Bricks** - **Example**: 80-mile bike + 13-mile run. - **Pros**: Mimics IRONMAN fatigue better than a standalone marathon. - **Use it for**: Testing gear, nutrition, and pacing under fatigue.   4. **Back-to-Back Long Runs** - **Example**: 12 miles Saturday + 10 miles Sunday. - **Pros**: Builds run durability with less injury risk than a marathon. - **Use it for**: Building cumulative fatigue without a single long effort. Coach's Summary Recommendation Unless you're chasing a marathon PR or need the mental boost, **skip the standalone marathon**. Instead, focus on **race-specific brick workouts**, **long rides**, and **progressive long runs**. These will better prepare you for the unique demands of IRONMAN day. Get Gritty Tip: My 2025 Misogi! Going into today's Pikes Peak ride, I was very unsure of what to expect. I heard from Rich that this was an annual challenge he has done since 2017 and this was something he looked forward to every year. Personally, I had not yet been on the Pikes Peak Highway nor had I really ventured into learning about it, other than what Coach Rich shared with me in prep. Even with the lack of personal knowledge, I stared at that mountain for over a year and a half and knew full well that this was going to be an EPIC day. I also knew that this was to be my 2025 Misogi.  If you remember back to earlier in the year, we talked about the concept of a Misogi which I was first introduced to in Michael Easter's book, The Comfort Crisis. A Misogi is an ancient Japanese practice of purification and redefined by modern thinkers as a way to push boundaries, build resilience, and challenge what's possible. The rule? You must pick a challenge so big and audacious that there's at least a 50% chance you won't succeed. It should be something far outside your comfort zone, forcing you to confront your limits—and then go beyond them. For me, riding Pike's Peak Highway on a road bike climbing possibly to the 14,115 ft summit was it. I knew I had a 50% chance or less of completing it on the first try. Well, I definitely stretched my limits and went beyond them. There was one point where I was shaking and felt altitude sickness. Coach Rich gently checked in with me and we agreed to go section by section, at my pace. I'm sure I showed up on a few people's instagram reels as I was leaning over my bike trying to catch my breath and not hurl. I kept smiling, laughing, swapping war stories with Rich and got my crazy ass up to the brake check station.  Even though we didn't make it to the summit, I was so freaking proud of how deep I dug and how far I came to my “braking” point. It seemed fitting for us to call it there and start our descent. When we reached the bottom, Rich asked how I was feeling, and I told him that I was excited to try again next year and see how much further I could progress. He was relieved and saw instantly that even though I didn't reach the peak, a fire for growth was lit, and that my friends is the whole purpose of a Misogi! Because here's the truth: Misogis aren't about the summit. They're about discovering what's inside you when the odds are uncertain, the air is thin, and your legs are screaming. It's about who you become when you lean into the challenge rather than back away. I didn't conquer the mountain that day—but I did conquer the voice inside me that said I couldn't. And that's what lit the fire to try again. So now it's your turn. What mountain—literal or metaphorical—are you willing to stare down in 2025? Pick something bold. Make it matter. And don't do it alone. We'll be here cheering, supporting, and swapping war stories right alongside you. Get gritty. Go big. Grow. That's your Get Gritty Tip of the week!   TriDot Workout of the Week: Stamina Ride   Today's workout is all about endurance and power. You'll focus on maintaining your race position, building stamina at different intensities, and keeping a solid rhythm throughout each effort. This is a great session to build consistency and mental toughness, key ingredients for triathlon success.   Warmup 10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4     Main Set 2 x 12 min (5 min) @ Z4 (10 min) 1 x 20 min @ Z3 Balance of time @ Z2 Session Note When performing longer stamina sessions, stay in race position as if racing. Sit up to stretch periodically if you tend to tighten up. Then get back into race position. Aim to make the last repeat of each effort level as solid as the first. Perform Z2 and Z3 efforts @ 90+ rpms. Perform Z4 efforts @ 80 rpms. Motivational Tip: Focus on consistency today. The goal is to make your last interval as strong as your first. Whether you're climbing the hills in a race or pushing through the final miles, staying steady and focused will make the difference. Your race position isn't just about form—it's about creating efficiency and strength, even when the legs feel tired. Stay in the zone, push through those stamina efforts, and keep your legs moving. You're building the strength and endurance needed to power through the toughest parts of your race.     Fun Segment: Pikes Peak: Fact or Fiction? Alright listeners, it's time to ascend into madness with a brand new segment we're calling Pikes Peak: Fact or Fiction? We're taking on one of Colorado's most iconic climbs—the infamous Pikes Peak Highway. Rich, your mission—should you choose to accept it—is to tell us which of these high-altitude statements are real… and which are just altitude-induced hallucinations. 1. “Race cars use jet engines for added thrust to ascend Pikes Peak.” Answer: Fiction Why: While competitors use high-output, turbocharged engines (like 875 hp Peugeot 208s) to counter altitude-induced power loss, nobody is bolting jet engines to their cars at PPIHC. 2. “Runners have passed out at the summit due to thin air and needed oxygen revival.” Answer: Fact Why: The Pikes Peak Ascent and Marathon finish at the summit (14,115 ft), where oxygen levels are roughly 60% of sea level . There are documented cases of athletes needing supplemental oxygen at the summit aid station after fainting or showing symptoms of altitude sickness. 3. “Pikes Peak birthed burro racing alongside donkeys up the mountain.” Answer: Fiction Why: Burro racing—known as “pack burro”—did originate in Colorado, but traces back to historic mining routes in Leadville and Fairplay, not Pikes Peak. The first official pack‑burro race began in 1949 along Mosquito Pass between Leadville and Fairplay. 4. “High-altitude summer temps can freeze fuel lines in race support vehicles.” Answer: Fiction Why: Although summit temperatures may dip near freezing—even snow in summer—modern fuel systems aren't vulnerable to frozen fuel lines in mild conditions. In truth, volume and moisture are the real culprits, and freezing requires much more frigid temperatures. 5. “There's a ‘Double' marathon—one run to the summit one day, and the full marathon back the next.” Answer: Fact Why: Known as the “Doubler,” this brutal challenge combines the Pikes Peak Ascent and the full Marathon on consecutive days—summit in one, summit and return the next. That's it for this round of Pikes Peak: Fact or Fiction?! Did you get them all right? Let us know how you scored—and if you've got altitude stories or mountain myths, we'd love to hear and share them!   Closing:   Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed and enjoy the endurance journey!  

1: DON DIABLO & TSEBA – The Devil Works Hard2: TYRIQUEORDIE - U Know How Dis Go (Extended Mix3: ALEX RAMOS - Get Ready (Original Mix)4: DUKE DUMONT – I Need You Now5: BABSY - Gorgeous (Original Mix)6: SALVATORE GANACCI - Berserk7: ARLO – Summer Season8: JOSHWA X ENZO IS BURNING - Night Moves (Extended Mix) LISTENERS' CHOICE8:         AYLA - AYLA 10: KITO - ECHO (feat. Cakes Da Killa & Born Dirty) 11: MIKE FERULLO - Set Me Free (Extended Mix)12: VIER - WHERE WERE YOU (Machinedrum x Thys x Holly x Salvador Breed)13: MATT GUY & TIGERBLIND – Smoke This One TRIED & TESTED14: ALEX SONATA & THERIO – Love To Give 15: MATT SASSARI - Sexy16: FERRY CORSTEN - Lose Myself (Extended Mix)17: MORTEN - Take Me Home (feat. BONN)  GUEST SELECTION: FREEJAK CUBIC 22 - NIGHT IN MOTIONFreejak - Money (Clean Extended Mix) THE WARM UP SELECTION 18: BORIS BREJCHA - 16 Red Even (Extended Mix)19: MPH - Raw20: BT - Godspeed (Grum Extended Remix)21: SWIM - Everything You Need  THE MAINSTAGE MIX  22: INNER CITY & SIMONE ZINO - Good Life (Extended Mix)23: Wongo & KLP - Cherry24: MOTVS & FRANKYEFFE – We Stand We Fall25: NIFRA - Quantum Glitch (Extended MIx)26: LILLY PALMER, MADDIX – Late At Night27: Z2 - I Want You (Robert Nickson Remix)28: DISFREQ - Ligado29: CIARAN MCAULEY & BRITTANY EGBERT - I'll Be Waiting For You (Extended Mix)

Al & Jerry: Bathroom etiquette at work and Al needs a grill--plus full warm-up. To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

Libby may be out today, but … We’ve made it to the end of the work week! And since tomorrow is a holiday, you’re probably trying to figure out what to do with a whole THREE DAYS of free time in front of you… But don’t worry, I’ve got the big list of everything to do on the 4th of July and BEYOND! WELCOME to the Weekend Warmup! LINKS: FIREWORKS!!! Arlington — Quake Park 10 p.m. Bellevue — Downtown Park 10:05 p.m. Carnation — Remlinger Farms 9:45 p.m. Everett — Port Gardner Bay 10:15 p.m. Federal Way — Celebration Park 10:15 p.m. Kenmore — Log Boom Park 10 p.m. Kent — Lake Meridian Park 10 p.m. Kingston — Mike Wallace Park 10:15 p.m. Marysville — Ebey Waterfront Park 10 p.m. Sammamish — Sam. Commons 10 p.m. Seattle — Lake Union 10:15 p.m. Snoqualmie — Community Park 9:45 p.m. Steilacoom — offshore 10:30 p.m. Tacoma — Ruston Way 10 p.m. Tumwater — Tumwater Valley Golf 10:15 p.m. PARADES! Arlington — 5 p.m. (kids 4:30 p.m.) Bainbridge Island — 1 p.m. Bothell — 12 p.m. (kids 11:15 a.m.) Burien — 11 a.m. Carnation — 11:30 a.m. (kids 11 a.m.) Dupont — 10 a.m. Edmonds — 12 p.m. (kids 11:30 a.m.) Enumclaw — noon Everett — 11 a.m. Issaquah — 11 a.m. Kingston — 12 p.m. Kirkland — 12 p.m. (kids 11:30 a.m.) Tumwater — 11 a.m. Seattle Center’s 40th Annual Naturalization Ceremony Civic Engagement! Write your elected officials! SPORTS! Seattle Mariners vs Pittsburgh Pirates Seattle Sounders vs Columbus Crew Pioneer Square Fest Fairhaven Chicken Festival - Bellingham The Empire Strips Back: A Burlesque Parody Thank you to the supporters of KUOW, you help make this show possible! If you want to help out, go to kuow.org/donate/soundsidenotes Soundside is a production of KUOW in Seattle, a proud member of the NPR Network. See omnystudio.com/listener for privacy information.

Al & Jerry: What's Boomer's radio future?--plus full warm-up To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

We all want that deep sigh of relief at the end of the day — to shift from stress to stillness, from doing to being. For many of us, alcohol has been the go-to shortcut to get there fast. But what if real relaxation doesn't come from a drink... but from a warm-up? In this episode, I break down the neuroscience behind why alcohol only mimics relaxation, and how it actually disrupts your nervous system's natural ability to wind down. Then, I introduce a powerful mindset shift: what if relaxing at the end of the day is more like warming up before a workout or waking up in the morning — something we ease into, not snap into? You'll learn how to create a gentle, sustainable “relaxation warm-up” routine that supports your nervous system, helps you release the tension of the day, and feels even better than that glass of wine ever did. Tags:Stop Over-drinking, Angela Mascenik, stop drinking podcast, how to feel, how to overcome addiction, how to drink less wine, change your relationship with alcohol, coach for women who want to drink less alcohol, help to stop over-drinking, stop over-drinking, life coach to help stop over-drinking, self-love, importance of self-love, online membership to stop over-drinking, program to help quit alcohol, how to quit drinking, spouses, partners, food, overeating, moderation, sober retreat, how to prioritize yourself, make yourself a priority to drink less, mental health, mental health and alcohol use, mental health awareness month, how to stop over-drinking, how to stop drinking so much wine, life coach for women who drink too much, use humor to drink less, drink less, where do I start, sober retreat, how to stop over-drinking, how to drink less alcohol, Am I an alcoholic?, why do I drink so much, how to feel your feelings, how to stop the cycle of drinking too much, coaching for women who want to drink less, life coach for drinking less alcohol, stop over-drinking and start living, work with me privately, The Pivot, stop breaking promises to yourself, trusting yourself, have your own back, summertime, Las Vegas, summertime drinking

Al & Jerry: Happy Birthday WFAN--plus full warm-up. To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

The Lionesses said farewell with the perfect performance against Jamaica – and Chloe was there to watch it!Clo and Rach look ahead to England's tournament and take a closer look at the Lionesses rivals in Group D, aka the Official Group of Death...Plus, our final tournament predictions! Will Chloe get booed again?! Join us to find out.Join the Official Upfront Euro 2025 Fantasy League here! Please fill out Stak's listener survey! It'll help us learn more about the content you love so we can bring you even more - you'll also be entered into a competition to win one of five PlayStation 5's! Click here: https://bit.ly/staksurvey2025Follow us on X, Instagram, Bluesky and YouTube! Email us show@upfrontpod.com.For ad-free episodes and much more from across our football shows, head over to the Football Ramble Patreon and subscribe: patreon.com/footballramble.**Please take the time to rate us on your podcast app. It means a great deal to the show and will make it easier for other potential listeners to find us. Thanks!** Hosted on Acast. See acast.com/privacy for more information.

Al & Jerry: Jim Breuer vs Jerry's ‘It's a bird' and liquor stores are great places to meet women--plus warm-up. To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

Today Glenn & Karen from the Endurance Rider podcast chat about stretching exercises and warm up for equestrians.Host: Coach JennTodays contributors: Karen Chaton, Endurance Rider PodcastSupport for this episode provided by USRiderListen to more podcasts for horse people at Horse Radio NetworkMentioned in this episode:Equine Discountshttps://www.ntra.com/equinediscounts/

Al & Jerry: WFAN salaries--plus warm up To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices