Podcasts about Z4

#495 Jay Weber - Safe, Fair, Fun! Welcome to Episode #495 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.   It's Boulder 70.3 Weekend everybody! It's going to be a toasty day in Boulder on Saturday with temperatures forecasted in the low 90s. Also bringing the heat is the professional men's race with big names like Trevor Foley, Sam Appleton, Kevin McDowell, Chris Leiferman, Justin Metzler and more.    April - Plus we have a special guest interview with the head official for Boulder 70.3, local legend himself, Jay Weber. What better way to get the inside scope than to talk with the head race official! Speaking of scoops, Rich, are you ready to scoop up some UCAN?   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 (Rich) Ask A Coach: How to keep races safe, fair and fun? Interview with Jay Weber Get Gritty: Get Back on The Energy Bus Part 2! TriDot Workout of the Week: Recovery Week Workouts Fun Segment: Race Week Roulette Part 2!   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   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   Before we head into our Ask A Coach sponsor, I wanted to pass on some kudos we got from Sasha Goldsberry aka “Sasha Fierce” that she really loves the personal feel of our podcast and how lighthearted we are which just speaks to positive vibes and good energy we bring to the multisport space. Ask A Coach Sponsor: G2G Endurance Training alone is tough. Training smart? That's where we come in. Grit2Greatness Endurance + TriDot gives you optimized training, the data, and the support to crush your goals—without burning out. Try it FREE for 2 weeks through our TriDot links below, then roll into your best season yet for as low as $14.99/month. With the right tools, you're unstoppable. Go to the show notes. Click the link. Let's do this together! 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   Interview: Jay Weber WT/USAT/IM Official I'm excited to introduce our special interview guest, Jay Weber.    Insert Interview.   Get Gritty Tip: Jump on The Energy Bus! So picking up where we left off from last week, let's talk about the last 5 of our 10 Tips to have the ride of your life! 6. Think About What You Want, Not What You Don't Want. In triathlon, it's easy to focus on the challenges—fear of failure, bad weather, or tough competition. Instead, focus on your goals and what you want to achieve. Visualize success, and let that vision propel you forward with energy and determination. 7. Drive with Purpose. Every training session, every race, every recovery day should have purpose behind it. Whether you're hitting the pool or doing a long run, align your effort with your bigger goal. When you have purpose, every action counts, and the journey becomes meaningful. 8. Passion is Contagious. Let your passion for triathlon inspire others. Passion is magnetic—it fuels your drive and motivates those around you. When you bring energy and enthusiasm to your training, your teammates and training partners will rise to the occasion as well. 9. Love Your Passengers. Your teammates, coaches, and support crew are key to your journey. Appreciate their support and invest in these relationships. Whether it's a word of encouragement from a fellow athlete or advice from your coach, they help carry the load and make the ride more enjoyable. 10. Drive Your Bus to the End with Gratitude. Be grateful for each mile, each step of progress, and each race you complete. Gratitude will help you stay grounded and focused, and it will help you celebrate your victories—big and small. Every part of the journey is worth appreciating. Action item: This week, focus on driving your energy bus with purpose. Identify one area of your training or life where you can apply one of the 10 rules to create a positive impact. Share your energy with your training partners and keep your vision clear. Get behind the wheel of your success, and drive with confidence!   TriDot Workout of the Week: Post Race Recovery Workouts Recovery Week Training - Recovery Swim Session Note This is a recovery swim for time. Don't worry about counting laps or hitting a pace. Focus on your form and relaxation in water. Take 20-30 seconds rests as necessary. It's a great practice to use recovery swims such as this one to work on your drills. If you feel up to it, include 4-6 x 100 build from Z2 to Z4. However, only if this is not stressful.   Warmup 200 @ Z2 4 x 50 as 25 Catch-Up Drill (Tap & Go)/25 Free (15 sec) 300 Alternating 50 @ Z4/50 @ Z2 6 x 50 as Odds Stroke, Evens Free (15 sec)   Main Set Aerobic swim for time @ Z2. Focus on form and relaxation in water. Take 20-30 seconds rests as necessary.   If you feel up to it, include 4-6 x 100 build from Z2 to Z4. However, only if this is not stressful.   Cool Down 2 x 100 as 50 Fist Drill/50 Free (15 sec) 2-4 x 50 as 25 Drill/25 Free with your choice of drill   Well now that we have fully recovered, it's time for another spin around the roulette wheel!  Fun Segment: Race Week Roulette - Part 2! Welcome to Part Duex of Race Week Roulette—the game where we test your triathlon instincts and race-day adaptability with all the curveballs race week can throw your way.    

Campanha de doação de sangue será realizada no dia 5 de julho na UBS Central de Getúlio Vargas, em ação do Dia C do Cooperativismo.Condutor perde o controle e tomba veículo na RS-475 em Estação; dois ocupantes tiveram escoriações leves.Casos de dengue chegam a 78 em Getúlio Vargas; município registra 159 notificações desde o início do ano.Secretário Gilmar Sossella cobra providências da EGR após reincidência de acidentes no km 59 da ERS-135.Brasil deve colher safra recorde de 336,1 milhões de toneladas de grãos; produção gaúcha cai 9% devido à estiagem.Inscrições para o ENEM 2025 encerram nesta sexta-feira às 23h59 no site do INEP.Metsul prevê período prolongado de instabilidade e chuvas intensas no Rio Grande do Sul a partir deste final de semana.Mega Sena acumula e pode pagar R$ 100 milhões no próximo sorteio.Grêmio empata com Corinthians por 1 a 1 e entra em recesso na 11ª posição do Brasileirão.Inter perde para o Atlético Mineiro, entra no Z4 e vai passar a pausa do campeonato na zona de rebaixamento.

#494 Your “A” Race is Here!   Welcome Welcome to Episode #494 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.   When you registered the race seemed so far away. After months of training the big day is finally here. That's right we're talking about your “A” race and what you need to be doing in this last week before the race!    We have several athletes heading into their race week and some that are competing this weekend so what better time than to talk all things race week!   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 (Rich) Ask A Coach: Top 10 Tips to Get You Ready for Race Day! Get Gritty: Jump on board The Energy Bus! TriDot Workout of the Week: Race Week Builds Fun Segment: Race Week Roulette!   We've got a packed lineup for today's episode, so buckle up! First, we'll kick things off with a few updates and community news before rolling into an Ask A Coach section on our Top 10 Tips to get you ready for your best race day! Our Get Gritty segment will have you jumping on board The Energy Bus—because who doesn't need a mindset tune-up before race day? Then we'll break down our TriDot Workout of the Week that helps you build into your race day! And to top it all off, we're spinning the wheel for a new segment called Race Week Roulette—so you won't want to miss it. Let's jump in!   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. Less sugar. Higher performance.. Faster recovery.    2025 Triathlete community survey data 2025 Triathlon Data from Triathlete's Community Survey   2025 Multisport National Championships Festival G2G Training Camp -  We want to give a huge shoutout to the athletes at our May training camps! You brought all the goods - growth mindset, support, teamwork, adaptability, courage, strength, laughter!   What we did: May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder   What's next: September 7th - TriDot Training Camp details TBD.    Volunteer Boulder 70.3  Volunteer with us Jun 14, 2025 at the Boulder Res! We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025.    If you like watching the race and cheering for spectators, there is no better seat in the house. As a volunteer you will be in the middle of the action and the volunteer shirt will get you access to a lot of places regular spectators cannot access (eg finish line). https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1   A special shout out to all of our athletes racing Boulder 70.3 next week: Cristi Wayne Emily Jensen Gabbi Cavalero Laura Hammdorff Max Davidson Sasha Goldsberry Sean Maye   I also want to send a quick shoutout to my athlete, Erin Johnson, a fellow Minnesotan, who is racing IM Des Moines 70.3! Go get ‘em Erin! We are rooting for you!   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 Ever wish someone could just tell you what to do for your triathlon training...and make sure it actually works? Wish granted. Grit2Greatness Endurance Coaching has teamed up with TriDot to bring you smart, data-driven training that adapts to you. Personalized workouts, top-notch analytics, and a 2-week free trial. After that, it's as low as $14.99/month. Click either Coach April's or Coach Rich's TriDot link in the show notes below to get started today—because greatness doesn't just magically happen. It's absolutely trained for. 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   Interview: Ask A Coach Coach, what should I be doing in the last week before my race? Here are 10 Tips to make sure you are ready. - Love this!   Read the Race Athlete Guide Cover to Cover Create a Daily Schedule and put key items on your calendar I would add that you share that with your loved ones and set expectations Get off your feet the day before your race Do Bike Check-in early Ride (or drive) the Bike Course -  Charge your batteries and tighten everything (cleat bolts, water cage, seat post, etc) Write/print Nutrition and Pacing Plan (tape a small print version on your bike top bar or handle bars) Hydrate with electrolytes 2-3 days before your race. Make sure you are topped off with carbs the week prior and don't overdue the carbs or fiber the day before. Use your checklist and put everything you can in the car the night before. If doing a full IM, pack your Personal Needs Bags the night before as well Get to the race early - no penalty for being early and having extra time is helpful if you need a contingency   Get Gritty Tip: Jump on The Energy Bus! As triathletes, our mindset is just as crucial as our physical strength. In Jon Gordon's The Energy Bus, he shares 10 rules for driving your energy toward success. Let's apply those rules to your triathlon journey, turning obstacles into opportunities and maintaining the energy needed to reach your goals. 1. You're the Driver of Your Bus. You are in control of your journey. In triathlon, you choose how to show up each day—whether it's a tough workout, a challenging race, or life's distractions. Be the driver of your bus, not a passenger. Take charge of your mindset, your goals, and your daily actions. 2. Desire, Vision, and Focus Move Your Bus in the Right Direction. Set your sights on the finish line and keep your vision clear. Whether it's crossing the Ironman finish line or shaving time off your race, focusing on your desire will keep you motivated, even on the hard days. Vision will give your training purpose and drive. 3. Fuel Your Ride with Positive Energy. Just as a bus needs fuel to run, you need positive energy to keep going. Negative thoughts and self-doubt can derail you, but fueling your mind with positive affirmations, supportive teammates, and empowering self-talk will keep your wheels turning. 4. Invite People on Your Bus and Share Your Vision. You don't have to go on this journey alone. Surround yourself with people who believe in you and your goals. Whether it's your coach, training partners, or family, the energy of a supportive community can help you keep going when the road gets tough. 5. Don't Waste Your Energy on Those Who Don't Support You. You're going to encounter naysayers. Whether it's people questioning your goals or giving you negative feedback, don't waste time or energy on them. Stay focused on those who cheer you on and bring positivity to your life. Protect your energy—your race depends on it. 6. Think About What You Want, Not What You Don't Want. In triathlon, it's easy to focus on the challenges—fear of failure, bad weather, or tough competition. Instead, focus on your goals and what you want to achieve. Visualize success, and let that vision propel you forward with energy and determination. 7. Drive with Purpose. Every training session, every race, every recovery day should have purpose behind it. Whether you're hitting the pool or doing a long run, align your effort with your bigger goal. When you have purpose, every action counts, and the journey becomes meaningful. 8. Passion is Contagious. Let your passion for triathlon inspire others. Passion is magnetic—it fuels your drive and motivates those around you. When you bring energy and enthusiasm to your training, your teammates and training partners will rise to the occasion as well. 9. Love Your Passengers. Your teammates, coaches, and support crew are key to your journey. Appreciate their support and invest in these relationships. Whether it's a word of encouragement from a fellow athlete or advice from your coach, they help carry the load and make the ride more enjoyable. 10. Drive Your Bus to the End with Gratitude. Be grateful for each mile, each step of progress, and each race you complete. Gratitude will help you stay grounded and focused, and it will help you celebrate your victories—big and small. Every part of the journey is worth appreciating. Action item: This week, focus on driving your energy bus with purpose. Identify one area of your training or life where you can apply one of the 10 rules to create a positive impact. Share your energy with your training partners and keep your vision clear. Get behind the wheel of your success, and drive with confidence!   TriDot Workout of the Week: Race Week Builds Race Week Builds Bike Session Note For each effort, build from a moderate pace to threshold pace and hold for final 2' of each effort. Be sure to get full recovery between intervals. Don't overdo this session. Just priming for race day. Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 Main Set 3 to 5 x 4 min @ Build to Z4 (4 min) Race Week Run Session Note Goal is to dial into race pace. Run comfortably and loose. Aim to hold race pace for the last 30 to 60 seconds of each effort. Don't go too hard. You're not going to gain much fitness in this single session, but you can certainly mess a lot up. Be conservative on this one. Warmup ~5-10 min of dynamic stretching and muscle activation Main Set 2 x 3 min @ Build to Race Pace (2 min jog) Balance of time @ Z2   Fun Segment: Race Week Roulette! Welcome to Race Week Roulette—the game where we test your triathlon instincts and race-day adaptability with all the curveballs race week can throw your way. Lost gear, mystery cramps, and weird dreams about forgetting your timing chip—nothing's off-limits. So buckle up and get ready to spin the wheel of race-week mayhem!    

Will the next major competitor to Boeing and Airbus be JetZero and its blended wing passenger airplane? Jon Ostrower and Brett Snyder talk about JetZero's Z4 design, which aims to offer significant fuel efficiency gains over traditional tube-and-wing aircraft, and United Airlines' investment in the company. Like other companies seeking to develop new aircraft and technology, funding is a big headwind. Find photos and more information on the Z4 on Cranky Flier and The Air Current.We would like to thank Pittsburgh International Airport for supporting The Air Show.Visit www.theairshowpodcast.com to get in touch with us.

On this episode, Justin Hamilton of Hexcel will share some of the latest news regarding their partnership with JetZero to qualify composite materials for a new “all-wing” design aircraft demonstrator. They are advancing this partnership through the FAA's Fueling Aviation’s Sustainable Transition (FAST) program, qualifying composite materials for JetZero’s all-wing design aircraft development program. The Z4 is the world's first all-wing […] The post How Hexcel and JetZero Are Revolutionizing Aircraft Design With an “All Wing” Body Demonstrator first appeared on Composites Weekly. The post How Hexcel and JetZero Are Revolutionizing Aircraft Design With an “All Wing” Body Demonstrator appeared first on Composites Weekly.

A90 Toyota Supra er død. Lenge leve det som kommer til å bli en fremtidig klassiker (tror David og Håkon). Men det stopper ikke der, selv om det snodige Z4-samarbeidet mellom Toyota og BMW er ferdig. Det skal jo komme en ny Supra, men hvem skal Toyota ringe til nå? Er det AMG? Er det Mazda? Dette diskuteres, i tillegg til en hel del annet Audi- Mercedes- og BMW-relatert. Hosted on Acast. See acast.com/privacy for more information.

Welcome to Episode 66! This week, Nick, Nathan, and Rush find themselves in an interesting conundrum with the 2025 Toyota Supra, BMW Z4 M40i, and M2 in the garage at the same time—and all three of 'em have three pedals. All three are also have two doors, boosted inline-sixes, and are RWD. Which one deserves your hard-earned coin? But Rush has a counterpoint: just get a Mini. Specifically, the newly redesigned (and auto-only) 2025 Mini John Cooper Works 3-Door. All that and more on this week's episode. Enjoy the show? Like, subscribe, and rate us from almost anywhere you get your podcasts! Check us out at doubleclutch.ca, and be sure to follow us on your socials at @doubleclutch.ca!

Duvido que alguém imaginava que depois de 10 rodadas na Série A o Ceará estaria na zona de classificação para libertadores e o Fortaleza brigando para não entrar no Z4. Certas coisa mudaram, outras nem tanto. Gil Luiz Mendes lembrou a Daniel Facó e Abreu Neto que já tinha avisado que o time do Sport em 2025 era assustadoramente ruim. Não errou. O episódio ainda passa pelos alagoanos e suas façanhas na Copa do Brasil, a falta de nordestinos no G8 da C e Santa Cruz de vento em poupa na D, mas sem seu centroavante na seleção.

#491 IRONMAN 70.3 Boulder Race Recon Welcome Welcome to Episode #491 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.   It's IRONMAN Boulder 70.3 Central up in here! It seems like every day I'm bumping into another athlete who is registered to race Boulder 70.3. We have six athletes between us that are racing.    We will see all of you racing when you arrive at Boulder Res before the sun comes up. Whether you are racing, volunteering or spectating, we have the 411 on Boulder 70.3 with Race Director, Brian Bohrer for the interview style race recon.   April, two questions for you: 1) what are you looking forward to most with Boulder 70.3? 2) what's one word to describe how you feel about the G2G Swim Focus camp this weekend?   Hey Rich! Way to lead out from the jump! With Boulder 70.3, I'm most excited to be in the Transition area with you and seeing our athletes get hyped! Peter will also be there taking photos of all the action! Special shoutout to my athlete Gabbi, who will be competing in her first 70.3, and to Sasha as well!   The one word I'd use to describe how I feel is “ECSTATIC” which I think is a good mix between excited and static (think like electricity), supercharged to get gritty with you and our athletes this weekend!   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 Interview: IRONMAN Boulder 70.3 with Brian Bohrer Get Gritty: Let your actions be your reward TriDot Workout of the Week: Broken 300's Fun Segment: Limerick Lane: Guess That Swim Word!   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. Less sugar. More power. Real results. Fuel smarter with Vespa—because endurance is earned, not spiked.   Upcoming Programming -  May 24 - Coach Bobby McGee on the upcoming Run Camp May 31 May 31 - Bike Camp Highlights and interviews G2G Spring Training Camp May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder   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   Learn more about it at https://grit2greatnessendurance.com/training-camp   Fun note: last Saturday we had Isabelle, Stephanie, Laura, Sean and Olivia take the 1st Saturday in May polar plunge at Chatfield. We took a temperature and it was 57 degrees. Laura took off like a champ and the rest of us got ice cream headaches. We then rode for about 2.5-3 hours in the park and then did our off-the-bike runs on the trails.   Ask A Coach Sponsor: G2G Endurance Let's cut to the chase: you want results, we've got the tools. Grit2Greatness Endurance Coaching + TriDot = smarter workouts, better feedback, and real progress. Click either mine or Coach Rich's TriDot link & get 2 weeks free, and train with purpose from day one. After that, it's as low as $14.99/month. Ready to train like an athlete on a mission? Hit our link in the show notes and let's 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   Interview: Brian Bohrer Brian Bohrer is a seasoned endurance athlete and race director with a remarkable journey completing multiple Ironman triathlons, marathons, and countless endurance events. As a key figure in Ironman event production, Brian brings passion, precision, and athlete-first leadership to every race he directs.    Informational Highlights: Race Day Details: Saturday, June 14, 2025 Boulder Reservoir, Boulder, CO   Course Highlights: Swim: A single-loop, counterclockwise swim in the pristine Boulder Reservoir, starting from the east boat ramp and exiting at the west boat ramp. Bike: A two-loop course beginning at Boulder Reservoir, featuring rollers and fast descents along Diagonal Hwy and Hygiene Rd. Run: A two-loop trail run around Boulder Reservoir on packed dirt roads, offering scenic views and fast, downhill rollers.   Important Event Week Information: To ensure a smooth race week, please note the following logistics: Expo Address: 6300 Diagonal Hwy, Boulder, CO 80301 Thursday (June 12): Expo and Athlete Check-In at Boulder Reservoir. Parking available at the Reservoir. Friday (June 13): Expo, Athlete Check-In, and Bike Drop-Off at Boulder Reservoir. Parking available at the Reservoir. Saturday (June 14 - Race Day): No parking at Boulder Reservoir. All athletes must take the shuttle service.   Shuttle & Parking Details: • Due to construction off HWY 119, the main shuttle/parking lot entrance of Kyndryl (formerly IBM) is blocked. Please follow signs to the Monarch Rd. entrance (formerly IBM) parking lots. • Allow 15–20 extra minutes on race morning for traffic and shuttle boarding. • Athletes have priority on the shuttles; friends and family will board after all athletes. • No dogs allowed on shuttles or at the Reservoir.   We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025. As Captain, one of my responsibilities is to recruit volunteers to be in the Transition Area on race morning to assist athletes prepare for the swim and get through T1 safely. If you like watching the race and cheering for spectators, there is no better seat in the house. As a volunteer you will be in the middle of the action and the volunteer shirt will get you access to a lot of places regular spectators cannot access (eg finish line). Please join me by signing up for the Transition Area early shift. It's a dang early morning, but you are also done relatively early and will have a blast! https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1   Get Gritty Tip: Our Well-being Lies in Our Actions Marcus Aurelius If your happiness relies on your accomplishments, what happens if fate intervenes you don't? What you do achieve everything you set out to achieve and nobody is impressed? We should take pleasure from our actions, rather from the results that come from them. When we celebrated Paul Hunziker's success and his marathon PR, we weren't focused on the outcome. Yes that was the PR was the click bait, but the interview there were more letters and words in “The Making of a” PR. The making is the point. The ambition should not be to win but to play with a full heartful effort.  TriDot Workout of the Week: Broken 300's   Welcome back to another segment of the TriDot Workout of the Week, where we break down a featured session designed to sharpen your edge and build specific skills that move the needle. This week, we're diving into the Broken 300's — a swim session that's as much about mental focus as it is about physical execution. “Broken” sets like this one force you to stay dialed in. You're not just logging meters — you're working precision, intensity control, and technique under fatigue. From Zone 4 intervals to strategic drill work and controlled builds, this set challenges your ability to switch gears, stay intentional, and swim with purpose from start to finish. So grab your goggles, shake off the autopilot, and let's break down what makes this workout so effective. First, "Broken" swim sets consist of one or more rounds of efforts totaling a specific distance such as Broken 300s. Each 300 effort may differ in intensity, technique, and/or number of rests within the effort. In addition to building fitness, these sets force you to maintain mental focus and be intentional with your intensity and technique. Main Set 2 x 150 @ Z4 (20 sec) 300 @ Z2 (20 sec) 2 x 100 Drill/Swim Choice by 50 (20 sec) 3 x 100 @ Z4 (20 sec) 300 Build to Z4 (20 sec) 2 x 100 Drill/Swim Choice by 50 (20 sec) 4 x 75 @ Z4 (20 sec) 300 @ Z2     Cool Down Balance of time @ Z2 and/or repeat warmup drills as time permits. That wraps up this week's TriDot Workout of the Week. Remember, Broken 300's are more than just a swim set — they're a test of your ability to stay present, stay sharp, and push through structured discomfort. As always, don't just get through the workout — get something from it. Train with purpose, and bring that focus to your next race or challenge. Okay Rich, it's now time for our NEW fun segment! Are you ready? Fun Segment: Limerick Lane! Welcome to Limerick Lane: Guess That Swim Word! — the game where I drop a swim-themed limerick with one key word missing, and it's up to you to guess what it is. These little rhymes may be fun-sized, but don't let them fool you — your swim knowledge and wit are about to be tested!     Game Instructions: Each limerick ends with a missing word that you have to guess. I will give one hint if you're stumped. Correct guesses earn you bragging rights… and maybe a virtual gold swim cap (or green)!   A triathlete swam in the bay, But panicked and lost his way. He stopped mid-course, And swam back with force, Using only his arms — no _____. Hint: What does a pull buoy do?   A coach with a stopwatch so fine, Shouted “Faster! You've got to make time!” With flip turns that stick, You'd better be quick, If you want to improve your next _____. Hint: Swim time.   A swimmer once started aghast, But found that her energy had passed. By lap number four, She could sprint no more, She'd fallen prey to going out _____. Hint: Classic pacing mistake.   He dove in with barely a glance, Ignoring the circle swim dance. He zigged and he zagged, The swimmers all nagged, And never gave sharing a _____. Hint: Good swimmers take turns in the lane!   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!  

Jonny and Richard answer listeners' questions about the most ingenious use of gaffer tape, doing a Cannonball Run with car TV presenters, 4D plates, Z4 vs 944, car-based names for kids, and the Saab curry house. For early, ad-free episodes and extra content go to patreon.com/smithandsniff To buy merch and tickets to live podcast recordings go to smithandsniff.com  Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

#486 Triathlon Longevity with Coach K   Welcome Welcome to Episode #486 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.    We are rolling out the fountain of youth this week as we explore how triathlon leads to longevity and how to splash around in this fountain of youth for as long as you can.    April –​​ that's right, Rich! This week we're trading wrinkle cream for running shoes and Botox for bike intervals. Because if triathlon is the fountain of youth, then we're doing cannonballs in it! We've got insights, inspiration, and maybe a few secrets to staying fast, strong, and ageless—so let's jump in!   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 find longevity in triathlon? Get Gritty: Attend a Training Camp - Preview of Swim Camp Schedule TriDot Workout of the Week: Swim Ladder Fun Segment: Triathlon Would You Rather–Disney Edition   Announcements and News:   Upcoming Programming - Our March focus will be on running.   Apr. 19 - Bill Plock joining us to talk about Colorado's Ride Apr. 26 - Athlete Highlight! :) Sasha Goldsberry  May 3 - Group Ride - Boulder 70.3 of FulGaz   G2G Spring Training Camp May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder The water bottles arrived and they look amazing. We are already at 20% of slots reserved. https://grit2greatnessendurance.com/training-camp   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Greatness isn't about luck—it's about preparation. At Grit2Greatness Endurance Coaching, we've partnered with TriDot to help you train with purpose, precision, and progress. Custom workouts. Smarter insights. AND a 2-week free trial to prove it works. After that? Plans start at just $14.99/month. No more wasted time. No more wasted effort. Click either Coach Rich's or Coach April's link in our show notes and train like the athlete you're meant to be. 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: Webinar with Coach Kurt “Mad Dog” Madden Coach Kurt Madden, with 50 IRONMAN finishes, 15 first place finishes in his age group across IRONMAN competitions, multiple top-ten finishes at the Ironman World Championships, and Two-Time Winner of the Ultraman World Championships is joining us to talk about longevity in triathlon and running. Get Gritty Tip: Attend A Training Camp Day 1: May 17 - USAFA Recreation Center  Schedule: 8:00 Welcome and Swag (coffee and carbs) 8:30 Swim Skills Workshop (3 hrs) 11:30 Lunch and Learn (box lunches)* 12:00 Race Rehearsal (2-4 hours; cheer others when done) 5:00 Social happy hour (Ivy Wild at the Bistro) * Please let us know about any food allergies or dietary restrictions   What to Bring: Swim gear (swimsuit, googles, cap, longblade fins, snorkel and nose clip) Bike gear (bike, helmet, shoes, bottles, nutrition, emergency kit) Run gear (running shoes, running hat, sunglasses) ID and and Gate Pass   Day 2: May 18 - Chatfield State Park Kingfisher Lot (across from Gravel Pond) Schedule: 8:00 Meetup for coffee and carbs 8:30 AM OWS Clinic (Location A - Gravel Pond beach) 10:00 Transition Clinic (Location B - Swim Beach lot) 12:00 Lunch* and “Ask A Legend” with Olympic Triathlete Jennifer Gutierrez 1:00 Start Long Runs (1-2 hours; cheer others when done) 3:00 Camp Awards and Closing  * Please let us know about any food allergies or dietary restrictions   What to Bring: Swim gear (swim or tri suit, wetsuit, tinted goggles, bright swim cap, neoprene cap (optional), swim safe buoy, earplugs, vaseline, TriSlide) Run gear (running shoes, running hat, sunglasses) Transition bag (towel, etc) TriDot Workout/Drill of the Week: Swim Ladder Ready to descend the swim ladder? This week's workout is all about pacing, form under fatigue, and dialing in your endurance one rung at a time. We kick things off with a smooth 200 at Zone 2, just to get things flowing. From there, we sharpen technique with some 6/1/6 drills and one-eyed breathing to help you stay long and balanced in the water. Main Set 1 x 500 Build to Z4 (20 sec) 1 x 400 Build to Z4 (20 sec) 2 x 300 @ Z4 w/Paddles (20 sec) 2 x 200 @ Z2 (20 sec) 5 x 100 @ Desc to Z4 w/Paddles (20 sec) 125 Alternating Drill Choice/Free by 25 (25 sec)     Cool Down Balance of time @ Z2 and/or repeat warmup drills as time permits. Session tip: As the intervals get shorter and your rest gets more generous, resist the urge to get sloppy. Hold that form, stay efficient, and finish as strong as you started. Swim ladders are sneaky good—they build aerobic strength while training your brain to stay focused when fatigue sets in. Climb smart, descend sharper.       Fun Segment: Triathlon Would You Rather – Disney Edition! “Okay folks, it's time for a magical twist on our favorite game—Triathlon Would You Rather: Disney Edition! We're diving headfirst into the world of castles, sidekicks, and talking animals… but with a triathlon twist. These questions will put your race-day imagination to the test!”     Would You Rather…   …have your bike tuned by the mice from Cinderella OR ride a bike built by Hiccup from How to Train Your Dragon?    …run your marathon through the Pride Lands being chased by hyenas OR Run through the hellscape that is Fantasia!   …fuel with Princess Tiana's beignets at every aid station OR pre-race carbo-load with Lady and the Tramp?   …have Genie as your triathlon coach with unlimited wishes (but zero structure) OR be coached by Mulan—with perfectly executed drills and warrior-level discipline? …be stuck in a never-ending loop of “Let It Go” for the entire bike course OR have “It's a Small World After All” play during the entire run course?   …be the only human in a Disney-themed triathlon with every character in costume OR do a normal triathlon—but every volunteer is a Disney villain?   …win your age group and get your medal presented by Mickey Mouse OR finish last but get a surprise post-race photo shoot with the entire Disney Princess crew?     Closing Line: “So…to our listeners, what's your pick? And remember, there are no wrong answers—just magical ones. Share your choices with us on Instagram, Facebook, or tag a Disney-obsessed training partner who needs to hear this!” "All our dreams can come true, if we have the courage to pursue them."  – Walt Disney   Closing: Before we close, I want to wish you (April) good luck at tomorrow's “The Bear” MTB race by Rattler Racing. 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!  

#485 The ONE Thing with Jay Papasan   Welcome Welcome to Episode #485 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.  This week we have a special interview with someone that everyone, athlete or not, will learn something from. Jay Papasan is a bestselling author and business leader, who co-authored The ONE Thing, The Surprising Truth Behind Extraordinary Results.    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 - Feature Interview with Jay Papasan Get Gritty: The ONE Thing Principles TriDot Workout of the Week: Bike Power Intervals  Fun Segment: Guess that Gear!   Announcements and News: Upcoming Programming - Our March focus will be on running. Apr. 12 - Coach Kurt Madden, with 50 IRONMAN finishes, 15 first place finishes in his age group across IRONMAN competitions, multiple top-ten finishes at the Ironman World Championships, and Two-Time Winner of the Ultraman World Championships is joining us to talk about longevity in triathlon and running Apr. 19 - Bill Plock joining us to talk about Colorado's Ride Apr. 26 - Athlete Highlight! :) Sasha Goldsberry  May 3 - Group Ride - Boulder 70.3 of FulGaz   G2G Spring Training Camp May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder The water bottles arrived and they look amazing. We are already at 20% of slots reserved. https://grit2greatnessendurance.com/training-camp   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance What's the difference between a good triathlete and a GREAT one? Smart training. And that's where we come in! At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to bring you easy onboarding, custom workouts, and data-driven insights that actually make a difference. Try it free for two weeks—then keep the momentum going for as little as $14.99/month. Sign up through Coach April's or Coach Rich's link in our show notes, and let's start training like you mean it! 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: Interview with Jay Papasan Jay's expertise in focus, goal-setting, and high performance makes him an excellent guest for the 303 Triathlon Podcast. The ONE Thing provides a powerful framework for busy athletes looking to balance training, work, and life while staying laser-focused on what truly moves the needle. His insights can help endurance athletes simplify their approach, build consistency, and achieve breakthrough results—both on and off the racecourse.. Get Gritty Tip:  The principles outlined in *The ONE Thing* can be incredibly effective when applied to triathlon training. Here are five ways they align:   1. **Prioritize Your Focus**: The book emphasizes focusing on one thing that matters most. For triathletes, this could mean identifying the weakest discipline (swim, bike, or run) and devoting extra time and energy to improving it. Alternatively, it might mean prioritizing recovery or strength training if those are key to your performance.   2. **Set Clear Goals**: The ONE Thing encourages setting specific goals that align with your long-term vision. For triathletes, this could mean planning a race calendar and defining what success looks like—whether it's completing your first triathlon or achieving a personal best in your next Ironman.   3. **Time Blocking for Training**: Keller and Papasan emphasize time blocking—dedicating undistracted time to your priority. Triathlon training involves balancing three sports, so time blocking ensures you consistently make space for swim, bike, and run sessions, as well as rest and nutrition planning.   4. **Leverage the Domino Effect**: The concept of tackling the most impactful task first can be applied to triathlon preparation. For example, improving your swimming technique could have a domino effect, boosting your confidence and setting a positive tone for the rest of your training sessions.   5. **Combat Multitasking**: The book warns against multitasking, advocating instead for deep focus on one task at a time. In triathlon training, this could mean being fully present in each workout—focusing on your stroke during swimming, your cadence during cycling, or your form during running—rather than allowing distractions to dilute your effort.   Triathlon training requires discipline and strategic planning, and *The ONE Thing* offers a framework to enhance your focus and efficiency.    TriDot Workout/Drill of the Week:  Bike Power Intervals This week's TriDot Workout of the Week is all about *Power Intervals*—and learning how to generate strong, sustainable watts using two different techniques. After a solid warmup with some Z4 primers, you'll hit two rounds of 4-minute efforts at Zone 4 with a low cadence of 70 rpm, emphasizing raw force. Then you'll dial it back to Zone 2 and hold 90 rpm to recover. Power equals force times speed, and this session trains both sides of the equation—so you build strength *and* speed control. Keep those Zone 4 intervals crisp and clean, and remember: low rpm = grind, high rpm = spin, both equal *power*. Ready to break it down? Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 Main Set 2 x 4 min @ Z4 ~70 rpm (2 min) Balance of time @ Z2 Session Note When performing Power Intervals, the hard efforts are all at Z4 but you'll be producing that power using two different techniques. Power is force times speed (cadence). During the initial Z4 efforts, you'll emphasize force production to produce power by pedalling at 70 rpms. During the latter Z4 efforts, you'll shift emphasis to producing power with a higher cadence by pedalling at 90 rpms. Your rest periods between harder efforts are at Z2. Perform Z2 efforts @ 90 rpms. Perform Z4 efforts @ 70 or 90 rpms as directed. And there you have it—your Power Intervals session designed to help you crush your bike splits by training both force and speed. Get after it, stay focused on your cadence zones, and remember: every stroke counts when you're building power with purpose. Now… let's shift gears—literally and figuratively. It's time for one of my favorite parts of the show, where we trade sweat for smarts and see just how well you know your triathlon gear. This week, we're kicking off a brand-new game I'm calling… “Guess That Gear!” Here's how it works: I'll read a few clues about a piece of triathlon equipment—could be from swim, bike, run, or transition—and it's up to you, Rich (and all of you listening), to figure out what it is before I give the answer. Ready to test your triathlon IQ? Let's play Guess That Gear!   Fun Segment: Life in the fast lane!!!   “Guess That Gear!” – Triathlon Edition  Segment Intro (Script): Alright, triathletes, it's time for our fun segment and I've got another completely brand new one for you—It's called, “Guess That Gear!” I'm going to describe a piece of triathlon gear—could be something from the swim, bike, run, or transition—and it's up to you, Rich (and our audience) to figure out what it is…  How It Works: I'll give a series of clues about a piece of triathlon-related gear, equipment, or accessory—starting vague and getting more specific. Round 1 Clues: I'm lightweight but can make or break your race. I'm often strapped, clipped, or buckled. Lose me in transition and you're disqualified. What am I? Answer: Helmet     Round 2 Clues: I'm packed with calories but not flavor. You'll probably get sick of me around mile 40. I can be fruity, salty, or even a complete mystery… What am I? Answer: Energy gel     Round 3 Clues: I'm often forgotten until it's too late. I can mean the difference between crying and cruising. You probably applied me in T1… if you remembered). Answer: Body Glide / Anti-Chafe Balm / Sunblock       Round 4 Clues: I sit quietly under pressure. I'm small, but without me, you're not going far. I love CO₂, but I'm not a soda can.   Answer: Spare tube     Round 5 Clues: I make you look like a superhero... or a sausage. I'm built for speed, not bathroom breaks. If you forget me on race morning, you're going to panic.   Answer: Tri suit Okay, that last one's a rite of passage. You haven't really lived until you've tried to wiggle out of one of these in a porta-potty at mile 56.   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!  

Jacques Benhamou reçoit Sarah Mostrel, écrivaine et journaliste et Odile Cohen Abbas, écrivaine et poétesse pour leur livre "Pièce de circonstance" chez Z4 éditions À propos du livre : « Pièce de circonstance » paru chez Z4 éditions Pourquoi ce livre ? Parce qu'il est l'énigme, la fantaisie d'un lutin, objet terrien ludique et cosmique qui prend à son gré deux personnes par la main et les fait se rencontrer. Ainsi de Sarah Mostrel et de Odile Cohen-Abbas réunies, impressionnées, magnétisées par les feux et les jeux de la création poétique. Aussi parce que c'était chose acquise ou promise ou tentante de faire un peu glisser le tain des identités et des noms, de sorte que l'ouvrage devienne mystérieusement à la fois son propre ouvrage et celui de l'autre. Femmes écrivaines, nous avons mis toutes nos différences, toutes nos fulgurances, nos caractéristiques physiques et morales, à nous rassembler. Ensemble, nous avons élaboré trois sujets si tendrement, si aisément que cela ressemblait à la réincarnation d'un céleste projet ; ensemble, nous avons médité, nous nous sommes enthousiasmées et cela était fort et joyeux et expérimental, et cela tirait vers la vie et ses sceaux et ses lois et vers sa marche chantante. Naturellement, chacune a traité sans contrainte le sujet, nous réservant mutuellement l'immense surprise de l'assemblage. La forme dramatique si proche de la vie, des situations vécues, lyriquement et subjectivement interprétés, s'est imposée d'elle-même. Aussi la façon dont nous avons abordé les trois thèmes par rapport aux citations initiales et référentielles est-elle libre, donnant tous pouvoirs à notre substrat personnel, à notre sensibilité et notre imaginaire. « Pièces de circonstance » ? S'il est vrai que chacune de ces pièces se rapporte à un événement biblique ou une sentence talmudique intemporels, et dont le sens et l'enseignement peuvent être sans cesse réactualisés. Il n'y a pas ici d'usure de la pensée ou, à son opposé, de sentiment de nouveauté, il y a simplement, dans la pauvreté et la nudité de l'être, celui qui se cherche et ceux qui se cherchent. Ceux qui émettent des paroles et des sons afin de produire des échanges, des contacts, des gageures, des objets de poésie ou de littérature, des entités communes bonnes sous la main et chaudes à caresser. Que cette chaleur vous soit ici communiquée!

#484 USAT CEO Vic Brumfield   Welcome Welcome to Episode #484 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  This week we have a special interview with USAT CEO, Vic Brumfield! We are super excited to have Vic on 303 to share USA Triathlon's Mission, Vision and Purpose and Elevate 2028 - roadmap to the LA Olympic games! April, how excited are you for this interview?  April -​​ This is the interview of the year right here, Rich, and I love that we got to feature Vic and the USA Triathlon mission on the 303!   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! Thanks buddy! Let me tell you about today's action packed episode! We've got a lot of great things happening that we can't wait to share. First up,    In Today's Show Announcements and News Ask A Coach - Feature Interview with USAT CEO Vic Brumfield Get Gritty: G2G Camp Series! TriDot Workout of the Week: Building 75's Fun Segment: Life in the Fast Lane!   Announcements and News: Upcoming Programming - Our March focus will be on running. Apr. 5 - Author of The ONE Thing, Jay Papasan to help us find that lead domino and create habits for success Public Service Announcement Ironman Announced Banned Running Shoes for 2025 Season – Triathlete 2025 IRONMAN Competition Rules - English Version_25 February 2025.pdf World Triathlon approves updates on the Competition Rules   G2G Spring Training Camp - Training Camp May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance What's the difference between a good triathlete and a GREAT one? Smart training. And that's where we come in! At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to bring you easy onboarding, custom workouts, and data-driven insights that actually make a difference. Try it free for two weeks—then keep the momentum going for as little as $14.99/month. Sign up through Coach April's or Coach Rich's link in our show notes, and let's start training like you mean it! 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: Interview with Vic Brumfield Joining us on the podcast today is Victoria Brumfield, the dynamic new CEO of USA Triathlon. Victoria embodies all the qualities of an outstanding leader—she's collaborative, creative, forward-thinking, service-oriented, and thrives on tackling challenges. With her clear vision for the future of the organization and the sport, along with her diverse expertise and unparalleled passion, she's uniquely equipped to elevate both USA Triathlon and the triathlon and multisport community across the country. As the driving force behind the ambitious 2028 Strategic Plan, Victoria is set to inspire and empower as she leads the way toward a bright future for the sport we all love. Post Interview: Rich: 1. From two truths and a lie - grew up riding horses and then doing standup comedy in NYC, how she found it using both sides of her brain. 2. Rebuilding the team and Tim Yount and gelling as an organization. 3. Getting the word out to tell the industry and world what they are doing and why - super honored to be a part of that strategy in a tangential way. 4. Definitely see the momentum Vic and the team are building. It would be a fun team to be a part of. Get Gritty Tip: Spring Camp Spring Training Camp Last week we talked about Spring Cleaning and Training Tips. Hopefully you are well on your way to having everything tuned, tightened, charged, repaired, bought, etc. I personally went to the bike store on Saturday and bought rim tape, tubes, Co2, Chamois Butt'r, citrus degreaser and more.   This week we are diving into Training Camps and why the Grit2Greatness Training Camp Series is a great way to learn, connect and train!   Each day will start with the first half of the day being dedicated to the focus of the camp. This applies to both days of the camp, Saturday and Sunday.  There will be a mid-day refuel before afternoon training. We want the camp to be compatible with your race preparation, so there is time planned for your race rehearsal and long runs.There will be plenty of support for those going long.  Saturdays will end with a social hour where we wind down with refreshments and nutrition that doesn't involve gels and bars. Details to be announced with Campers. Sundays will end after the long run with a Camper Awards Ceremony recognizing podium performance for most engaged, most improved and most supportive to others. Not ready to be a Camper? Try being a Volunteer! We love Volunteers! We will also have a volunteer signup. Just indicate Volunteer and which days in the Reservation form. https://grit2greatnessendurance.com/training-camp TriDot Workout/Drill of the Week:  Building 75's This session is all about controlled intensity progression—teaching your body how to increase effort efficiently without burning out. “Building” swim sets like this help develop pacing skills, stroke control, and race-day execution by gradually increasing speed within a single effort or across multiple repetitions. "Building" swim sets consist of one or more rounds of effort of a specific distance where you increase your intensity level during each effort. This increase can be prescribed as either a gradual build throughout the effort or stepped increases at each lap. Why It Works: Enhances pacing awareness by training different effort zones within a single rep. Improves muscular endurance by incorporating a mix of steady-state and high-intensity efforts. Develops speed control with structured builds and descends. Mimics race-day demands by conditioning you to shift gears smoothly. Breaking It Down: Warmup & Prep Work: 400-600 warmup with skills and drills   Main Set 8 x 25 as odds @ Z2, Evens Build (15 sec) 4 x 50 Desc 1-4 ( 15 sec) 100 Choice  The opening set gets you primed with shorter distances at varying efforts: 25s and 50s focus on gradual builds and controlled descends, waking up speed while reinforcing technique. 100 Choice lets you ease into the workout with your preferred stroke or focus area. Main Set – 4 Rounds of: 4 x 75 (25 sec) as 50 @ Z1, 25 @ Z2 50 @ Z1, 25 @ Z5 25 @ Z2, 50 @ Z4 75 Build to Z5 2 x 50 Drill Choice (20 sec) Each 4-round cycle focuses on controlled effort changes within each 75: First two reps balance steady swimming with a finishing push. Third rep reverses the effort, starting moderate and ending fast. Fourth rep builds all the way to Zone 5, pushing your top-end speed. Drill-focused 50s in between rounds reinforce efficiency before the next push. The Finisher – Kicking & Cooldown 2x 100 Kick (20 sec) 100 Kick sets add a strong aerobic and leg endurance component. Cooldown allows for a return to relaxed, controlled form. Cool Down Balance of time @ Z2 and/or repeat warmup drills as time permits. Takeaways: This workout is perfect for triathletes needing to fine-tune their ability to push through different effort levels in a race. Whether it's the back half of a long swim or a surge to catch a pack, Building 75's train both strength and strategic speed control—exactly what you need to swim smarter and faster on race day. Give this one a go and let us know—how do you handle changing speeds in the water?   Fun Segment: Life in the fast lane!!!  How It Works: Each guest gets hit with 5 rapid-fire, high-stakes triathlon scenarios. No thinking, no justifying—just a fast answer and on to the next!     Life in the Fast Lane – This Week's Scenarios: Last-Minute Gear Swap You're at the start line and realize you grabbed the wrong gear bag. You can either race with… A tri kit 2 sizes too big A casio calculator watch with zero smart functions Nutrition Nightmare Your only nutrition options on the bike are… An entire gel flask of mystery flavor A banana that's been rolling around in the bottom of your bag Mid-Race Musical Madness You're stuck with ONE song on repeat for the entire run. Do you pick… "The Final Countdown" on a never-ending loop A Kidz Bop version of your favorite pump-up song The Mystery Aid Station Surprise You roll up to an aid station, parched and desperate for fuel. But the only two options left are… A cup of warm, flat soda that's been sitting in the sun all day A handful of unmarked energy chews with a questionable texture Race Finish Style You're about to cross the finish line. Do you… Go for the epic victory leap (risking a cramp) Play it cool with a subtle nod like a pro Closing Line: Alright, that was Life in the Fast Lane! No time to overthink, just go with your gut. Let us know in the comments—how would you have answered these? 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!  

Jason Bahamundi Running With Passion Welcome Welcome to Episode #483 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  This week we have a special interview with Jason Bahamundi. Jason is an endurance athlete and entrepreneur based in Los Angeles and the founder and owner of Run Tri Bike, a media company dedicated to celebrating the stories of everyday endurance athletes and promoting diversity and inclusivity in sports. Shoutout to Coach Jasmine Moezzi for the introduction! It is officially Spring and this episode is your CALL TO ACTION! Folks, some of you have races coming up in two months! It's GO TIME! Spring Training is officially on and we have a lot of fantastic content coming up to get you ready for race season.   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 - Feature Interview with Jason Bahamundi Get Gritty: Spring Training TriDot Workout of the Week: Decreasing Intervals Fun Segment: Like It, Love It, Leave It – Ultrarunner Edition!    Announcements and News: Upcoming Programming - Our March focus will be on running. Mar. 22 - Jason Bahamundi from RunTri Magazine Mar. 29 - USAT CEO Vic Brumfield on USA Triathlon's strategic plan – Elevate 2028: Focus Forward – which is USAT's roadmap to LA 2028 Apr. 5 - Author and Founder of The ONE Thing, Jay Papasan to help us find that lead domino and create habits for success   G2G Spring Training Camp - Are we ready to announce?-Absolutely! May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Triathletes, it's time to unlock your potential! Grit2Greatness Coaching has joined forces with TriDot to bring you personalized, science-backed training that actually works. No fluff—just smarter training, better results, and a 2-week free trial to get you started. After that? Plans start at just $14.99/month. The best athletes don't just train harder; they train smarter. Click the link in our show notes and see what's possible! 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: Interview with Jason Bahamundi Jason's journey into endurance sports began in New York. Among his notable achievements include completing eight Ironman and eight Western States 100-mile endurance run finishes to his record. During the pandemic, Jason launched Run Tri Bike to create a platform that highlights the experiences of non-professional athletes.  Jason's philosophy revolves around taking risks and betting on oneself, a mindset he applies both in his athletic pursuits and his career. He encourages others to overcome the fear of failure and strive for their goals, believing that success comes from pushing one's limits and learning from setbacks. Get Gritty Tip: Spring Training Spring Cleaning Alright, triathletes, listen up. This is a great reminder to do a Pre-Season Gear Check before the training really ramps up. Here are 10 things you can check, tune or replace as needed. 1. Bike cleats - listen to Cycling in Alignment Pod 2. Running shoes - replace old and worn (replacement window 300-500) 3. Brake pads or disk wear - check lock screw 4. Wetsuit - look for tears and wear 5. Chain ring and cassette wear - look for shark fins 6. Tire wear - cuts 7. Rim tape 8. Power meter batteries 9. HR strap batteries 10. Bike tune-up and servicing  Spring Training Spring is here, and that means it's time to lay down the foundation for your best summer races yet. I'm here to dish out ten recommendations to get you race-ready and thriving by the time the starting gun goes off. So, grab your notepad or just mentally file this away as your spring triathlon checklist:   Proactive Bike Maintenance: Your bike is your race-day ride-or-die. Get it tuned up—replace those worn tires, check the chain, and make sure your brakes are crisp and responsive. A squeaky bike isn't a speedy bike. Perfect Your Bike Fit: Comfort and efficiency are the name of the game. Spring is the ideal time to see a bike fitter—small tweaks in posture can lead to huge gains in performance and stave off injuries. Run Gait Analysis: Have a pro take a look at your run form. A little feedback could help you reduce the risk of repetitive strain injuries and maybe even shave seconds off your mile splits. Riding in Wind: Summer races often mean unpredictable weather, so use spring to master those blustery bike rides. Practice holding your line in crosswinds and staying aero without exhausting yourself. Sun Protection Routine: No one wants to look like a lobster crossing the finish line. Spring training means figuring out which sunscreen won't sweat off, and getting comfy with UV-protective gear like sunglasses and hats. Transition Practice: Time lost in transitions is time you'll never get back. Set up mini transition zones in your yard and rehearse until your T1 and T2 flow like clockwork. Nutrition Experimentation: What works for your gut during a long ride or brick workout? Test different fueling strategies now so you aren't rolling the dice on race day. Open Water Swim Practice: If the lakes and reservoirs in your area are warming up, start hitting them. Practice sighting and adapting to unpredictable water conditions—it's a whole new ball game compared to the pool. Strength and Mobility Work: Add a dash of strength training to your weekly schedule. Focus on key areas like your core, glutes, and shoulders to improve stability and power in all three disciplines. Mental Race Prep: Visualize your success, plan your pacing strategies, and practice mindfulness techniques to keep you focused on race day. Your brain is just as much a part of the game as your body.   There you have it—ten actionable, spring-season steps to make this summer's races your best yet. Whether you're aiming for a PR or simply hoping to cross the finish line with a smile, these tips should have you dialed in. Now, go crush it out there! TriDot Workout/Drill of the Week:  Decreasing Intervals  This session is similar to a normal interval run but the duration of the efforts decreases as you go. Do your best to maintain a consistent pace with each effort regardless of its duration. The pace of your last interval should be close to the first. Resist the urge to go faster on the last few shorter efforts and focus instead on holding strong form. Recoveries should be at an extremely slow jog. These sessions are often done on a track.   Warmup 3-5 min jog followed by 2x10 yards or meters of each drill: Quick Feet Butt Kicks A Skips Asymmetric Arm Swings B Skips   2 x 50-60 yard or meter Strides Leg Swings   Main Set 2 x 3 min @ Z4 (60 sec) 3 x 1m 30s @ Z4 (60 sec) or 2 x 600 @ Z4 (60 sec) 3 x 300 @ Z4 (60 sec)   Balance of time @ Z2   Fun Segment: Like It, Love It, Leave It – Ultrarunner Edition!  Alright, ultra runners and those who are just ultra curious—it's time for another round of Like It, Love It, or Leave It! – Ultrarunner Edition! The game where we throw out ultra running scenarios, gear, or habits, and you have to decide: Do you like it (it's fine, but you could take it or leave it), love it (you're all in), or leave it (hard pass, never again). Rich, you ready to see where we stand on the ultra-madness? The Ultra Running Lineup – Like It, Love It, or Leave It? 1. Pre-Race Breakfast: Cold Pizza at 3 AM You're getting ready for a 50-miler, and the only thing available at this ungodly hour is cold pizza from the night before. Like it, love it, or leave it? 2. Mid-Race Aid Station Mystery Soup You're 40 miles deep, you roll into an aid station, and they hand you a cup of ‘mystery soup.' It's warm, it smells kind of good, but no one can tell you exactly what's in it. Like it, love it, or leave it? 3. Post-Race Foot Photos Ultra runners love to flex those gnarly, blister-covered, toenail-less feet on social media. Like it, love it, or leave it?” 4. Running Through the Night Headlamp on, sleep deprivation setting in, hallucinations starting to appear—like it, love it, or leave it? 5. Mid-Race River Crossing You're deep into an ultra, and suddenly—bam! There's a freezing cold river between you and the next aid station. No bridge, no steppingstones, just straight through the water. Like it, love it, or leave it?  

#481 Chasing Mastery with Matt Fitzgerald Welcome Welcome to Episode #481 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  This week we have a special feature with guest author, athlete and coach Matt Fitzgerald.   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements and News Featuring our 303 Webinar Series interview with Matt Fitzgerald  Special Get Gritty: Rich and April Mastery Chase TriDot Workout of the Week - Rich Fun Segment: Tri-Battle: April vs. Rich!    Announcements and News: TriDot Pool School - Last week's Pool School was an incredible success: 20 athletes on average made a 15% improvement (reduction) in their 100y time At 6000 feet on the USAFA campus    Upcoming Programming - Our February focus will be on swimming. Mar. 7 - Webinar with author and coach Matt Fitzgerald on his new book Chasing Mastery Mar. 15 - Run Drills and Run Mechanics Mar. 22 - Trail and Snow Running Mar. 29 - USAT CEO Vic Brumfield on USA Triathlon's strategic plan – Elevate 2028: Focus Forward – which is USAT's roadmap to LA 2028.   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Triathletes, it's time to unlock your potential! Grit2Greatness Coaching has joined forces with TriDot to bring you personalized, science-backed training that actually works. No fluff—just smarter training, better results, and a 2-week free trial to get you started. After that? Plans start at just $14.99/month. The best athletes don't just train harder; they train smarter. Click the link in our show notes and see what's possible!   Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Ask A Coach: Chasing Mastery with Matt Fitzgerald There's more to endurance performance than training. Best-selling author and coach Matt Fitzgerald gives athletes 25 practical lessons to unlock their true potential and master their sport. Every athlete's pursuit of performance will eventually become a game of diminishing returns. Matt Fitzgerald invites endurance athletes to focus on mastery, and performance will follow. The path to mastery goes well beyond an athlete's training program and stretches beyond the realm of sport. The end goal is for the athlete to realize their full potential, which will elevate their experience both in their sport and the rest of life. Preorder on Amazon for March 27th. Chasing Mastery: 25 Lessons to Cultivate Your Full Potential in Endurance Sports: Fitzgerald, Matt: 9798990795808: Amazon.com: Books Get Gritty Tip: Chasing Mastery Take-Aways April:  There's so much that I learned that it's hard to choose one, but I'd have to say I loved and will continue to think about the power of self-regulation. I think that is such a magnificent concept and speaks to how our daily choices really do determine our long term outcomes. True mastery comes from self-regulation: the ability to control your emotions, thoughts, and actions in pursuit of your goals. Talent and training matter, but they're not enough. The best athletes—regardless of age or ability—are those who develop discipline, resilience, and the capacity to push themselves to their absolute limit. Mastery isn't about being the fastest; it's about taking control of what you can and becoming the best version of yourself. I can choose to be Marcus or Bella…Being good at a sport isn't just about performance or raw speed—it's about mastering your full potential.  Rich:  What I loved about it is that it's so empowering. On the one hand it helps us to accept that we only have the potential we were born with, but it also gives us all of the responsibility of living up to that potential. The responsibility is squarely on the athlete to master and own all the decisions. Whether it's how well you executed today's workout, the decisions that set you up for success for not, decisions around training, recovery, nutrition, injury - everything. Even the decision to work with a coach or not.  TriDot Workout of the Week:  “Fartleks” Where does the word “Fartlek” come from and what does it mean? Fartlek - Wikipedia Fartlek is a middle and long-distance runner's training approach developed in the late 1930s by Swedish Olympian Gösta Holmér. It has been described as a relatively unscientific blending of continuous training (e.g., long slow distance training), with its steady pace of moderate-high intensity aerobic intensity,[2] and interval training, with its “spacing of more intense exercise and rest intervals.” Simply stated, in its widely adapted contemporary forms, Fartlek training is alternating periods of faster and slower running, often over natural terrain, including both “level and hilly terrain.   Session Note As with interval runs, the goal with fartleks is to be consistent throughout the session from start to finish. Don't go out too fast or cut your recovery periods short early in the session. This will negatively impact your training toward the end of your session. Be disciplined and hold consistent pacing and recovery periods for the entire session.   Warmup 2-3 min jog followed by 2x10 yards or meters of each drill: Quick Feet Butt Kicks Skipping for Height & Distance A Skips Asymmetric Arm Swings B Skips Bounds 2 x 40-60 yard or meter Strides Leg Swings   Main Set 3-9 x 4 min @ Z4 (60 sec jog) Balance of time @ Z2   Session Note Your goal is to perform each repeat with a consistent effort. The pace of your last repeat should be the same or slightly faster than your first. Be conservative and don't go out too hard on the first one else your later repeats will be negatively impacted. The most significant training benefit will come in how well you perform on the last few efforts. Recoveries should be at an extremely slow jog.   Fun Segment:  Tri-Battle: April vs. Rich Triathlon Edition – Do Rich and April Agree, or is There a Friendly Argument Brewing?   Now we're taking this debate beyond the run and into the full triathlon experience! In this segement, we will break down our Top 5 triathlon favorites—but do we actually agree, or is this about to turn into a friendly (but competitive) triathlon showdown?   How it Works:  - After each pick is revealed, Rich and April have 30 seconds to defend their choice.   - If we agree—great! Mutual validation.   - If we disagree—it's time for the Great Triathlon Debate!     - Each person gets 30 seconds to makes their case.     - At the end, they either:       - Convince the other to switch sides        - Agree to disagree   Who had the better argument? Folks, keep your eyes peeled for our polls this week on social media. Next episode, we'll reveal the results and either celebrate a victory lap or begrudgingly admit defeat.     Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!  

Welcome to Episode #480 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  What is run intensity? Why do we care about run intensity? What are the different ways of measuring run intensity? When should you use a particular method over another?    Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements and News Ask a Coach: Defining Run Intensity  Get Gritty Tip: Mastering Run Intensity TriDot Workout of the Week - Rich Fun Segment: Rich & April's Top 5 - Run Edition   Announcements and News:   TriDot Pool School   Group Ride Schedule - March 1st Manitou Incline Group Hike. Address and details at 303Triathlon Events https://www.facebook.com/share/1B8u6f7vdH/   Upcoming Programming - Our February focus will be on swimming. Mar. 1 - Run Intensity as HR, Pace, GAP and Power Mar. 3 6pm - Webinar with author and coach Matt Fitzgerald on his new book Chasing Mastery https://www.facebook.com/share/166xUjYuYp/ Mar. 15 - Run Drills and Run Mechanics Mar. 22 - Trail and Snow Running Mar. 29 - Creative Tips to make running fun   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Hey triathletes, what if you could train smarter, not just harder? At Grit2Greatness Endurance Coaching, we've partnered with TriDot to give you the data-driven edge. No more guesswork—just custom workouts designed around YOU. Sign up through Coach April's or Coach Rich's TriDot links and start a 2-week free trial. Plans begin at $14.99/month and trust us—you'll feel the difference. Ready to step up your game? Click the sign-up link in our show notes and let's go! Ask A Coach: How to measure running intensity and which metric to use when? A common question. In the absence of a training plan or coaching, many runners get the trail or path at a running pace that just feels right. Run fast enough that you feel like you are training, but not so hard that it's too uncomfortable. Let's explore different definitions of running intensity, metrics to measure and which ones to use when: Defining Run Intensity - Run intensity refers to the level of effort or exertion you put into a running activity. It is often categorized as low, moderate, or high intensity, based on factors like pace, heart rate, breathing, and perceived effort. Here's a quick breakdown: Low Intensity: Easy, conversational pace. Your heart rate is relatively low, and you can maintain this effort for a long time. Moderate Intensity: Steady effort where you're working harder, but can still talk in short sentences. Your heart rate is elevated, and it's a great zone for building endurance. High Intensity: Challenging effort where talking becomes difficult, and you feel you're pushing close to your maximum capacity. This is often used in interval or sprint training. Rate of Perceived Exertion - Rate of Perceived Exertion (RPE) is a scale used to measure the intensity of your physical activity based on how hard you feel you're working. Unlike metrics like heart rate or pace, RPE is subjective and relies on your personal assessment of effort, factoring in sensations like breathing, muscle fatigue, and overall discomfort. Why Run to Perceived Exertion? Individualized Intensity: RPE adapts to your fitness level, energy, and external conditions (like heat or hills), offering a more personalized way to gauge effort. Improved Training: It helps balance your runs—ensuring easy days stay easy and hard days push you effectively. Injury Prevention: Avoid overtraining by recognizing when you're pushing too hard. When to Run to Perceived Exertion? Adverse Conditions: When gadgets like heart rate monitors or GPS devices are unreliable, such as in extreme weather or technical terrain. Adaptive Workouts: If you're feeling unusually tired or energetic, RPE allows you to adjust your workout to match your current capability. Race Training: For pacing strategies during races, especially if unexpected factors (like crowded race conditions) arise.   How to Run to Perceived Exertion? Use a simplified RPE scale (1 to 10): 1–2 (Very Easy): Recovery runs or warm-ups. You should feel like you can talk effortlessly. 3–4 (Easy-Moderate): Base-building runs, where you can hold a conversation without strain. 5–6 (Moderate): Steady effort runs, breathing heavier but still manageable. 7–8 (Hard): Tempo runs or intervals; talking is difficult, and you're focused. 9–10 (Maximum Effort): Short sprints or finishes; you're working at your limit. Incorporating RPE into your runs allows for more mindful training, adjusting to your body's signals in real time.   Heart Rate - Running to heart rate intensity involves monitoring and controlling your effort level based on your heart rate during exercise. This method helps align your training with specific fitness goals by ensuring you stay within optimal heart rate zones. Why Run to Heart Rate Intensity? Targeted Training: Heart rate zones align with physiological benefits like fat burning, aerobic endurance, or anaerobic power, making your training more effective. Prevent Overtraining: It ensures you don't push too hard on easy days or underperform on hard days. Performance Feedback: Tracks improvements over time as you can run faster at the same heart rate or maintain higher intensities for longer. When to Run to Heart Rate Intensity? Structured Training Plans: Ideal for workouts aimed at specific goals, like building endurance or improving speed. Recovery Runs: Helps keep effort low, avoiding unnecessary strain.   Race Pacing: Guides you to stay consistent and avoid burnout, especially during long races like marathons. How to Run to Heart Rate Intensity? Determine Your Heart Rate Zones: Calculate them based on your maximum heart rate (rough estimate: 220−age) or use a fitness test for accuracy. Common zones are: Zone 1 (50–60% of max HR): Active recovery. Zone 2 (60–70% of max HR): Aerobic endurance (easy effort). Zone 3 (70–80% of max HR): Steady-state/cardio fitness. Zone 4 (80–90% of max HR): Anaerobic power (hard effort). Zone 5 (90–100% of max HR): Maximal effort (short sprints). Wear a Heart Rate Monitor: Use a chest strap or wrist-based device for real-time feedback. Match Your Runs to Zones: Recovery runs in Zone 1–2. Long, slow distance runs in Zone 2. Tempo runs in Zone 3–4. Interval workouts in Zone 4–5. Training by heart rate takes time to get used to, especially as your pace can vary due to factors like weather, terrain, or fatigue.   Pace - Running to pace intensity involves setting and maintaining specific paces during your runs based on your goals and fitness level. This approach relies on measurable speed, helping runners stay consistent and hit desired performance targets. Why Run to Pace Intensity? Goal-Oriented Training: Enables you to train precisely for specific race goals, like a personal best or qualifying time. Consistency: Keeps your workouts structured and ensures you're working at the right level of effort. Progress Measurement: Tracking pace helps evaluate improvement and adjust training over time. When to Run to Pace Intensity? Race Preparation: Crucial when training for events like 5Ks, marathons, or ultramarathons to mimic race day conditions. Tempo and Speed Workouts: Ensures you're working hard enough to improve endurance or speed. Performance Tracking: Useful in testing sessions to assess fitness levels and adapt training plans. How to Run to Pace Intensity? Set Target Paces: Base them on your fitness level or goals, often determined through assessments (like a recent race) or pace calculators. Example: A long run at a slower, steady pace vs. interval training at faster paces. Use a GPS Watch or App: Track your pace in real time to stay on target. Match Workouts to Paces: Easy Runs: ~60–75% of your race pace, focusing on recovery and endurance. Tempo Runs: ~85–90% of race pace, maintaining a challenging but sustainable effort. Speed Work: Short, fast intervals (e.g., 400m) run faster than race pace to build speed. Running to pace is an excellent tool for precision, but it's important to stay flexible since factors like terrain, weather, or fatigue can impact your speed.   Grade Adjusted Pace - Running to grade-adjusted pace (GAP) intensity accounts for the impact of elevation changes (uphills and downhills) on your effort level. It essentially adjusts your pace to reflect how hard you're working, regardless of the terrain, allowing for a more accurate evaluation of intensity.   Why Run to Grade-Adjusted Pace Intensity? Effort Consistency: Uphills and downhills significantly alter your pace, and GAP provides a better measure of effort than raw pace alone. Smarter Training: Allows you to match your effort levels to your goals, even on hilly routes. Race Preparation: Ideal for training on varied terrain while maintaining the intensity required for flat courses or specific race targets. When to Run to Grade-Adjusted Pace Intensity? Hilly Routes: Use GAP to ensure your effort stays consistent when elevation fluctuates. Long Distance Training: GAP can help keep you within the right intensity zone during marathons or other endurance events on rolling terrain. Performance Analysis: Post-run, GAP is great for evaluating your effort compared to your intended training intensity. How to Run to Grade-Adjusted Pace Intensity? Use a GAP Calculator or App: Apps like Strava and certain running watches automatically calculate GAP based on elevation data during your run. Focus on Effort: Pay attention to how your body feels in hilly sections and adjust your pace to keep a steady effort. Uphills: Run slower than your flat-ground pace; GAP adjusts to reflect the extra effort. Downhills: Your pace naturally increases, but GAP accounts for the reduced effort. Incorporate GAP into Training Zones: Easy runs: Stay in lower GAP zones to avoid overworking on hills. Tempo runs: Use GAP to sustain the intended intensity, regardless of terrain. Hill workouts: GAP helps you measure consistent effort, improving strength and endurance. Running to grade-adjusted pace allows you to train smarter, especially in regions where hills dominate the landscape. Power - Running to power intensity involves using a power meter to measure the amount of force or effort you're exerting during a run, expressed in watts. Unlike heart rate or pace, which can be influenced by external factors, running power provides an immediate and objective measure of your effort, making it a highly efficient way to train. Why Run to Power Intensity? Objective Measurement: Power reflects your actual output, unaffected by variables like heat, fatigue, or elevation. Precision: It ensures you're training at the right intensity for specific goals, from endurance to speed. Consistency Across Terrain: Power accounts for changes in elevation and surface, helping you maintain consistent effort. Improved Efficiency: Monitoring your power output can help you refine your running form and efficiency. When to Run to Power Intensity? Hilly or Variable Terrain: Power allows you to maintain effort regardless of elevation changes, making it great for trail or road running. Interval Training: Provides instant feedback, so you can hit and sustain specific targets for each interval. Racing: Helps you avoid going out too hard or too easy by sticking to your target power zone, especially in events with rolling hills. How to Run to Power Intensity? Set Power Zones: Determine your Functional Threshold Power (FTP) through a fitness test, then calculate power zones (similar to heart rate zones): Zone 1 (Recovery): 55% or less of FTP. Zone 2 (Easy): 56–75% of FTP for aerobic base building. Zone 3 (Moderate): 76–90% of FTP for steady-state running. Zone 4 (Threshold): 91–105% of FTP for sustained hard efforts. Zone 5 (VO2 Max): 106–120% of FTP for short, intense intervals. Zone 6 (Anaerobic): Over 120% of FTP for maximal efforts. Use a Running Power Meter: Devices like Stryd or certain smartwatches with power sensors provide real-time wattage data. Match Workouts to Zones: Long runs: Stay in Zone 2 for endurance. Tempo runs: Target Zone 3–4 for sustained, moderate efforts. Intervals: Push into Zone 5–6 for high-intensity bursts. Training with power takes some adjustment but can lead to greater insights and efficiency in your running.   Get Gritty Tip: Mastering Run Intensity Not every run should feel like a race. One of the biggest mistakes endurance athletes make is pushing too hard on easy days and not hard enough on intensity days. The result? Stagnation, burnout, and frustration. Here's the key: Honor the purpose of each run. Easy runs should be easy—think conversational pace, building endurance without taxing your system. But when it's time to go hard, don't hold back. Speed work, tempo runs, and race efforts should push your limits, not just check a box. Challenge: On your next run, be intentional. If it's an easy day, slow down more than feels natural. If it's an intense day, embrace the discomfort and lean in. Training smart is how you break through. Grit isn't just about effort—it's about discipline. TriDot Workout of the Week:  “Threshold Repeats” vs “Recovery Run” Threshold Repeats Session Note Your goal is to perform each repeat with a consistent effort. The pace of your last repeat should be the same or slightly faster than your first. Be conservative and don't go out too hard on the first one else your later repeats will be negatively impacted. The most significant training benefit will come in how well you perform on the last few efforts. Recoveries should be at an extremly slow jog.   Main Set 2 x 9 min @ Z4 (2 min) Balance of session @ Z2 Balance of time @ Z2 Recovery Run   Session Note It's essential to manage your intensity for this session based on heart rate rather than pace and keep your heart rate well within the proper zone, even if it means walking instead of running.   Going too hard on this session will hinder your recovery from prior sessions, limit your ability to get the most out of future sessions, and deprive you of the essential training adaptations that only come with training at the lower intensity.   The pace at which you can go while maintaining a lower heart rate (and whether that is walking or running) is determined by many factors including environment, dehydration, residual fatigue, body composition, running efficiency, and aerobic fitness.   As your body composition, running efficiency, and aerobic fitness improve, you will develop the ability to go faster at your target heart rate. Maintaining your lower heart rate during these sessions is key to developing that ability.   Your heart rate is the standard of truth for your intensity level on this session. If you need to walk, then be disciplined to walk and remember that for these sessions ‘walking is winning'. Warmup ~5-10 min of dynamic stretching and muscle activation Main Set All @ Z2  include 3 to 4 x 20-30 sec Strides focusing on form and turnover Today's Fun Segment: Rich & April's Top 5 Running Edition How It Works: Rich and April break down their Top 5 favorites in a specific area of triathlon. From gear to training hacks, this is where experience meets personal preference. This week, we're hitting the pavement (or trails) with our Top 5 Running Favorites! Favorite Running Shoes The go-to pair that feels like running on clouds and never lets you down. What makes them special: comfort, durability, race-day magic?  Favorite Pre-Run Fuel The must-have snack or drink before heading out. Are you team coffee, bananas, or something unconventional? Favorite Type of Run Workout Tempo runs, hill sprints, or the good old long, slow distance—what gets you excited to lace up? Why it's a game-changer for training and racing. Favorite Running Route (or Type of Terrain) Trail, track, treadmill, or scenic roads—where do you love to run the most? Best spots we've ever run and why they stand out. Favorite Post-Run Recovery Hack The go-to recovery tool or ritual: foam rollers, ice baths, compression gear, or straight to the couch? Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey! Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde

#478 Decoding Swim Workout Lingo and Pool Etiquette Welcome Welcome to Episode #478 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  It's our Valentine's weekend show and we know you love swimming!  Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    Announcements and News: Breckebiener USAT Winter Triathlon National Championship Gold Run Nordic Center Breckenridge, CO Sunday, February 16, 2025 COURSE INFO   TRIATHLON SPRINT RUN DISTANCE: 1.88mi / 3k RUN ELEVATION: 170ft / 52m BIKE DISTANCE: 3.1mi / 5k BIKE ELEVATION: 338ft / 103m SKI DISTANCE: 3.1mi / 5k SKI EVEVATION: 277ft / 85m   TRIATHLON INTERMEDIATE RUN DISTANCE: 3.76mi / 6k RUN ELEVATION: 340ft / 104m BIKE DISTANCE: 6.2mi / 10k BIKE ELEVATION: 676ft / 206m SKI DISTANCE: 6.2mi / 10k SKI ELEVATION: 554ft / 170m   Group Ride Schedule - March 1st Garden of the Gods.   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to Feb. 18 Coaches Corner - https://teams.microsoft.com/l/meetup-join/19%3ameeting_NjMzYjNjNGItYzFlOS00N2RhLWFlMjYtNGQ0MTBkNzgzYzA0%40thread.v2/0?context=%7b%22Tid%22%3a%22b66709e9-1b6a-4649-a18d-017b8a4b8aa7%22%2c%22Oid%22%3a%22a731b547-aa9a-4990-a6bc-527e8ce60a7e%22%7d   Upcoming Programming - Our February focus will be on swimming. Feb. 22 - Open Water Skills Mar. 1 - Run Intensity as HR, Pace, GAP and Power Mar. 8 - Guest Interview Mar. 15 - Run Drills to Become More Efficient and Powerful   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Triathletes, stop guessing and start progressing! At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to take the trial and error out of your training. Personalized workouts, next-level analytics, and seamless onboarding—it's all built to make you better, faster. Try it for two weeks FREE, then keep going for as little as $14.99 a month. The right training platform can change everything. Ready to see how far you can go? Click one of the sign-up links in our show notes today!  Ask A Coach: Decoding Swim Workouts and Pool Etiquette Swimming terminology, specifically the swim lingo you will see during a workout, can often be confusing. The definitions of typical swim practice terms will help you navigate swim workouts so you can focus on your swimming.  @1:30 (Send Off Time) Swimmers use a pace clock to time their sets. They always speak in minutes and seconds. When a coach tells you to swim a set on “the 1:30,” the coach is saying that you have 1 minute, 30 seconds to complete each swim and rest and then begin the next swim.    @ :30 Rest The prescribed time in-between intervals or sets. When a coach tells you "30 seconds rest” the coach is saying that you have 30 seconds to rest that starts as soon as your hand touches the wall and ends with you pushing off the wall.    1 x 100 If a pool is 25 yards long and you swam across it. You have completed 1 x 25. If you were to make it a roundtrip and swim from one side of the pool and back, you have swum 50 yards, or 1 x 50. If you were to swim two roundtrips, then you have swum 100 yards, or 1 x 100.   10 x 100 This describes the number of repeats of the distance for each set. If you were to swim 100 yards 10 times, then you have done 10 x 100s.    Bilateral Breathing The process of breathing on alternate sides during freestyle, such as breathing every third or fifth stroke.    Build-Up Swim Specific distances over which you gradually increase your speed. For a build-up 100-yard swim, you start at a certain speed, gradually building to maximum or near maximum speed at the end of the 100.   Cool-Down Easy to moderate swimming following an intensive effort or race. The purpose is to rid the body of excess lactic acid and to reduce heart rate and respiration. May also be referred to as “recovery swimming.” “active rest/recovery.” or “warm-down”.   Descending Interval A set in which the interval (swim time plus rest) decreases with each repeat. A descending interval set of 5 x 100s may have send-offs of 2:00, 1:55, 1:50, 1:45, and 1:40.    Descending Set A series of the same distance in which your swimming times decrease with each repeat. Your time on a descending set of 4 x 50s on 1:00 may be :46, :44, :42, and :40.     DPS (Distance per Stroke) The distance you cover with each stroke. The longer your distance per stroke, the more efficient your stroke is. You can calculate this by dividing your distance swum by your stroke count over that distance.    Drill An exercise designed to improve the technique of a swimmer. Many drills focus on a specific part of the stroke. Often a coach may say, “Drill 25, then swim 25,” which means do a drill for 25 yards, then do the full stroke for the next 25 yards.    IM (Individual Medley) A swim in which you swim each stroke in the following order: butterfly, backstroke, breaststroke, and freestyle. Each stroke must be swum for one-quarter of the race distance.    Long Course Meters A pool that is 50 meters long.   Negative Split A swim during which the second half is completed faster than the first half.   OW (Open Water) Swimming that occurs outside of a pool, such as in a river, lake, or ocean.   Pace Typically expressed as time per 100, but can also be represented as time per 50 pace. Usually, you should swim at a pace that you can hold for a long time, rather than changing your pace drastically within a set (unless the set calls for it.   Pulling A swim during which only your upper body is used. Pulling generally implies the use of a pull buoy, a flotation device placed between your legs. Hand paddles are also often used on pulling sets.     RIMO (Reverse IM Order) A swim in which you swim in reverse IM order: freestyle, breaststroke, backstroke, and butterfly. Each stroke must be swum for one-quarter of the total distance.     Set A number of repetitive swims (repeats) at specific distances that typically involve an interval or a specific amount of rest. There is a limitless number of sets that vary in the number of repeats, distance, and interval. An example of a basic set is 10 x 100s @ 1:30.   Short Course Meters A pool that is 25 meters long. Because a meter is slightly longer than a yard, this is a longer distance than a short course yards pool, which should be accounted for determining intervals or examining race times   Short Course Yards A pool that is 25 yards long. This is the standard distance for most US pools.   Sprint Swimming at top speed in any given stroke.   SDK (Streamline Dolphin Kick) Dolphin kick performed in a streamlined position commonly performed after the start or a turn.   SKPS (Swim Kick Pull Swim) Abbreviation for a set that includes swim, kick, pull, and swim in that order.   SWOLF (Swim Golf) The sum of strokes taken and swim time, usually done for a 50. Trying to lower SWOLF helps improve stroke effectiveness.   Taper Training period designed to produce peak performance by a swimmer in a competition. A taper generally follows a higher-intensity phase and is a period during which a swimmer grows stronger through rest and recovery.   Test Set, aka Critical Swim Speed (CSS) or Critical Swim Velocity (CSV)   The exact same set that is typically done numerous times throughout the year to gauge the swimmer's progress throughout the year or year to year. The first time you do a test set it may be to get your base fitness level and from then on it gauges your improvements through training.   VO2 Max Set References the maximum amount of oxygen you can utilize while exercising. These types of sets involve swimming as fast as you can and then resting roughly twice as long as you were swimming. Repeat multiple times until you start to slow down significantly.     Warm-Up A period of swimming in which you acclimate and warm your muscles for faster swimming, which is important to prevent injury. During warm-up, you should generally experience an increase in heart rate and respiration.   Lap swim etiquette for all swimmers   1. Choose a lane according to your skill level Public pools usually have their lanes set up with designated speeds. These range from slower to faster swimmers and often include a lane for those doing physical therapy. Swim in the lane that feels like the best fit for you. Remember that skill level and speed are subjective—especially at a public swimming pool. Watch other swimmers who are already in the pool to help determine which lane is best for you. You might be swimming in the fast lane one day and in the medium lane the next, depending on who else is in the pool with you, Don't overthink the lane speed too much, and be sure to leave your ego in your locker. The speed label is only a guideline; if you find that you're being passed often by others in your lane, kindly move to the slower lane once you've finished your lap at the end of the pool. 2. Pick an empty lane first If there are multiple lanes available at your decided speed, choose an empty lane. It's bad lap pool etiquette to crowd a swim lane when it isn't necessary. 3. Enter from the ends of the lanes Never enter a swim lane from the side. Always enter feet first from the end of the lanes and never jump into the pool. Entering from the side or the middle of another lane can cause a collision or interrupt other swimmers. 4. Ask before entering a lane with someone If someone is already swimming in the lane, the best way to signify that you would like to join them is by dangling your feet in the water while sitting on the pool deck. The person swimming laps won't always stop their workout from talking to you—if they don't, fully submerge yourself into the lane only after they've swum past you and have had the chance to notice your feet. 5. Check the lane sharing method and lap swim direction Before you start swimming, check the lane sharing method and swim direction! The pool will typically post the preferred lane sharing method. If you're unsure, ask a facility staff member, a lifeguard, or another swimmer. There are two main lane sharing methods: split lane swimming and circle swimming. Split lane swimming Split lane swimming is when only two swimmers share a lane, and each swim exclusively on one side. They do not rotate in a clockwise or counterclockwise direction. Instead, they stick to one side of the lane and go back and forth on that side. Circle swimming Circle swimming is where swimmers swim (you guessed it) in a circle—either in a clockwise or counterclockwise direction around the lane. The direction of swimming may vary based on your geographical location. For example, in North America, swimmers will often swim in a counterclockwise circle (on the right side of the lane), and in Australia, swimmers will often swim in a clockwise direction (on the left side of the lane). 6. Give other swimmers space When sharing a lane, it's essential to give your fellow swimmers adequate space. When using the split lane approach, stay close to your side of the lane to avoid a head-on collision. When circle swimming, push off when the other swimmer is halfway down the lane. If there are more than two of you in the lane, try to time your push off so you're halfway between the swimmer ahead of you and the swimmer behind you. 7. Don't push off right before a swimmer turns Never push off the wall when another swimmer is approaching the wall to turn. Doing so is very poor lap swim etiquette, as it can easily result in a head-on collision or startle the oncoming swimmer. 8. Turn at the center This rule only applies to circle swimming. Make sure you turn at the center of the wall, especially when doing a flip turn! Doing this will help avoid head-on collisions and injuries. 9. Tap to pass If you need to pass the swimmer in front of you, tap them on the foot to let them know. It's proper pool etiquette for lap swimmers to pass on the inside of the swim lane. If you feel someone tap on your foot, don't stop swimming. Simply slow your stride and move closer to the outside of the lane (as much as possible). If your fellow swimmer gives you a tap just before the turn, yield to them at the wall. Move to the far side of the lane line (right side if you're swimming counterclockwise and left side if you are going clockwise) and let them pass. 10. Never stop in the middle of the lane Never stop in the middle of the lane and never grab onto the lane lines (also known as the lane dividers). Wait until you get to the wall if you need to adjust your swim cap, suit, or goggles. 11. Rest in the corners If you get tired during your swim, take a breather at a corner of the wall. Take breaks in the right corner for counterclockwise swims, and for clockwise swims, it is the left corner. 12. Be very careful when wearing hand paddles Hand paddles are made of hard plastic, so be mindful of your stroke when using them. Trust us; if you accidentally hit someone with paddles on, it won't feel good for either of you. 13. What strokes to avoid while lane swimming Certain strokes require more space than others. For example, butterfly and breaststroke use wide strokes that increase your chances of hitting someone else if you're sharing a lane. If you choose to swim either of these styles, you'll need to be very aware of others around you and time your strokes to avoid hitting oncoming swimmers. Backstroke is another swim style you may want to avoid if someone else is swimming in your lane. In this case, only swim backstroke if you're a skilled swimmer and are confident you won't veer into oncoming swimmers.   Get Gritty Tip: Making Happiness a Burden Let's talk about a trap so many of us fall into—the idea that happiness is something we have to earn. The Gap and the Gain by Dan Sullivan and Dr. Benjamin Hardy lays out a simple but profound truth: we often make happiness a burden by attaching it to a future achievement instead of recognizing the wins we've already had. Think about it—how many times have you told yourself, “I'll be happy when I hit that PR, finish that race, or finally feel like I belong in this sport?” That mindset puts happiness on the other side of an ever-moving goalpost. And here's the kicker: even when we reach that milestone, we don't stop. We just set a new one, and happiness gets pushed further away. This is The Gap. The endless space between where you are and where you think you should be. Living in the Gap means you measure yourself against an ideal that's always shifting, and no matter what you accomplish, you never feel like it's enough. Now, let's flip it. The Gain is about measuring progress backward—looking at how far you've come instead of how far you have left to go. When you recognize the small wins, the growth, and the lessons along the way, happiness becomes something you experience now, not something you defer to the future. So here's your challenge: Think back to where you were a year ago in your endurance journey—whether that's in triathlon, strength training, or even just in your mindset. What's one thing you can do today that your past self would be amazed by? Maybe it's a pace you used to struggle with that now feels easy. Maybe it's the confidence to call yourself an athlete. Maybe it's the fact that you showed up today. Write it down. Sit with it. That's The Gain—and that's where sustainable happiness comes from. Because if happiness is always waiting on the other side of achievement, you'll never catch it. But if you recognize the Gain, you'll realize it's been with you all along. TriDot Workouts of the Week:    “Broken 200s”   Session Note "Broken" swim sets consist of one or more rounds of efforts totaling a specific distance such as Broken 200s. Each 200 effort may differ in intensity, technique, and/or number of rests within the effort.   In addition to building fitness, these sets force you to maintain mental focus and be intentional with your intensity and technique.    Warmup 200 @ Z2 2 x 100 as 50 @ Z2/50 @ Z4 (20 sec) 4 x 50 as Odds Sighting every 5-6 strokes, Evens @ Z2 (15 sec)     Main Set 3 Rounds: 4 x 50 Desc 1-3 to Z5, hold 4 (30 sec) 2 x 100 @ Z4 (20 sec) 200 for time with or without paddles 100 @ Z1     Cool Down 6 x 50 as Odds Sighting every 5-6 strokes, Evens Choice (15 sec) 2-4 x 50 as 25 Drill/25 Free with your choice of drill Today's Fun Segment: Quick Q&A Sometimes I think we take for granted that our audience already knows who we are and what makes us tick, so this week I thought I'd throw in a fun “get-to-know-you” segment with a quick Q&A. So I'm going to ask you a couple of general and then a few personal questions! Don't worry, I'll share too

#476 What's in a swim stroke? Welcome Welcome to Episode #476 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.   February is our month to focus on swimming and I thought the highlight of today's show should be the Ask A Coach section. The question everyone asks is - “How can I improve my swim stroke?” We are going to talk about what that is today and the answer is going to blow your mind!    Heck yes! I couldn't agree more. The swim is oftentimes the barrier to entry for a lot of beginner triathletes and those who are interested in this sport. So, the timing of this topic couldn't be more perfect as most of us are gearing up for our next season!   But first, I'm bringing back the Dad joke…What do a dentist and a swim coach have in common?   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements Ask a Coach: What's the most important part of the swim stroke? Get Gritty Tip: The Power of a Misogi Challenge TriDot Workout of the Week - CSS Assessment: What, how, and why? Fun Segment: Like It, Love It, Leave It (Pool Edition)     Announcements:   FulGaz Virtual Group Ride Schedule - We are riding February 1st and we are riding the Pikes Peak ride on our FulGaz Virtual Group Ride.  Link to FulGaz Ride: Quick Start - FulGaz Group Code: 830238 Link to Teams: https://teams.microsoft.com/dl/launcher/launcher.html?url=%2F_%23%2Fl%2Fmeetup-join%2F19%3Ameeting_ZjkyYjc2ZTktYTNmOC00OTliLWE5NTItMGM5ZGRiMzI1MWEx%40thread.v2%2F0%3Fcontext%3D%257b%2522Tid%2522%253a%2522b66709e9-1b6a-4649-a18d-017b8a4b8aa7%2522%252c%2522Oid%2522%253a%2522a731b547-aa9a-4990-a6bc-527e8ce60a7e%2522%257d%26anon%3Dtrue&type=meetup-join&deeplinkId=ed09915f-7770-4919-8ef2-058af0139cdf&directDl=true&msLaunch=true&enableMobilePage=true&suppressPrompt=true   Join us on this FulGaz Ride. Start Here: https://fulgaz.com/quick-start/ 1 JOIN & DOWNLOAD FULGAZ Create an account to activate your 14-day FREE trial.  Then download the FulGaz from your favourite app store. FulGaz is compatible with iOS, Android, Windows, Apple TV or Mac. To see if your device is compatible with FulGaz check out our guide.   2 Connect your trainer Simply open FulGaz, hit “Get Started,” and then connect your devices via the button at the top of the homepage.   FulGaz is compatible with most smart trainers and smart bikes, speed sensors, and heart rate monitors. To see if your trainer is compatible, check out our guide.   QUICK START GUIDE 3 Let's ride With 2,000+ rides and new ones added weekly, there is something for every level of cyclist. Search for iconic rides or by country, time and difficultly.  Our NEW and TRENDING collections are also a great place to start.   Be social and join us on Teams too - https://teams.microsoft.com/dl/launcher/launcher.html?url=%2F_%23%2Fl%2Fmeetup-join%2F19%3Ameeting_ZjkyYjc2ZTktYTNmOC00OTliLWE5NTItMGM5ZGRiMzI1MWEx%40thread.v2%2F0%3Fcontext%3D%257b%2522Tid%2522%253a%2522b66709e9-1b6a-4649-a18d-017b8a4b8aa7%2522%252c%2522Oid%2522%253a%2522a731b547-aa9a-4990-a6bc-527e8ce60a7e%2522%257d%26anon%3Dtrue&type=meetup-join&deeplinkId=ed09915f-7770-4919-8ef2-058af0139cdf&directDl=true&msLaunch=true&enableMobilePage=true&suppressPrompt=true   303 Webinar Series Continues - February 4th 6-7 TriDot Pool School. We have Coach Brandy Ramirez to take us though the program and where you can find a TriDot Pool School near you!   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to Feb. 18 Coaches Corner - link   Upcoming Programming - Our February focus will be on swimming. Feb. 1 - FASST and essential pool equipment Feb. 8 - Webinar with TriDot Pool School Director, Coach Brandy Ramirez Feb. 15 - How to Read Swim Workout Feb. 22 - Open Water Skills   Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Triathletes, stop guessing and start progressing! At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to take the trial and error out of your training. Personalized workouts, next-level analytics, and seamless onboarding—it's all built to make you better, faster. Try it for two weeks FREE, then keep going for as little as $14.99 a month. The right training plan can change everything. Ready to see how far you can go? Click one of the sign-up links in our show notes today!  Ask A Coach: What's the most important part of the swim stroke? Hint, it's not the stroke. It's F.A.S.S.T. Setup (Rich): Swimming 101 in college, private in-pool lessons, professional assessments with video and coaches (eg, Swim Labs), reading books, Total Immersion, the pro in the lane next - these are all some of the ways that I tried to improve my swimming technique and form.    In July of 2022, I was invited to Dallas with the TriDot coaches at that time to pilot the TriDot Pool School. This was a program that had been in development for years and the coaches were going to be the students/subjects.   The greatest problems to overcome are drag and balance. At the core of the program is the foundation of the swim position that occurs between strokes. In fact, this program spends 90% of its focus on that position between strokes and maybe 10% on the stroke itself.   We are going to introduce the components of this position which we affectionately call F.A.S.S.T. Fingers flat and forward Arm stretched straight Shoulders and hips at 45 degrees Spine aligned from tail to crown with head facing down Thumb to thigh with palm to sky To really learn the FASST method, it helps to have long blade fins, snorkel and nose clips. Here are some links to what I generally suggest and are common at the pool schools. Amazon.com : Speedo Unisex-Adult Swim Training Fins : Sports & Outdoors Amazon.com : Speedo unisex adult Swim Training Bullet Head diving snorkels, Shocking Lime, One Size US : Sports & Outdoors Amazon.com : TYR Ergo Swimclip - Black : Nose Plugs : Sports & Outdoors   The nose clips are to keep water out of your nose while using the snorkel.   Get Gritty Tip: The Power of a Misogi Challenge What if you did something so difficult, so uncertain, that there was a real chance you might fail? That's the essence of *Misogi*—an ancient Japanese practice redefined by modern thinkers as a way to push boundaries, build resilience, and redefine what's possible.   The rule? Pick a challenge so big and audacious that there's at least a 50% chance you won't succeed. It should be something far outside your comfort zone, forcing you to confront your limits—and then go beyond them.   For multi-sport athletes, a *Misogi* isn't just about physical endurance. It's about mental toughness, adaptability, and proving to yourself that you're capable of more than you think. Maybe it's your first ultra-distance event, a self-supported adventure, or a challenge that removes the usual metrics and expectations.   For the everyday human? A *Misogi* might mean committing to something that genuinely scares you—signing up for a triathlon when you don't see yourself as an athlete, tackling a project at work that feels beyond your skillset, or even showing up in a space where imposter syndrome tells you you don't belong.   Here's the truth: You don't grow by doing what you already know you can do. Growth happens when you face uncertainty and decide to take the leap anyway.   So, what's *your* Misogi for 2025?     TriDot Workouts of the Week:  To kickoff our February theme on swimming, let's start with a TriDot Swim workout. Since this is an Assessment Week for both April and I, we thought we'd share the Critical Swim Speed assessment. We'll explain what the session is, how to pace it for your best results, how to calculate your Critical Swim Speed and how to track your progress. Warmup 4 x 25 Kicking With or Without Fins (15 sec) 4 x 25 FASST with Breathing (15 sec) 4 x 25 Pinocchio-Glove (15 sec) 4 x 25 FASST-1-FASST (15 sec) 4 x 25 Finger-Tip Drag Drill (15 sec) 4 x 25 Full Stroke Swimming Build to Z4 (15 sec)     Main Set 200 swim starting slow and gradually building pace from Z2 to Z4 for final 50; rest 2 min 1. Perform a 400 time trial effort from a push (not dive). 2. Recover for 10 to 15 minutes with easy swimming and rest. 3. Perform a 200 time trial effort from a push. Be sure to count your laps correctly. Your 400 time should not be faster than twice your 200 time. Balance of time @ Z2 with excellent form Be sure to enter/confirm your assessment results to update your training intensities and race projections.     Cool Down Balance of time @ Z2 and/or repeat warm up drills as time permits. How to calculate your CSS? Critical Swim Speed (CSS) is a measure of a swimmer's aerobic capacity and is calculated using the following formula: CSS (m/sec) = 200 / (time taken for 400m – time taken for 200m). CSS in meters per second can also be calculated using the following formula: CSS (m/sec) = (D2 - D1) ÷ (T2 - T1), where D1 = 50, D2 = 400, T1 = time for 50m swim in seconds and T2 = time for 400m swim in seconds. Swimming fast can be simplified into a physics equation: (S)peed = Stroke (L)ength x Stroke (R)ate. How to track your CSS? Use TriDot and let it do it automatically. Plus keep a SwimDot score of your percentile ranking, normalized and banded to show you against your peers. Keep a spreadsheet and build this formula into it.  We are happy to email you the CSS Logbook which includes a way to track what your 400 and 200 paces were, the ratio between the two and more. Simply go to the G2G Contact Us Page and send with the subject line CSS and we will get that right over to you. Guess what, Rich! It's that special time of the show where we have some fun as I take you through some fun and maybe, “not-so fun dilemmas.” It's time for…!  Today's Fun Segment: Like It, Love It, or Leave It! (Pool Edition) How It Works: You give your guest three pool-related training experiences. They must "Like It" (it's fine), "Love It" (can't get enough), or "Leave It" (never again!) by assigning one to each category. 1. Lane Etiquette Dilemmas Swimming with someone who constantly touches your feet Circle swimming with five strangers in a lane Getting stuck behind a slow swimmer with no passing room 2. Swim Gear Struggles Goggles that fog up mid-set A swim cap that keeps slipping off Wearing a wetsuit in the pool for “race simulation” 3. Pool Training Drills Endless kickboard drills Hypoxic breathing sets (fewer breaths per lap) Sighting practice in the pool (aka, looking like a dolphin) 4. Post-Swim Realities Smelling like chlorine for the rest of the day That intense hunger that hits 10 minutes after getting out Wet hair dripping down your back no matter how well you towel off 5. Annoying Pool Habits The person who sprints past you, then immediately slows down Mid-lane conversations that block the wall when you're trying to turn Someone doing butterfly in a crowded lane 6. Swim Set Preferences 10x100s on a tight interval A long, slow continuous swim IM (individual medley) even though you're only here for freestyle 7. Unexpected Pool Hazards That mystery warm spot in the water Hairballs floating toward you mid-lap The moment your goggles snap right before the main set   Closing: Thanks again for listening this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey! Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde Triathlon Fun Segments: Would You Rather? Ironman Confessions Like It, Love It, Leave It Transition Troubles   Shoutouts to: @genucan @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem #grit #grit2greatness #usatriathlon #wintertriathlon #breckenbiener  #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach

Welcome Welcome to Episode #475 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. We hope you enjoyed last week's interview with Coach Erin Carson of ECFIT. This week we continue our programming on strength with a focus on bike strength and the many ways to develop the strength and power that goes into the pedals, but also the considerations for how the bike beneath you plays a role in your best bike performance.  Plus, we have an all new segment called “Athlete Success Stories” that features an athlete, who through commitment, grit and courage, is finding breakthroughs and growth.   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements Feature Athlete Success Story: Laura Hammdorff Ask a Coach: What muscle groups to develop for the bike? Get Gritty Tip TriDot Workout of the Week - 3 Bike Power Building Workouts Fun Segment: “Transition Troubles: Winter Triathlete Edition”     Announcements:   FulGaz Virtual Group Ride Schedule - No change with the Rouvy announcement. If you hadn't heard, Rouvy has purchased FulGaz and IRONMAN will continue to partner with Rouvy. FulGaz is going to continue offering the same services for the foreseeable future.    Our next group ride will be February 1st and we are riding the Pikes Peak ride on our FulGaz Virtual Group Ride.    303 Webinar Series Continues - February 4th 6-7 TriDot Pool School. Every 1st Tuesday of the Month   Announcing Talk Tuesdays (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month.   Upcoming Programming - Our February focus will be on swimming. Feb. 1 - FASST and essential pool equipment Feb. 8 - Webinar with TriDot Pool School Director, Coach Brandy Ramirez Feb. 15 - How to Read Swim Workout Feb. 22 - Open Water Skills   Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnesscoaching Ask A Coach Sponsor: G2G Endurance Triathletes, ready to train smarter? At Grit2Greatness Coaching, we've teamed up with TriDot to bring you precision and progress. Sign up through either Coach April's or Coach Rich's TriDot links and enjoy seamless onboarding, personalized workouts, and cutting-edge analytics tailored to your goals.   Start with a 2-week free trial, then choose plans starting at $14.99 a month. With the right tools and support, you can achieve the extraordinary. Ready to see what's possible? Click the one of the sign-up links in our show notes to get started today!   Athlete Success Story: Laura Hammdorff Lead In (Rich): January continues our focus on strength. Last week we had Erin Carson of  ECFIT Performance Strength talk with us about strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events.    This week we are steering the conversation to bike strength and mobility programming. If you think we have the magic bullet for developing strength and power on the bike, think again. It takes work, from lots of angles and there is not a straight line to success, ever. How do strength programs, workouts, fueling, physical therapy, bike fit, components, riding apps, threshold assessments and so on factor into your power to weight ratio?    Here to help us unpack developing cycling strength and improving power on the bike is an athlete who I believe embodies “grit2greatness” and is an example of the resilience and tenacity it takes to achieve a goal. Yes we all have goals that we are working toward and the journey toward that goal seems long and winding. Part of the reason we close each episode with the call to “enjoy the endurance journey” is because the journey, not necessarily the finish line, is where we realize the most growth.    Introduce Laura Hammdorff: Laura Hammdorff is a competitive triathlete with an NCAA swimming and cross fit background. When we started working together last year we discussed her triathlon background and goals. Because we are focusing on developing bike power this week, this will be our theme to tell her story. Without giving too much away, it's my hope that by listening to Laura's journey you will find examples of how her grit and tenacity can give you a template for your journey   Discussion Questions to Laura (Rich and April take turns asking questions): Icebreaker - Two Truths and a Lie How would you describe your background in cycling compared to swimming, running and strength training? What was the steepest learning curve with cycling early on? What role did the Triple Bypass play in your development of power and resilience on the bike? How has working with a PT contributed to your development? How have injuries created challenges in your training and racing? Not just overuse, but also previous injuries and limitations? How has bike fit played a role in your performance? How has fueling played a role? How has thinking about the nuances of executing a workout (eg build into power, backloading stress, etc) played into your development? How's your relationship with the FTP? What have you learned about software platforms and their ability to engage and support doing the right training right? .  Ask A Coach: What muscle groups to develop for the bike? Setup (Rich): Here are the different phases of a bike pedal stroke and the muscles used during each phase: Downstroke (1 to 5 o'clock): This phase involves the quadriceps and the gluteus maximus. The primary action is knee extension and hip extension. Pullback (5 to 7 o'clock): The hamstrings and the gluteus maximus are engaged. This phase involves knee flexion and hip extension. Upstroke (7 to 11 o'clock): The hip flexors and the anterior tibialis are primarily used. The action here is hip flexion and knee flexion. Over-the-top (11 to 1 o'clock): The quadriceps and the anterior tibialis help to lift the pedal. This phase involves knee extension and hip flexion.   Get Gritty Tip:   Stop Sleepwalking Through Life    Do you ever feel like you're just going through the motions, like life is passing you by in a blur of routine and mental chatter? You're not alone. Scientists in the UK discovered that our brains have a kind of "autopilot" mode—a trance-like state where we zone out, consumed by trivial thoughts. It's like we're sleepwalking through life, and the result? Days, weeks, even years that feel hollow and forgettable.     Why does this happen? As we age, we fall into patterns. Experiences that once thrilled us now become automatic routines. Think about it: When was the last time you truly experienced something *new*? Remember how slowly time seemed to move as a kid? That wasn't just your imagination. Back then, everything was fresh. Every hour was an adventure, and your brain had to focus on learning, adapting, and figuring out how to respond.     Psychologist William James explained this beautifully in *The Principles of Psychology* over a century ago. He wrote about how, in youth, life feels vivid and stretched out, like an intricate journey. But as adults, our lives tend to shrink into the predictable.     Here's the good news: you *can* break out of this autopilot mode. The key? Newness. Novel experiences force us into the present moment. They snap us out of our mental trance because we can't predict what's coming next or how to respond.     And you don't need to meditate on a mountaintop to find this mindfulness. Learning something new—a skill, a hobby, even a sport—engages both your mind and body, pulling you fully into the moment. The journey toward mastery isn't just about achievement. It's about the fulfillment that comes from being completely engaged in the *process.*     Think of your life as a scrapbook. When you look back on it, what will you see? Is it full of rich, meaningful experiences that make time slow down? Or is it a blur of sameness? If the latter, it's time to wake up. Start saying yes to novelty. Break free from your routine. Add new skills, adventures, and memories to your life's scrapbook.     Because when you take inventory on your life, you'll want to see a collection of stories that prove you *lived.*     TriDot Workouts of the Week:    Here are 3 incredibly powerful workouts for building bike power: Power Intervals, Big Gear Work and 30-30s   Power Intervals Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4     Main Set 2 x 7 min @ Z4 ~70 rpm (3 min) 1 x 3 min @ Z2 1 x 10 min @ Z4 > 90 rpm Balance of time @ Z2 Big Gear Work   Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4     Main Set Dismount 30 sec Squats (shoot for 1/second) 30 sec Isometric squat Mount quickly w/o recovery 1 x 3 min @ Z5 in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount Dismount 45 sec Squats (shoot for 1/second) 60 sec Isometric squat Mount quickly w/o recovery 2 x 1 min @ Z5 (60 sec) in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount Dismount 60 sec Squats 30 sec Isometric squat Mount 5 min @ Z2 Balance of time @ Z2 30-30s   Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4     Main Set 4 sets of 4 x 30 sec @ Z5+ (30 sec @ Z3) with 2 min @ Z2 rest between sets Balance of time @ Z2   That's this week's TriDot workout of the week! Give it a go and tell us about your experience!   Today's Fun Segment: Transition Troubles (Winter Triathlete Edition) Concept: Players navigate a series of humorous and absurd challenges they might encounter during a triathlon transition. You describe a scenario, and they have to choose how they'd handle it. The Shoe Switcheroo: You reach T2 and realize your running shoes are missing, but there's a pair of Yeti slippers sitting in your spot. Do you: a) Wear the slippers and hope for the best. b) Run in your bike shoes. c) “Borrow” a random pair of shoes from someone else's transition area. The Snack Attack: Your nutrition bag was replaced with a box of donuts. Do you: a) Eat the donuts and enjoy the sugar rush. b) Offer them to other athletes as a goodwill gesture / barter. c) Ignore the donuts and power through without your planned nutrition. Helmet Havoc: You find your helmet filled with shaving cream. Do you: a) Scoop it out with your hand and put it on anyway. b) Run back to the start to see if someone will lend you a helmet. c) Smear the shaving cream on your face like war paint and declare yourself ready for victory! Ski Struggles: You're ready to start the ski leg, but you see that someone has put peanut butter on the underside of your skis. Do you: a) Attempt to ski anyway and hope the pb melts off. b) Lick the peanut off (protein boost, right?) c) Use it as ski wax, and convince others that it's a secret performance hack.   Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde   Shoutouts to: @genucan @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem #grit #grit2greatness #usatriathlon #wintertriathlon #breckenbiener  #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach  

#474 Erin Carson Strength and Mobility It's another exciting week in the 303 my friends. We had an amazing webinar with Coach Erin Carson of ECFIT. It was so wonderful to share this secret weapon with our athletes and the 303 listeners who joined us on Tuesday night. Having had Erin Carson on my TV in my home gym for the last 7 months or so, it was strange to see her sitting at a desk. I should have put out a betting pool on how many minutes she could sit in her chair without getting up to demonstrate something. Spoiler alert, it happens at 35:57 into the video. Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!  Announcements: FulGaz Virtual Group Ride Schedule - Our next group ride will be February 1st and we are riding the Pikes Peak ride on our FulGaz Virtual Group Ride. I rode from mile 12 to the top last weekend and it took me 1:20ish to get to the top 5 miles.  the 1st Saturday of every month. April, tell us what ride we are doing on February 1st. Upcoming Programming - Our January on strength and mobility and we are super grateful to have Erin Carson as a part of this programming to share her expertise on strength, stability and mobility. Next week we will talk about which muscles you are recruiting through the bicycle pedal stroke and what you can do to build that strength.  303 Webinar Series Continues - February 11th 6-7 TriDot Pool School Talk Tuesdays (aka Office Hours) with Coaches April Spilde and Rich Soares. Every Tuesday  Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnesscoaching Ask A Coach Sponsor: G2G Endurance Triathletes, ready to train smarter? At Grit2Greatness Coaching, we've teamed up with TriDot to bring you precision and progress. Sign up through either Coach April's or Coach Rich's TriDot links and enjoy seamless onboarding, personalized workouts, and cutting-edge analytics tailored to your goals.   Start with a 2-week free trial, then choose plans starting at $14.99 a month. With the right tools and support, you can achieve the extraordinary. Ready to see what's possible? Click the one of the sign-up links in our show notes to get started today!   Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde   Interview: Erin Carson Erin Carson is Founder and Head Coach ECFIT Performance Strength.  As the head coach for ECFIT she provides strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events. Her clients include world champions and olympians as well as everyday athletes seeking excellence.  Get Gritty Tip: Embrace the Recovery (even when it isn't pretty) Resilience isn't about avoiding failure—it's about how you recover. Every stumble in training, whether it's a missed workout, a bad race, or a tough session that didn't go as planned, is an opportunity to rebuild stronger. Reframe setbacks as stepping stones. Ask yourself: What did I learn? How can I grow? As triathletes, we build resilience by leaning into discomfort and using it to fuel our comeback. Remember, the path to greatness isn't linear—it's the grit to keep going that sets you apart. Reflective Questions: What is one lesson I can take away from my most recent setback or challenge?   How do I typically respond to adversity, and what small shift can I make to approach challenges with a growth mindset?   What support or tools can I use to help me come back stronger the next time I face an obstacle?   Remember, the difference between stumbling blocks and stepping stones is how you use them. TriDot Workout of the Week:  TriDot Workout of the Week - MAV Shuttles Warmup ~10 min @ Z2 with 3-4 x 20 sec Strides Main Set Priming: 4 min progression run ending with last 1 min @ Z4 2 Rounds (3 min @ Z2): 6 x 20 sec @ Z6 Effort (20 sec @ Z1) Z6 pace is as fast as you can go and complete the session with relatively consistent efforts. Balance of time @ Z2 Session Note Accelerate from a stop to 'fast' for a 20-second total effort with great form. This is followed by a very slow jogging recovery for 20 seconds. This session can be done in a 'shuttle' format where alternating 20-second fast efforts go back and forth across the same stretch of space. eg. Run your first 20-second fast effort from Point A to Point B. From Point B, do your jogging recovery as an out and back returning to Point B at the end of 20 seconds. Your next 20-second fast effort will be from Point B back to Point A. The following recovery will be an out and back jog from and returning to Point A. Repeat the back-and-forth pattern for the prescribed number of fast efforts. The goal and motivation is to run fast enough for each 20-second fast effort to be able to cover the same distance without slowing down toward the end of the session. Older and heavier athletes should be careful to take smaller, quicker steps during acceleration...not longer more intense, stressful strides. Stay tuned, train informed, and enjoy the endurance journey!  

#473 USAT Winter National Championship  Welcome Welcome to Episode #473 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.   We are excited to have USAT CEO, Victoria Brumfield and USAT Director of Constituent Engagement, Liz Koller joining us to talk about the USA Triathlon Winter National Championship coming up February 15-16 in Breckenridge, Colorado.    This conversation was so much fun and definitely the highlight of my week!   Shoutouts to: @genucan @usatriathlon @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem #grit #grit2greatness #usatriathlon #wintertriathlon #breckenbiener  #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements Feature Interview with Vic Brumfield and Liz Kollar Get Gritty TriDot Workout of the Week - Bike Step Ups Would You Rather? Winter Triathlete Edition Like, Love, or Leave It! (got great feedback from some of my athletes on this) (can't wait to hear! We'll rotate this segment in again soon

The guys announce their signature 2025 event: COTA in Austin, TX! They debate non-SUVs for Craig in Boston, who needs a hatchback for his growing family. Then, Hal in Chicago drives quite a lot, and wants something better than an Audi Allroad to battle winter and road salt. Social media questions ask if the shutdown of Canoo is ruining future plans, what makes the Z4 better than the M240i, and what's the guys' Christmas tradition they're most excited for? Please rate + review us on iTunes, and subscribe to our two YouTube channels. Write us with your Car Debates, Car Conclusions, and Topic Tuesdays at everydaydrivertv@gmail.com or everydaydriver.com. Don't forget to share the podcast with your car enthusiast friends! Learn more about your ad choices. Visit megaphone.fm/adchoices

--- Olá Bom Dia, ALEGRIA! --- The Man in The Minho appears to be in Barcelona today! --- John Heimbach AKA 'João Do Norte' is with us for a Northern update from Ponte De Lima, which celebrates 900 years of existence in 2025 --- Carl has some unusual 'Try Something Portuguese' treats --- John also reporting back on life with a BMW Z4 on those northern open roads --- Another window will be opened on the G-Meme-P! advent calendar --- And of course your comments, questions & suggestions in the chat, with pics and vids to (00 351) 913 590 303 --- Want to create live shows like mine? Try https://streamyard.com/pal/d/4668289695875072Become a supporter of this podcast: https://www.spreaker.com/podcast/the-good-morning-portugal-podcast-with-carl-munson--2903992/support.

Porsche es una de las marcas más aspiracionales… un verdadero mito. Y son caros… en realidad, caros no… ¡muy caros! Y muchos de vosotros me habéis preguntado si de verdad valen lo que cuestan. Otros, más directos, me habéis preguntado si los Porsche no son un timo… ¡Pues vamos a verlo! Procuraré estar a la altura, así que también seré directo. Uno de vosotros, con el que hablé cara a cara, me dijo abiertamente que, según él, los Porsche serían un timo… si no fuese por el argumento que te vamos a dar al final… y que los más espabilados imagináis. De momento, vamos a analizar la gama Porsche que podríamos dividir en 3 grupos y dos singularidades. Los tres grupos son coupés, los 718; berlinas, los Panamera; y SUV, los Macan y Cayenne. Arrancamos con las singularidades: La primera el 911 y su amplia gama que va desde el “sencillo”, con muuuchas comillas, 911 Carrera, hasta el 911 GT3 RS, con otras versiones Carrera T, Cabriolet, Targa, Turbo y GT3 a secas… desde unos 150.000 € hasta unos 315.000 €. Para bien o para mal, este modelo con motor trasero, como alardea Porsche en su página de configuración, no tiene realmente un rival directo. Incluso los rivales son otras cosas: Por ejemplo, ¿me compro un 911 o una casa en la playa? o ¿me compro un 911 o un barco? La segunda singularidad es el Taycan 100x100 eléctrico, en versiones “berlina deportiva” o una especie de Break deportivo, con potencias que van desde los 408 CV a los 1034 CV de la versión “Turbo GT” … me parto de risa, que morro poner el apellido Turbo a un coche eléctrico… vivir para ver. Los precios en España van desde 105.000 € a los 250.000 € de la versión Taycan Turbo GT con Paquete Weissach… ¿Visteis el podcast titulado “Eléctrico y con 605 CV… ¿una estupidez?” En ese podcast que hablaba del Hyundai Ioniq 5N decía que este eléctrico de 650 CV y 78.000 € me parecía una estupidez… si elevamos la apuesta a 1.034 CV y un cuarto de millón de euros… se me acaban los adjetivos. La gama “seria”. Así que para mí la gama sensata de Porsche, si es que puede llamarse sensata a una gama de coches con estos precios, se reduce a cuatro modelos: 718, Panamera, Macan y Cayenne. Os comento la estructura de este podcast: Vamos a comparar los datos más relevantes de tres Porsche con modelos rivales equivalentes y vamos a ver si de verdad valen lo que cuestan. Un detalle: He puesto los precios de tarifa en España con el equipamiento de serie… por mi experiencia si igualamos el equipamiento…. sale perdiendo Porsche. Lo haremos en nuestra “Pizarra Hermética”. He elegido un rival que me ha parecido interesante para uno de los modelos Porsche de cada categoría… ¡vamos con ello! Deportivos y cabrios: Porsche Boxster vs. BMW Z4 M40i Como rival del Porsche 718 Boxster PDK he elegido al BMW Z4 M40i. He tenido oportunidad de probar ambos coches, el Z4 por gentileza de BMW y el Porsche por gentileza de un miembro que quiere permanecer anónimo. Para mí el Porsche tiene dos ventajas, una discutible y otra indiscutible. La indiscutible: Pesa un 11 por ciento menos y para mí, obseso del peso, es una diferencia considerable… eso sí, que pagas con un motor de poco caché y menor par y potencia. No se puede querer todo. La discutible: El motor central. ¿Por qué discutible? Porque, aunque soy un amante del motor central, para ir por la calle, no me parece una ventaja definitiva. Cierto, el reparto de pesos es perfecto, pero el comportamiento es más delicado, repercute en la habitabilidad y en el maletero y en cuanto a seguridad pasiva, en caso de choque… mejor tener el motor delante. Las ventajas del BMW las he resumido en cinco puntos que voy a enumerar: Motor: ¡No hay color! Mas potente y refinado… y gasta menos. Prestaciones: ¡que no te engañe la velocidad punta! Usabilidad: incluida espacio, habitabilidad y maletero… ¡no hay color! Discreción: Algo que para algunos puede ser un defecto, pero para mí una ventaja. Precio: O mejor, relación entre el precio y lo que te dan… porque el Porsche viene “pelado” y las opciones son caras. Así que está claro, para mí es mejor compra el BMW Grandes SUV: Porsche Cayenne vs. Audi Q7 55 TFSi Quattro Como rival para el Porsche Panamera 4E-Hybrid he elegido al Audi Q7 55 TFSi Quattro que es ¡nada menos que un 26 por ciento más barato! Mucho dinero. ¿Y da más el Porsche? Acelera peor, tiene un poco menos de maletero y un 4 por ciento más de potencia. El morbo de esta comparativa es que son, en realidad, casi el mismo coche con casi el mismo motor, pero uno un 25 por ciento más barato que el otro. De nuevo, con las cifras a la vista, es mejor compra el Audi. Berlinas deportivas: Porsche Panamera 4 E-Hybrid vs Mercedes Benz AMG E53 Hybrid 4 Matic Para rivalizar con el Panamera Híbrido hemos ido a un coche de una de las maras que mejores híbridos fabrica: Mercedes-Benz. El modelo escogido es el AMG E53 Hybrid 4 Matic que pese a ser AMG, híbrido y tracción total, cuesta un 11 por ciento menos que el Porsche… y ofrece mucha más potencia y mucho más par. Solo penaliza en un maletero algo más pequeño… De nuevo, cifras en la mano… pierde, otra vez, el Porsche. No todo son cifras. Decía al comenzar que uno de vosotros me dijo que los Porsche serían un timo si no fuese… cito literal, “por qué tú puedes timar a otros”. Yo voy a ser más fino y creo que más justo. Hablemos de lo que cuesta un coche porque siempre digo lo mismo: No vale lo que pagas, sino la diferencia entre lo que pagas y lo que te dan cuando lo vendes. Esta es la clave en un Porsche: Cuestan caros, pero lo venderás caro. Cierto que esto funciona muy bien en un 911, muy mal en un Taycan y entre medias… hay de todo. Pero igual que mucha gente paga en un coche nuevo por tener la marca Porsche, también la hay y más aún, que pagan por tener la marca un su coche comprado de segunda mano… En mi caso, mis “dos” opiniones como periodista y como aficionado, en este caso coinciden: Creo que los Porsche en general son coches excepcionales… pero, sencillamente, no valen lo que cuestan… es más efecto “Rolex” que ventajas realmente objetivas. No obstante, lo digo siempre, ¿Quién soy yo para decir a nadie lo que debe hacer con su dinero? Si tu sueño es un Porsche y puedes comprarlo, ¡adelante! Yo te doy la info y tú tomas tus propias decisiones.

The Z4, completed by Konrad Zuse in 1945, is a computer with a wild story. It was made from scrounged parts, survived years of bombing raids, moved all around Berlin, and eventually took refuge in basements and stables. In this episode we will follow the Z4's early days, and look at how it fits into the larger picture of Zuse's work. Along the way there is looting, rumors, and even... IBM! Selected Sources: The Computer, My Life - Konrad Zuse's autobiography https://web.archive.org/web/20090220012346/http://delivery.acm.org/10.1145/370000/361515/p678-bauer.pdf?key1=361515&key2=3342588511&coll=&dl=acm&CFID=15151515&CFTOKEN=6184618 - Plankalkul, F.L. Bauer and H. Wossner https://ieeexplore.ieee.org/document/9787324 - Architecture of the Z4, Rojas

Voltamos aos episódios com convidadas, e desta vez temos connosco a Z4 do PV Colégio Efanor, Inês Pereira. Um episódio onde abordamos o desenvolvimento da carreira da Inês, e como o trabalho de ginásio foi um complemento de extrema importância para a carreira dela. Podem seguir a Inês no instagram no perfil dela (@inespereira77) e já sabem que fico à espera das vossas mensagens e feedbacks no meu próprio perfil (@martahurst). Cá estaremos na próxima quarta-feira!

Hello and welcome to Front End Chatter, Britain's nerdiest motorcycling podcast with him Martin Fitz-Gibbons, and him, Simon Hargreaves, supported in our double century of biking chatter by Bennetts, the UK's best bike insurance bods of whom let it not be said by any man nor woman nor anyone in between that they take the money and thank you very much. Bennetts put more back into biking than any other insurance company by an absolute country mile, and that's a fact. For example, there's BikeSocial.co.uk, the website with the news, reviews and booze, and Bennetts' mighty YouTube channel with tons of cool consumer content, and bikeclub.bennetts.co.uk – a forum to ask your questions and find your answers.  Right, welcome to Episode 200 – or not, as it turns out – of the podcast... and to be honest, it's a tough listen. For a start, we're both a bit under the weather, and then we completely geek-out over a three-cylinder Honda concept bike for like, about an hour, of informed speculation (him) and idle ignorance (me). And if it's going to make any sense at all you really need to be looking at the pics of the bike while we natter, and have watched the video of which we speak. Here, if you're interested (and I really don't blame you if you're not) are some links to where you can find this stuff:  Video is here: https://youtu.be/nkv9CGYHdik?si=SIwQ7Fw2rCBguMUm Pics are here: https://global.honda/en/newsroom/news/2024/c241105ceng/image_download.html?from=newslink_media We encourage you to look at them as we speak – otherwise everything we say makes even less sense than it would otherwise.  We also mention a few other things, like Suzuki's wonderful new (no, they really are) DR-Z4 and DR-Z4SM – a pair of deliciously simple green-lane and urban supermoto 400cc singles. Yes please.  We also natter about KTM's ongoing financial woes, plus the revamped 1390 SDGT and 390 Adventure. And a few other new bikes, and more musings from the FECsack – please keep your missives, thoughts, queries and offers of help with the garden coming to:  anything@frontendchatter.com Thank you for making it this far, and fingers crossed we won't be quite so ill and tedious on the next one. Aye! @SimonHbikes @Mufga

A derrota de Guilherme Boulos (PSOL) na disputa pela Prefeitura de São Paulo provocou uma espécie de caças às bruxas nas fileiras do PT em busca dos culpados pelo fracasso do candidato apoiado pelo partido do presidente Luiz Inácio Lula da Silva. Uma reunião da Executiva Nacional do PT, ontem, foi marcada por críticas ao governo, lavagem de roupa suja em público e duras cobranças a respeito da necessidade de um “reposicionamento” da legenda após as derrotas sofridas nas eleições municipais. O ministro de Relações Institucionais, Alexandre Padilha, foi duramente atacado durante o encontro por ter dito que o PT “não saiu ainda do Z4 [zona de rebaixamento] que entrou em 2016 nas eleições municipais”. A presidente do partido, Gleisi Hoffmann, criticou publicamente a declaração do ministro. Já o PSD, foi o partido que elegeu o maior número de prefeitos no pleito municipal e avançou principalmente sobre redutos consolidados do PSDB, do MDB e do União Brasil. Entre as 887 prefeituras conquistadas pelo PSD, 236 eram gerenciadas há 12 anos ou mais por uma das três siglas. Em entrevista à Rádio Eldorado o cientista político e professor da FGV Carlos Pereira disse que discursos extremistas “ficaram caducos” e avaliou que o PT e o bolsonarismo terão que buscar novas estratégias para 2026 após o avanço da centro-direita.See omnystudio.com/listener for privacy information.

Ufa! Ganhamos duas seguidas e estamos fora do Z4! Que a gente não volte nunca mais! O risco ainda é grande, mas esse respiro era preciso. Memphis mostra liderança, joga 90 minutos e não se esconde na hora de bater penalidade. Gabi Portilho na premiação da FIFA! Os desafios da Sul Americana e do derby na próxima rodada do Brasileiro. SIGA A IRMANDADE! https://linktr.ee/irmandadecorinthiana

Estamos fora da Copa do Brasil, mas o jogo da vida contra o Athlético-PR a gente ganhou! Sofremos, verdade, mas no final levamos os três pontos. Ainda no Z4, mas aos poucos, devagar, estamos saindo. Memphis marcou seu golaço e foi importante. Essa semana tem a Sul Americana, mas novamente o jogo da vida é na segunda (28/10) contra o Cuiabá. E as BRABAS ganharam mais uma libertadores! SIGA A IRMANDADE! https://linktr.ee/irmandadecorinthiana

O gol que levamos no final da partida contra o time do DVD manteve o Corinthians no Z4. Será que vamos sair dessa lama? Agora tem a data FIFA e um tempo sem jogos. Memphis foi titular pela primeira vez e mostrou talento. Ryan renovou contrato e quebrou o pé. Ramon tá acertando mais ou errando mais? As BRABAS jogam a Libertadores. E o patrocinador pode dar mais dor de cabeça pro Augusto Melo. SIGA A IRMANDADE! https://linktr.ee/irmandadecorinthian

O Brasileirão entrou na sua reta final e o Fortaleza chegou ainda na briga pelo título. O Bahia vem na sequência querendo garantir seu retorno para a Libertadores, enquanto o Vitória enfim respirou fora do Z4.Pela Série B, o Sport e Ceará enfim se reencontraram no caminho da briga pelo acesso, assim como o CRB parece ter acordado na luta contra o rebaixamento.Pela Série D o Retrô garantiu seu título inédito, mostrando que seu projeto vem se consolidando, mas a frustração do fim de semana ficou mesmo na Série C com a eliminação do Belo. Depois de uma grande campanha na primeira fase, o alvinegro da estrela vermelha amargou a pior campanha da segunda fase e seguirá na terceira divisão em 2025.

O Corinthians teve uma semana PERFEITA. Saiu com vantagem na Sul Americana, ganhou bem no Brasileiro (ainda no Z4) e as brabas gritaram “É CAMPEÃO” de novo! Desse jeito, esse time não cai. Vai sair dessa zona e pode ainda ganhar uma taça. E o Memphis? Estreou bem. E o Romero? É decisivo. E o Garro? Joga muito. Dá o play e vamos falar do Corinthians que deu gosto essa semana. SIGA A IRMANDADE! https://linktr.ee/irmandadecorinthiana

Clown Politics Broadcast War CriesThe Ochelli Effect 6-19-2024 Juneteenth NewsChuck does a solo show and covers selected stories on a Wednesday.LINKS to The Info Sausage Anthony Hudson (Michigan)https://ballotpedia.org/Anthony_Hudson_(Michigan)https://youtu.be/wBep--hb-Z4?si=Z6lIZPjqoS8E75haMEDIA MADNESS MINUS AJhttps://apnews.com/article/mirrored-monolith-nevada-utah-086adae79f3ea76770ad832da215e8f1?user_email=ed25f7cfbbec31d9f558e8542612e74d44e150b26f06f36df1bfd18e8e286cdd&utm_medium=Afternoon_Wire&utm_source=Sailthru_AP&utm_campaign=AfternoonWire_June18_2024&utm_term=Afternoon%20Wirehttps://onestupidfuck.com/project 2025https://www.project2025.org/AJ featurehttps://apnews.com/article/alex-jones-sandy-hook-lawsuit-3ccd113496caee18a085dfa54c6e6c0ehttps://www.youtube.com/watch?v=vv6ns88gJZkhttps://www.youtube.com/watch?v=rnAgMe_DtAghttps://apnews.com/article/alex-jones-infowars-bankruptcy-sandy-hook-0c3576e3c4bd853ac2cc5342118fca8cBe Heard about this or anything you wish, for as long as The Friday Night Open Mic continues on Ochelli.com.Friday Night Open Mic NEEDS YOU! Call in and BE THE EFFECT!1(319)527-5016Would you pay to pick the topic or theme for Fridays? Let us knowblindjfkresearcher@gmail.comOchelli Effect Friday Night Open Mic 8-10 pm EasternListen/Chat on the Sitehttps://ochelli.com/listen-live/TuneInhttp://tun.in/sfxkxAPPLEhttps://music.apple.com/us/station/ochelli-com/ra.1461174708Friday Night, Are You awake yet?Ochelli Link Treehttps://linktr.ee/chuckochelli

O Baião dessa semana analisou os extremos da Série C, com Belo líder e CSA, Sampaio e Floresta no Z4. Além disso, tem Bahia na ponta do Brasileirão, CRB e Sport se dando mal na Série B e um pitaco sobre a final do Nordestão.

Die Schweiz spielt in den 50er-Jahren ganz vorne mit bei der Entwicklung des Computers. Der erste Schweizer Computer, die ERMETH der ETH Zürich, wird unter Professor Eduard Stiefel entwickelt, der damit Pionierarbeit leistete. Es ist der erste programmierbare Rechner in Kontinentaleuropa. Zunächst wird in der Schweiz ein Computer des deutschen Pioniers Konrad Zuse getestet: Die Zuse Z4. Im Krieg teilweise zerstört, restauriert sie Zuse in Zürich, wo sie dann mietweise einige Jahre im Hauptgebäude der ETH steht. Die Versuche mit der Z4 sind die Basis für den ersten Schweizer Computer, die ERMETH. Die «Elektronische Rechenmaschine der ETH Zürich», wird in den 50er-Jahren entwickelt. Professor Eduard Stiefel, damaliger Leiter des 1949 gegründeten Instituts für angewandte Mathematik, schickt seine beiden Assistenten zu Forschungszwecken in die USA. Ambros Speiser und Ernst Rutishauser sollen Informationen sammeln, um zurück in der Schweiz den ersten helvetischen Computer zu bauen.  1956 geht die ERMETH in Vollbetrieb. Die Anwendungsmöglichkeiten sind breit, von wissenschaftlichen Berechnungen, mathematischen Problemen bis hin zu ganz praktischen Anwendungen in Bereichen der Statik. Der amerikanische Computerhersteller IBM wird auf die Entwicklungen an der ETH aufmerksam und fängt an, Talente abzuwerben. Da die Schweizer Industrie offensichtlich das Potenzial der Rechenmaschinen nicht erkennt und die ETH ihre Kreationen nicht kommerzialisiert, bleibt die Schweiz rasch hinter grossen Computernationen, allen voran den USA, zurück. Die ERMETH wird im Jahr 1963 durch einen amerikanischen Computer ersetzt.  Heute steht der erste Schweizer Computer im Museum für Kommunikation in Bern. _ (00:00) Intro (01:48) Anfänge in Deutschland (03:01) Ein deutscher Computer wird in die Schweiz geholt (05:10) In den 50ern gibt es weltweit kaum Computer (07:08) Der deutsche Computer Z4 im Einsatz in der Schweiz (09:32) Ein Schweizer Computer wird entwickelt (13:14) Die ERMETH geht in Betrieb (16:16) IBM wirbt Schweizer Talente ab (17:20) Warum die Schweiz nicht zur Computernation wurde (21:45) Angst vor Rechenmaschinen? (22:45) ERMETH-Entwickler blickt in die Zukunft (24:07) Das Ende der ERMETH (25:06) Schluss _ Feedback, Fragen oder Wünsche? Wir freuen uns auf Nachrichten via zeitblende@srf.ch – und danken fürs Weiterempfehlen dieses Podcasts. _ Gesprächspartner: * Juri Jaquemet, Sammlungskurator für Informations- und Kommunikationstechnologien beim Museum für Kommunikation in Bern Ausserdem in Archivaufnahmen zu hören: * Ambros Speiser (1922-2003), Technischer Leiter beim Bau der ERMETH, aus dem SRF-Archiv und dem Archiv des Museums für Kommunikation (ADOK_0016) * Werner Schneider (1935-2021), als Student Nachtoperateur der ERMETH, aus dem Archiv des Museums für Kommunikation (VDOK_00112) _ Literatur: * Henger, Gregor (2008): Informatik in der Schweiz: Eine Erfolgsgeschichte verpasster Chancen. Zürich: NZZ Libro. * Museum für Kommunikation Bern (2001): Loading History - Computergeschichte(n) aus der Schweiz. Nr. 1. Zürich: Chronos Verlag. _ Links: * srf.ch/zeitblende * https://blog.nationalmuseum.ch/2018/02/ermeth-computer-made-in-switzerland/ * https://etheritage.ethz.ch/2020/10/05/bedienungsanleitung-des-legendaeren-computers-zuse-z4-entdeckt/ * https://library.ethz.ch/standorte-und-medien/plattformen/kurzportraets/eduard-stiefel-1909-1978.html _ Autor: Silvan Zemp

In today's episode, Horatiu and Nate delve into various BMW topics, spotlighting the new BMW Z4 M40i with a six-speed manual. Horatiu had the opportunity to test-drive a prototype version of the car and will share his insights on the revamped manual and the overall driving experience of the Z4. Next on the agenda is the BMW iX M60, exploring the realities of living with an electric car, the charging process, and more. Nate recently took the BMW 760i for a spin, and he offers his perspectives on the luxury aspects of the new 7 Series. To wrap things up, we shift our focus to the Tesla Cybertruck, sparking a conversation about whether BMW should consider building a luxury pickup truck in the future. It's an episode brimming with information, so buckle up and give it a listen!

• Seja membro do canal e tenha acesso a conteúdo exclusivos: https://www.youtube.com/channel/UC-8ypkChpJukKCflpr_6_nQ/join A última rodada do Brasileirão está chegando... Na briga pelo título, o Palmeiras encaminha a conquista após vencer o Fluminense e apenas se o Galo tirar 8 gols de saldo, a equipe de Abel Ferreira perde a taça. Na luta contra o Z4, o Cruzeiro garantiu a permanência; enquanto Vasco, Bahia e Santos lutam para fugir da 17ª colocação. O que esperar destas equipes? Analisamos no Código BR da semana. • Quer se tornar um analista tático? Conheça os cursos do Footure: https://footure.com.br/footure-lab/​​​​ SOBRE O FOOTURE Somos uma empresa no ramo do futebol dividida em três áreas: comunicação e análises táticas, cursos e análise de mercado para clubes, jogadores e agentes. Aqui no YouTube, vocês irão encontrar análises táticas de times e jogadores, explicações sobre conceitos táticos e ainda dois podcasts — um debatendo o futebol brasileiro e o outro entrevistando personagens do esporte. #Brasileirão #Título #Rebaixamento

Arnaldo Ribeiro, Eduardo Tironi, José Trajano, Juca Kfouri e Mauro Cezar Pereira analisam o Palmeiras com a mão na taça do Brasileirão e as declarações de Abel Ferreira detonando o gramado sintético do Allianz Parque, além de não cravar que fica. O que levou Flamengo e Galo a ficarem distantes, a festa no Maracanã para as despedidas de Filipe Luís e Rodrigo Caio, além da situação na briga contra o rebaixamento, que tem o Bahia de Rogério Ceni no Z4, enquanto Santos e Vasco também podem cair.

Cruzeiro ainda não define permanência na Série A, mas empate com Furacão mantém equipe longe do Z4. Torcida gostou da atuação e aplaudiu! Será que luta acaba já no domingo? Com Henrique Fernandes, Rodrigo Franco, Guilherme Macedo e Fernanda Hermsdorff.

O Bate-Pronto desta segunda-feira falará tudo sobre os jogos deste fim de semana pelo Brasileirão. O Corinthians frustrou, só empatou em casa com o lanterna América-MG e segue muito ameaçado na luta contra o rebaixamento à Série B. O Flamengo, por sua vez, fez 1 a 0 no Vasco no Maracanã, venceu a segunda sob o comando de Tite e ainda sonha com o título brasileiro. Já o Santos deu um vexame histórico, foi humilhado por 7 a 1 pelo Internacional e está afundado no Z4. See omnystudio.com/listener for privacy information.

The sun's out and it's hot, so of course it's a perfect time to hear the latest episode of the Unnamed Automotive Podcast, especially since we've got one of the few sub-$100k roadsters left on the market to discuss. To save you the trouble of guessing, we'll just say it's the drop top Toyota Supra, aka the 2023 BMW X4, which has been lightly refreshed ("kinda" according to Benjamin.) The Z4 has apparently gotten quicker thanks to the fusion of some some German and Japanese witchcraft, and Benjamin has more than a few things to share about his experience in one of the few luxury droptops available. Then Sami chimes in to talk about the refreshed 2024 Kia Seltos X-Line, which gets a rugged new design, and an upscale looking interior. But Sami isn't convinced that this is the best Is can do, so be sure to hear what is making him tick about this Korean subcompact. Finally the guys discussion subscription features, Corvettes and hit hatch resale values before closing out the show. Thanks for listening!

Arnaldo Ribeiro, Eduardo Tironi, José Trajano, Juca Kfouri e Mauro Cezar Pereira debatem se a vitória do Flamengo sobre o Botafogo deixou o Brasileirão ainda aberto? Bruno Lage chegou a entregar o cargo após a primeira derrota em casa. Corinthians e Palmeiras empatam sem gols, com time de Vanderlei Luxemburgo ainda sem conseguir se distanciar do Z4, enquanto o de Abel Ferreira não encontra substituto para Dudu. Fotos e áudios inéditos revelam agressões de Antony contra ex-namorada

• Seja membro do canal e tenha acesso a conteúdo exclusivos: https://www.youtube.com/channel/UC-8ypkChpJukKCflpr_6_nQ/join O Código BR desta semana faz uma análise sobre mais uma mudança de técnico no Santos. Após a demissão de Paulo Turra, Diego Aguirre foi o escolhido. O que esperar taticamente? Vamos debater a escolha do uruguaio para ajudar a equipe do Santos na fuga do Z4. Em São Paulo, o Corinthians vive uma fase de invencibilidade com 9 partidas, incluindo vitórias sobre o São Paulo na semifinal da Copa do Brasil e Newell's na Sul-Americana. Enquanto em Cuiabá, o técnico António Oliveira faz a equipe chegar no G8 ao conquistar 16 dos últimos 18 pontos disputados no Brasileirão. SOBRE O FOOTURE Aqui, vocês irão encontrar análises táticas de times e jogadores, explicações sobre conceitos táticos e ainda dois podcasts — um debatendo o futebol brasileiro e o outro entrevistando personagens do esporte. CONHEÇA O FOOTURE • Acesse o Site: https://footure.com.br/ • Footure Club: https://footure.com.br/footure-club/​​​​ • Loja Futeboleira: http://footure.com.br/loja • Cursos de Análise Tática: https://footure.com.br/footure-lab/​​​​ #Aguirre #Santos #Luxemburgo #Corinthians #Podcast

O Ceará conseguiu uma vitória importante sobre o ABC, mas segue perseguindo o G-4 da Série B de longe. O Náutico não foi além do 0 x 0 com o CSA e segue sem tranquilidade no G-8 da Série C. O Bahia voltou a triunfar e respirou fora do Z4, que já não parece tão […]

a great email came in...it came in response to the lifting program that I promote. Hopefully these questions help you with your strength pursuits! 1. I see that your lifting plan does not include a hypertrophy phase or power phase (jump squats, power cleans, etc)? Why is this? Instead, it appears that post adaption phase, your lifting plan focuses primarily on building strength by emphasizing low rep sets for core exercises before transitioning into a maintenance phase. 2. is there a particular ratio of squat or deadlift weight I should be targeting relative to my body weight beyond which there are diminishing returns? Or, said differently, even if I can lift relatively heavy weights for a cyclist at an RPE of 8 (275lbs and 305lbs), should I? 3. Many traditional weightlifting programs have one heavy and one light session per week per core exercise (eg, squat, deadlifts and bench). Your weekly strength program makes this difficult because it recommends performing heavy squats and heavy deadlifts on different days throughout the week. So, since squats and deadlifts use many of the same muscles, one could argue that with your program one would be lifting many of the same muscles heavy twice a week. To this end, could one combine heavy squats and deadlifts on the same day earlier in the week and lighter squats and deadlifts variations later in the week? 4. Finally, My coach has me lifting after my hard interval days (currently 2x8 min FTP threshold intervals) twice per week. I'm finding that these Z4 intervals feel much more difficult than they should because of the fatigue I've accumulated from lifting heavy. If you were coaching me, would your instinct be to reduce my FTP while I'm lifting heavily or lift less heavy (say RPE of 6) so that I don't run the risk of failing the second interval? Thanks in advance for your thoughts on these questions! Here are some other resources to help you get faster, along with the strength program mentioned in the podcast. (All of which information can be FREELY acquired via our blog. This just eliminates the homework for those that don't have time to build their own training program.) ++++++++++++++++++++++++++++++++ Strength (No Rides): https://www.trainingpeaks.com/training-plans/cycling/tp-366410/evoq-strength-training-no-rides Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0 Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC --- Support this podcast: https://anchor.fm/evoqbike/support

Sem público na Arena Castelão e com Cléber expulso no 2º tempo, o Ceará perdeu para o Fluminense e continua na 17ª posição da tabela. As análises da partida, a colocação no Z4 e as projeções para o Alvinegro na reta final do Brasileirão você confere em mais um Telecast. Clauber Santana comandou este programa, […]

Telecast no ar! Após sair na frente, Ceará toma a virada e é derrotado pelo Internacional fora de casa e chega a 8 jogos sem vencer na Série A. Resultado mantém o Vozão com 34 pontos e com risco de entrar no Z4 ao fim da rodada. No programa, Lucas Liausu apresentou e contou com […]

Telecast no ar! Jogando fora de casa e contra um adversário direto, Ceará perde diante do Atlético-GO e fica a apenas um ponto do Z4 da Série A. No programa, Lucas Liausu apresentou e contou com os comentários de Thiago Minhoca e Yago Mendes. Na direção da live, Rodrigo Carvalho e na edição de áudio, […]