POPULARITY
89 episodes with Z4
21 episodes with Z4
4 episodes with Z4
3 episodes with Z4
4 episodes with Z4
2 episodes with Z4
3 episodes with Z4
3 episodes with Z4
3 episodes with Z4
Análise pós-jogo da partida entre CRB x Náutico, válida pela 18ª rodada da Série B do Campeonato Brasileiro 2026. Vem com a turma! Crise cada vez mais agravada no Náutico de Hélio dos Anjos. Time já não vence a 8 rodadas e se aproxima perigosamente do Z4 da competição. Após sair atrás ainda no primeiro, […]
Most car enthusiasts overlook one seemingly minor detail that can turn into a major headache—what happens when you polish or coat over factory or aftermarket paint that isn't perfectly uniform? If you've ever dealt with weird streaks, patches, or ghosting on a vehicle's finish, you're not alone—and this episode is your ultimate guide to understanding and resolving these tricky paint anomalies.Join Marshall and Nick as they dissect real-world scenarios from the Hyper Clean Specialist group—like mysterious patches on a 2026 Z4 with factory matte paint, uneven coating after a body shop repair, and what to do when emblem removal leaves an imprint behind. Together they break down what causes ghosting and streaks, how to tell whether the issue is in the paint or the coating, and the safest steps to correct or prevent these problems without risking damage.You'll also hear practical advice on PPF, coatings, and carbon fiber, including when polishing is safe, when to leave something alone, and how to think about wait times after repainting. The conversation even covers quick protection options for customers who want short-term defense without committing to a full stak, plus a few real-world detailing techniques for washing, claying, drying, and wheel care.Chapters0:00 — Questions from the community2:05 — Choosing the right polisher13:36 — Glass cleaner in hot weather21:38 — Coating removal and PPF on matte paint26:13 — Strange paint line on factory satin finish34:01 — Emblem imprint on carbon fiber and PPF37:57 — Repaint wait times for coating43:15 — Quick protection options: SLIQ vs spray coat48:38 — Rust on wheels after detailing53:17 — Preventing algae in water tanks
Análise pós-jogo da partida entre Juventude x Ceará, válida pela 15ª rodada da Série B do Campeonato Brasileiro 2026. Vem com a turma! Em um campo encharcado, o Ceará teve muitas dificuldades de se adaptar ao jogo e acabou amargando mais um resultado negativo. Sequência liga alerta, Vozão está a apenas 2 pontos do Z4. […]
Análise pós-jogo da partida entre Náutico x Goiás, válida pela 15ª da Série B do Campeonato Brasileiro. Vem com a turma! Náutico chega a 5 vitórias sem vencer na competição e se aproxima perigosamente do Z4. Timbu teve atuações individuais bem abaixo no jogo, mas para além disso fica o destaque para o esquema de […]
This month's Drive Thru News mixes banter and headlines with a “What Should I Buy?” story: Brad abandons his troubled orange Mk4 GTI “Pumpkin Spice” after finding oil-and-coolant “chocolate milk” from internal failure and frame misalignment, then buys a high-mileage Vortex Blue Turbo Beetle (one of 2,000 U.S. cars) that's clean, street legal, and likely chipped, prompting naming jokes and parts-swapping plans. The crew debates VW's business turmoil, an allegedly Mk4-inspired Mk9 Golf design, the 2027 ID.Buzz return, Porsche EV uncertainty, a Cayenne Electric Coupe, simulated “manual” shift-by-wire, and Brembo's non-hydraulic brake system. Other topics include Stellantis moves and factory health complaints, BMW killing the Z4 but teasing a manual M3 CS, an ugly Mercedes EV, discounted Hertz Shelby Mach-Es, an Outlander recall and handling rant, a pristine 1992 Scirocco auction, Cybertruck mishaps, books and upcoming events, Florida flying-car talk, sim-racing updates, and 24 Hours of Lemons prep including a risky wheel-sourcing tow story. ===== (Oo---x---oO) ===== 00:00:00 Drive Thru Kickoff 00:00:49 Buying yet another VW?!? 00:05:27 Pumpkin Spice Autopsy 00:09:15 Naming The Blue Beetle 00:11:09 Parting Out The Orange GTI and Resisting The Porsche Temptress 00:18:01 VW Business Model Panic 00:19:41 Mark 9 Golf Controversy 00:21:21 ID.Buzz Returns? Price Debate! 00:24:24 Porsche EV Hype and Cayenne Electric Coupe Roast 00:30:22 Fake Manual "Shift By Wire" and "Brake By Wire" Warning 00:37:39 Nurburgring Record Eye Roll 00:39:15 What's going on at Stellantis? 00:44:59 BMW Z4 Farewell and Manual M3 CS rumored for US 00:46:55 Ugly Mercedes Concept - The AMG GT 4 door 00:49:40 Hertz Shelby Mach-E Fire Sale 00:51:49 Mitsubishi Outlander Rental Nightmare 00:54:59 Lost and Found Scirocco GT-II 00:57:42 Cybertruck Recall Chaos 01:00:42 Book Club Updates 01:02:49 Events and Automobilia 01:04:16 Flying Cars and Florida Men 01:09:38 Motorsports Legends Series 01:13:12 Sim Racing Updates 01:16:24 Our Lemons Prep and Towing Nightmares 01:26:46 Wrap Up and Thanks ==================== The Motoring Podcast Network : Years of racing, wrenching and Motorsports experience brings together a top notch collection of knowledge, stories and information. #everyonehasastory #gtmbreakfix - motoringpodcast.net More Information: Visit Our Website Become a VIP at: Patreon Online Magazine: Gran Touring Follow us on Social: Instagram
Arnaldo Ribeiro, Eduardo Tironi, Mauro Cezar, Juca Kfouri, José Trajano e Danilo Lavieri analisam a vitória por 3 a 0 do Palmeiras sobre o Flamengo no Maracanã, a expulsão de Carrascal aos 20 do primeiro tempo, as falhas do goleiro Rossi e a provocação de Paulinho. Zakaria Labyad decide e o Corinthians deixa o Z4, enquanto o Santos volta! Como fica a situação de Renato Gaúcho com a torcida do Vasco? São Paulo segue sem vencer!
ZAKARIA Labyad, nosso herói da semana! Dois gols, decidindo jogos. O marroquino amigo do Memphis mostrou que é mais do que isso, sabe jogar bola. Com a ajuda dele já somos líder do grupo na Libertadores e nos afastamos um pouco do Z4. Semana importante, decidida por um jogador improvável, futebol é lindo, não? SIGA A IRMANDADE! https://linktr.ee/irmandadecorinthiana
EP REPOSTADO, na versão anterior tinha uma música que o spotify gongou. YURI quer sair. Respirar novos ares e quem sabe servir na seleção italiana. O Corinthians? Bom, esse fica sem os gols e com a grana que vier para um jogador que já avisou que quer ir embora. Enquanto isso, no Brasileiro a equipe perde e volta ao Z4. Osmar Stabile dá celular com grana do clube. André Ramalho falha no Rio. E o Memphis conversa com a Gaviões.
YURI quer sair. Respirar novos ares e quem sabe servir na seleção italiana. O Corinthians? Bom, esse fica sem os gols e com a grana que vier para um jogador que já avisou que quer ir embora. Enquanto isso, no Brasileiro a equipe perde e volta ao Z4. Osmar Stabile dá celular com grana do clube. André Ramalho falha no Rio. E o Memphis conversa com a Gaviões. SIGA A IRMANDADE! https://linktr.ee/irmandadecorinthiana
MultiTankcard zocht uit waar je het goedkoopst kunt tanken in Nederland. De goedkoopste benzine tank je bij TinQ in Hengelo (€1,96), terwijl Shell Hondsiep in Haps met €2,60 het duurst was. Ook dieselprijzen verschillen sterk. De goedkoopste diesel werd getankt in Zeeuws-Vlaanderen, terwijl Schiphol juist de hoogste prijzen kende. MultiTankcard adviseert automobilisten om prijzen vooraf te vergelijken via apps en vooral snelwegpompen te vermijden. Verder in de auto-update: Tesla produceert laatste Model S en X. Porsche sluit drie dochterondernemingen. BMW haalt de Z4 uit productie.See omnystudio.com/listener for privacy information.
OLHA quem voltou! Nosso freguês! E foi um baile! Se não tivéssemos errado tanto, não tinha sofrimento. Mas a vitória veio e tirou a gente do Z4. Diniz 10 jogos no comando e um aproveitamento de 70%. Se isso se mantiver, o bicho vai pegar! Gesto obsceno, só pro Corinthians que vale? No meio de semana tem Copa do Brasil, vai de misto? E será que finalmente vão expulsar o Andrés Sanchez? SIGA A IRMANDADE! https://linktr.ee/irmandadecorinthiana
Iedere maandag een overzicht van het belangrijkste autonieuws! Waar in Nederland kun je nog 'goedkoop' taken? Tesla produceert de laatste Model S en X, Porsche grijpt nóg harder in en sluit drie dochterondernemingen en BMW haalt de Z4 uit productie. Wil je deze update ook op vrijdag horen? Abonneer je dan op de BNR Auto-Update in je favoriete podcastapp. Zo mis je nooit meer het laatste autonieuws!See omnystudio.com/listener for privacy information.
Varal Celeste está no ar!E aí, cruzeirense, tudo bem com vc?No episódio de hoje, tivemos:Pré-jogo — Bahia x CruzeiroProvável escalação.Atletas ausentes.Preocupações.O que podemos esperar do Cruzeiro jogando como visitante?Necessidade de vitória para se distanciar do Z4.A necessidade de reformular o elenco.Portais de notícias: Globo Esporte — Cruzeiro Deus me Dibre — Cruzeiro No Ataque — Cruzeiro Itatiaia — Cruzeiro O Tempo — Cruzeiro SamucaTV Central da Toca FB TVE aí, curtiu o episódio?Compartilhe com a galera!Se cuidem, pessoal!Abraços!Redes sociais: Twitter pessoal: @VaralCeleste Instagram da coleção/podcast: @varalceleste
OLHA o Z4 assustando o time de novo! Uma semana foge, na outra cai na zona maldita novamente! Herança dos jogos ruins do Dorival, mas Diniz precisa tirar a gente dessa! No meio de semana temos a Libertadores fora de casa, vamos de time misto? Ou joga todo mundo? Depois é clássico pelo Brasileiro, vamos chegar inteiros pra ganhar e escapar dessa areia-movediça? E o Memphis, volta essa semana? Será que teremos novos uniformes? Muitas perguntas… esperamos as respostas durante a semana. SIGA A IRMANDADE! https://linktr.ee/irmandadecorinthiana
We beginnen deze week relaxed: Nico geniet van het weer en rijdt volop in zijn Z4, die inmiddels bijna perfect werkt (op een kleine kap-storing na). Wouter? Die heeft weer de halve wereld gezien — van China tot Hillegersberg. Dan het nieuws. Brandstofprijzen blijven pijn doen: €2,62 per liter en nog steeds geen echte verlichting in zicht. Tanken in Duitsland loont meer dan ooit, en er zijn ontwikkelingen rondom OPEC die ooit voor lagere prijzen kunnen zorgen… maar voorlopig niet. Volkswagen komt met groot nieuws: de ID. Polo en ID. Cross. Elektrische instappers rond de €25-28k — en dat is precies waar de markt om vraagt. Tegelijk wil VW Chinese modellen naar Europa halen om kosten te drukken en concurrentie aan te kunnen. Dit en meer in Autoblog Podcast, seizoen 2, aflevering 14See omnystudio.com/listener for privacy information.
CORINTHIANS do Diniz chega em seis jogos seguidos sem levar gol! E olha que o treinador colocou o Raniele na lateral-direita pra segurar o ataque vascaíno. Deu muito certo! Pena que o garoto André foi expulso novamente e ficamos um tempo todo segurando a vitória. Agora estamos fora do Z4 e podemos respirar. Semana de jogo importante na Libertadores, pra continuar a boa campanha. Quem está também numa boa campanha é a Emily Lima e as Brabas que continuam liderando o campeonato. SIGA A IRMANDADE! https://linktr.ee/irmandadecorinthiana
Varal Celeste está no ar!E aí, cruzeirense, tudo bem com vc?No episódio de hoje, tivemos:Pré-jogo — Remo x CruzeiroProvável escalação.Atletas ausentes.Preocupações.Vai dar a devida oportunidade para os atletas da base?Possibilidade de abrir uma margem para os times do Z4.Vem contratação aí? Cuidado com o que consomem.Portais de notícias: Globo Esporte — Cruzeiro Deus me Dibre — Cruzeiro No Ataque — Cruzeiro Itatiaia — Cruzeiro O Tempo — Cruzeiro SamucaTV Central da Toca FB TVE aí, curtiu o episódio?Compartilhe com a galera!Se cuidem, pessoal!Abraços!Redes sociais: Twitter pessoal: @VaralCeleste Instagram da coleção/podcast: @varalceleste
LIDERANÇA no grupo da Libertadores e Z4 do Brasileiro, esse é o Corinthians do momento. Claro, a culpa do Z4 ainda é mais do Dorival do que do Diniz, mas agora a batata quente mudou de colo. Apesar da defesa não levar gol com o novo treinador, o ataque segue com dificuldade. Essa semana tem a estreia da Copa do Brasil, fora de casa. Vamos com equipe alternativa? Mais tempo pra jogadores que tem jogado menos? SIGA A IRMANDADE! https://linktr.ee/irmandadecorinthiana
Novamente a solo, com um tema que desta vez é completamente pessoal: a preparação de Luís para a Maratona de Londres, a sua oitava maratona e aquela que descreve, sem hesitar, como a mais atribulada desde que corre a sério.O Luis reconstrói o que correu mal nos últimos meses: uma suspeita de lesão no tendão de Aquiles no final de novembro que obrigou a semanas sem intensidade, o mês de dezembro quase inteiro à espera de ressonância magnética, uma semana de descanso em Monte Gordo que parecia o arranque do bloco e acabou interrompida por um vírus que durou quase duas semanas com febre e sem conseguir comer. No total, dois meses e meio sem uma única série de Z4, tudo isto dois meses antes da maratona. Luís descreve o processo de reset das zonas de treino, a reestruturação do bloco com o treinador David, e como a evolução foi sendo lida semana a semana em vez de se comparar com o pico de forma do outono anterior. A progressão nas séries e os treinos longos com lactato acumulado no início surgem como os pilares de uma preparação mais curta que o habitual mas suficientemente sólida.O episódio fecha com uma passagem pelos detalhes de suplementação e recuperação: a decisão de parar a creatina antes da prova por causa do acréscimo de peso, as sessões de ginásio no CABE Training Center que ficaram suspensas por precaução, uma massagem semanal, botas de compressão nos dias de séries e longos, e banhos de gelo com hidromassagem que, nas palavras do próprio Luís, fazem tremer as mãos a quem tenta escrever no telemóvel dentro da banheira. RecomendaçõesPlayoffs da NBA e o percurso do português Neemias Queta nos CelticsSoul Power: The Legend of the American Basketball Association - Docuseries (Prime) - https://www.imdb.com/title/tt38638035Parcerias e como ajudarem este projeto
In Autoblog Podcast seizoen 2, aflevering 11 nemen Wouter en Nicolas je weer mee langs alles wat speelt in autoland. Van brandstofprijzen tot bizarre parkeerboetes. We beginnen met de week: Nico heeft z’n Z4 weer terug én scoort een zeldzaam moment van geluk met een goedkopere verzekering. Wouter zit juist in de bergen met z’n zoon en vertelt over de rit naar Duitsland. Daarna het heetste nieuws. Brandstofprijzen blijven een rollercoaster: vandaag iets lager, morgen waarschijnlijk weer omhoog. Ondertussen gebeurt er van alles — meer diesels verkocht, mensen die zonder betalen tanken en de grote vraag: wanneer laat jij je auto staan? Porsche werkt aan een bizarre nieuwe 911, mogelijk een GT3 cabrio met 510 pk. Tegelijk gaan er geruchten over een nóg extremere variant met turbo. Tesla pakt ondertussen weer de titel als best verkopende EV-merk, vooral omdat BYD terrein verliest — al staan er nog wel 50.000 Tesla’s te wachten op een koper. Verder: de flitsmarathon komt eraan (oppassen!), parkeerschades blijken schrikbarend duur (tot €8000) en parkeerboetes zijn verrassend vaak onterecht. Tip: altijd bezwaar maken. In het korte nieuws passeren onder andere een te luide Aventador, een elektrische Touareg en een peperdure Audi RS5. En natuurlijk F1-roddels en bizarre occasions. Luisteren dus!See omnystudio.com/listener for privacy information.
Prima puntata di On the Road Again, il nuovo format di CiclismoPassione dove ogni settimana parliamo di allenamento, prestazione e ciclismo con chi sa davvero di cosa parla.Oggi con il coach Daniele Bazzana rispondiamo alle prime domande arrivate dai ciclisti che hanno appena iniziato COVO45 Best Season:→ Ho fatto il test iniziale ma non riesco a capire il mio punto debole — da dove parto?→ Ho una gara domenica e non sto benissimo: unisco forza specifica e HIIT in un'unica sessione?→ Mi alleno solo martedì e giovedì: faccio due sedute in Z4 o differenzio?E in chiusura: la Milano-Sanremo di Pogačar vista attraverso il concetto di antifragilità — quella qualità che ogni ciclista conosce sulla propria pelle, anche senza essere un campione del mondo.
Der BMW Z1 war zwar ein Roadster mit Heckantrieb und Reihen-Sechszylinder. Aber dennoch ein ziemlich untypischer BMW: Feuerverzinktes Stahlmonocoque. Kunststoffkarosserie. Komplett versenkbare Türen. Er war der erste Roadster aus München seit dem legendären BMW 507. Und er war der erste aus der Z Reihe, die später dann mit dem Z3, dem Z4 und dem Z8 ruhmreich weiterlebte. Dass der Z1 so anders war, das lag auch daran, dass er ganz anders erdacht wurde als andere BMWs. Von einem ganz neuen Team, das eigens in der frisch gegründeten BMW Technik GmbH versammelt worden war. Zusammengestellt und geleitet von einem Mann, auf den das Wort Car Guy so perfekt passt wie auf nur ganz wenige andere: Dr. Ulrich Bez war der Mastermind hinter der BMW Technik GmbH. Und hinter dem BMW Z1. Der Mann, der später den Porsche 928 zum GTS adelte, der mit dem 989 fast einen viertürigen Porsche in Serie gebracht hätte, lang vor dem Panamera, der hinter dem finalen luftgekühlten Porsche 993 stand und dann eine halbe Ewigkeit lang der CEO von Aston Martin war und die kleine feine Marke aus dem englischen Gaydon zu einer unglaublichen Blütezeit führte, dieser Mann legte das Fundament für seinen Ruf als Vollblut-Automacher mit dem BMW Z1.
Der BMW Z1 war zwar ein Roadster mit Heckantrieb und Reihen-Sechszylinder. Aber dennoch ein ziemlich untypischer BMW: Feuerverzinktes Stahlmonocoque. Kunststoffkarosserie. Komplett versenkbare Türen. Er war der erste Roadster aus München seit dem legendären BMW 507. Und er war der erste aus der Z Reihe, die später dann mit dem Z3, dem Z4 und dem Z8 ruhmreich weiterlebte. Dass der Z1 so anders war, das lag auch daran, dass er ganz anders erdacht wurde als andere BMWs. Von einem ganz neuen Team, das eigens in der frisch gegründeten BMW Technik GmbH versammelt worden war. Zusammengestellt und geleitet von einem Mann, auf den das Wort Car Guy so perfekt passt wie auf nur ganz wenige andere: Dr. Ulrich Bez war der Mastermind hinter der BMW Technik GmbH. Und hinter dem BMW Z1. Der Mann, der später den Porsche 928 zum GTS adelte, der mit dem 989 fast einen viertürigen Porsche in Serie gebracht hätte, lang vor dem Panamera, der hinter dem finalen luftgekühlten Porsche 993 stand und dann eine halbe Ewigkeit lang der CEO von Aston Martin war und die kleine feine Marke aus dem englischen Gaydon zu einer unglaublichen Blütezeit führte, dieser Mann legte das Fundament für seinen Ruf als Vollblut-Automacher mit dem BMW Z1.
Der BMW Z1 war zwar ein Roadster mit Heckantrieb und Reihen-Sechszylinder. Aber dennoch ein ziemlich untypischer BMW: Feuerverzinktes Stahlmonocoque. Kunststoffkarosserie. Komplett versenkbare Türen. Er war der erste Roadster aus München seit dem legendären BMW 507. Und er war der erste aus der Z Reihe, die später dann mit dem Z3, dem Z4 und dem Z8 ruhmreich weiterlebte. Dass der Z1 so anders war, das lag auch daran, dass er ganz anders erdacht wurde als andere BMWs. Von einem ganz neuen Team, das eigens in der frisch gegründeten BMW Technik GmbH versammelt worden war. Zusammengestellt und geleitet von einem Mann, auf den das Wort Car Guy so perfekt passt wie auf nur ganz wenige andere: Dr. Ulrich Bez war der Mastermind hinter der BMW Technik GmbH. Und hinter dem BMW Z1. Der Mann, der später den Porsche 928 zum GTS adelte, der mit dem 989 fast einen viertürigen Porsche in Serie gebracht hätte, lang vor dem Panamera, der hinter dem finalen luftgekühlten Porsche 993 stand und dann eine halbe Ewigkeit lang der CEO von Aston Martin war und die kleine feine Marke aus dem englischen Gaydon zu einer unglaublichen Blütezeit führte, dieser Mann legte das Fundament für seinen Ruf als Vollblut-Automacher mit dem BMW Z1.
Raio X da Série A no ar com Fred Figueiroa e Cassio Zirpoli. No programa, um Fortaleza renascido, o retorno do Vitória ao Z4, A crise no Ceará e a desligada do Inter. Todos os comentários sobre o que resta para a ultima rodada do Brasileirão, com a turma de sempre. Vem!
#341 – Autotelefon-Autorätsel: In 5,6 Sekunden von 0 auf 100 km/h, Leergewicht 2,33 Tonnen, 2999 Kubikzentimeter Hubraum und einen angezeigen Verbrauch von um die 11 Liter. – Mit großen SUV-Modellen zum Preis einer Eigentumswohnung kennt sich Blumi natürlich aus. Aber nicht nur über die frühere M-Klasse müssen wir reden: Auch der aktuell in Portugal dynamisch vorgestellte neue Renault Clio steht im Fokus der heutigen Folge. Und sonst so: Während BMW den Z4 einstellt, kündigt Mercedes ein G-Cabrio an! Und Wayne Griffith lässt künftig Gin statt Autos produzieren. Hosts: Paul-Janosch Ersing, Michael Blumenstein // Wer lesen kann, ist klar im Vorteil? Zumindest unsere Podcast-Hörer*innen wissen Bescheid und können sich auf https://www.autotelefon-podcast.de auch mit dem geschriebenen Wort auseinandersetzen. Wir nennen es Lektüre. Jede Woche neue Themen zum Nachlesen!
Análise pós-jogo da partida Mirassol x Ceará, válida pela 35ª rodada da Série A do Campeonato Brasileiro. Vem com a turma! Ceará leva 3 do Mirassol e vê o Z4 cada vez mais próximo! Vozão tem sua segunda derrota consecutiva na Série A. Análise do jogo, cenário dos próximos jogos, matemática da permanência e muito […]
This week on America on the Road, co-hosts Jack Nerad and Chris Teague take on the latest headlines, including Tesla's new rental-car gamble, auto industry shake-ups, and major new vehicle debuts ahead of the LA Auto Show. In our road test segment, Jack gets behind the wheel of a true enthusiast's dream car, the 2025 Toyota GR Supra 3.0 Premium, while Chris tests the potent yet family-ready 2025 Ford Explorer ST. In our exclusive interview, we welcome Jonathan Yu, Product Expert for the all-new 2026 Honda Prelude, who shares insights on the return of one of Honda's most iconic nameplates.
Celso Ishigami e Fred Figueiroa analisam tudo sobre a saída do Vitória do Z4 e a reta final do Leão da Barra para garantir a permanencia na Série A para 2026.
Raio X da Série A na Área! Parte 2 para analisar a situação do Vitória. O rubro-negro teve grande oportunidade para sair do Z4 e desperdiçou. A equipe luta, luta, luta e não consegue respirar no campeonato. Estão nesse prorama Fred Figueiroa e Cássio Zirpoli. Ouça agora ou quando quiser!
Análise pós-jogo das partidas de Atlético-MG x Ceará e Vitória x Corinthians, pela Série A do Campeonato Brasileiro. Vem com a turma! Vitória fica com um jogador a mais e mesmo assim leva gol que sacramentou a derrota diante do Corinthians no Barradão. Resultado mantém o Leão no Z4. Situação complicada para a reta final. […]
Playlist: Ashnikko - Halloweenie IV: InnardsAshnikko - Halloweenie III: Seven DaysHalloween (2013 Trap Remix) - DJ DevilleGerard McMann, Marty Mar - Cry, Little Sister (Marty Mar Halloween Edit)Meg & Dia, DotEXE - Monster (DotEXE Remix)Kanye West & Ty Dolla Sign ft Rich The Kid & Playboi Carti, DJ OiO - CARNIVAL (DJ OiO This Is Halloween Slam Edit)Ashnikko - Halloweenuie II: Pure SpiceWood n Soo - AmitivilleDJ Jazzy Jeff & Fresh Prince - A nightmare on my street (resonant language remix)Billie Eilish - Bury a friend (Z4 remix)The Specials, DJ Komatose - Ghost Town [DJ Komatose Bootleg]Yeah yeah yeahs - Heads will roll (inmotion bootleg)Krewella - I'm just a monster underneath, my darlingRay Parker Jr. - Ghostbusters (Phibes remix)Bennie - Rob ZombieBobby Pickett - Monster Mash (dnb remix)Mr. Fitz, Hiphoppapotamus - I like it spooky(unknown) - Goosebumps theme remixAndrew Gold - Spooky skeletons dubCali G - GhoulsAaron Smith, Three Stripes - Dancin (Three Stripes DNB Flip)DJ Fresh, Bou & Used - Gold Dust (Bou & Used Remix)Leftwing, Kody, Turno - Bring the Heat (Turno Remix)Napes - SkengBreak - Overstayed (Original Mix)Tiesto, Hedex, Basslayerz - Click Click Click (Extended Mix)Jappa, Tuggawar - Bazooka (Original Mix)Deekline, Ed Solo, Phibes - No No No (Phibes Remix)TENOR SAW, LEWP, J Dizz - RING THE ALARM (LEWP & J DIZZ BOOTLEG)Dunk & Coza - BurningLondon Elektricity, Mozey - Funkopolis (Mozey Remix)Cassie, oscarelworthy - Me & U oscarelworthy (Remix)Minor Science - WorkaholPola & Bryson, Unglued, Cimone - WarningCornah - Nonsense
Playlist: Ashnikko - Halloweenie IV: InnardsAshnikko - Halloweenie III: Seven DaysHalloween (2013 Trap Remix) - DJ DevilleGerard McMann, Marty Mar - Cry, Little Sister (Marty Mar Halloween Edit)Meg & Dia, DotEXE - Monster (DotEXE Remix)Kanye West & Ty Dolla Sign ft Rich The Kid & Playboi Carti, DJ OiO - CARNIVAL (DJ OiO This Is Halloween Slam Edit)Ashnikko - Halloweenuie II: Pure SpiceWood n Soo - AmitivilleDJ Jazzy Jeff & Fresh Prince - A nightmare on my street (resonant language remix)Billie Eilish - Bury a friend (Z4 remix)The Specials, DJ Komatose - Ghost Town [DJ Komatose Bootleg]Yeah yeah yeahs - Heads will roll (inmotion bootleg)Krewella - I'm just a monster underneath, my darlingRay Parker Jr. - Ghostbusters (Phibes remix)Bennie - Rob ZombieBobby Pickett - Monster Mash (dnb remix)Mr. Fitz, Hiphoppapotamus - I like it spooky(unknown) - Goosebumps theme remixAndrew Gold - Spooky skeletons dubCali G - GhoulsAaron Smith, Three Stripes - Dancin (Three Stripes DNB Flip)DJ Fresh, Bou & Used - Gold Dust (Bou & Used Remix)Leftwing, Kody, Turno - Bring the Heat (Turno Remix)Napes - SkengBreak - Overstayed (Original Mix)Tiesto, Hedex, Basslayerz - Click Click Click (Extended Mix)Jappa, Tuggawar - Bazooka (Original Mix)Deekline, Ed Solo, Phibes - No No No (Phibes Remix)TENOR SAW, LEWP, J Dizz - RING THE ALARM (LEWP & J DIZZ BOOTLEG)Dunk & Coza - BurningLondon Elektricity, Mozey - Funkopolis (Mozey Remix)Cassie, oscarelworthy - Me & U oscarelworthy (Remix)Minor Science - WorkaholPola & Bryson, Unglued, Cimone - WarningCornah - Nonsense
Depois de duas vitórias seguidas, Galo fica no empate sem gols contra o Juventude. Qual a realidade do time no campeonato? Briga no G6 ou por vaga na Sul-Americana ou será luta contra o Z4? Por que o ataque não está funcionando? Hulk fez muita falta? Quais jogadores já podem ser considerados titulares de Sampaoli? Contra o Fluminense, já vale testar o time que jogará a semifinal da Sul-americana contra o Del Valle? Com André Ribas, Henrique Fernandes, Carol Leandro e Rogério Corrêa. A edição é de Leticia Araújo.
Chuva de gols nos jogos de Fortaleza e Bahia! No Castelão, vexame histórico. Fortaleza tem jogador expulso no início do jogo e é goleado por 5 a 0 pelo Botafogo. O Laion segue no Z4 da Série A do Brasileirão. Já na Fonte Nova o Bahia ficou no empate por 3 a 3 com o […]
Análise do jogo São Paulo 2 x 0 Vitória disputado pela 19ª rodada da Série A! Fábio Hermano e Vitor Villar debatem situação atual do Vitória ao final do primeiro turno. Escolhas de Carpine, virtual Z4 em vista e muito mais! Na técnica, Gabriel Costa. Ouça agora ou quando quiser!
Tudo sobre mais uma rodadas das Séries A e B do Campeonato Brasileiro! Com elenco completo, debatemos as situações dos clubes nordestinos no Brasileirão. Qual o campeonato do Ceará? A estabilidade do Bahia no G4. Vitória segue sem margem nenhuma de segurança. Fortaleza completa 8 rodadas no Z4. E Sport está em uma situação ainda […]
#499 Climb Part 2 - A Game of Gear Inches Welcome to Episode #499 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. July is bike climbing month here in the front range. Pikes Peak climb last weekend and this weekend we have two iconic events with serious climbs - Saturday is the Triple Bypass Ride with 10,800 and 118 miles and Sunday is the Boulder Peak triathlon with 3 miles of 10%. 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 improve my climbing? Get Gritty Tip: The Four Agreements TriDot Workout of the Week: FTP Fun Segment: Triple Bypass Trivia! Announcements and News: Our Announcements are supported by VESPA Power today. Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate. Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20 TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762 Ask A Coach Sponsor: G2G Endurance Your watch gives you data. But does your training plan know what to do with it? Ours does. Grit2Greatness Endurance Coaching has partnered with TriDot to deliver custom workouts powered by cutting-edge analytics. You bring the sweat, we'll bring the smarts. Start with a free 2-week trial, then keep building for only $14.99/month. We have our sign-up links waiting for you in the show notes—click one and let's geek out on your progress. Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares Ask A Coach: What gearing do I need for X Grade Climb? When the road tilts upward, smart gearing can make or break your climb. Whether you're grinding up a 5% incline or crawling up a brutal 15%, choosing the right gear ratio is key to maintaining an efficient cadence—ideally around 80 RPM. Here's a breakdown of ideal gear inches and recommended chainring/cassette combinations for gradients from 5% to 15%. Gear Inches Table | BikeCalc Takeaway Tips: Lower gear inches help maintain cadence on steeper grades. A compact crankset (e.g., 34/50T) paired with a wide-range cassette (up to 31T or 32T) gives you the flexibility to tackle tough climbs. For gradients above 12%, consider a granny gear setup or even a 1x drivetrain with a wide-range cassette. Get Gritty Tip: The Four Agreements Get Gritty Tip: Master Your Mindset with The Four Agreements This week, let's talk about The Four Agreements—a powerful framework for living with intention, resilience, and clarity. These four simple principles can help us break free from limiting beliefs and live with more purpose in both triathlon and life. 1. Be Impeccable with Your Word. Your words create your reality. In triathlon, this means speaking positively to yourself and others. When you talk about your abilities, your goals, and your progress, choose words that empower and uplift. If you say, “I can do this,” you're setting yourself up for success. But if you tell yourself “I'll never get faster” or “This is too hard,” you're building mental barriers. Choose words that propel you forward. 2. Don't Take Anything Personally. People's opinions and reactions are a reflection of them, not you. In triathlon, you'll face challenges, setbacks, and criticism, whether it's a tough race, a hard workout, or someone questioning your pace. But remember: It's not about you. Their words and actions are influenced by their own journey. Instead of letting it derail you, stay focused on your own path, goals, and growth. 3. Don't Make Assumptions. We often create stories in our minds about what others think of us or what we think is happening in a race or workout. But assumptions only hold us back. Instead, ask questions, seek clarity, and stay open-minded. Don't assume you know the outcome of a race or a workout before you even begin. Focus on the process, not the assumptions. 4. Always Do Your Best. This one's simple but powerful: give everything you have in each moment. Whether it's an interval, a long ride, or an intense swim, always give your best effort. And remember, your best changes from day to day. Some days you'll have more energy, and some days will feel like a struggle. But as long as you show up and give your best, you are making progress. Action Item: Apply The Four Agreements to your training this week. Focus on the words you use, let go of external opinions, stay clear of assumptions, and always do your best. This simple mindset shift will help you approach both your triathlon journey and life with more clarity, resilience, and grit. TriDot Workout of the Week: Functional Threshold Power Today's workout is a Functional Threshold Test (20-minute) Session Note Conducting time trial (TT): Goal is to hold pace you can sustain for the entire TT without blowing up early or having enough left to kick at the end. 10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 20 min - all out maximal effort Be sure to enter/confirm your assessment results to update your training intensities and race projections. Fun Segment: Triple Bypass Trivia! It's time to shift gears and test your mountain mettle with the Triple Bypass Trivia Showdown! Whether you've tackled this legendary Colorado ride or it's still on your bucket list, these questions will challenge your knowledge of one of the most iconic endurance events in the U.S. Grab your water bottle, clip in, and let's find out if you're a seasoned alpine expert—or just coasting! When did the first Triple Bypass ride take place? A) 1978 B) 1988 C) 1998 Answer: B) 1988 — One July day in 1988, a group of avid cyclists decided that it would be fun and challenging to ride from Evergreen to the Vail Valley, Colorado. And so it was. Thirty-seven years later and thousands of more friends beside them, the Triple Bypass is an epic bucket-list ride. True or False: The full Triple Bypass covers approximately 118 miles with over 10,000 feet of climbing. Answer: True — The classic route takes cyclists over three mountain passes and gains roughly 10,800–10,000 feet in elevation. But what about the Double Bypass? Answer: A good entry ride, The Double Bypass covers 801 miles and gains 6,500 feet of elevation over two mountain passes: Loveland and Vail. The Double Bypass start location for 2025 is in Empire. Which three mountain passes are included in the full Triple Bypass route? A) Juniper, Loveland, Vail B) Independence, Kenosha, Red Mountain C) Monarch, Cottonwood, Hoosier Answer: A) Juniper, Loveland, Vail — These iconic Colorado climbs define the course. True or False: The event is a competitive race with official timing and podiums. Answer: False — The Triple Bypass is a non-competitive, fully supported challenge ride focused on endurance, experience, and personal accomplishment. Roughly how much has the event donated to charity since its inception? A) $500,000 B) $3.5 million C) $10 million Answer: B) $3.5 million — Over the decades, the ride (organized by Team Evergreen Cycling) has contributed millions to nonprofits. Boulder Peak Close The first Boulder Peak Triathlon was held in 1992. It quickly became one of Colorado's most iconic triathlons, known for its challenging course, especially the infamous Olde Stage Road climb. Over the years, it has attracted both elite and amateur athletes and has been a staple of the summer triathlon season in Boulder. Would you like a timeline of its notable milestones or how the course has evolved over the years? Here's a **timeline of notable milestones** in the history of the **Boulder Peak Triathlon**, one of Colorado's most iconic endurance events: Boulder Peak Triathlon Timeline - **1992****Inaugural Race** - Founded by Paul Karlsson and David Jensen. - Featured the now-famous **Olde Stage Road** climb. - Attracted top pros like Dave Scott and Mark Allen in its first year. - 400 participants and a $500 prize purse. - **1996****Pro Women's Head Start Introduced** - Suggested by Paula Newby-Fraser to increase spectator excitement. - Created a dramatic “chase” dynamic between men and women. - **Early 2000s****Ironman World Championship Qualifier** - Boulder Peak briefly served as a qualifier for Kona, elevating its prestige. - **2004****Ownership Change** - Sold to **5430 Sports**, run by Barry and Jodee Siff. - Continued to grow in popularity and professionalism. - **2009****Acquired by Life Time Fitness** - Became part of the Life Time Triathlon Series. - Integrated into a national network of high-profile triathlons. - **2014****Returned to Local Ownership** - Taken over by **Without Limits Productions**, led by Lance Panigutti. - Renewed focus on community, athlete experience, and local flavor. - **2017** **National Recognition** - Named one of the **Top 15 Most Amazing Triathlons in the U.S.** by *The Culture Trip* [1](https://www.withoutlimits.co/boulder-peak-triathlon-duathlon). - **2020****COVID-19 Cancellation** - Like many races, the event was paused due to the pandemic. - **2021–Present****Resurgence** - Strong return with growing participation. - Continues to be the **crown jewel of the Colorado Triathlon Series**. 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!
#498 Independence Day and Pikes Peak Welcome Welcome to Episode #498 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion. Rich, my quads, hip flexors, and hammies are sore and guess who I have you to thank for that! That was one helluva ride up Pikes Peak today, and a lifetime climbing achievement for me! I remember vividly a couple of times thinking "this is freaking awesome," and "damn, this is AWFUL!" Talk about an insane roller coaster of emotions. I ran the gamut. What I truly loved and appreciated about it is how patient you were and how you went at my pace. I would not have gotten as far as we did without you. Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly! In Today's Show Announcements and News Ask A Coach: How to train for Pikes Peak Get Gritty Tip: My 2025 Misogi! TriDot Workout of the Week: Stamina Ride Fun Segment: Pikes Peak – Fact or Fiction? Announcements and News: Our Announcements are supported by VESPA Power today. Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body's natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20 Independence Day Pikes Peak Ride Jul 4, 2025 Join us for an invigorating bike ride from Santa's Workshop at 7700 feet to the top of Pikes Peak at 14,111. 6800 feet of climbing in 18 miles. Garmin Course - https://connect.garmin.com/modern/course/369763602 https://www.facebook.com/share/197vnpxkbc/ 2025 - TBD 2024 -36.70 mi Distance, 4:02:57 Time, 9.1 mph Avg Speed, 6,978 ft Total Ascent, 173 W Avg Power 2023 -36.49 mi Distance, 4:12:52, Time 8.7 mph Avg Speed, 6,266 ft Total Ascent, 139 W Avg Power *2022 -27.44 mi Distance, 3:00:53, Time, 9.1 mph, Avg Speed, 4,783 ft, Total Ascent, 137 W Avg Power 2021 -36.73 mi Distance, 4:00:08 Time, 9.2 mph Avg Speed, 6,567 ft Total Ascent 2020 -36.69 mi Distance, 3:38:56 Time, 10.1 mph Avg Speed, 6,635 ft Total Ascent *2019 - No Ride 2018 - 36.91 mi Distance, 3:48:07 Time, 9.7 mph Avg Speed, 6,678 ft Total Ascent 2017 - 37.02 mi Distance, 3:40:54 Time, 10.1 mph Avg Speed, 7,744 ft 2025 Tour de France July 5th The 2025 Tour de France starts July 5 in Lille with comprehensive viewing options including NBC/Peacock in the US for all 21 stages (July 5th thru July 27th). I have picked my Fantasy Team Tadej Pogacar (UAE)(GC) Jasper Philipsen (Alpecin)(Sprinter) Matt Jorgenson (Visma)(Climber) M. Soler (UAE)(Climber) Bart Lemmen (Visma)(Climber) D. Fan Baarle (Visma)(All Rounder) Jhonatan Manuel Narvaez (UAE)(All Rounder) Peleo Sanchez Mayo (Movistar)(All Rounder) Here's mine! I'm going Top 3 ;) GC (Yellow) - Jonas Vingegaard Best Climber (Polka Dot) - Tadej Pogacar Best Sprinter (Green) - Jasper Philipsen We want to wish everyone a "Happy Tour de France Month"! Ever since the time of Lance Armstrong, le Tour has been a summer favorite. Whenever I hear Phil Liggett and Bob Roll announcing, I get amped! I'm looking forward to an incredible three weeks of racing action and three weeks of watching TDF coverage during my morning workouts! IRONMAN New World Championship Qualifying System TAMPA, Fla. (July 2, 2025) – IRONMAN, the global leader in triathlon, today announced a new performance-based age group qualification system for its IRONMAN World Championship® and IRONMAN® 70.3® World Championship events, beginning with the 2026 qualifying cycle. Based on extensive research, testing, and feedback from athletes, the new qualifying system is designed to reward athletes based entirely on how competitive they are relative to their age group and gender. At each qualifying event, athletes will be ranked based on their performance relative to a global age-group standard. The athletes who perform the best on race day compared to this age-group standard, irrespective of age or gender, will rank the highest and earn qualifying slots. Age Group Qualification System | IRONMAN Coaches Earn USAT CEUs at TriDot Pool School! We are thrilled to share an exciting update: Beginning July 1, all USAT Certified Coaches who attend TriDot Pool School—either in the water as an athlete or on deck as an instructor—will be eligible to earn 4 Adjunct Continuing Education Units (CEUs) toward their USAT recertification. TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762 Ask A Coach Sponsor: G2G Endurance Your watch gives you data. But does your training plan know what to do with it? Ours does. Grit2Greatness Endurance Coaching has partnered with TriDot to deliver custom workouts powered by cutting-edge analytics. You bring the sweat, we'll bring the smarts. Start with a free 2-week trial, then keep building for only $14.99/month. We have our sign-up links waiting for you in the show notes—click one and let's geek out on your progress. Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares Ask A Coach: How to train for Pikes Peak? Coach, I want to train for Pikes Peak. About my goal. The Pikes Peaks ride is 36.70 miles up and down, 7000 feet of climbing starting from 7000 feet elevation in Manitou Springs Colorado. The total time to go up and down is 4 hours with an average speed of 9.1 mph. How should I prepare? Here's a high-level 12-week training plan tailored for a cyclist preparing to ride Pikes Peak via the Pikes Peak Highway, focusing on climbing strength, altitude adaptation, and endurance. The plan assumes a goal of completing the ride in 4 hours, with an average power of 173W and a total of 36.7 miles and 7,000 feet of climbing. Save the following for next week's Ask A Coach Ask A Coach: Should I run a full marathon in a buildup to full IRONMAN? Coach, I'm getting ready for my full distance IRONMAN this Fall. What do you think about me doing a full marathon as a build up to the IRONMAN? That's awesome—you're gearing up for one of the most demanding endurance events out there! Preparing for a full-distance IRONMAN (2.4-mile swim, 112-mile bike, 26.2-mile run) requires a smart balance of volume, intensity, and recovery. Your question about whether a full marathon is necessary or ideal is a great one, and it really depends on your goals and current training status. Is a Full Marathon Necessary for IRONMAN Prep? While many athletes include a marathon in their build-up, it's not always the most effective or safest choice. Here's why: Pros of Running a Marathon Before IRONMAN: - Mental confidence boost from completing the distance. - Opportunity to test nutrition, pacing, and gear. - Simulates the fatigue and mental grind of the IRONMAN run. Cons: - High injury risk due to the pounding and recovery time required. - Doesn't replicate IRONMAN fatigue (you'll be running after 6–8 hours of swimming and biking). - Can disrupt your training cycle due to the taper and recovery needed. Viable Alternatives to a Marathon Here are some smart substitutes that can build endurance and race readiness without the downsides of a standalone marathon: 1. **Century Ride (100-mile bike)** - **Pros**: Low-impact, builds aerobic base, simulates IRONMAN bike leg. - **Use it for**: Nutrition testing, pacing, and mental endurance. - **Pair it with**: A short brick run (e.g., 6–10 miles) to simulate race fatigue. 2. **Long Swim Events (e.g., 5K–10K open water)** - **Pros**: Builds swim confidence, improves pacing and sighting. - **Use it for**: Practicing open water skills and wetsuit comfort. - **Pair it with**: A bike ride or short run for a swim-bike brick. 3. **Race Simulation Bricks** - **Example**: 80-mile bike + 13-mile run. - **Pros**: Mimics IRONMAN fatigue better than a standalone marathon. - **Use it for**: Testing gear, nutrition, and pacing under fatigue. 4. **Back-to-Back Long Runs** - **Example**: 12 miles Saturday + 10 miles Sunday. - **Pros**: Builds run durability with less injury risk than a marathon. - **Use it for**: Building cumulative fatigue without a single long effort. Coach's Summary Recommendation Unless you're chasing a marathon PR or need the mental boost, **skip the standalone marathon**. Instead, focus on **race-specific brick workouts**, **long rides**, and **progressive long runs**. These will better prepare you for the unique demands of IRONMAN day. Get Gritty Tip: My 2025 Misogi! Going into today's Pikes Peak ride, I was very unsure of what to expect. I heard from Rich that this was an annual challenge he has done since 2017 and this was something he looked forward to every year. Personally, I had not yet been on the Pikes Peak Highway nor had I really ventured into learning about it, other than what Coach Rich shared with me in prep. Even with the lack of personal knowledge, I stared at that mountain for over a year and a half and knew full well that this was going to be an EPIC day. I also knew that this was to be my 2025 Misogi. If you remember back to earlier in the year, we talked about the concept of a Misogi which I was first introduced to in Michael Easter's book, The Comfort Crisis. A Misogi is an ancient Japanese practice of purification and redefined by modern thinkers as a way to push boundaries, build resilience, and challenge what's possible. The rule? You must pick a challenge so big and audacious that there's at least a 50% chance you won't succeed. It should be something far outside your comfort zone, forcing you to confront your limits—and then go beyond them. For me, riding Pike's Peak Highway on a road bike climbing possibly to the 14,115 ft summit was it. I knew I had a 50% chance or less of completing it on the first try. Well, I definitely stretched my limits and went beyond them. There was one point where I was shaking and felt altitude sickness. Coach Rich gently checked in with me and we agreed to go section by section, at my pace. I'm sure I showed up on a few people's instagram reels as I was leaning over my bike trying to catch my breath and not hurl. I kept smiling, laughing, swapping war stories with Rich and got my crazy ass up to the brake check station. Even though we didn't make it to the summit, I was so freaking proud of how deep I dug and how far I came to my "braking" point. It seemed fitting for us to call it there and start our descent. When we reached the bottom, Rich asked how I was feeling, and I told him that I was excited to try again next year and see how much further I could progress. He was relieved and saw instantly that even though I didn't reach the peak, a fire for growth was lit, and that my friends is the whole purpose of a Misogi! Because here's the truth: Misogis aren't about the summit. They're about discovering what's inside you when the odds are uncertain, the air is thin, and your legs are screaming. It's about who you become when you lean into the challenge rather than back away. I didn't conquer the mountain that day—but I did conquer the voice inside me that said I couldn't. And that's what lit the fire to try again. So now it's your turn. What mountain—literal or metaphorical—are you willing to stare down in 2025? Pick something bold. Make it matter. And don't do it alone. We'll be here cheering, supporting, and swapping war stories right alongside you. Get gritty. Go big. Grow. That's your Get Gritty Tip of the week! TriDot Workout of the Week: Stamina Ride Today's workout is all about endurance and power. You'll focus on maintaining your race position, building stamina at different intensities, and keeping a solid rhythm throughout each effort. This is a great session to build consistency and mental toughness, key ingredients for triathlon success. Warmup 10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 Main Set 2 x 12 min (5 min) @ Z4 (10 min) 1 x 20 min @ Z3 Balance of time @ Z2 Session Note When performing longer stamina sessions, stay in race position as if racing. Sit up to stretch periodically if you tend to tighten up. Then get back into race position. Aim to make the last repeat of each effort level as solid as the first. Perform Z2 and Z3 efforts @ 90+ rpms. Perform Z4 efforts @ 80 rpms. Motivational Tip: Focus on consistency today. The goal is to make your last interval as strong as your first. Whether you're climbing the hills in a race or pushing through the final miles, staying steady and focused will make the difference. Your race position isn't just about form—it's about creating efficiency and strength, even when the legs feel tired. Stay in the zone, push through those stamina efforts, and keep your legs moving. You're building the strength and endurance needed to power through the toughest parts of your race. Fun Segment: Pikes Peak: Fact or Fiction? Alright listeners, it's time to ascend into madness with a brand new segment we're calling Pikes Peak: Fact or Fiction? We're taking on one of Colorado's most iconic climbs—the infamous Pikes Peak Highway. Rich, your mission—should you choose to accept it—is to tell us which of these high-altitude statements are real… and which are just altitude-induced hallucinations. 1. "Race cars use jet engines for added thrust to ascend Pikes Peak." Answer: Fiction Why: While competitors use high-output, turbocharged engines (like 875 hp Peugeot 208s) to counter altitude-induced power loss, nobody is bolting jet engines to their cars at PPIHC. 2. "Runners have passed out at the summit due to thin air and needed oxygen revival." Answer: Fact Why: The Pikes Peak Ascent and Marathon finish at the summit (14,115 ft), where oxygen levels are roughly 60% of sea level . There are documented cases of athletes needing supplemental oxygen at the summit aid station after fainting or showing symptoms of altitude sickness. 3. "Pikes Peak birthed burro racing alongside donkeys up the mountain." Answer: Fiction Why: Burro racing—known as "pack burro"—did originate in Colorado, but traces back to historic mining routes in Leadville and Fairplay, not Pikes Peak. The first official pack‑burro race began in 1949 along Mosquito Pass between Leadville and Fairplay. 4. "High-altitude summer temps can freeze fuel lines in race support vehicles." Answer: Fiction Why: Although summit temperatures may dip near freezing—even snow in summer—modern fuel systems aren't vulnerable to frozen fuel lines in mild conditions. In truth, volume and moisture are the real culprits, and freezing requires much more frigid temperatures. 5. "There's a 'Double' marathon—one run to the summit one day, and the full marathon back the next." Answer: Fact Why: Known as the "Doubler," this brutal challenge combines the Pikes Peak Ascent and the full Marathon on consecutive days—summit in one, summit and return the next. That's it for this round of Pikes Peak: Fact or Fiction?! Did you get them all right? Let us know how you scored—and if you've got altitude stories or mountain myths, we'd love to hear and share them! Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed and enjoy the endurance journey!
#498 Independence Day and Pikes Peak Welcome Welcome to Episode #498 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion. Rich, my quads, hip flexors, and hammies are sore and guess who I have you to thank for that! That was one helluva ride up Pikes Peak today, and a lifetime climbing achievement for me! I remember vividly a couple of times thinking “this is freaking awesome,” and “damn, this is AWFUL!” Talk about an insane roller coaster of emotions. I ran the gamut. What I truly loved and appreciated about it is how patient you were and how you went at my pace. I would not have gotten as far as we did without you. Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly! In Today's Show Announcements and News Ask A Coach: How to train for Pikes Peak Get Gritty Tip: My 2025 Misogi! TriDot Workout of the Week: Stamina Ride Fun Segment: Pikes Peak – Fact or Fiction? Announcements and News: Our Announcements are supported by VESPA Power today. Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body's natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20 Independence Day Pikes Peak Ride Jul 4, 2025 Join us for an invigorating bike ride from Santa's Workshop at 7700 feet to the top of Pikes Peak at 14,111. 6800 feet of climbing in 18 miles. Garmin Course - https://connect.garmin.com/modern/course/369763602 https://www.facebook.com/share/197vnpxkbc/ 2025 - TBD 2024 -36.70 mi Distance, 4:02:57 Time, 9.1 mph Avg Speed, 6,978 ft Total Ascent, 173 W Avg Power 2023 -36.49 mi Distance, 4:12:52, Time 8.7 mph Avg Speed, 6,266 ft Total Ascent, 139 W Avg Power *2022 -27.44 mi Distance, 3:00:53, Time, 9.1 mph, Avg Speed, 4,783 ft, Total Ascent, 137 W Avg Power 2021 -36.73 mi Distance, 4:00:08 Time, 9.2 mph Avg Speed, 6,567 ft Total Ascent 2020 -36.69 mi Distance, 3:38:56 Time, 10.1 mph Avg Speed, 6,635 ft Total Ascent *2019 - No Ride 2018 - 36.91 mi Distance, 3:48:07 Time, 9.7 mph Avg Speed, 6,678 ft Total Ascent 2017 - 37.02 mi Distance, 3:40:54 Time, 10.1 mph Avg Speed, 7,744 ft 2025 Tour de France July 5th The 2025 Tour de France starts July 5 in Lille with comprehensive viewing options including NBC/Peacock in the US for all 21 stages (July 5th thru July 27th). I have picked my Fantasy Team Tadej Pogacar (UAE)(GC) Jasper Philipsen (Alpecin)(Sprinter) Matt Jorgenson (Visma)(Climber) M. Soler (UAE)(Climber) Bart Lemmen (Visma)(Climber) D. Fan Baarle (Visma)(All Rounder) Jhonatan Manuel Narvaez (UAE)(All Rounder) Peleo Sanchez Mayo (Movistar)(All Rounder) Here's mine! I'm going Top 3 ;) GC (Yellow) - Jonas Vingegaard Best Climber (Polka Dot) - Tadej Pogacar Best Sprinter (Green) - Jasper Philipsen We want to wish everyone a “Happy Tour de France Month”! Ever since the time of Lance Armstrong, le Tour has been a summer favorite. Whenever I hear Phil Liggett and Bob Roll announcing, I get amped! I'm looking forward to an incredible three weeks of racing action and three weeks of watching TDF coverage during my morning workouts! IRONMAN New World Championship Qualifying System TAMPA, Fla. (July 2, 2025) – IRONMAN, the global leader in triathlon, today announced a new performance-based age group qualification system for its IRONMAN World Championship® and IRONMAN® 70.3® World Championship events, beginning with the 2026 qualifying cycle. Based on extensive research, testing, and feedback from athletes, the new qualifying system is designed to reward athletes based entirely on how competitive they are relative to their age group and gender. At each qualifying event, athletes will be ranked based on their performance relative to a global age-group standard. The athletes who perform the best on race day compared to this age-group standard, irrespective of age or gender, will rank the highest and earn qualifying slots. Age Group Qualification System | IRONMAN Coaches Earn USAT CEUs at TriDot Pool School! We are thrilled to share an exciting update: Beginning July 1, all USAT Certified Coaches who attend TriDot Pool School—either in the water as an athlete or on deck as an instructor—will be eligible to earn 4 Adjunct Continuing Education Units (CEUs) toward their USAT recertification. TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762 Ask A Coach Sponsor: G2G Endurance Your watch gives you data. But does your training plan know what to do with it? Ours does. Grit2Greatness Endurance Coaching has partnered with TriDot to deliver custom workouts powered by cutting-edge analytics. You bring the sweat, we'll bring the smarts. Start with a free 2-week trial, then keep building for only $14.99/month. We have our sign-up links waiting for you in the show notes—click one and let's geek out on your progress. Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares Ask A Coach: How to train for Pikes Peak? Coach, I want to train for Pikes Peak. About my goal. The Pikes Peaks ride is 36.70 miles up and down, 7000 feet of climbing starting from 7000 feet elevation in Manitou Springs Colorado. The total time to go up and down is 4 hours with an average speed of 9.1 mph. How should I prepare? Here's a high-level 12-week training plan tailored for a cyclist preparing to ride Pikes Peak via the Pikes Peak Highway, focusing on climbing strength, altitude adaptation, and endurance. The plan assumes a goal of completing the ride in 4 hours, with an average power of 173W and a total of 36.7 miles and 7,000 feet of climbing. Save the following for next week's Ask A Coach Ask A Coach: Should I run a full marathon in a buildup to full IRONMAN? Coach, I'm getting ready for my full distance IRONMAN this Fall. What do you think about me doing a full marathon as a build up to the IRONMAN? That's awesome—you're gearing up for one of the most demanding endurance events out there! Preparing for a full-distance IRONMAN (2.4-mile swim, 112-mile bike, 26.2-mile run) requires a smart balance of volume, intensity, and recovery. Your question about whether a full marathon is necessary or ideal is a great one, and it really depends on your goals and current training status. Is a Full Marathon Necessary for IRONMAN Prep? While many athletes include a marathon in their build-up, it's not always the most effective or safest choice. Here's why: Pros of Running a Marathon Before IRONMAN: - Mental confidence boost from completing the distance. - Opportunity to test nutrition, pacing, and gear. - Simulates the fatigue and mental grind of the IRONMAN run. Cons: - High injury risk due to the pounding and recovery time required. - Doesn't replicate IRONMAN fatigue (you'll be running after 6–8 hours of swimming and biking). - Can disrupt your training cycle due to the taper and recovery needed. Viable Alternatives to a Marathon Here are some smart substitutes that can build endurance and race readiness without the downsides of a standalone marathon: 1. **Century Ride (100-mile bike)** - **Pros**: Low-impact, builds aerobic base, simulates IRONMAN bike leg. - **Use it for**: Nutrition testing, pacing, and mental endurance. - **Pair it with**: A short brick run (e.g., 6–10 miles) to simulate race fatigue. 2. **Long Swim Events (e.g., 5K–10K open water)** - **Pros**: Builds swim confidence, improves pacing and sighting. - **Use it for**: Practicing open water skills and wetsuit comfort. - **Pair it with**: A bike ride or short run for a swim-bike brick. 3. **Race Simulation Bricks** - **Example**: 80-mile bike + 13-mile run. - **Pros**: Mimics IRONMAN fatigue better than a standalone marathon. - **Use it for**: Testing gear, nutrition, and pacing under fatigue. 4. **Back-to-Back Long Runs** - **Example**: 12 miles Saturday + 10 miles Sunday. - **Pros**: Builds run durability with less injury risk than a marathon. - **Use it for**: Building cumulative fatigue without a single long effort. Coach's Summary Recommendation Unless you're chasing a marathon PR or need the mental boost, **skip the standalone marathon**. Instead, focus on **race-specific brick workouts**, **long rides**, and **progressive long runs**. These will better prepare you for the unique demands of IRONMAN day. Get Gritty Tip: My 2025 Misogi! Going into today's Pikes Peak ride, I was very unsure of what to expect. I heard from Rich that this was an annual challenge he has done since 2017 and this was something he looked forward to every year. Personally, I had not yet been on the Pikes Peak Highway nor had I really ventured into learning about it, other than what Coach Rich shared with me in prep. Even with the lack of personal knowledge, I stared at that mountain for over a year and a half and knew full well that this was going to be an EPIC day. I also knew that this was to be my 2025 Misogi. If you remember back to earlier in the year, we talked about the concept of a Misogi which I was first introduced to in Michael Easter's book, The Comfort Crisis. A Misogi is an ancient Japanese practice of purification and redefined by modern thinkers as a way to push boundaries, build resilience, and challenge what's possible. The rule? You must pick a challenge so big and audacious that there's at least a 50% chance you won't succeed. It should be something far outside your comfort zone, forcing you to confront your limits—and then go beyond them. For me, riding Pike's Peak Highway on a road bike climbing possibly to the 14,115 ft summit was it. I knew I had a 50% chance or less of completing it on the first try. Well, I definitely stretched my limits and went beyond them. There was one point where I was shaking and felt altitude sickness. Coach Rich gently checked in with me and we agreed to go section by section, at my pace. I'm sure I showed up on a few people's instagram reels as I was leaning over my bike trying to catch my breath and not hurl. I kept smiling, laughing, swapping war stories with Rich and got my crazy ass up to the brake check station. Even though we didn't make it to the summit, I was so freaking proud of how deep I dug and how far I came to my “braking” point. It seemed fitting for us to call it there and start our descent. When we reached the bottom, Rich asked how I was feeling, and I told him that I was excited to try again next year and see how much further I could progress. He was relieved and saw instantly that even though I didn't reach the peak, a fire for growth was lit, and that my friends is the whole purpose of a Misogi! Because here's the truth: Misogis aren't about the summit. They're about discovering what's inside you when the odds are uncertain, the air is thin, and your legs are screaming. It's about who you become when you lean into the challenge rather than back away. I didn't conquer the mountain that day—but I did conquer the voice inside me that said I couldn't. And that's what lit the fire to try again. So now it's your turn. What mountain—literal or metaphorical—are you willing to stare down in 2025? Pick something bold. Make it matter. And don't do it alone. We'll be here cheering, supporting, and swapping war stories right alongside you. Get gritty. Go big. Grow. That's your Get Gritty Tip of the week! TriDot Workout of the Week: Stamina Ride Today's workout is all about endurance and power. You'll focus on maintaining your race position, building stamina at different intensities, and keeping a solid rhythm throughout each effort. This is a great session to build consistency and mental toughness, key ingredients for triathlon success. Warmup 10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 Main Set 2 x 12 min (5 min) @ Z4 (10 min) 1 x 20 min @ Z3 Balance of time @ Z2 Session Note When performing longer stamina sessions, stay in race position as if racing. Sit up to stretch periodically if you tend to tighten up. Then get back into race position. Aim to make the last repeat of each effort level as solid as the first. Perform Z2 and Z3 efforts @ 90+ rpms. Perform Z4 efforts @ 80 rpms. Motivational Tip: Focus on consistency today. The goal is to make your last interval as strong as your first. Whether you're climbing the hills in a race or pushing through the final miles, staying steady and focused will make the difference. Your race position isn't just about form—it's about creating efficiency and strength, even when the legs feel tired. Stay in the zone, push through those stamina efforts, and keep your legs moving. You're building the strength and endurance needed to power through the toughest parts of your race. Fun Segment: Pikes Peak: Fact or Fiction? Alright listeners, it's time to ascend into madness with a brand new segment we're calling Pikes Peak: Fact or Fiction? We're taking on one of Colorado's most iconic climbs—the infamous Pikes Peak Highway. Rich, your mission—should you choose to accept it—is to tell us which of these high-altitude statements are real… and which are just altitude-induced hallucinations. 1. “Race cars use jet engines for added thrust to ascend Pikes Peak.” Answer: Fiction Why: While competitors use high-output, turbocharged engines (like 875 hp Peugeot 208s) to counter altitude-induced power loss, nobody is bolting jet engines to their cars at PPIHC. 2. “Runners have passed out at the summit due to thin air and needed oxygen revival.” Answer: Fact Why: The Pikes Peak Ascent and Marathon finish at the summit (14,115 ft), where oxygen levels are roughly 60% of sea level . There are documented cases of athletes needing supplemental oxygen at the summit aid station after fainting or showing symptoms of altitude sickness. 3. “Pikes Peak birthed burro racing alongside donkeys up the mountain.” Answer: Fiction Why: Burro racing—known as “pack burro”—did originate in Colorado, but traces back to historic mining routes in Leadville and Fairplay, not Pikes Peak. The first official pack‑burro race began in 1949 along Mosquito Pass between Leadville and Fairplay. 4. “High-altitude summer temps can freeze fuel lines in race support vehicles.” Answer: Fiction Why: Although summit temperatures may dip near freezing—even snow in summer—modern fuel systems aren't vulnerable to frozen fuel lines in mild conditions. In truth, volume and moisture are the real culprits, and freezing requires much more frigid temperatures. 5. “There's a ‘Double' marathon—one run to the summit one day, and the full marathon back the next.” Answer: Fact Why: Known as the “Doubler,” this brutal challenge combines the Pikes Peak Ascent and the full Marathon on consecutive days—summit in one, summit and return the next. That's it for this round of Pikes Peak: Fact or Fiction?! Did you get them all right? Let us know how you scored—and if you've got altitude stories or mountain myths, we'd love to hear and share them! Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed and enjoy the endurance journey!
#497 Data Optimized Training with TriDot's Jeff Booher Welcome Welcome to Episode #497 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion. Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly! In Today's Show Announcements and News Ask A Coach: Interview with Jeff Booher TriDot Workout of the Week: Smooth Swim Fun Segment: What about an “AI Training Fact or Falsehood” game? Announcements and News: Our Announcements are supported by VESPA Power today. Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body's natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20 Independence Day Pikes Peak Ride Jul 4, 2025 Join us for an invigorating bike ride from Santa's Workshop at 7700 feet to the top of Pikes Peak at 14,111. 6800 feet of climbing in 18 miles. Garmin Course - https://connect.garmin.com/modern/course/369763602 https://www.facebook.com/share/197vnpxkbc/ 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 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 Ask A Coach: Interview with TriDot CEO Jeff Booher As a triathlete you want to have a **growth mindset**, here are **10 introspective and growth-oriented questions** ###
#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.
#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.
#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.
#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!
#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.
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
© 2020-2026 Ivy Podcast Discovery LLC
