Developing Bike Power
303Endurance Podcast
Welcome Welcome to Episode #475 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. We hope you enjoyed last week’s interview with Coach Erin Carson of ECFIT. This week we continue our programming on strength with a focus on bike strength and the many ways to develop the strength and power that goes into the pedals, but also the considerations for how the bike beneath you plays a role in your best bike performance. Plus, we have an all new segment called “Athlete...
info_outline
Erin Carson ECFIT Strength and Mobility
303Endurance Podcast
#474 Erin Carson Strength and Mobility It’s another exciting week in the 303 my friends. We had an amazing webinar with Coach Erin Carson of ECFIT. It was so wonderful to share this secret weapon with our athletes and the 303 listeners who joined us on Tuesday night. Having had Erin Carson on my TV in my home gym for the last 7 months or so, it was strange to see her sitting at a desk. I should have put out a betting pool on how many minutes she could sit in her chair without getting up to demonstrate something. Spoiler alert, it happens at 35:57 into the video. Show Sponsor: UCAN UCAN...
info_outline
USAT Winter National Championship
303Endurance Podcast
#473 USAT Winter National Championship Welcome Welcome to Episode #473 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. We are excited to have USAT CEO, Victoria Brumfield and USAT Director of Constituent Engagement, Liz Koller joining us to talk about the USA Triathlon Winter National Championship coming up February 15-16 in Breckenridge, Colorado. This conversation was so much fun and definitely the highlight of my week! Shoutouts to:...
info_outline
Swim Strength and Mobility
303Endurance Podcast
303 Episode #472 Strength for Swimming Welcome Welcome to Episode #472 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. Shoutouts to: @genucan @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem #grit #grit2greatness #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully...
info_outline
2024 in Review
303Endurance Podcast
303 Episode #471 Best of 2024 Welcome to Episode #471 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. Shoutouts to: @genucan @ironmantri @303triathlon @tridottraining @tridottrainingsystem #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you...
info_outline
FulGaz with Bec Burns
303Endurance Podcast
Episode # 470 Indoor Cycling We have an exciting show today as we continue our Winter Series on different ways to stay fit during the cold dark months of winter. This week we are spinning up a discussion on Indoor Cycling. #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile...
info_outline
Winter Training - XC and Snowshoe
303Endurance Podcast
Episode #469 Winter Training Series Sunday, May 24, 2020 6:59 AM Welcome Welcome to Episode #469 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. Today we are continuing our Winter Training Series theme with a discussion on Snowshoe Running. Shoutouts to: @genucan @ironmantri @coloradosride @ @303triathlon @tridottraining @tridottrainingsystem #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach #303EndurancePodcast ...
info_outline
Winter Wonderland
303Endurance Podcast
Episode #468 Winter Wonderland Sunday, May 24, 2020 6:59 AM Welcome Welcome to Episode #468 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. Before we jump in, I’ve learned an interesting factoid I want to share with you and get your perspective on (not dad-joke related). 😀 Shoutouts to: @genucan @ironmantri @coloradosride @ @303triathlon @tridottraining @tridottrainingsystem #ironmantri #cycling #triathlon #swimbikerun #Iamtridot...
info_outline
Mark Allen Reset Tips
303Endurance Podcast
Episode #467 Mark Allen's Crucial Role of Rest Welcome Welcome to Episode #467 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. It's our post-Thanksgiving show and we are thankful you are here. If you thought the cranberries, mash potatoes and pumpkin pie made the meal, wait until you see what we've been cooking up. Your post-Thanksgiving treat is expert tips from 6-time IRONMAN World Champion and the athlete named Best Endurance Athlete of all time by ESPN....
info_outline
Thankful for Habits
303Endurance Podcast
Episode #466 Thankful for Powerful Habits If consistency is the key to effective training, habits are the key to keeping training consistent. Join us as we dive into how to create powerful habits that lead to transformative outcomes and break habits that are holding you back. Shoutouts to: @genucan @ironmantri @coloradosride @303triathlon @tridottraining @tridottrainingsystem @april_spilde #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products....
info_outlineShow 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
- Cycling News/Updates - Triple, TDF, Foco Fondo; Blue Sky
- Triathlon News/Updates - WTCS Hamburg, IM Pro Series,T-100 Pro Standings Boulder Peak
- Coaching Tip of the Week - Prepping for Pool School
303Cycling News and Updates:
https://www.letour.fr/en/rankings
https://www.focofondo.com/about
https://en.wikipedia.org/wiki/Mount_Evans_Hill_Climb
303Triathlon News and Updates:
https://wcs.triathlon.org/results/result/2024_world_triathlon_championship_series_hamburg
https://www.triathlon.org/news/article/how_wtcs_hamburg_shook_up_the_series_rankings
https://proseries.ironman.com/ - Lake Placid 7/21
https://www.runningintheusa.com/multisport/list/co/upcoming
Boulder Peak - size, temps, conditions, vibe, friends
Tri Boulder
Coaching Tip of the Week:
Suggestion from listener and friend Natalia Crawford from Boulder to
3 athletes prepping for Boulder Pool School - Chris 70.3, Noah IMAZ and Matt starting
How we prep for Pool School
Athlete: I thought I nailed that workout - what did I do wrong?
Coach: I suspect it's just an environment normalization adjustment. You were running in the pace range you described, but the zones that fell into may have changed based on the temperature, humidity and altitude. Let's dive into that a little more when we talk next.
Another Athlete…same question
Coach: Note that Pace is the target metric in this workout that is used for scoring, not heart rate. in this workout, it was looking for 51 minutes at around 15:30 pace and 4 minutes around 11:15 pace.
Athlete: I struggle with keeping my heart rate in zone 2 when running/jogging. Sometimes I feel like I need to walk to get my HR low enough.
Coach: it's okay to walk on these sessions
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares