Transition Season Kickoff

Episode #463 Kona Recap and The Reset

Sunday, May 24, 2020

6:59 AM

Welcome

Welcome to Episode #463 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion.

 

As the triathlon comes to a close, it’s time for athletes to embrace a phase often overlooked—taking a break. For triathletes driven by goals, this may sound counterintuitive. However, downtime is not only essential but also beneficial for your overall performance and well-being. Whether you’ve just crossed your last finish line or are planning your next race, here's why taking a break could be the secret to your success.

 

Shoutouts to: @genucan @ironmantri   @coloradosride @ @303triathlon @tridottraining @tridottrainingsystem

#ironmantri #cycling #triathlon #swimbikerun  #Iamtridot #tridotambassador #tridotcoach

 

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In Today's Show

• A new season, new month and a new theme - Transition Season and the Reset
• Triathlon News/Updates - Kona recap, highlights, results and reflections
• Bill's Spain Trip

 

 

Bill's Spain Trip:

 

Bill, bienvenido amigo. Welcome back from your Spain trip. I've been reading your posts. They were amazing and totally drew me in.  I want to read one paragraph from your Castles to Coast Pt 2 post.

 

My memories of the coastal towns of Cadaques and Port De la Selva are similar but vastly different.

On our off day we visited Cadaques, a time capsule of isolated living only visited by boat until a few decades ago. A city besieged by Pirates and homes carved into cliffs and protected by a curiously thick wall. Behind them citizens flourished and created one of the most stunning alters I have ever seen. Hidden stories intermingled with traditional Catholic lore. The subliminal messages and hidden figures saved for future generations to know these original artists were more worldly than not. They questioned status quo and were curious about more than religion.

Protected by a similar harbor, Porta De la Selva feels more business like, full of fishing boats and those who rely on the catch of the day more than the catch of a bus or car. Gorgeous as well and the finish or our ride on day five.

 

 

You mentioned leaving "50,000 miles of cycling history" in Barcelona. Can you elaborate on the significance of this milestone for you?

 

Your carbon soles saw their last daylight on the sands of Barcelona. How did it feel to retire them in such a memorable location?

 

You described travel as feeling rather than seeing. Could you share a specific moment on this tour that encapsulated this sentiment?

 

What were some of the standout local experiences or interactions you had while meandering through the back streets and alleys of Barcelona?

 

The architecture and vibrancy of Barcelona left a strong impression on you. What about Gaudi’s work do you find most captivating?

 

You mentioned the 1992 Olympics' influence on Barcelona. How do you think this has shaped the city's modern character and infrastructure?

 

Your journey took you from the coast to the mountains. Which part of the route left the most lasting impression on you and why?

 

The camaraderie among your group was a highlight. How did the diverse backgrounds of the participants and guides enhance your experience?

 

You visited various historical sites and indulged in local culinary delights. Was there a particular dish or drink that stood out to you?

 

Reflecting on this trip as a potential gateway to a new lifestyle, what lessons or insights have you brought back that could influence your life in Winter Park?

 

What are the different types of bicycles available on EF Adventures tours in Spain, and how do they cater to varying skill levels?

 

Can you describe the typical itinerary of a week-long bicycle tour with EF Adventures in Spain?

 

What are some of the must-see landmarks or attractions that cyclists get to experience on these tours?

 

How does EF Adventures ensure the safety and comfort of participants during the tours?

 

What kind of support and guidance do participants receive from EF Adventures guides throughout the tour?

 

 

Kona Summary:

Race Highlights:

 

Winner: Patrick Lange (GER) with a course record time of 7:35:53.

 

Second Place: Magnus Ditlev (DEN) finishing in 7:43:39.

 

Third Place: Rudy Von Berg (USA) with a time of 7:46:00.

 

Notable Performances: Sam Laidlow (FRA) set a new bike course record with a time of 3:57:22 but struggled during the run. He finished in 18th place.

 

Other Top Finishers: Leon Chevalier (FRA), Menno Koolhaas (NED), Gregory Barnaby (ITA), Cameron Wurf (AUS), Kieran Lindars (GBR), Kristian Høgenhaug (DEN), and Matt Hanson (USA).

 

Post-Race Reactions:

 

Patrick Lange: Celebrated his third Ironman World Championship title and expressed gratitude for the support3. He highlighted the importance of perseverance and mental strength.

 

Magnus Ditlev: Praised Lange's performance and shared his excitement about finishing second. He emphasized the tough competition and the incredible atmosphere in Kona.

 

Rudy Von Berg: Was thrilled to be the first American on the podium in a decade. He thanked his supporters and coaches for their unwavering belief in him.

 

Sam Laidlow: Acknowledged his bike record but admitted his disappointment with the run. He vowed to come back stronger and learn from the experience.

 

Leon Chevalier: Expressed satisfaction with his performance but noted the need for improvement in future races3.

 

The race was filled with drama, records, and inspiring performances, making it one of the most memorable Ironman World Championships in recent years.

 

Ask A Coach: Transition Season and the Reset

 

Watching the Ironman World Championship this past weekend, I was reminded that the sun is setting on the 2024 triathlon season. As the triathlon comes to a close, it’s time for athletes to embrace a phase often overlooked—taking a break. For triathletes driven by goals, this may sound counterintuitive. However, downtime is not only essential but also beneficial for your overall performance and well-being. Whether you’ve just crossed your last finish line or are planning your next race, here's why taking a break could be the secret to your success.

 

 

Why It's Important to Take a Short Break?

Continuous training without a break can lead to burnout, overuse injuries, and diminished performance. Your body needs time to repair the micro-damage caused by intense workouts, while your mind requires a chance to rejuvenate. This period of rest not only prevents chronic fatigue but also sets the stage for future gains.

 

When to Take It?

The best time for a break is right after your last race of the season. Your performance has peaked, and pushing further can result in diminishing returns. Listen to your body and give yourself permission to step back.

 

How Long to Take It?

A break of 2-4 weeks is ideal. This length of time allows for sufficient physical and mental recovery without compromising fitness. It strikes a balance between rest and staying active enough to avoid becoming sedentary.

 

What to Do / Not Do During this break?

Engage in low-intensity activities like yoga, walking, or leisurely swimming. Avoid high-intensity workouts that can stress your body. Focus on hobbies, spend time with loved ones, and enjoy the simple pleasure of movement without the pressure of performance.

 

Reflection and Envisioning Use this time to reflect on your season. What went well? What could be improved? Envision your goals for the next season. This process of reflection helps in setting more informed and achievable targets.

 

Update or Create Values Inventory or Personal Mission Statement

Revisit your core values and personal mission statement. This is a powerful exercise in aligning your training and life goals with your personal values. Updating these can provide a fresh perspective and renewed motivation as you transition back into training.

 

Summary

Taking a few weeks to reset and recover is a strategic move that ensures you come back stronger, both physically and mentally. Embrace this downtime as an integral part of your training cycle—your future self will thank you.

 

Stay tuned, train informed and enjoy the endurance journey!

Train With Coach Rich:

Coach Rich Soares

[email protected]

Rich Soares Coaching

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Train with Coach April:

Coach April Spilde

[email protected]

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