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Mark Allen Reset Tips

303Endurance Podcast

Release Date: 11/30/2024

FulGaz with Bec Burns show art 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...

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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  ...

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Winter Wonderland show art 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...

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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....

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Thankful for Habits show art 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....

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Blueprint for 2025 Season show art Blueprint for 2025 Season

303Endurance Podcast

Take the next step in the Transition Season with creating your blueprint for 2025. Here to help us create our blueprint are two fabulous triathlon coaches, Julie McPhilomy and Tony Washington.

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Strategize for 2025 show art Strategize for 2025

303Endurance Podcast

Episode #464 Strategize for 2025 Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!  Announcements: It's official - Coach April Spilde is the new co-host of the 303Endurance Podcast - April brings her years of experience...

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Transition Season Kickoff show art Transition Season Kickoff

303Endurance Podcast

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...

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303Endurance Podcast

The 303 Endurance Podcasts preview of the 2024 Ironman World Championship in Kona. Who the experts are picking and how that informs our picks. T-100 Vegas pro race and how we faired with our predictions. Plus, Ask-a-Coach we cover overtraining and race day anxiety.   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...

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303Endurance Podcast

Episode #461 Preventing/Rehabbing Injury Sunday, May 24, 2020 6:59 AM Welcome Welcome to Episode #461 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and standing in for Bill Plock is my good friend and last week's guest interview, Coach April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.   Coach April Spilde [email protected]   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering...

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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. Coach Mark Allen is going to share his tips on how to use this time to set the stage for your best race season in 2025.

 

Quick Intro Mention:

  • Zed Pitts and others sharing feedback on last week's Building Powerful Habits discussion.

    • Zed is such an amazing example of steadfastness, inspiration, and grit! I recently interviewed him on the Grit2Greatness Endurance Podcast and can’t wait to share more of him on Monday when it drops so everyone be sure to check it out!

  • Congrats to those who raced Ironman Cozumel last weekend

  • Taking IMU Certification and eager to bring some of the information to future episodes

    • Me too! I’m really loving the format of having experts and masters sharing together in the same space. The experts are bringing in the most updated information and science and the masters share their incredible experience and wisdom. It’s truly a winning combination.

    • I’m finding that every certification course I take expands my knowledge. USAT Level 1, USAT Short and Long Course, TriDot all added layers or really expanded my thinking. Each gave me concrete tools.

      • Evolution of Triathlon - 100%

      • Hydration - 100%

      • Running Mechanics - 100%

      • Cycling Mechanics - 100%

      • Swimming Mechanics - 100%

      • Sports Nutrition - 100%

      • Principals of Exercise Science 50%

      • Data Driven Training Part 1

      • Data Driven Training Part 2

      • Adjusting Training

 

Show Sponsor: UCAN

UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly! 

 

In Today's Show

  • Announcements

  • Ask A Coach: Powerful Habits for Triathlon Success

  • At The Races: T100 World Champs Results and

 

There are incredible deals at Blueseventy’s Black Friday sale!

Save 25% on everything at Blueseventy.com plus even deeper savings on select items 👇

  • 50% off Sprint wetsuits!

  • 50% off ALL goggles!

  • And 40% off Fusion wetsuits!

Blueseventy Black Friday sale ends December 3rd!

 

Announcements:

Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. As you will hear in our upcoming interview with Coach Mark Allen, this is the time of year to take a break from the training and do other things that keep you active.

 

We are going to explore a different winter sport or activity each week in December.

Dec 6: Skiing; downhill, cross country classical, skate skiing, skimo

Dec 13: Indoor Cycling and FulGaz Group Rides

Dec 20: Hiking and snowshoeing

Dec 27: Indoor rowing and wall climbing

 

Indoor Cycling with FulGaz - December 10th we are gearing up for winter training. Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course while getting their bike sessions done.

 

Virtual Group Ride Schedule

Dec. 14 - IM Nice 8am MT (Rich Lead)

Dec. 21 - IM Kona 8am MT (April Lead)

Dec. 28 - IM Cozumel 8am MT (PB and Jelly)

 

Grit2Greatness Coaching -

Maybe not this show, but we should probably think about how we want to handle the launch announcement and the assets (social, website, etc.). ← Super excited for the potential!

 

Ask A Coach: Mark Allen on Recovery

#463 - Reset Recovery - Why It's Important to Take a Short Break?

#464 - Strategy Inputs - Reflection, SWOT, greatest levers, what's calling you

#465 - Designing your Blueprint - How your strategy informed priorities and areas of focus. Camps, blocks, TPS

#466 - Powerful Habits - 

#467 - Hall of Fame triathlete, 6X IM WC Coach Mark Allen to helps us pull it all together and help frame how to approach your training this time of year between seasons.

 

Recovery

  • Why should you take a break? Adrenal reserves and the water table example.

  • When should you take a break?

  • How long should you take a break and how much training?

  • What you learned as a professional triathlete? And/or, what are the professionals doing this time of year?

Reflect

  • How to reflect?

  • What is the purpose, or what is the goal?

  • How might reflecting inform next year's plan?

Training

  • What should be our focus?

  • What are the goals?

  • What should we avoid?

Winter Activities

  • Are there winter activities that complement the athletic demands of triathlon? If so, what?

  • Making indoor training engaging. What do you see in the market that helps athletes sticking to their training during the winter?

  • What habits do you like to see athletes develop this time of the season?

 

Let’s get into our interview with Coach Mark Allen!

 

 

303Triathlon News and Updates:

TBD

 

We can discuss the upcoming 70.3 Worlds in Taupo, New Zealand. I would love to ask you, if you could do an IM 70.3 anywhere, where would it be and why?

 

Cool. We may browse the Ironman calendar and the FulGaz library.

 

April’s Dad Joke→ I might add in the beginning or closing, it’ll be a surprise! ;)

 

Closing:

Thanks again for listening this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it!

Stay tuned, train informed, and enjoy the endurance journey!

 

Train With Coach Rich:

Coach Rich Soares

[email protected]

Rich Soares Coaching

TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares

RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

 

Train with Coach April:

Coach April Spilde

[email protected]

Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts

TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde