Winter Training - XC and Snowshoe

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

 

Show Sponsor: UCAN

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In Today's Show

• Announcements

• Ask A Coach - Snowshoe Running 101

• Triathlon News/Updates - Taupo 70.3 World Championships

 

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 17th 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 whilst getting their bike sessions done.

 

Virtual Group Ride Schedule

Dec. 21 - IM Kona 8am MT

Dec. 28 - IM Cozumel 8am MT

Jan. 4 - IM Nice 8am MT

 

Ask A Coach:

 

Guide to Snowshoe Running: Benefits, Gear, and Getting Started

When the trails turn white and the temperatures drop, don't let your running routine hibernate—embrace the snowy landscape with snowshoe running! This invigorating winter activity offers a plethora of benefits for triathletes and fitness enthusiasts alike.

The Benefits

Snowshoe running is a powerhouse workout that combines cardio, strength, and endurance. The added resistance of trudging through the snow increases the intensity of your runs, making it a phenomenal cardiovascular exercise that boosts your aerobic capacity. The uneven terrain challenges your stabilizer muscles, enhancing strength and coordination. Plus, it's a low-impact activity that reduces the risk of injuries typically associated with running on harder surfaces. Snowshoe running also works your core and legs harder than traditional running, promoting muscular and tendon development while improving overall athletic performance.

Essential Gear

Getting started with snowshoe running requires some specialized equipment, but don't worry—it's straightforward. Here's what you'll need:

• Snowshoes: Opt for running-specific snowshoes which are lighter and more streamlined than their hiking counterparts. Brands like Atlas and MSR offer excellent options.

• Running Shoes: Wear your regular trail running shoes, paired with gaiters to keep the snow out.

• Apparel: Dress in moisture-wicking, breathable layers to stay warm and dry. Don't forget gloves and a hat to protect against the cold.

• Poles (Optional): Some runners prefer using poles for added stability, especially on uneven or steep terrain.

How to Get Started

Starting your snowshoe running journey is easier than you might think. Follow these steps to hit the snow-covered trails with confidence:

1. Find a Trail: Look for local parks or dedicated snowshoe trails. Many ski resorts also offer groomed trails perfect for beginners.

2. Warm-Up: Just like any workout, start with a dynamic warm-up to prepare your muscles and prevent injuries.

3. Pace Yourself: Snowshoe running is more challenging than regular running, so begin with shorter distances to build your endurance.

4. Focus on Form: Keep a shorter stride and lift your knees higher to navigate through the snow effectively. Use your arms to maintain balance.

5. Stay Hydrated: Cold weather can be deceiving; you still need to stay hydrated, so bring water and hydrate regularly.

 

5 Best Trails to Check Out in Colorado according to All Trails:

 

#5. Nymph Lake Trail: Head out on this 5.0-mile out-and-back trail near Estes Park, Colorado. Generally considered a moderately challenging route, it takes an average of 2 h 34 min to complete. Before heading out on a winter hike in Rocky Mountain National Park, it is a good idea to have experience hiking in winter conditions. It is advised to keep your eye on weather and avalanche conditions. 

 

#4. Lost Lake via Hessie Trail: Located near the small town of Eldora west of Nederland, this 4.0 mile route starts at the Hessie Trailhead off County Road 130 and leads to the Devil's Thumb Trail. This great trail is a perfect option for a day trip with an incredible destination. Keep an eye out for moose which are commonly seen along this trail!

 

#3. Saint Mary’s Glacier: Explore this 1.6-mile out-and-back trail near Idaho Springs, Colorado. Generally considered a moderately challenging route. This is a very popular area for cross-country skiing, fishing, and hiking, so you'll likely encounter other people while exploring. The best times to visit this trail are April through October. Dogs are welcome, but must be on a leash. 

#2. Royal Arch Trail: Try this 3.3-mile out-and-back trail near Boulder, Colorado. Generally considered a challenging route. This is a very popular area for hiking, snowshoeing, and running, so you'll likely encounter other people while exploring. The best times to visit this trail are March through October. Dogs are welcome and may be off-leash in some areas.

 

#1: Emerald Lake Trail: Try this 3.2-mile out-and-back trail near Estes Park, Colorado. Generally considered a moderately challenging route, it takes an average of 1 h 39 min to complete. This is a very popular area for fishing, hiking, and snowshoeing, so you'll likely encounter other people while exploring. The trail is open year-round and is beautiful to visit anytime. You'll need to leave pups at home — dogs aren't allowed on this trail.

 

Snowshoe running is not just a winter substitute for your regular runs; it's a unique and effective way to enhance your overall fitness. So, strap on your snowshoes, and get ready to explore the serene, snowy wilderness while taking your training to the next level. Your future triathlete self will thank you!

Ready to take on the snowy trails? Remember, the only limit is the one you set yourself. Happy snowshoe running!

 

303Triathlon News and Updates:

 

IRONMAN 70.3 World Championship 2024: PRO Women predictions, podium picks and ones to watch

2024 has featured an everlasting gobstopper of a race calendar, with the T100 Series really kicking things off back in March. And now, finally, the IRONMAN 70.3 World Championship in Taupo finishing up what has got to be the busiest year of PRO triathlon racing in recent history.

With a world title, and the last chance to grab valuable (literally) IRONMAN Pro Series points on the line, the PRO women’s start list is stellar. So as some of the world’s fastest female triathletes line up for one last dance before the year is out, who are the top contenders for the win?

For the last time in 2024, it’s time to dust off my crystal ball and attempt to bring you my pre-race predictions.

 

There are a number of names on the 62-strong PRO women’s start list who could certainly contend for the podium at the 2024 IRONMAN 70.3 World Championship. And with the race coming so late in the year, and happening almost on the other side of the world for a large number of the athletes. If there was ever a race where ‘anything could happen’ this is probably it.

 

 April’s Women’s Picks:

1. Taylor Knibb

2. Kat Matthews

3. Paula Findlay

April’s Men’s Picks:

1. Mathis Margirier

2. Matt Dubrick

3. Matt Hanson

Rich’s Women’s Picks:

1. Taylor Knibb

2. Julie Derron

3. Ashleigh Gentle

Rich’s Men’s Picks:

1. Hayden Wilde

2. Kyle Smith

3. Leo Bergere

 

https://proseries.ironman.com/stories/start-list-pro-field-2024-vinfast-ironman-703-world-championship

Is IRONMAN reconsidering Kona / Nice World Championship split as new survey drops fresh hint?

It's been a hotly-debated topic ever since the rotation with Nice was announced and it seems all options are now open for the IMWC.

 

The future location and format of the IRONMAN World Championship would appear to be more up in the air than ever judging by the latest development from the M-Dot brand.

 

Rumours have been swirling around for much of the second part of this year as to whether the current rotation between the spiritual home of Kona and Nice will see out its four-year cycle.

 

The IMWC had always been held in Hawaii, with the men and women racing on the same day. That was until 2022 when they were each given their own day in Kona, with the pro women racing on the Thursday that year and the men on the Saturday.

 

From a pro racing perspective the hugely important benefit of that was that the women had their own day of racing and all the coverage that entailed.

 

However at that point it proved too much for the islanders, with the then mayor saying: “We learned that more than one race day during IRONMAN week is too many for the community to manage.”

 

But with a steadfast commitment now in place for separate race days for men and women, IRONMAN decided a dual location system was the next best solution – so for 2023 they announced that the women would race in Kona and the men in Nice around a month before, which would then rotate for the next four years through to 2026.

 

We’re only halfway through that process and it’s far to say it continues to split opinion more than virtually any other topic in triathlon – with huge implications for age-groupers and pros alike.

 

It’s a burning issue for Scott DeRue, who this year took over from long-term incumbent Andrew Messick as IRONMAN’s CEO and inherited the rotation format.

 

Another potentially significant recent change is a new mayor in Hawaii – so could two days in Kona now be back on the table?

 

‘Listening and learning’

Judging by a survey that IRONMAN have sent out to sections of the media (and plenty of others by the sounds of it, including the all-important athletes) it would appear that all options are again up for discussion.

 

The email introduction to the survey we received read as follows: “Respected Members of the Media – Two years ago, we split the IRONMAN World Championship, spanning both Kona and Nice, and we are incredibly proud of all that our athletes have achieved in both of these historic and beautiful locations.

 

Email/Survey

Two years ago, we split the IRONMAN World Championship, spanning both Kona and Nice, and we are incredibly proud of all that our athletes have achieved in both of these historic and beautiful locations. During these two years, we have sought and received feedback from diverse stakeholders to help us better understand the important role of the IRONMAN World Championship within our community. One thing is clear – the IRONMAN World Championship is the pinnacle of our sport, a celebration of human achievement, and a testament to the passion and commitment of our IRONMAN community.

 

As we look to the long-term future of the IRONMAN World Championship, we are committed to listening to and learning from our community. In this spirit, we would like your input as a valued member of our IRONMAN `ohana. Your feedback will form part of the ongoing inputs we will continue to collect as we envision the long-term future of the IRONMAN World Championship.

 

 Would You Rather? -  Colorado Triathlete Edition

 

1. Bike the Peak to Peak Scenic Byway (and call it "leg day x10") or

Bike through Garden of the Gods (while dodging tourists with selfie sticks)?

 

2. Train at the U.S. Olympic Training Center or train in Aspen with a pro?

 

3. Do a winter triathlon (rocking three layers of thermal spandex like a high-altitude marshmallow) or  race the Colorado Triathlon in the summer?  

 

4. Race in Boulder where a 70-year old passes you on a carbon fiber bike while drinking kombucha or race in Colorado Springs with the Academy cadets yelling “Go faster old man!” like your life depends on it?  

 

5. Run in Crocs because you forgot your running shoes or bike in a ski jacke that you can’t take offt?  

 

6. Join a relay team with a local pro triathlete and do your strongest discipline or join a team with your friends and you each have to do your weakest discipline?  

 

 

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