2024 in Review

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 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

• Get Gritty

• Ironman Confessions

• Triathlon News/Updates -

• X-Mas Gift Exchange

 

 

Announcements:

 

Upcoming Programming in January - In January we are going to bulletproof you and your season with a focus on strength and mobility. In fact we have Erin Carson on board to share her expertise on the podcast. 

 

FulGaz Virtual Group Ride Schedule

Dec. 21 - IM Kona 8am MT

• The FulGaz Experience

• Lessons Learned and Adjustments

Dec. 28 - IM Cozumel 8am MT

Jan. 4 - IM Nice 8am MT

 

Ask A Coach Sponsor: G2G Coaching

Triathletes, are you ready to level up and see what’s possible with smarter training? At Grit2Greatness Coaching, we’re here to set you up for success with TriDot’s game-changing platform.  

When you click Coach April’s or Coach Rich’s TriDot Sign-Up link, you’ll get a white-glove onboarding experience designed to help you hit the ground running. We’ll walk you through every step of the process—from setting up your TriDot account to understanding how the platform tailors your workouts to fit your goals and lifestyle. 

Your onboarding will include 2-weeks of free access and then you can decide on plans as low as $14.99 per month. 

Get started with us because we’ve been where you are and know how to bridge the gap between where you’re starting and where you want to be. With TriDot and our support, you’ll train smarter, gain confidence, and crush your goals.  

Ready to get gritty? Start your journey today—because every epic finish line starts with the first step!  

Ask A Coach: 

Coach Rich, as you know, I had my CSS test this morning and it was my first in a 25 meter (LCM) pool. I maintained my swim dot score, and definitely gave it my all. The only issue is that I know I left a lot of meat on the bone because of my flip turn technique, especially during the 400 meter portion. In 2025, my swim goal is to focus on improving my flip turns so that I am faster doing them then turning at the wall. What tips do you have to help me master my flip turns?

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

 

Best of 2025:

 

It has been a 303 tradition to have our final episode of the year to reflect on the year. We are going to do this in two parts:

 

Part 1: Our Favorite “Tri Related” Things 

 

Rich’s:

• Pro Race at any distance: Paris Olympic MTR

• Personal Race or Event: Colorado’s Ride

• Personal Training Day: Pike Peak

• Book: The One Thing by Gary Keller and Jay Papasan

• Podcast Episode: Gwen Jorgensen Races Local and Mark Allen Reset Tips

 

April’s

• Pro Race at any distance: Definitely the XTERRA North American Championships at Oak Mountain State Park, Pelham AL–getting to see my faves all in one place and race on the same day!

• Personal Race or Event: Boulder Sunset Tri - Athena 2nd place finish and flew out of the water looking like swamp thang, LOL

• Personal Training Day: Riding the Falcon Trail on the Air Force Academy

• Book: The Courage to Be Disliked by Ichiro Kishimi and Fumitake Koga

(Highly recommend you listen to this one).

• A self-help book that encourages readers to embrace their individuality and live authentically, regardless of others' opinions, by applying the philosophical concepts of Alfred Adler, which emphasize the idea that true happiness comes from accepting oneself and not seeking validation from others, essentially finding courage to be disliked if it means staying true to yourself; the book is structured as a dialogue between a young man and a philosopher discussing these ideas, allowing readers to explore the concepts through conversation.

• Podcast Episode: Ep. #271 Building Powerful Triathlon Habits & Episode #461 Preventing/Rehabbing Injury

9 Year End Reflection Questions

 

 

Get Gritty Tip:

Welcome to this week’s “Get Gritty” tip!  

This is where we dive deep into the nuts and bolts of mental toughness, resilience, and building a winning mindset—not just for peak performance in triathlon but for life itself. After all, the best athletes are those who inspire others and lead by example. This week, we’re drawing inspiration from Richard Barrett’s Seven Levels of Consciousness as outlined in his book, “A New Psychology of Human Well-Being.” 

Every decision you make—from pushing through the last mile of a race to handling a tough conversation with a teammate—stems from your current awareness. Recognizing that and learning how to elevate yourself is a game changer. These levels offer a fascinating way to think about how we grow mentally and emotionally, and how our consciousness evolves to guide our actions.

Let’s break it down:  

The Seven Levels of Consciousness map your mental and emotional state across different dimensions. The first three levels—Survival, Relationship, and Self-Esteem—are where fear-based, limiting beliefs often hold us back. Imagine you're mid-race, and your energy plummets. If your mindset shifts to Survival mode, you may feel overwhelmed and anxious, questioning your ability to finish. Sound familiar? These thoughts are rooted in fear, not possibility.

Here's the gritty part: when you recognize these fear-based triggers, you gain the power to shift your mindset. For example, instead of spiraling into doubt when you're struggling on the bike or in open water, ground yourself by focusing on what's in your control—your breathing, cadence, or a mental mantra like 'calm and strong.' This technique helps you climb from Survival consciousness to higher levels like Transformation or Internal Cohesion, where you're aligned with your purpose and values, not paralyzed by fear.

For coaches, this model is equally transformative. When you understand where your athletes are mentally, you can tailor your guidance to meet them where they are. An athlete stuck in Survival consciousness after a DNF might need reassurance and small, actionable steps to rebuild their confidence. By recognizing these patterns, you help them develop resilience and guide them toward realizing their potential.

Ready to go deeper?

Level 1: Survival Consciousness  

*Triathlete Perspective*:  

At this level, you're focused on meeting your most basic needs—hydration, nutrition, rest, and overall health. Think about the first time you trained for a triathlon. Were you worried about how far you could swim without panicking or whether you'd have the energy to finish a workout? Survival consciousness is about building a foundation of physical security. For new triathletes, it's essential to master these basics without succumbing to fear. Trust your training plan and learn to prepare for challenges like staying fueled on a long ride or handling a flat tire on race day.

*Coach's Perspective*:  

A coach operating at this level helps their athletes build confidence in the fundamentals—proper gear, safety in open water, and pacing basics. It's about creating an environment where athletes feel safe to grow without being overwhelmed by survival fears. 

Level 2: Relationship Consciousness  

*Triathlete Perspective*:  

Once your survival needs are met, you start seeking connection—belonging to a training group or feeling supported by friends and family. At this stage, having training partners or a triathlon club is critical. It's where you begin to feel like you're part of a team and gain strength from the relationships you've built.

*Coach's Perspective*:  

A great coach fosters a sense of community. They emphasize the importance of collaboration, such as relay races or group workouts, where athletes feel supported. This level is also where trust is built between coach and athlete, helping athletes feel safe to share fears or insecurities.

Level 3: Self-Esteem Consciousness  

*Triathlete Perspective*:  

This level is about proving to yourself that you belong in the sport. Maybe you're chasing your first podium finish, hitting a PR, or finally calling yourself a "triathlete" without hesitation. However, the flip side of this level is battling self-doubt. A bad workout or race can trigger those nagging thoughts of not being good enough. 

*Coach's Perspective*:  

Coaches at this level focus on building confidence. They set realistic goals for their athletes to achieve small wins, reinforcing a sense of accomplishment. A coach might celebrate a new PR or remind athletes that even showing up is a victory on tough days.

Level 4: Transformation Consciousness  

*Triathlete Perspective*:  

At this stage, you start asking more profound questions. Why am I doing this? What does triathlon mean to me? This is where athletes often discover their *why*—whether it's to push boundaries, inspire others, or simply find joy in the process. Transformation consciousness is about stripping away ego-driven motives and aligning your training with core values.

*Coach's Perspective*:  

Coaches help guide athletes toward this level by encouraging reflection. This might involve post-race debriefs, journaling about their journey, or exploring how triathlon fits into their broader life goals.

Level 5: Internal Cohesion Consciousness  

*Triathlete Perspective*:  

Triathletes find meaning and fulfillment in their training and races at this level. It's not just about crossing the finish line but about how the sport contributes to your well-being. You start to notice how the discipline, focus, and resilience from triathlon spill over into other areas of your life.  

*Coach's Perspective*:  

Coaches help athletes connect their training to a larger purpose. This might mean encouraging them to mentor newer triathletes, participate in charity events, or reflect on how triathlon enhances their relationships and careers.

Level 6: Making a Difference Consciousness 

*Triathlete Perspective*:  

You're not just in the sport for yourself at this stage—you want to give back. Maybe you're mentoring a beginner, volunteering at a race, or advocating for inclusivity in triathlon. Your focus shifts to making a positive impact on others.  

*Coach's Perspective*:  

Coaches at this level inspire athletes to think beyond personal goals and contribute to the community. They might lead initiatives to promote youth triathlon programs or encourage athletes to support causes that align with their values.

Level 7: Service Consciousness  

*Triathlete Perspective*:  

This is the pinnacle of consciousness, where triathlon becomes a way of life and an expression of your deepest self. Training and racing are no longer "work" but a form of play, joy, and connection. You're fully aligned with your purpose, using the sport as a platform to live authentically and inspire others.  

*Coach's Perspective*:  

A coach at this level is no longer just teaching athletes—they're transforming lives. They model selfless service and show that triathlon can be a force for good, whether it's inspiring resilience, building community, or fostering personal transformation.

Here’s the gritty takeaway: every level builds on the last. To grow as athletes and humans, we need to move beyond basic survival or simple performance metrics and tap into reflection, connection, and purpose. When you level up your consciousness, you level up your life—inside and outside the sport.  

Triathlon is the perfect metaphor for life—challenging, rewarding, and constantly evolving. By learning to identify and elevate your level of consciousness, you don't just get stronger physically; you build the mental toughness that helps you overcome any obstacle. Remember, growth begins with awareness. 

So, this week, ask yourself: what level of consciousness are you operating from right now? How can you elevate it? Whether you’re a triathlete or a coach, climbing these levels could be the key to unlocking your potential.  

That’s it for our “Get Gritty” tip of the week! Stay tuned for more practical strategies to build resilience and mental toughness in every episode.  

Today’s Fun Segment: Ironman Confessions

Description: A no-holds-barred look at the funny, embarrassing, or downright weird moments athletes have experienced during training or races. Think: porta-potty stories, open-water freak-outs, or “bonking” in the most awkward situations.

Example: “I ate someone else’s gel at an aid station…on purpose.”

Example: “I have sucked the sweat out of the bill of my own visor.” Truth or Lie?

Example: “Drank out of a dog bowl at the end of a driveway” Truth or Lie?

We want to hear from you! Share your Ironman Confessions with us at ****– and we’ll share them on the show!