USAT Winter National Championship

#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: @genucan @usatriathlon @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem

#grit #grit2greatness #usatriathlon #wintertriathlon #breckenbiener  #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

• Feature Interview with Vic Brumfield and Liz Kollar

• Get Gritty

• TriDot Workout of the Week - Bike Step Ups

• Would You Rather? Winter Triathlete Edition

• Like, Love, or Leave It! (got great feedback from some of my athletes on this) (can’t wait to hear! We’ll rotate this segment in again soon 😀)

 

 

Announcements:

 

Upcoming Programming in January - Our January on strength and mobility started last week with a focus on swim strength and mobility tips. Next week we have Erin Carson on board to share her expertise on strength, stability and mobility at our live webinar on January 14th, 6-7pm MT. https://us06web.zoom.us/j/83068180915?pwd=91cLTQ1rDmriZa68k4jIWin8UmNLEZ.1 

 

FulGaz Virtual Group Ride Schedule - Our next group ride will be February 1st and then we will continue to have our monthly FulGaz Virtual Group Ride the 1st Saturday of every month. April, tell us what ride we are doing on February 1st.

 

Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnesscoaching

 

Ask A Coach Sponsor: G2G Coaching

Triathletes, ready to train smarter? At Grit2Greatness Coaching, we’ve teamed up with TriDot to bring you precision and progress. Sign up through either Coach April’s or Coach Rich’s TriDot links and enjoy seamless onboarding, personalized workouts, and cutting-edge analytics tailored to your goals.  

Start with a 2-week free trial, then choose plans starting at $14.99 a month. With the right tools and support, you can achieve the extraordinary. Ready to see what’s possible? Click the one of the sign-up links in our show notes to get started today!  

Interview: Vic Brumfield & Liz Kollar

Interview Resources:

TRIATHLON – The Breckebeiner

LOCATION & DATE:

Gold Run Nordic Center Breckenridge, CO

Sunday, February 16, 2025

USA Triathlon | Winter Triathlon

• Racing at Altitude with Josiah Middaugh:  https://us06web.zoom.us/rec/share/2zfW7_SwGyvmDczcV7WXnJpzR2Ir4l2nAOGoF6CGbWCR2h0CdbTEVNOA6SQkv0Ax.RmfRx8y5y9i27DQi?startTime=1707350587000

Passcode: ^1ABF&*X

 

• Winter Triathlon and Duathlon 101 with Heather Helzer and Sherry Shrock: https://us06web.zoom.us/rec/share/l6qtnotXymxdOknXHQhJOpxbY7nfcKTa9hhSrPOlt-8R2YZn1B2-WCqAePSB_6DA.sHGQ-j3Q8bGvL4hU?startTime=1699916556000

 

 

Get Gritty Tip:

Let’s define the word “Resilience.” Rich, how would you define it in your own words?

 

“The ability to withstand, recover and/or grow in the face of stressors and changing demands.”

• Resilience enables an individual to overcome daily hassles and major obstacles.

• Allows you to cope and adapt to adversity or stress to be successful even when under significant stress. 

• Even the most resilient people have un-resilient moments.

 

Rich, do you believe resilience is something we are born with or something that we build?

The facts are…People can learn resilience.

• Resilience is more than just stories that you hear about when people experience adversity.  It can be trained and taught. Through practice, anyone can become a more resilient person.

• Research has shown that learning new skills—and practicing those skills—can increase resilience.  In particular, focusing on positive coping skills and self-regulation can build our resilience.  Training and Practice can actually change our physical Brain Structure.

TriDot Workout of the Week: 

 

TriDot Workout of the Week - Bike Step Ups

This will really help you develop muscle recruitment and dial up the effort level so you’re training your body to not only get faster, but also “teach you pacing like nothing else!” - Mark Allen

 

Warmup:

10 min @ Z2 with 2 x 30 sec (30 sec) Spin-ups and 3 x 1 min (1 min) @ Z4

Main Set:

3 ROUNDS of
1 x 3 min @ Z3 ~80 rpm
1 x 2 min @ Z2
1 x 4 min @ Z4 ~75 rpm
1 x 2 min @ Z2
1 x 5 min @ Z5 ~70 rpm
1 x 5 min @ Z2

Balance of time at Z2

When performing Step Ups, each subsequent hard effort will step up the intensity level while decreasing the cadence. To accomplish this, you'll need to provide much more force through the pedals with each successive effort. You’ll do your best to stay in the proper zone for each effort so you'll have enough left in the tank for the final efforts.

 

That’s this week’s TriDot workout of the week! Give it a go and tell us about your experience!

 

Today’s Fun Segment: Would You Rather? (Winter Triathlete Edition)

1. Would you rather…

Ski up a steep incline in a blizzard where you can barely see the trail

OR

Fat tire bike through deep snow where every pedal feels like quicksand?

2. Would you rather…

Carry a cup of hot chocolate during the entire run but not spill a drop

OR

Stop at every aid station to eat a snow-cone version of an energy gel?

3. Would you rather…

Run on icy trails with shoes that are one size too small

OR

Fat tire bike with frozen handlebars and no gloves?

4. Would you rather…

Compete in -20°F weather with all the right gear

OR

Race in 35°F slush and end up soaked to the bone by the end?

5. Would you rather…

Be overtaken by a 12-year-old who’s crushing the course

OR

Get lapped by someone skiing while wearing a Yeti costume?

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