Colorados Ride with Bill Plock

Welcome

Welcome to Episode #487 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.

 

Mountain bike racing and riding in the foothills last weekend has us super excited for this week's topic and guest. We have Bill Plock joining us to talk about an incredible riding experience - Colorado’s Ride.

 

April, how are you feeling after last week’s The Bear MTB race?

 

I’m still hootin’ and hollerin’ from such an EPIC day on the trails! That course had it all—technical climbs, fast descents, and some serious scenery. Huge shoutout to Rattler Racing for putting on a top-notch event. The community vibe, the volunteers, the energy—it all made for one unforgettable race. I seriously can't wait for the next one.

 

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 and News

• Ask A Coach: How to Serpentine Swim?

• Guest Interview: Bill Plock on Colorado’s Ride

• Get Gritty: Training Camp - G2G Bike Camp Schedule

• TriDot Workout of the Week: Easy Ride

• Fun Segment: Triathlon Guilty Pleasures

 

Announcements and News:

 

Upcoming Programming - Our March focus will be on running.

 

Apr. 26 - Athlete Highlight! :) Sasha Goldsberry 

May 3 - Group Ride - Boulder 70.3 of FulGaz

 

G2G Spring Training Camp

May 17-18 - Swim Focus in C.Springs and Chatfield

May 24-25 - Bike Focus - Chatfield/Chatfield

May 31-June 1 Run Focus - Boulder/Boulder

We are already at 50% of slots reserved.

Price Alert! Prices go up on May 1st and Discounts drop. For more information….

https://grit2greatnessendurance.com/training-camp

Grit2Greatness Endurance Website and Social Media - Come check out our new coaching 

Website - Grit2Greatness Endurance Coaching

Facebook page @grit2greatnessendurance

 

With so much happening this season—from athlete highlights to our spring training camps—it’s clear that progress favors the prepared. And that’s exactly what our next segment is all about. It’s time for Ask a Coach, where we tackle your biggest training questions and help you get one step closer to your goals. But first, let’s introduce our sponsor for today’s Ask A Coach segment.

 

Ask A Coach Sponsor: G2G Endurance

Greatness isn’t about luck—it’s about preparation. At Grit2Greatness Endurance Coaching, we’ve partnered with TriDot to help you train with purpose, precision, and progress. Custom workouts. Smarter insights. AND a 2-week free trial to prove it works. After that? Plans start at just $14.99/month. No more wasted time. No more wasted effort. Click either Coach Rich’s or Coach April’s link in our show notes and train like the athlete you’re meant to be.

Coach April Spilde

[email protected]

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

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

 

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

 

Ask A Coach: How to Serpentine Swim

We received an Ask A Coach through the 303 Triathlon website this week Ruth asks:

Dear Coach,

Could you give me some race strategy tips on how to: swim the full length of the lane, turn at the wall, and swim back down the same lane to complete one lap (or two lengths) of the pool. Then swim under the lane line to the next lane and repeat the process until athletes have completed a lap in six lanes for a total of 300 meters. Please include advice about: *passing when someone is coming back down the same lane ( possibility of 3 abreast) *does it matter if you pass on the right or left of the athlete? *touch & kick off OR flip when returning down the SAME lane *your technique for getting under the lane rope and heading off again *explain the mind set, as I'm used to open water races and I want to dominate Thank you in advance! I listen to your podcasts during long, indoor bike sessions. You make me feel a part of the triathlon world. I get your email notifications for Grit2Greatness Endurance.

I hope the following specifics aid you in your response to me. I don't like adding the anxiousness of "how" to execute the swim, so any advice is welcome! The race is May 3, so I have time to practice what you suggest. I've done 2 serpentine swim races and the biggest issues for me were: 

*passing through the congestion of swimmers returning down the lane

*swimmers resting at the wall and thusly blocking the ability to push-off/flip-turn

*choosing which side to pass a swimmer on that is meandering

 

Dear Ruth,

This serpentine swim format presents some unique challenges, but with the right strategies, you can navigate the congestion smoothly and maintain momentum throughout the race. Here are a few strategies:

1. Passing Through Lane Congestion

Strategic Positioning: Start strong to secure a front position and avoid major bottlenecks early on. If starting later, be mentally prepared for more congestion.

Breath Control & Awareness: Practice bilateral breathing to keep an eye on approaching swimmers. This helps with timing a pass effectively.

Speed Bursts: Rather than attempting a sustained faster pace, use short, controlled accelerations to overtake when space opens up.

 

2. Dealing With Swimmers Blocking the Wall

Adaptable Turn Techniques: If a flip turn isn’t possible, opt for an open turn with a powerful push-off at an angle.

Underwater Exit: If the lane rope transition is congested, avoid surface-level interference by streamlining under the resting swimmers while transferring to the next lane.

Pre-race Observation: Before starting, assess common bottleneck areas—know which lanes tend to clog near the walls and mentally prepare alternate strategies.

Communicate: Before the race, talk to the 3-4 swimmers ahead of you to come to a working agreement that if you get your toes tapped, move to the side at the next wall.

3. Choosing the Best Side to Pass a Meandering Swimmer (if you can't pass at the wall)

Reading Body Language: Observe patterns in how the swimmer moves—does their meandering have a rhythm? Predict their next movement before passing.

Firm Commitment: Once you initiate a pass, sticking to your chosen side with confidence to prevent hesitation that could slow you down or cause contact.

Gentle Tap: If someone is repeatedly veering into her path, a subtle tap or verbal signal can alert them without disrupting their rhythm.

Practice these strategies in training sessions with other swimmers to simulate race-day conditions. This combination of communication, awareness, adaptability, and assertiveness will make all the difference.

Good luck and let us know how it goes!

 

Interview: Colorado’s Ride with Bill Plock

Bill Plock, Ride Director for Colorado’s Ride is going to talk to us about this epic experience,  Colorado’s Ride. This is a premier cycling adventure through the breathtaking landscapes of the San Juan region. This unforgettable journey takes you through Silverton, La Plata and Archuleta counties, and the legendary Wolf Creek Pass, with overnight stays in the charming towns of Durango and Pagosa Springs. Immerse yourself in Colorado’s most scenic and iconic destinations while enjoying a ride that prioritizes adventure, exploration, and connection. 

 

Get Gritty Tip: Attend A Training Camp

G2G Bike Focused Camp: May 24-25

Day 1: May 24 - Chatfield State Swim Beach Lot

Day 1 Schedule:

8:00 Athlete Welcome Kit & Swag (Coffee and Carbs)

8:30 Bike mechanical clinic (get you hands dirty)

10:00 Transition Clinic

11:30 Lunch and Learn (box lunches)*

12:00 Race Rehearsal (2-4 hours; cheer others when done)

5:00 Social Happy Hour (Breckenridge Brewery)

* Please let us know about any food allergies or dietary restrictions

What to Bring:

Bike gear (bike, pump, helmet, shoes, bottles, nutrition, emergency kit)

Transition Bag (sunscreen, rubber bands, baby powder)

Run gear (running shoes, running hat, sunglasses)

Day 2: May 25 - Chatfield State Swim Beach Lot

Day 2 Schedule:

8:30 Meetup (Coffee and Carbs)

9:00 Bike Handling Skills Clinic (2 hrs)

10:30 Bike Climbing and Descending Practical 

12:00 Lunch* and “Ask A Legend” with TBD

1:00 Start Long Runs (1-2 hours; cheer others when done)

3:00 Camp Awards and Closing 

What to Bring:

Bike gear (bike, pump, helmet, shoes, bottles, nutrition, emergency kit)

Run gear (running shoes, running hat, sunglasses)

Transition bag (towel, sun screen, etc)

TriDot Workout/Drill of the Week: Easy Ride

Easy Ride

Warmup

10 min @ Z2 with 4 x 30 sec (30 sec) Spinups

 

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Main Set

All @ Z2

Include 2 or 3 repeats of even duration of Hcp totaling 4 min.

Session Note

This is an easy ride for a reason. Focus on a smooth pedal stroke and holding around 90 rpms. Manage your intensity based on heart rate rather than power. Going faster or further on this session will likely hinder your recovery from prior sessions and your ability to get the most out of future sessions.

For the HCP (high-cadence pedaling) efforts, pedal as fast as you can pedal without bouncing in the saddle. Try to achieve up to about 115 rpms. During HCP, use very low resistance (low gear and/or reduced power). The objective is smooth and fast leg speed not generating power.

 

Fun Segment: Triathlon Guilty Pleasures

Segment: Triathlon Guilty Pleasures – Rank That Ridiculousness!

Welcome to Triathlon Guilty Pleasures, where we confess our quirkiest habits, indulgent routines, and those oddly specific rituals we swear help us race better. But this time… I’m going to read six scenarios and rate each one on a scale from 1 to 5 for absurdity—with 1 being totally understandable and 5 being what is even happening?!

Rich, are you ready to let the judgment begin?

 

1. The Matching Gear Mania

“Every piece of race day gear has to match—from the kit and shoes to the water bottles and gels. Color coordination is power.”

Stylish? Absolutely. Necessary? Debatable.

 

2. Zone 2 = Trash TV Time

“Treadmill sessions are scheduled around reality TV shows. If I’m not running, I’m not watching. Endurance meets entertainment.”

You’re either building aerobic fitness… or judging cupcakes on Netflix.

 

3. Sunglass Snobbery

“I have sunglasses for every training mood—‘aero mode,’ ‘cloudy intervals,’ ‘post-race selfies,’ and more.”

Fashion meets function… but mostly fashion.

4. The Post-Race Shower Snack

“Sometimes I bring a PB&J into the shower after a race so I can eat and rinse off at the same time.”

Fueling meets multitasking… or madness.

5. Pre-Race Burger Ritual

“I have to eat a cheeseburger the night before every race. No burger, no PR.”

Is it carb-loading or superstition? Yes.

6. Bike Cleaning as Therapy

“I clean my bike before every long ride, even if it’s already spotless. It calms me.”

Clean drivetrain = clear mind.

 

Listener Prompt:
What’s your triathlon guilty pleasure? DM us, tag us, or confess anonymously—we’ll read the best ones in a future episode and rank the ridiculousness!

Closing Line:
No matter how wild, weird, or wonderful… if it keeps you training, it’s totally valid. Mostly.

 

Closing:

Before we close, I want to wish Caroline

Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!