303Endurance Podcast
#494 Your “A” Race is Here! Welcome Welcome to Episode #494 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion. When you registered the race seemed so far away. After months of training the big day is finally here. That’s right we’re talking about your “A” race and what you need to be doing in this last week before the race! We have several athletes heading into their race week and some that are competing this weekend so what better time than to...
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#493 Training Camp Magic Welcome Welcome to Episode #493 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. It’s a magical time here in the front range. Without Limits Colorado Triathlon is next week, Boulder 70.3 the week after and another magical G2G training camp this weekend with guest Coach . And we literally had magic last weekend at our bike camp! April, what tricks do you have up your sleeve today? Oh, I’ve got a few spells...
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#492 Running Magic with Coach Welcome Welcome to Episode #492 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. We are excited to have special guest Coach . I gotta say, Rich this might be an episode for the ages! We have so much excitement and goods to bring in this show I don’t know where to start! Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your...
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#492 Running Magic with Coach Welcome Welcome to Episode #492 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. We are excited to have special guest Coach . I gotta say, Rich this might be an episode for the ages! We have so much excitement and goods to bring in this show I don’t know where to start! Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your...
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#491 IRONMAN 70.3 Boulder Race Recon Welcome Welcome to Episode #491 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. It’s IRONMAN Boulder 70.3 Central up in here! It seems like every day I’m bumping into another athlete who is registered to race Boulder 70.3. We have six athletes between us that are racing. We will see all of you racing when you arrive at Boulder Res before the sun comes up. Whether you are racing, volunteering or spectating, we have...
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#491 IRONMAN 70.3 Boulder Race Recon Welcome Welcome to Episode #491 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. It’s IRONMAN Boulder 70.3 Central up in here! It seems like every day I’m bumping into another athlete who is registered to race Boulder 70.3. We have six athletes between us that are racing. We will see all of you racing when you arrive at Boulder Res before the sun comes up. Whether you are racing, volunteering or spectating, we have...
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#490 Athlete Success Story Paul Hunziker Welcome Welcome to Episode #490 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. I am personally very excited about this episode. I have had the privilege of coaching Paul Hunziker since August of 2024. It’s not uncommon to have a new athlete and see their training history and see lower than planned training like missed workouts. Paul was the exact opposite. Paul is a workhorse and really needed a coach to reign him in rather than...
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#489 Athlete Success with Vespa Power Welcome Welcome to Episode #489 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. If you have ever struggled with GI issues from too many gels, if you have every struggled to stay ahead of the bonk, if you feel blown up the day after a race - you want to listen to the rest of this episode. We have Peter Defty from Vespa Power joining us to give you some hope. April, are you ready to talk about Vespa Power? And, are you ready to equip us...
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#488 Athlete Success Story with Sasha Goldsberry 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 Athlete Success Story: Sasha Goldsberry qualifies for the 2025 Worlds 70.3...
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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...
info_outline#491 IRONMAN 70.3 Boulder Race Recon
Welcome
Welcome to Episode #491 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.
It’s IRONMAN Boulder 70.3 Central up in here! It seems like every day I’m bumping into another athlete who is registered to race Boulder 70.3. We have six athletes between us that are racing.
We will see all of you racing when you arrive at Boulder Res before the sun comes up. Whether you are racing, volunteering or spectating, we have the 411 on Boulder 70.3 with Race Director, Brian Bohrer for the interview style race recon.
April, two questions for you: 1) what are you looking forward to most with Boulder 70.3? 2) what’s one word to describe how you feel about the G2G Swim Focus camp this weekend?
Hey Rich! Way to lead out from the jump! With Boulder 70.3, I’m most excited to be in the Transition area with you and seeing our athletes get hyped! Peter will also be there taking photos of all the action! Special shoutout to my athlete Gabbi, who will be competing in her first 70.3, and to Sasha as well!
The one word I’d use to describe how I feel is “ECSTATIC” which I think is a good mix between excited and static (think like electricity), supercharged to get gritty with you and our athletes this weekend!
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
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Announcements and News
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Interview: IRONMAN Boulder 70.3 with Brian Bohrer
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Get Gritty: Let your actions be your reward
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TriDot Workout of the Week: Broken 300’s
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Fun Segment: Limerick Lane: Guess That Swim Word!
Announcements and News:
Our Announcements are supported by Vespa Power today.
Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body’s natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Less sugar. More power. Real results. Fuel smarter with Vespa—because endurance is earned, not spiked.
Upcoming Programming -
May 24 - Coach Bobby McGee on the upcoming Run Camp May 31
May 31 - Bike Camp Highlights and interviews 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
TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762
Learn more about it at https://grit2greatnessendurance.com/training-camp
Fun note: last Saturday we had Isabelle, Stephanie, Laura, Sean and Olivia take the 1st Saturday in May polar plunge at Chatfield. We took a temperature and it was 57 degrees. Laura took off like a champ and the rest of us got ice cream headaches. We then rode for about 2.5-3 hours in the park and then did our off-the-bike runs on the trails.
Ask A Coach Sponsor: G2G Endurance
Let’s cut to the chase: you want results, we’ve got the tools. Grit2Greatness Endurance Coaching + TriDot = smarter workouts, better feedback, and real progress. Click either mine or Coach Rich’s TriDot link & get 2 weeks free, and train with purpose from day one. After that, it’s as low as $14.99/month. Ready to train like an athlete on a mission? Hit our link in the show notes and let’s get started today!
Website - Grit2Greatness Endurance Coaching
Facebook page @grit2greatnessendurance
Coach April Spilde
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde
Coach Rich Soares
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Interview: Brian Bohrer
Brian Bohrer is a seasoned endurance athlete and race director with a remarkable journey completing multiple Ironman triathlons, marathons, and countless endurance events. As a key figure in Ironman event production, Brian brings passion, precision, and athlete-first leadership to every race he directs.
Informational Highlights:
Race Day Details:
Saturday, June 14, 2025
Boulder Reservoir, Boulder, CO
Course Highlights:
Swim: A single-loop, counterclockwise swim in the pristine Boulder Reservoir, starting from the east boat ramp and exiting at the west boat ramp.
Bike: A two-loop course beginning at Boulder Reservoir, featuring rollers and fast descents along Diagonal Hwy and Hygiene Rd.
Run: A two-loop trail run around Boulder Reservoir on packed dirt roads, offering scenic views and fast, downhill rollers.
Important Event Week Information:
To ensure a smooth race week, please note the following logistics:
Expo Address: 6300 Diagonal Hwy, Boulder, CO 80301
Thursday (June 12): Expo and Athlete Check-In at Boulder Reservoir. Parking available at the Reservoir.
Friday (June 13): Expo, Athlete Check-In, and Bike Drop-Off at Boulder Reservoir. Parking available at the Reservoir.
Saturday (June 14 - Race Day): No parking at Boulder Reservoir. All athletes must take the shuttle service.
Shuttle & Parking Details:
• Due to construction off HWY 119, the main shuttle/parking lot entrance of Kyndryl (formerly IBM) is blocked. Please follow signs to the Monarch Rd. entrance (formerly IBM) parking lots.
• Allow 15–20 extra minutes on race morning for traffic and shuttle boarding.
• Athletes have priority on the shuttles; friends and family will board after all athletes.
• No dogs allowed on shuttles or at the Reservoir.
We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025. As Captain, one of my responsibilities is to recruit volunteers to be in the Transition Area on race morning to assist athletes prepare for the swim and get through T1 safely.
If you like watching the race and cheering for spectators, there is no better seat in the house. As a volunteer you will be in the middle of the action and the volunteer shirt will get you access to a lot of places regular spectators cannot access (eg finish line).
Please join me by signing up for the Transition Area early shift. It's a dang early morning, but you are also done relatively early and will have a blast!
https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1
Get Gritty Tip: Our Well-being Lies in Our Actions
Marcus Aurelius
If your happiness relies on your accomplishments, what happens if fate intervenes you don’t? What you do achieve everything you set out to achieve and nobody is impressed?
We should take pleasure from our actions, rather from the results that come from them. When we celebrated Paul Hunziker’s success and his marathon PR, we weren’t focused on the outcome. Yes that was the PR was the click bait, but the interview there were more letters and words in “The Making of a” PR. The making is the point.
The ambition should not be to win but to play with a full heartful effort.
TriDot Workout of the Week: Broken 300’s
Welcome back to another segment of the TriDot Workout of the Week, where we break down a featured session designed to sharpen your edge and build specific skills that move the needle. This week, we’re diving into the Broken 300’s — a swim session that’s as much about mental focus as it is about physical execution.
“Broken” sets like this one force you to stay dialed in. You’re not just logging meters — you’re working precision, intensity control, and technique under fatigue. From Zone 4 intervals to strategic drill work and controlled builds, this set challenges your ability to switch gears, stay intentional, and swim with purpose from start to finish.
So grab your goggles, shake off the autopilot, and let’s break down what makes this workout so effective.
First, "Broken" swim sets consist of one or more rounds of efforts totaling a specific distance such as Broken 300s. Each 300 effort may differ in intensity, technique, and/or number of rests within the effort.
In addition to building fitness, these sets force you to maintain mental focus and be intentional with your intensity and technique.
Main Set
2 x 150 @ Z4 (20 sec)
300 @ Z2 (20 sec)
2 x 100 Drill/Swim Choice by 50 (20 sec)
3 x 100 @ Z4 (20 sec)
300 Build to Z4 (20 sec)
2 x 100 Drill/Swim Choice by 50 (20 sec)
4 x 75 @ Z4 (20 sec)
300 @ Z2
Cool Down
Balance of time @ Z2 and/or repeat warmup drills as time permits.
That wraps up this week’s TriDot Workout of the Week. Remember, Broken 300’s are more than just a swim set — they’re a test of your ability to stay present, stay sharp, and push through structured discomfort. As always, don’t just get through the workout — get something from it. Train with purpose, and bring that focus to your next race or challenge.
Okay Rich, it’s now time for our NEW fun segment! Are you ready?
Fun Segment: Limerick Lane!
Welcome to Limerick Lane: Guess That Swim Word! — the game where I drop a swim-themed limerick with one key word missing, and it’s up to you to guess what it is. These little rhymes may be fun-sized, but don’t let them fool you — your swim knowledge and wit are about to be tested!
Game Instructions:
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Each limerick ends with a missing word that you have to guess.
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I will give one hint if you’re stumped.
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Correct guesses earn you bragging rights… and maybe a virtual gold swim cap (or green)!
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A triathlete swam in the bay,
But panicked and lost his way.
He stopped mid-course,
And swam back with force,
Using only his arms — no _____.
Hint: What does a pull buoy do?
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A coach with a stopwatch so fine,
Shouted “Faster! You’ve got to make time!”
With flip turns that stick,
You’d better be quick,
If you want to improve your next _____.
Hint: Swim time.
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A swimmer once started aghast,
But found that her energy had passed.
By lap number four,
She could sprint no more,
She’d fallen prey to going out _____.
Hint: Classic pacing mistake.
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He dove in with barely a glance,
Ignoring the circle swim dance.
He zigged and he zagged,
The swimmers all nagged,
And never gave sharing a _____.
Hint: Good swimmers take turns in the lane!
Closing:
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!
Stay tuned, train informed, and enjoy the endurance journey!