IRONMAN Boulder 70.3 Race Recon with Brian Bohrer

#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

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In Today's Show

• Announcements and News

• Interview: IRONMAN Boulder 70.3 with Brian Bohrer

• Get Gritty: Let your actions be your reward

• TriDot Workout of the Week: Broken 300’s

• Fun Segment: Limerick Lane: Guess That Swim Word!

 

Announcements and News:

Our Announcements are supported by Vespa Power today.

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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

[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

 

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:

• Each limerick ends with a missing word that you have to guess.

• I will give one hint if you’re stumped.

• Correct guesses earn you bragging rights… and maybe a virtual gold swim cap (or green)!

 

1. 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?

 

2. 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.

 

3. 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.

 

4. 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!