Running Magic Bobby McGee

#492 Running Magic with Coach Bobby McGee

 

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 Bobby McGee.

 

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 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

• Interview: Coach Bobby McGee

• Get Gritty: Go all in—before you feel ready.

• TriDot Workout of the Week: Bike-Run Bricks

• Fun Segment: Quick Q & A with Coaches Rich & April

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.

 

Fun Fact: Vespa is the name of the Genus of Wasps. 

 

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

 

Volunteer with us Jun 14, 2025 at the Boulder Res!

We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025. 

 

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

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

 

Athlete Share: Sarah and Erin’s wins

 

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: Bobby McGee

A five-time Olympic coach, Bobby has worked with nine Olympic medalists and helped shape the careers of elite athletes like Barb Lindquist and Gwen Jorgensen

Coaching - Bobby McGee Running

 

Get Gritty Tip: for April

Laura’s share - Instagram: Readiness isn’t a prerequisite for growth, it’s a result

Get Gritty Tip of the Week:
"Go all in—before you feel ready."

Most people never discover how great they truly are—not because they lack talent, but because they never show up with their full effort. They hedge. They wait until they feel perfectly confident, perfectly prepared, perfectly safe.

But here’s the gritty truth: Confidence doesn’t come first. Action does.
You don’t build belief by standing still. You build it through movement—through showing up, pushing past the urge to hold back, and choosing effort over ego.

So this week, forget perfect. Forget ready.
Just show up. Fully.
Give it a real go—not halfway, not with excuses, but with honest effort. That’s how grit is forged. That’s how potential is revealed.

You don’t need to be fearless—you just need to be there.

 

TriDot Workout of the Week: Bike-Run Bricks

 

Welcome back to another segment of the TriDot Workout of the Week.

Session Note

This session is best done on a trainer. Stage your shoes, fuel, and hydration close by so that you're able to quickly transition from bike to run.

 

If you leave your shoes clipped onto your pedals for races, then do so here too.

Warmup

10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4

 

Main Set

2 x 6 min Bike* / 4 min Run** (3 min)

*Bike - First 1 min establish rhythm and getting feet in shoes. / Ride @ race pace in race position and 90+ rpms. / Final 1 min prep for run. Shift to one gear easier. Stretch back and calves.

**Run - First 1 min find form and rhythm. Do NOT exceed race pace. / Run @ race pace. / Final 1 min build to FAST finish pace. Visualize finish chute!

Hydrate during recovery between brick sets. Balance of time in Zone 2.

 

Fun Segment: Q&A!

"Welcome to our quick-hit Q&A spotlight—where we ask each other the questions you didn’t know you needed answers to! No splits, no wattage, just a glimpse into the personality behind the coaches. Let’s kick it off with four quick hit questions to get to know each other just a little better!"

 

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 Questions:

1. What are three words you would use to describe yourself?

2. If you could be any animal, what would you be and why?

3. What’s your favorite word of the year—something that’s been your theme or motivation?

4. What’s your favorite movie or book of the year so far?

 

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Closing:
"Short, sweet, and always insightful. We love sharing the human side—beyond the medals and gear. If you’ve got a favorite question you'd like us to ask on the next episode, drop it in our inbox or tag us online. Until next time, keep racing forward and staying curious!"

 

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!