Running Camp Magic

#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 Bobby McGee. 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 ready—workouts, dream chasing, and some Rich-on-the-spot coaching! But before we dive into today’s endurance sorcery, let’s fuel up with our show sponsor who helps keep the energy steady, not spooky…

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: Athlete question about Vespa

• Get Gritty: Touch Your Dreams

• TriDot Workout of the Week: Bike-Run Bricks

• Fun Segment: Triathlon Fantasy Draft!

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 - 

 

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

 

Special Shoutout to my amazing athlete, Katherine Gonzalez, who is running her first half-marathon tomorrow, the Hometown Half in Fort Worth, TX, and we wish her all the best! Enjoy the moment and that finish line girl!

 

Ask A Coach Sponsor: G2G Endurance

Speaking of magic and wishes!

Ever wish someone could just tell you what to do for triathlon training... and make sure it actually works? Wish granted. Grit2Greatness Endurance Coaching has teamed up with TriDot to bring you smart, stress-free training that adapts to you. Personalized workouts, top-notch analytics, and a 2-week free trial. After that, it’s as low as $14.99/month. Click either Coach April’s or Coach Rich’s TriDot link in the show notes below—because greatness doesn’t just happen. It’s trained for.

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: Ask A Coach

Coach April’s athlete, Sarah Barr, reached out to ask some great questions about Vespa!

 

Sarah writes: “Coach Rich, how have you fueled with Vespa products versus without and what was the longest duration you’ve used it for?”

 

I had a follow up question to that. Did you do any type of gut training while also using Vespa?  

 

She also posted some questions about Vespa on the I AM TriDot Facebook page:

 

For those of you using Vespa, I have some questions as I'm considering trying it.

• Are you eating a lower carb diet most days?

• How do you fuel your longer rides/runs now?

• How has your race nutrition changed?

• Is gut training still beneficial?

• Do you still carb load before a longer race?

 

Get Gritty Tip: Touch Your Dreams

Every triathlete has a dream. It could be crossing the finish line of your first race, qualifying for a championship, or becoming a stronger version of yourself. But what sets great athletes apart is having a clear vision of that dream and working relentlessly to make it a reality. As Coach Ed Mylett says, "It takes leaders with vision to help people with dreams." You are the leader of your own journey, and your vision can guide you through every training session, every race, and every obstacle.

Vision is the fuel that drives consistent action. It's easy to get caught up in the grind of training—times, distances, paces—but the real power lies in seeing beyond the day-to-day. When you have a vision, you're not just training for the next workout; you're training for your dream. That vision will push you through the tough days when you feel tired, frustrated, or uncertain. It reminds you that you are not just chasing times or placing in races—you are building the athlete you dream to be.

What’s your vision for your triathlon journey? Are you clear on your dream, or are you still figuring it out? Take time to reconnect with that vision—whether it's personal growth, achieving a specific race goal, or leading others. The power of vision is in its ability to inspire you to keep going when things feel tough.

Get Gritty Action: Write down one thing that represents your ultimate dream as a triathlete. Whether it's a time goal, an experience, or a feeling, get specific about your vision and keep it front and center in your training. Share it with your community to hold yourself accountable. Keep your dream alive, and never stop selling it to yourself. Because when you have vision, you can achieve greatness.

 

TriDot Workout of the Week: Race Scenario Drills

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

We are going off script and covering a key part of your preparation for a race that is not related to your aerobic capacity or FTP. We are talking Bike Handling Skills for Race Day. This past weekend we covered the following Drills:

• Emergency Braking (crash in front of you)

• Braking Descending/Cornering (courses like Coeur d’Alene)

• How to bunny hop (a water bottle or pot hole)

• How to ride through and Aid Station and take nutrition

• Dropped chain recovery

• How to eat/drink/sunscreen while riding

• Draft Legal Pace Line / riding in a group

• Peeing on the bike 

 

Fun Segment: Triathlon Fantasy Draft!

Welcome to the Triathlon Fantasy Draft—the game where we build our dream team, race, or gear lineup one pick at a time. This is a no-holds-barred drafting showdown where everything in triathlon is up for grabs—gear, races, distances, legends, and even post-race snacks. No duplicates, no do-overs, and plenty of opinions. You’ll love some of these picks… and you might want to roast others. Let the draft begin!

 

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1. “Build Your Dream Race Day”
Draft 1 item from each category:

• Swim location (for example, a lake, ocean, pool, etc.), Cozumel

• Bike course style (flat, hilly, technical, iconic), Pike’s Peak APEX

• Run vibe (trail, city, beach, mountain)

• Post-race food: 

• Race-day weather

2. “All-Time Tri Gear Draft”
Draft your gear setup:

• Wetsuit brand

• Bike (brand + style)

• Running shoes

• Must-have tech (watch, power meter, etc.)

• Nutrition product

3. “Triathlete Dream Team”
Draft your ultimate relay team using any triathletes (pros, age groupers, historical icons):

• 1 swimmer

• 1 cyclist

• 1 runner

• 1 coach

• 1 wildcard (celebrity or fictional athlete)

 

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Alright, the picks are in—but now it’s your turn to weigh in! Who built the best fantasy lineup? Cast your vote and send us your own dream draft. And remember: there’s no wrong answer—unless you drafted a treadmill as your race venue…

 

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!