Your “A” Race is Here!

#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 talk all things race week!

 

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 (Rich)

• Ask A Coach: Top 10 Tips to Get You Ready for Race Day!

• Get Gritty: Jump on board The Energy Bus!

• TriDot Workout of the Week: Race Week Builds

• Fun Segment: Race Week Roulette!

 

We’ve got a packed lineup for today’s episode, so buckle up! First, we’ll kick things off with a few updates and community news before rolling into an Ask A Coach section on our Top 10 Tips to get you ready for your best race day! Our Get Gritty segment will have you jumping on board The Energy Bus—because who doesn’t need a mindset tune-up before race day? Then we’ll break down our TriDot Workout of the Week that helps you build into your race day! And to top it all off, we’re spinning the wheel for a new segment called Race Week Roulette—so you won’t want to miss it. Let’s jump in!

 

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. Higher performance.. Faster recovery. 

 

2025 Triathlete community survey data

2025 Triathlon Data from Triathlete's Community Survey

 

2025 Multisport National Championships Festival

G2G Training Camp - 

We want to give a huge shoutout to the athletes at our May training camps! You brought all the goods - growth mindset, support, teamwork, adaptability, courage, strength, laughter!

 

What we did:

• 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

 

What’s next:

September 7th - TriDot Training Camp details TBD. 

 

Volunteer Boulder 70.3 

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).

https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1

 

A special shout out to all of our athletes racing Boulder 70.3 next week:

1. Cristi Wayne

2. Emily Jensen

3. Gabbi Cavalero

4. Laura Hammdorff

5. Max Davidson

6. Sasha Goldsberry

7. Sean Maye

 

I also want to send a quick shoutout to my athlete, Erin Johnson, a fellow Minnesotan, who is racing IM Des Moines 70.3! Go get ‘em Erin! We are rooting for you!

 

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

Ask A Coach Sponsor: G2G Endurance

Ever wish someone could just tell you what to do for your triathlon training...and make sure it actually works? Wish granted. Grit2Greatness Endurance Coaching has teamed up with TriDot to bring you smart, data-driven 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 to get started today—because greatness doesn’t just magically happen. It’s absolutely 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, what should I be doing in the last week before my race? Here are 10 Tips to make sure you are ready. - Love this!

 

1. Read the Race Athlete Guide Cover to Cover

2. Create a Daily Schedule and put key items on your calendar

   1. I would add that you share that with your loved ones and set expectations

3. Get off your feet the day before your race

4. Do Bike Check-in early

5. Ride (or drive) the Bike Course - 

6. Charge your batteries and tighten everything (cleat bolts, water cage, seat post, etc)

7. Write/print Nutrition and Pacing Plan (tape a small print version on your bike top bar or handle bars)

8. Hydrate with electrolytes 2-3 days before your race. Make sure you are topped off with carbs the week prior and don’t overdue the carbs or fiber the day before.

9. Use your checklist and put everything you can in the car the night before. If doing a full IM, pack your Personal Needs Bags the night before as well

10. Get to the race early - no penalty for being early and having extra time is helpful if you need a contingency

 

Get Gritty Tip: Jump on The Energy Bus!

As triathletes, our mindset is just as crucial as our physical strength. In Jon Gordon's The Energy Bus, he shares 10 rules for driving your energy toward success. Let’s apply those rules to your triathlon journey, turning obstacles into opportunities and maintaining the energy needed to reach your goals.

1. You’re the Driver of Your Bus.
You are in control of your journey. In triathlon, you choose how to show up each day—whether it’s a tough workout, a challenging race, or life’s distractions. Be the driver of your bus, not a passenger. Take charge of your mindset, your goals, and your daily actions.

2. Desire, Vision, and Focus Move Your Bus in the Right Direction.
Set your sights on the finish line and keep your vision clear. Whether it’s crossing the Ironman finish line or shaving time off your race, focusing on your desire will keep you motivated, even on the hard days. Vision will give your training purpose and drive.

3. Fuel Your Ride with Positive Energy.
Just as a bus needs fuel to run, you need positive energy to keep going. Negative thoughts and self-doubt can derail you, but fueling your mind with positive affirmations, supportive teammates, and empowering self-talk will keep your wheels turning.

4. Invite People on Your Bus and Share Your Vision.
You don’t have to go on this journey alone. Surround yourself with people who believe in you and your goals. Whether it’s your coach, training partners, or family, the energy of a supportive community can help you keep going when the road gets tough.

5. Don’t Waste Your Energy on Those Who Don’t Support You.
You’re going to encounter naysayers. Whether it’s people questioning your goals or giving you negative feedback, don’t waste time or energy on them. Stay focused on those who cheer you on and bring positivity to your life. Protect your energy—your race depends on it.

6. Think About What You Want, Not What You Don’t Want.
In triathlon, it’s easy to focus on the challenges—fear of failure, bad weather, or tough competition. Instead, focus on your goals and what you want to achieve. Visualize success, and let that vision propel you forward with energy and determination.

7. Drive with Purpose.
Every training session, every race, every recovery day should have purpose behind it. Whether you’re hitting the pool or doing a long run, align your effort with your bigger goal. When you have purpose, every action counts, and the journey becomes meaningful.

8. Passion is Contagious.
Let your passion for triathlon inspire others. Passion is magnetic—it fuels your drive and motivates those around you. When you bring energy and enthusiasm to your training, your teammates and training partners will rise to the occasion as well.

9. Love Your Passengers.
Your teammates, coaches, and support crew are key to your journey. Appreciate their support and invest in these relationships. Whether it’s a word of encouragement from a fellow athlete or advice from your coach, they help carry the load and make the ride more enjoyable.

10. Drive Your Bus to the End with Gratitude.
Be grateful for each mile, each step of progress, and each race you complete. Gratitude will help you stay grounded and focused, and it will help you celebrate your victories—big and small. Every part of the journey is worth appreciating.

Action item: This week, focus on driving your energy bus with purpose. Identify one area of your training or life where you can apply one of the 10 rules to create a positive impact. Share your energy with your training partners and keep your vision clear. Get behind the wheel of your success, and drive with confidence!

 

TriDot Workout of the Week: Race Week Builds

Race Week Builds Bike

Session Note

For each effort, build from a moderate pace to threshold pace and hold for final 2' of each effort. Be sure to get full recovery between intervals. Don't overdo this session. Just priming for race day.

Warmup

10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4

Main Set

3 to 5 x 4 min @ Build to Z4 (4 min)

Race Week Run

Session Note

Goal is to dial into race pace. Run comfortably and loose. Aim to hold race pace for the last 30 to 60 seconds of each effort. Don't go too hard. You're not going to gain much fitness in this single session, but you can certainly mess a lot up. Be conservative on this one.

Warmup

~5-10 min of dynamic stretching and muscle activation

Main Set

2 x 3 min @ Build to Race Pace (2 min jog)

Balance of time @ Z2

 

Fun Segment: Race Week Roulette!

Welcome to Race Week Roulette—the game where we test your triathlon instincts and race-day adaptability with all the curveballs race week can throw your way.

Lost gear, mystery cramps, and weird dreams about forgetting your timing chip—nothing’s off-limits. So buckle up and get ready to spin the wheel of race-week mayhem!

 

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🌀 Segment Structure:

Each round presents a race-week “uh-oh” scenario. The player must quickly choose how they’d handle it.

 

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🔄 Spin the Roulette!

1. Packing Panic
   You just landed for a destination race and realize you forgot your running shoes.
   A) Find the nearest sporting goods store and hope for the best.
   B) Try to borrow from someone in your age group.
   C) Run barefoot like you’re chasing Olympic glory.

 

2. Taper Madness
   You feel phantom aches and pains everywhere.
   A) Google every possible injury.
   B) Shake it off—it’s taper brain.
   C) Call your coach in tears and demand a last-minute workout.

 

3. Gear Swap Surprise
   Your friend accidentally grabs your gear bag and you end up with theirs.
   A) Embrace the chaos—new socks, new you.
   B) Try to trade back mid-transition.
   C) DQ yourself and become a volunteer hero.

 

4. Forecast Freak-Out
   The weather has suddenly changed to 40°F and pouring rain.
   A) Adjust and layer up—you came to race.
   B) Panic-buy gear from every expo booth.
   C) Consider DNS, but make sure to collect your T-shirt first.

 

5. Unexpected Nutrition Nonsense
   Your usual race fuel got held up in shipping.
   A) Raid the hotel breakfast bar for fuel.
   B) Beg for extra gels at the aid station.
   C) Try something new on race day—YOLO, right?

 

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And that’s it for Race Week Roulette! Whether your gear’s gone rogue or you’re running on bagels and adrenaline, remember: it’s not about having a perfect race—it’s about showing up gritty, ready, and maybe just a little chaotic. Have your own race-week horror story? DM us or tag us with #RaceWeekRoulette—we might feature your story next time… especially if it involves duct tape, porta-potties, or costume changes.

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!