Independence Day and Pikes Peak

#498 Independence Day and Pikes Peak

 

Welcome

Welcome to Episode #498 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.

 

 

Rich, my quads, hip flexors, and hammies are sore and guess who I have you to thank for that! That was one helluva ride up Pikes Peak today, and a lifetime climbing achievement for me! I remember vividly a couple of times thinking “this is freaking awesome,” and “damn, this is AWFUL!” Talk about an insane roller coaster of emotions. I ran the gamut. What I truly loved and appreciated about it is how patient you were and how you went at my pace. I would not have gotten as far as we did without you.  

 

Show Sponsor: UCAN

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In Today's Show

• Announcements and News 

• Ask A Coach: How to train for Pikes Peak

• Get Gritty Tip: My 2025 Misogi!

• TriDot Workout of the Week: Stamina Ride

• Fun Segment: Pikes Peak – Fact or Fiction?

 

Announcements and News:

 

Our Announcements are supported by VESPA Power today.

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Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source.

 

Less sugar. Higher performance. Faster recovery. 

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Use discount code - 303endurance20

 

Independence Day Pikes Peak Ride Jul 4, 2025

Join us for an invigorating bike ride from Santa’s Workshop at 7700 feet to the top of Pikes Peak at 14,111. 6800 feet of climbing in 18 miles. 

Garmin Course - https://connect.garmin.com/modern/course/369763602

https://www.facebook.com/share/197vnpxkbc/

 

2025 - TBD

2024 -36.70 mi Distance, 4:02:57 Time, 9.1 mph Avg Speed, 6,978 ft Total Ascent, 173 W Avg Power 

2023 -36.49 mi Distance, 4:12:52, Time 8.7 mph Avg Speed, 6,266 ft Total Ascent, 139 W Avg Power

*2022 -27.44 mi Distance, 3:00:53, Time, 9.1 mph, Avg Speed, 4,783 ft, Total Ascent, 137 W Avg Power

2021 -36.73 mi Distance, 4:00:08 Time, 9.2 mph Avg Speed, 6,567 ft Total Ascent

2020 -36.69 mi Distance, 3:38:56 Time, 10.1 mph Avg Speed, 6,635 ft Total Ascent

*2019 - No Ride

2018 - 36.91 mi Distance, 3:48:07 Time, 9.7 mph Avg Speed, 6,678 ft Total Ascent

2017 - 37.02 mi Distance, 3:40:54 Time, 10.1 mph Avg Speed, 7,744 ft

 

2025 Tour de France July 5th

The 2025 Tour de France starts July 5 in Lille with comprehensive viewing options including NBC/Peacock in the US for all 21 stages (July 5th thru July 27th).

I have picked my Fantasy Team 

1. Tadej Pogacar (UAE)(GC)

2. Jasper Philipsen (Alpecin)(Sprinter)

3. Matt Jorgenson (Visma)(Climber)

4. M. Soler (UAE)(Climber)

5. Bart Lemmen (Visma)(Climber)

6. D. Fan Baarle (Visma)(All Rounder)

7. Jhonatan Manuel Narvaez (UAE)(All Rounder)

8. Peleo Sanchez Mayo (Movistar)(All Rounder)

 

Here’s mine! I’m going Top 3 ;) 

1. GC (Yellow) - Jonas Vingegaard

2. Best Climber (Polka Dot) - Tadej Pogacar

3. Best Sprinter (Green)  - Jasper Philipsen

 

We want to wish everyone a “Happy Tour de France Month”! Ever since the time of Lance Armstrong, le Tour has been a summer favorite. Whenever I hear Phil Liggett and Bob Roll announcing, I get amped! I’m looking forward to an incredible three weeks of racing action and three weeks of watching TDF coverage during my morning workouts! 

 

IRONMAN New World Championship Qualifying System

TAMPA, Fla. (July 2, 2025) – IRONMAN, the global leader in triathlon, today announced a new performance-based age group qualification system for its IRONMAN World Championship® and IRONMAN® 70.3® World Championship events, beginning with the 2026 qualifying cycle. Based on extensive research, testing, and feedback from athletes, the new qualifying system is designed to reward athletes based entirely on how competitive they are relative to their age group and gender.

 

At each qualifying event, athletes will be ranked based on their performance relative to a global age-group standard. The athletes who perform the best on race day compared to this age-group standard, irrespective of age or gender, will rank the highest and earn qualifying slots.

Age Group Qualification System | IRONMAN

 

Coaches Earn USAT CEUs at TriDot Pool School!

We are thrilled to share an exciting update: Beginning July 1, all USAT Certified Coaches who attend TriDot Pool School—either in the water as an athlete or on deck as an instructor—will be eligible to earn 4 Adjunct Continuing Education Units (CEUs) toward their USAT recertification.

 

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

Your watch gives you data. But does your training plan know what to do with it? Ours does. Grit2Greatness Endurance Coaching has partnered with TriDot to deliver custom workouts powered by cutting-edge analytics. You bring the sweat, we’ll bring the smarts. Start with a free 2-week trial, then keep building for only $14.99/month. We have our sign-up links waiting for you in the show notes—click one and let’s geek out on your progress.

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

 

Ask A Coach: How to train for Pikes Peak? 

Coach, I want to train for Pikes Peak. About my goal. The Pikes Peaks ride is 36.70 miles up and down, 7000 feet of climbing starting from 7000 feet elevation in Manitou Springs Colorado. The total time to go up and down is 4 hours with an average speed of 9.1 mph. How should I prepare?

Here's a high-level 12-week training plan tailored for a cyclist preparing to ride Pikes Peak via the Pikes Peak Highway, focusing on climbing strength, altitude adaptation, and endurance. The plan assumes a goal of completing the ride in 4 hours, with an average power of 173W and a total of 36.7 miles and 7,000 feet of climbing.

Save the following for next week’s Ask A Coach

Ask A Coach: Should I run a full marathon in a buildup to full IRONMAN? 

Coach, I’m getting ready for my full distance IRONMAN this Fall. What do you think about me doing a full marathon as a build up to the IRONMAN?

That’s awesome—you’re gearing up for one of the most demanding endurance events out there! Preparing for a full-distance IRONMAN (2.4-mile swim, 112-mile bike, 26.2-mile run) requires a smart balance of volume, intensity, and recovery. Your question about whether a full marathon is necessary or ideal is a great one, and it really depends on your goals and current training status.

Is a Full Marathon Necessary for IRONMAN Prep?

While many athletes include a marathon in their build-up, it’s not always the most effective or safest choice. Here’s why:

 

Pros of Running a Marathon Before IRONMAN:

- Mental confidence boost from completing the distance.

- Opportunity to test nutrition, pacing, and gear.

- Simulates the fatigue and mental grind of the IRONMAN run.

 

Cons:

- High injury risk due to the pounding and recovery time required.

- Doesn’t replicate IRONMAN fatigue (you’ll be running after 6–8 hours of swimming and biking).

- Can disrupt your training cycle due to the taper and recovery needed.

 

Viable Alternatives to a Marathon

Here are some smart substitutes that can build endurance and race readiness without the downsides of a standalone marathon:

1. **Century Ride (100-mile bike)**

- **Pros**: Low-impact, builds aerobic base, simulates IRONMAN bike leg.

- **Use it for**: Nutrition testing, pacing, and mental endurance.

- **Pair it with**: A short brick run (e.g., 6–10 miles) to simulate race fatigue.

 

2. **Long Swim Events (e.g., 5K–10K open water)**

- **Pros**: Builds swim confidence, improves pacing and sighting.

- **Use it for**: Practicing open water skills and wetsuit comfort.

- **Pair it with**: A bike ride or short run for a swim-bike brick.

 

3. **Race Simulation Bricks**

- **Example**: 80-mile bike + 13-mile run.

- **Pros**: Mimics IRONMAN fatigue better than a standalone marathon.

- **Use it for**: Testing gear, nutrition, and pacing under fatigue.

 

4. **Back-to-Back Long Runs**

- **Example**: 12 miles Saturday + 10 miles Sunday.

- **Pros**: Builds run durability with less injury risk than a marathon.

- **Use it for**: Building cumulative fatigue without a single long effort.

Coach’s Summary Recommendation

Unless you’re chasing a marathon PR or need the mental boost, **skip the standalone marathon**. Instead, focus on **race-specific brick workouts**, **long rides**, and **progressive long runs**. These will better prepare you for the unique demands of IRONMAN day.

Get Gritty Tip: My 2025 Misogi!

Going into today’s Pikes Peak ride, I was very unsure of what to expect. I heard from Rich that this was an annual challenge he has done since 2017 and this was something he looked forward to every year. Personally, I had not yet been on the Pikes Peak Highway nor had I really ventured into learning about it, other than what Coach Rich shared with me in prep. Even with the lack of personal knowledge, I stared at that mountain for over a year and a half and knew full well that this was going to be an EPIC day. I also knew that this was to be my 2025 Misogi. 

If you remember back to earlier in the year, we talked about the concept of a Misogi which I was first introduced to in Michael Easter’s book, The Comfort Crisis. A Misogi is an ancient Japanese practice of purification and redefined by modern thinkers as a way to push boundaries, build resilience, and challenge what’s possible. The rule? You must pick a challenge so big and audacious that there’s at least a 50% chance you won’t succeed. It should be something far outside your comfort zone, forcing you to confront your limits—and then go beyond them. For me, riding Pike’s Peak Highway on a road bike climbing possibly to the 14,115 ft summit was it. I knew I had a 50% chance or less of completing it on the first try. Well, I definitely stretched my limits and went beyond them. There was one point where I was shaking and felt altitude sickness. Coach Rich gently checked in with me and we agreed to go section by section, at my pace. I’m sure I showed up on a few people’s instagram reels as I was leaning over my bike trying to catch my breath and not hurl. I kept smiling, laughing, swapping war stories with Rich and got my crazy ass up to the brake check station. 

Even though we didn’t make it to the summit, I was so freaking proud of how deep I dug and how far I came to my “braking” point. It seemed fitting for us to call it there and start our descent. When we reached the bottom, Rich asked how I was feeling, and I told him that I was excited to try again next year and see how much further I could progress. He was relieved and saw instantly that even though I didn’t reach the peak, a fire for growth was lit, and that my friends is the whole purpose of a Misogi! Because here’s the truth: Misogis aren’t about the summit. They’re about discovering what’s inside you when the odds are uncertain, the air is thin, and your legs are screaming. It’s about who you become when you lean into the challenge rather than back away. I didn’t conquer the mountain that day—but I did conquer the voice inside me that said I couldn’t. And that’s what lit the fire to try again.

So now it’s your turn.

What mountain—literal or metaphorical—are you willing to stare down in 2025? Pick something bold. Make it matter. And don’t do it alone. We’ll be here cheering, supporting, and swapping war stories right alongside you.

Get gritty. Go big. Grow. That’s your Get Gritty Tip of the week!

 

TriDot Workout of the Week: Stamina Ride

 

Today's workout is all about endurance and power. You'll focus on maintaining your race position, building stamina at different intensities, and keeping a solid rhythm throughout each effort. This is a great session to build consistency and mental toughness, key ingredients for triathlon success.

 

Warmup

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

 

---

 

Main Set

2 x 12 min (5 min) @ Z4 (10 min)
1 x 20 min @ Z3

Balance of time @ Z2

Session Note

When performing longer stamina sessions, stay in race position as if racing. Sit up to stretch periodically if you tend to tighten up. Then get back into race position.

Aim to make the last repeat of each effort level as solid as the first.

Perform Z2 and Z3 efforts @ 90+ rpms.
Perform Z4 efforts @ 80 rpms.

Motivational Tip: Focus on consistency today. The goal is to make your last interval as strong as your first. Whether you’re climbing the hills in a race or pushing through the final miles, staying steady and focused will make the difference. Your race position isn’t just about form—it’s about creating efficiency and strength, even when the legs feel tired.

Stay in the zone, push through those stamina efforts, and keep your legs moving. You’re building the strength and endurance needed to power through the toughest parts of your race.

 

 

Fun Segment: Pikes Peak: Fact or Fiction?

Alright listeners, it’s time to ascend into madness with a brand new segment we’re calling Pikes Peak: Fact or Fiction? We’re taking on one of Colorado’s most iconic climbs—the infamous Pikes Peak Highway. Rich, your mission—should you choose to accept it—is to tell us which of these high-altitude statements are real… and which are just altitude-induced hallucinations.

1. “Race cars use jet engines for added thrust to ascend Pikes Peak.”

Answer: Fiction
Why: While competitors use high-output, turbocharged engines (like 875 hp Peugeot 208s) to counter altitude-induced power loss, nobody is bolting jet engines to their cars at PPIHC.

2. “Runners have passed out at the summit due to thin air and needed oxygen revival.”

Answer: Fact
Why: The Pikes Peak Ascent and Marathon finish at the summit (14,115 ft), where oxygen levels are roughly 60% of sea level .
There are documented cases of athletes needing supplemental oxygen at the summit aid station after fainting or showing symptoms of altitude sickness.

3. “Pikes Peak birthed burro racing alongside donkeys up the mountain.”

Answer: Fiction
Why: Burro racing—known as “pack burro”—did originate in Colorado, but traces back to historic mining routes in Leadville and Fairplay, not Pikes Peak. The first official pack‑burro race began in 1949 along Mosquito Pass between Leadville and Fairplay.

4. “High-altitude summer temps can freeze fuel lines in race support vehicles.”

Answer: Fiction
Why: Although summit temperatures may dip near freezing—even snow in summer—modern fuel systems aren’t vulnerable to frozen fuel lines in mild conditions. In truth, volume and moisture are the real culprits, and freezing requires much more frigid temperatures.

5. “There’s a ‘Double’ marathon—one run to the summit one day, and the full marathon back the next.”

Answer: Fact
Why: Known as the “Doubler,” this brutal challenge combines the Pikes Peak Ascent and the full Marathon on consecutive days—summit in one, summit and return the next.

That’s it for this round of Pikes Peak: Fact or Fiction?! Did you get them all right? Let us know how you scored—and if you’ve got altitude stories or mountain myths, we’d love to hear and share them!

 

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!