Chase Dreams

Welcome to Episode #500 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.

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

• Get Gritty Tip: Follow Your Dreams!

• TriDot Workout of the Week: Bike Run Bricks - Short course race rehearsal

• Fun Segment: IRONMAN or IRONmad?

 

Announcements and News:

 

Our Announcements are supported by VESPA Power today.

Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.

 

Less sugar. Higher performance. Faster recovery. 

Home of Vespa Power Products | Optimizing Your Fat Metabolism

Use discount code - 303endurance20

 

G2G Athetes Races

Lake Whatcom Triathlon - Paul Hunziker 2nd Overall 

Triple Bypass - Caroline Triple and friend Natilia the Double

IRONMAN Lake Placid - Good luck Max Davison

Tri Boulder - Gabbi Cavallero

USA Nebraska State Championships 2025 - Ruth Fountain

 

G2G Zoot Fit Kit Party

View House on Clinton in Inverness July 19th

 

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

 

Copper Triangle August 2nd

Jerry Dugan

 

Pikes Peak Take 2 August 29th or 30th

Natalia Crawford

 

Ask A Coach Sponsor: G2G Endurance

Let’s cut to the chase: you want results, and we’ve got the tools. Grit2Greatness Coaching + TriDot = smarter workouts, better feedback, and real progress. Join through our TriDot links, get 2 weeks free, and train with purpose from day one. After that, it’s just $14.99/month. Ready to train like an athlete with a plan? Hit our link in the show notes and 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

 

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: Follow Your Dreams!

Welcome to this very special Get Gritty Tip, where we're celebrating a huge milestone—500 episodes! Listeners, did you know that most podcasts don't make it past their third episode? While some podcasts have hundreds or even thousands of episodes, a large number of podcasts are abandoned early. A significant percentage of podcasts (90%) will not make it past their third episode, and another 90% of those that do will quit before reaching 20 episodes, according to Riverside FM. To honor this impressive feat, we are putting Rich in the interviewee's chair and speaking with the man who made it all happen. Rich's dedication to endurance sports, coaching, and the endurance community has not only shaped this podcast but also the lives of countless people around the world. Over the years, the 303 Endurance Podcast has become a go-to resource for athletes, coaches, and endurance enthusiasts alike, particularly in the 303 area, thanks to Rich's hard work, passion, and commitment to sharing inspiring stories and valuable insights on the airwaves. From launching the podcast to hitting 500 episodes, Rich's growth is a testament to the power of resilience, growth, and the love of endurance sports. Rich, it's an honor to reflect with you on everything that's led us to this incredible moment. Thank you for all that you've done for the community. Here's to many more episodes ahead!

1. 500 episodes! Tell us, how did this all get started?

   1. Crossroads, need for growth and took inspiration from Tri Talk with David Warden

   2. Concept, connecting to coaches, experts and professionals

   3. Episode 18 (the missing 17), monthly to weekly

2. What moments have defined the podcast's journey?

   1. The 303 team

   2. Kona - Ponchoman

   3. Guests - reference library

3. Did you expect the podcast to grow this much? What surprised you?

   1. I was shocked when we got to 100 downloads

   2. Most downloads for an individual episode was over 4000

   3. Kona and Pro conference post race and having Greg Welch call on “Rich from 303” what’s your question. 

4. Which episodes have fired you up the most?

   1. 18 David Warden

   2. 57 Terry Laughlin Total Immersion Swimming

   3. 77 Ken Axford

   4. 104 Jillian Bearden on her transition

   5. 108 and more Dr. Iñigo San Millán, Director at the CU Sports Medicine & Performance

   6. 131 Crowie 

   7. Play #177 MAY 12 - All things mothers! Mother's day with Meredith Kessler. 

   8. Play #176 MAY 05 - Tyler Hamilton and JIm Capra on individualized coaching, camps and more

   9. Play #175 APR 27 - Fastest Bike with Denise Korenek 

   10. Play #174 APR 20 - Ironman Hall of Famer, Julie Moss on "Crawl of Fame"

   11. Play #173 APR 13 - Author Alex Hutchinson on NY Times Bestseller "Endure"

   12. Play #172 APR 06 - Going Long with Sam Long

   13. Play #228 APR 18 - Sue Reynolds found THE ATHLETE INSIDE

   14. Play #283 MAY 07 - Olympic running and triathlon coach Bobby McGee and Sue Reynolds

   15. Play #289 JUN 18 - Mike Tierney sets riding world record climbs the worlds hardest ride on a unicycle

   16. Play #295 JUL 30 - A look back to Kristian Blummenfelt's Gold Medal goal 

   17. Play #309 NOV 05 - Allysa Seely overcoming a blood infection months before Tokyo Gold

5. What were the biggest challenges early on, and how did you push through?

   1. Learning the editing process

   2. Finding and scheduling guests

   3. Getting a recording platform for good quality sound

6. How did you bring your coaching experience into the podcast?

   1. I had no intention of coaching until one listener asked

   2. On condition of USAT L1

   3. Made interviewing coaches, experts and pros better

7. Any listener stories that really stuck with you?

   1. Brady Nelson

8. What's been the biggest lesson you've learned from hosting the podcast?

   1. Mike Reilly - humility. get out of the way of your subject

   2. We all put our bike shorts on one leg at a time - coach, expert, pro, age grouper, podcaster

   3. Follow your dreams, take risks and take action. Know your purpose. Progress of the Soul

9. What's next for the 303 Endurance Podcast?

10. What advice do you have for anyone starting a podcast?

 

Thanks again to Rich's unwavering commitment to the endurance community. From inspiring athletes to exploring new topics and challenges, Rich has built a lasting legacy that will continue to impact and inspire for years to come. Rich, thank you for everything you've poured into this podcast, the community, and the sport. Here's to the next 500 episodes and beyond. Your work is truly remarkable!

TriDot Workout of the Week: Bike-Run Bricks

Today's workout is Bike-Run Bricks.

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 4 min Bike* / 3 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: IRONMAN or IRONmad?

Alright, we covered a great question in our Ask A Coach segment—should you run a full marathon during your IRONMAN build? That got me thinking about all the wild decisions athletes make leading up to race day. So welcome to a new segment I’m calling Ironman or Ironmad?

Here’s how it works: I’ll throw out some scenarios—real ones we’ve seen or heard—and we’ll give our take. Are they solid strategies… or are we veering into madness?

Scenario 1:

“You decide to do a heat adaptation block for your IRONMAN—by sitting in a dry sauna in a full bike kit every day for a week.”

Scenario 2:

“You ride your longest bike session—112 miles—indoors on the trainer because you want to control nutrition, effort, and minimize interruptions.”

Scenario 3:

“You sign up for a local sprint tri just to ‘shake off the rust’… but end up racing it full throttle two weeks out from your IRONMAN.”

Scenario 4:

“You tape motivational quotes inside your helmet, on your bike stem, and under your water bottle to read mid-race.”

Scenario 5:

“You fly to your race 48 hours before the gun goes off, figuring you’ll ‘sleep on the plane’ and save money on hotel nights.”

Bonus Scenario!

Scenario 6:

“You wear your brand-new race kit, race shoes, and nutrition mix for the very first time… on race day.”

Race day success isn’t about doing more—it’s about doing what matters. So when you’re making decisions in your IRONMAN prep, ask yourself: Is this building toward the race… or just feeding my ego?

And if you’ve got a questionable training story or race-week decision you want to share, send it our way. We might feature it in the next Ironman or Ironmad?

 

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!