Meet Coach Lauren Brown

#502 Meet Coach Lauren Brown

 

Welcome

Welcome to Episode #502 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.

 

We are back after being away at USAT Nationals in Milwaukee and TriDot Pool School in Tempe, Arizona.

 

April, how was it coaching swimming on the Sun?

 

Rich, I might as well be walking on the sun, LOL! I remember I texted you and Coach La that I was living in Satan’s butthole the past couple of days. I thought I was going to melt a couple of times. But seriously, even though it was hellfire hot, I had an incredible time and I can’t wait to unpack that later in the show.

 

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In Today's Show

• Announcements and News: Rich 

• Ask A Coach: Who is Coach Lauren Brown?

• Get Gritty Tip: 66-Day Habit Challenge–My pull-up adventure!

• TriDot Workout of the Week: Orientation Swim

• Fun Segment: Triathlon Hot Takes Debate

 

Announcements and News:

 

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TriDot Pool School Tempe, AZ Update: 

 

We had another super successful weekend at TPS Tempe! 20 athletes dedicated 8 hours of their time to learning FASST and honing their Functional Freestyle. We had an improvement rate 15% across the board. Coach Dennis Hetland and I had the privilege of running Lane 3 – Aim High! – and we say remarkable results in both dropping stroke counts and smashing the 100-yard benchmark.

 

I want to give a special shout-out to Coach Gene Deyoe who was in my lane. Coach Gene dropped two strokes from his 25-yard distance, and 11 seconds off his 100-yard time! He had such a great attitude and always appreciated the feedback we gave. He was a joy to coach.

 

Second, we had Jay Camp, Coach Chad Rolf’s athlete, in our lane and he was a hoot to work with! I especially enjoyed his dry sense of humor–very much like Coach Chad. He was also very receptive to feedback and his results showed how much work he put into his Functional Freestyle. He reduced his stroke count by 4 for 25 yards which is massive! Think about all that energy he will save because of his efficiency in the water! Get this, he shaved 29 seconds off his 100-yard benchmark. I was blown away by his improvements. He winked at me and told me not to tell his coach, which I promptly did LOL! Can’t wait to hear how his new zones treat him after that incredible improvement.

 

Finally, the last thing I’ll share is that even though it was hotter than hell on deck, we had some of the best lifeguards. They would come around every 20 minutes or so with buckets of cold water with rags that we could put on our heads and necks. It kept me from being a heat casualty for sure as the temps reached 114 degrees. So again, thank you to the McClintock Pool Lifeguards for coming in clutch last weekend! You made our pool school a huge success! 

 

USAT Nationals Update:

Milwaukee transformed into the epicenter of multisport excellence as it hosted the 2025 USA Triathlon Sprint and Olympic Distance National Championships. Thousands of amateur athletes from across the country descended on the city to compete, connect, and celebrate the sport we love.

Race Highlights

The action kicked off Friday with an open water swim in Lake Michigan, open to all registrants. Saturday brought the Olympic Distance National Championships, featuring a 1,500m swim, 40k bike, and 10k run. Athletes raced through Milwaukee’s scenic lakefront, crossing the iconic Daniel Hoan Memorial Bridge and finishing in Veterans Park [1].

Sunday was slated for the Sprint Distance Nationals and Paratriathlon Championships, but heavy overnight rain led to the cancellation of the sprint race for safety reasons [1]. Despite the disappointment, many athletes expressed gratitude for having raced earlier in the weekend. One athlete shared on Facebook:

“Grateful I got to race yesterday. The stitches and bandaging got me through great. Heat, humidity, and wind were the factor yesterday, not the ankle wrap.”

Yes, you heard that right—this athlete raced with stitches, tetanus, and antibiotics after a pre-race injury involving a bike and a hotel room. Talk about grit and determination!

Celebration of Sport Gala & Hall of Fame Inductions

Thursday night’s Celebration of Sport Gala, hosted at Discovery World, was a moving tribute to the spirit of triathlon. The event honored the USA Triathlon Hall of Fame Class XIII, which included:

• Colleen Cannon – 1984 Nice World Champion and founder of Women’s Quest.

• Graham Fraser – Race producer and visionary behind Ironman North America.

• Ellen Hart – 18-time World Age Group Champion and Ironman podium regular.

• Paul Martin – Paratriathlon legend and author who turned adversity into triumph.

• Kenny Souza – Duathlon pioneer and charismatic ambassador of the sport [2] [3].

Here’s a breakdown of the 2025 USA Triathlon Hall of Fame inductees and their connections to Colorado:

Colleen Cannon

• Lives in Boulder, Colorado.

• After retiring from professional racing, she founded Women’s Quest, a Boulder-based adventure retreat company focused on empowering women through outdoor activities and wellness.

• She was inducted into the Boulder Sports Hall of Fame in 2017 [1].

Ellen Hart

• Lives in Niwot, Colorado, and previously served as First Lady of Denver during her marriage to former Denver Mayor Federico Peña.

• She is a longtime Colorado resident, Harvard graduate, and University of Colorado Law School alum.

• Hart has been a prominent figure in the Colorado endurance community and was inducted into the Colorado Running Hall of Fame [2].

Final Thoughts

Milwaukee once again proved why it’s a favorite host city for USA Triathlon. From the scenic course to the passionate community, the weekend was a celebration of perseverance, excellence, and camaraderie.

Welcome Coach Lauren Brown

We are excited to have Coach Lauren Brown joining the Grit2Greatness Coaching team as our Ambassador Program Manager. We will get to know Coach Lauren in a moment. 

And welcome new Grit2Greatness Team members:

Laura Applebaum

Kristin Keane

Veron Thornhill

 

Sue Reynolds

Sue Reynolds is a remarkable example of transformation through sport. She began her triathlon journey in her late 50s, starting from a sedentary lifestyle and a weight of 335 pounds. Over the course of several years, she lost 200 pounds and became a competitive age-group triathlete.

 

Sue is also the author of *The Athlete Inside*, a book chronicling her journey, and she donates proceeds to the USA Triathlon Foundation. Her story has inspired countless athletes and non-athletes alike to pursue transformation through consistency and courage.

 

**Championship Highlights:**

- Competed in **six USA Triathlon National Championship events** since 2014.

- Represented **Team USA** at the **ITU Age Group Triathlon World Championships** on **four occasions**, never finishing lower than 12th in her age group.

- Achieved a **personal best of 6th place** at the **2017 World Championships in Rotterdam**, making her the **top American** in her age group https://suereynolds.net/

 

Robina Waterman

• 2024 World Triathlon Age-Group Championships Torremolinos-Andalucia

• 60-64 Female AG Sprint - 6

• 60-64 Female AG - 21

• 60-69 AG Relay - 14

• 2019 ITU World Triathlon Age-Group Championships Lausanne

• 55-59 Female AG Sprint - 4

• 2000 Nice ITU Long Distance Triathlon World Championships

• 35-39 Female AG

 

Ask A Coach Sponsor: G2G Endurance

Triathletes, picture this: it’s race day, and you know you’ve done the exact training your body needed to be ready. That’s what Grit2Greatness Endurance and TriDot deliver—smart, targeted workouts backed by powerful analytics. Sign up for a 2-week free trial, then keep leveling up for as little as $14.99/month. Don’t just show up to the start line—show up prepared. Click the sign-up link in the show notes to get started today!

Website - Grit2Greatness Endurance Coaching

Facebook - @grit2greatnessendurance

Instagram - @grit2greatness_endurance

 

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: Who is Coach Lauren Brown? 

Bio: Coach Lauren Brown is an IRONMAN U Certified Coach, NASM Certified Personal Trainer, and UESCA Certified Endurance Sports Nutrition Coach. After years of competing in the figure and bodybuilding world, she found her way into multisport through duathlon in 2018 and transitioned to triathlon in 2019. She now races across sprint, Olympic, and 70.3 distances, with 70.3 being her favorite. Lauren is passionate about working with athletes of all backgrounds and experience levels, helping them navigate real-life challenges—like time constraints, fitness level, or self-doubt—to discover what they're truly capable of.

As the Grit2Greatness Ambassador Program Manager, Lauren will lead the charge in building a vibrant community of athletes who proudly represent G2G—at races, on social media, and in everyday moments that matter. She's here to empower you, connect you, and help each of you feel even more supported on this journey. Lauren, we are beyond excited to have you on board

Questions for Lauren:

1. Two Truths and a LIe Icebreaker: I danced on stage with Brittney Spears, I once got lost on a training ride and ended up in a different state; Before being an endurance athlete, I competed as a pro with the International Federation of Body Builders

2. Where did you grow up and where do you call home?

3. Tell us about your athlete journey?

4. Tell us about your coach journey?

5. Your vision for the G2G ambassador program?

When I think about the Grit2Greatness Ambassador Program, I picture a true community—one that builds on the incredible foundation we’ve already created, but keeps growing in depth, reach, and connection.

In our world, every athlete has a seat at the table. Whether you’re brand new to the sport or you’ve been racing for decades, whether you prefer the excitement of a sprint or the challenge of an IRONMAN, you belong here. This is a space where every athlete is encouraged to step in, be seen, and thrive.

My biggest hope for this year is to welcome a wave of new athletes into triathlon—people who may have been curious, but unsure if they’d fit in—and show them that this sport is for everyone. And beyond racing, I want this to be a place where we support each other’s growth both inside and outside of sport.

I’d love for us to lead more community events, take part in races together, and deepen relationships with race directors and the brands that make our sport stronger. My heart tells me this program is just at the beginning of its potential, and I truly cannot wait to see what we create together.

Get Gritty Tip: 66-Day Challenge!

Rich, as you know, I am a huge fan of the book, The ONE Thing, by Gary Keller and Jay Papasan and one of the favorite lessons I learned is about the power of breaking down habits into bite size pieces that you can consistently sustain over time. I’ve actually crafted several keystone habits over the past five years through using the tools from The ONE Thing. 

For example, I built the habit of setting aside my gym clothes every night before work. We have our habit of reading the Daily Stoic as a morning ritual, and now we share our 3 wins and 3 things we are grateful for each day. These habits have been critical for helping me make each day purpose-driven and intentionally meaningful.

So that brings me to the habit I am now currently working on. I decided at the beginning of the year that I wanted to complete 10 unassisted pull-ups by the end of 2025. I was going strong for the first 3 months and kind of fell off with the start of race season. Well, after doing my mid-year reset I realized I needed to get back on the proverbial horse, and what better way to do that than a 66-day pull-up challenge!

So why 66 days? If you’ve read The ONE Thing then you’ll remember in Chapter #6 the discussion around a study the University College of London did on how long it takes on average to create a habit–66 days. So my challenge, because I know how important it is to start small, is to complete 1 pull per day for 66 days. Now, I do as many as I can and right now, I’m on Day 10 and I’m up to 4 unassisted pull-ups. I also use a band and knock out as many as I can with the assist to help me continue to progress. I’m also hoping I can start adding in weighted pull-ups as we get further down the road. The other part of the challenge is to post the evidence on social media which 1) keeps me accountable, and 2) inspires others to join me! I found out today that Coach Will Nichols, @coachironwill on Instagram, bought his own pull-up bar and started his 66-day pull-up challenge! 

So I want to throw the challenge out there to you, Rich, and to our audience! It doesn’t have to be pull-ups, but what’s one thing you can commit to doing for 66 days that helps you on your athletic journey! I want you to share with us and tag me @getgrittywithme on Instagram so I can cheer you on just like Coach Will!

 

TriDot Workout of the Week: Orientation Swim

 

Open Water Swim is the Workout of the Week I’ve chosen for a couple of reasons. One, it is so helpful to get in the body of water you will be racing in and get a feel for swim start, current, temperature, lighting, sun direction, weeds, swim exit, which goggles work best,  etc. 

 

In Milwaukee this was key. They had the course setup and we were able to swim the buoys through the bridge and practice the swim exit as it would be on race day. It also gave us the opportunity  to get comfortable with the high likelihood of the race not being wetsuit legal.I chose to do the practice swim in just my TriDot swim jammers.

 

Here’s a full list of benefits:

Course Familiarization

• Swim the actual course (or as much as allowed) to understand sighting landmarks, turns, and exit points.

• Identify key buoys: Start buoy, turn buoys, and finish buoy.

• Practice sighting using fixed landmarks (buildings, trees, flags) beyond the buoys.

• Note water entry and exit terrain: Is it sandy, rocky, slippery, or grassy?

Environmental Awareness

• Assess water conditions: Temperature, current, chop, visibility.

• Practice breathing on both sides if waves or sun glare may affect one side.

• Check for wind direction and how it may affect swim navigation.

Gear Check

• Test your race-day gear: Goggles (anti-fog), wetsuit, swim cap.

• Practice wetsuit entry and exit to simulate transitions.

• Try different goggles if visibility or sun glare is an issue.

Mental Preparation

• Visualize race morning: From lining up at the start to exiting the water.

• Practice your start strategy: Deep water start, beach start, or time trial start.

• Swim with others to simulate race-day contact and drafting.

Technique & Strategy

• Practice sighting rhythm: Every 6–10 strokes is typical.

• Work on pacing: Start controlled, build into race effort.

• Try drafting behind or beside another swimmer if allowed.

Safety & Logistics

• Locate lifeguards or safety personnel and understand emergency protocols.

• Note the location of medical tents or aid stations near swim exit.

• Time your swim to understand how long it takes at race pace.

 

Fun Segment: Triathlon Hot Takes Debate!

So I happened upon this article in Triathlete Magazine titled “7 Spicy-Hot Debates Triathletes Can’t Stop Arguing” and I thought this would be a perfectly juicy topic of discussion for this week’s fun segment!

Your assignment is to convincingly argue your case in 20 seconds or less. Time to bring the heat!

1. Are you Team Bare or Team Hair: Do you shave your body hair for triathlon or go au naturel?

2. Which is harder: Training for an Ironman or training for a marathon PR?

3. Flying dismount or unclipping, foot down?

4. White Tri Suits? Yay or Nay?

5. Sprint or jog into the finisher chute?

6. Post every workout on social media, or no?

7. Which is more impressive? Ironman World Champion or Olympic Champion?

Well there you have it. We laid our opinions on the line and now it’s your turn! We want to hear from you: are you team bare or team hair? Is training for a marathon PR harder than training for an Ironman? And what about white tri suits? Give us your opinions and we’ll see who truly won the Triathlon Hot Takes Debate!

 

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!