Late Season Racing

#503 Late Season Racing

Welcome

Welcome to Episode #503 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’re racing Boulder Sunset by BBSC Endurance this weekend. As the name implies, the season is starting to sunset here in Colorado with just about 4 more weeks of triathlon racing. We’re talking all things “late season racing” today!.

Hey Rich and Lauren, yes, really looking forward to Boulder Sunset tomorrow and racing with Sasha and Hunter as well. This is my second time doing this race and my goal is to beat last year’s time of 1:59:05. RaceX is predicting 1:44:48, so let’s see what we can do!

Lauren - I’ll be racing on Sunday with my athlete Veron at the Medford Lakes sprint triathlon.  And my athlete Laura is racing her first Olympic distance at the Chicago Triathlon on Sunday, as well!

 

Show Sponsor: UCAN

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In Today's Show

• Announcements and News: Rich 

• Ask A Coach: How to Avoid Late Season Burnout

• Get Gritty Tip: Celebrate Your Wins

• TriDot Workout of the Week: Mobility

• Fun Segment: Triathlon Would You Rather—Weird Race Remix!

 

Announcements and News:

 

Our Announcements are supported by VESPA Power today.

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Grit2Greatness Zoot Store is Open

Colorado’s Ride

Boulder Sunset Saturday

Series Registration Now Open for the 2025–2026 Run Denver Series

Exclusive Swag Available for Series Registrants

DENVER, CO /ENDURANCE SPORTSWIRE/ – The most beloved winter running tradition in the Mile High City is back! Series registration is officially OPEN for the 2025–2026 RunDenver Race Series, a five-race celebration of community, fitness, and fun — all set against the stunning backdrop of Colorado’s winter wonderland.

 

Registration for individual races will open soon, but those looking for the full experience can sign up NOW for the complete five-race series. Series participants will receive themed swag at each event, bonus finisher bling, and additional perks throughout the season.

 

Each race offers themed swag, fun on-course energy, and a welcoming atmosphere for runners and walkers of all levels.

 

2025–2026 Run Denver Series Lineup:

 

Rudolph Ramble 5K

Sunday, December 7, 2025, City Park, Denver

Polar Bear 5K

Sunday, January 18, 2026, Wash Park, Denver

Super Bowl 5K

Sunday, February 1, 2026, Wash Park, Denver

Valentine’s Day 4M

Sunday, February 8, 2026, Wash Park, Denver

That Dam Run

Sunday, March 1, 2026, Cherry Creek Dam Road

Series registration is now open at:

https://secure.getmeregistered.com/get_information.php?event_id=141501

 

For press inquiries or sponsorship opportunities, please contact: [email protected]

 

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 Lauren Brown

[email protected]

TriDot Coaching Link - https://app.tridot.com/onboard/sign-up/laurenbrown

RunDot Coaching Link - https://app.rundot.com/onboard/sign-up/laurenbrown

 

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 avoid late season burnout? 

1.  Fatigue

Risk: Accumulated physical and mental fatigue from a long season can lead to burnout, poor performance, and loss of motivation.

Recommendations:

• Schedule a mid-season recovery block: Include 5–7 days of reduced volume and intensity.

• Use HRV and RPE tracking: Monitor recovery and adjust training accordingly.

• Prioritize sleep and nutrition: Ensure 7–9 hours of sleep and adequate carb/protein intake.

• Mental reset: Incorporate non-triathlon activities or mindfulness practices to refresh motivation.

 

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2.  Injury

Risk: Overuse injuries (e.g., tendinopathy, stress fractures) become more likely with cumulative training stress and racing.

Recommendations:

• Include prehab and mobility work: Focus on hips, glutes, and core stability.

• Rotate terrain and intensity: Avoid repetitive stress by varying surfaces and workouts.

• Listen to niggles: Address minor discomfort early with rest, PT, or load adjustments.

• Strength training: Maintain 1–2 sessions/week of functional strength to support joints and muscles.

 

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3.  Illness

Risk: Immune suppression from high training loads, travel, and poor recovery can lead to colds, GI issues, or more serious illness.

Recommendations:

• Support immune health: Prioritize micronutrients (vitamin D, zinc, iron) and hydration.

• Avoid overtraining: Use tapering and deload weeks strategically.

• Practice hygiene during travel: Hand washing, mask use in crowded areas, and avoiding shared bottles.

• Gut health: Use probiotics and avoid unnecessary NSAIDs or antibiotics.

Get Gritty Tip: Celebrate Your Wins

First, I want to share a personal win from last night. I was part of a Sword Cordon for our SNCO Induction Ceremony here at the academy. We held swords in the air as the 35 inductees walked through with their loved ones and posed for a photo. All eyes were on us, and for me, the win wasn’t just leading the formation—it was that I experienced zero anxiety triggers. If you know my history with performance anxiety, you know that’s a massive milestone.

Here’s the lesson: Are you recognizing your wins? In training, in racing, and in life, we often focus on what didn’t go perfectly—the missed split, the hard interval, the small mistake. But growth happens when you pause and acknowledge the progress you’ve made. Every small victory, every moment where you step past fear, doubt, or discomfort, deserves recognition.

Action Item: This week, take a moment after each workout, race, or challenging day to identify one thing you did well—no matter how small. Write it down, celebrate it, and let that win fuel your next effort. Remember, victory compounds. The more you recognize them, the more confident, resilient, and unstoppable you become.

So give that a try and tell us how it goes. I guarantee with enough practice you will start to experience and appreciate the fruits of your labors which is what this journey is all about.

TriDot Workout of the Week: Mobility

 

Lauren

This week’s workout of the week is a little different—it’s not a swim, bike, or run session. It’s actually one of my favorite yoga flows, designed to prepare your whole body for triathlon training in as little as three minutes.

This routine is inspired by my own 66-day challenge where I committed to at least three minutes of yoga or mobility work every day. What I’ve noticed is that when I give myself permission to just do three minutes, it often turns into five or even ten. It’s a simple mindset shift that makes consistency much easier.

Here’s the flow:

• Start on hands and knees and move between cat and cow for 3–5 breaths.
  
  

• Step back into a plank and press into downward dog.
  
  

• Lift into a three-legged down dog, then step through to a kneeling low lunge and hold.
  
  

• Press back to a kneeling half split, then repeat the sequence on the other side.
  
  

• From down dog, shift forward into high plank, return to tabletop, and thread the needle to each side.
  
  

• From there, flow into broken wing on each side to open the chest and shoulders.
  
  

• Finish by settling into a child’s pose to reset.
  
  

If you have a little more time, you can add some variety: swap the low lunge and half split for lizard pose or pigeon pose, add a twisted three-legged down dog, or include a puppy pose to stretch your lats and shoulders.

It’s quick, it’s restorative, and it’s a great way to prep your body for swim, bike, or run—or just to shake out after a long day.

So this week, I challenge you to try this 3-minute full-body reset and see if your “just three minutes” turns into more.

 

 

Fun Segment: Triathlon Would You Rather – Weird Race Mix!

Alright, time for another one of our favorite games—Triathlon Would You Rather? This time, I dig up some of the quirkiest, wildest triathlons on the planet and you have to decide which one you would rather do. From ice skating transitions to swimming past giraffes, these races are proof that triathlon truly has no limits. 

Let’s dive in and see where we’d land if we had to choose!

1. Would you rather...

• A) Swim in a fjord, bike across rugged mountains, and run up to a mountain summit—like the Norseman Xtreme Triathlon in Norway?

• B) Or suit up for a midnight swim, bike and run under headlamp glow in the Starman Portugal night race?

2. Would you rather...

• A) Lace up your ice skates, run, then ski across frozen terrain in the Winterlude Triathlon in Canada?

• B) Or race alongside your pup—like in the Tri Dog Canitriathlon in England?

3. Would you rather...

• A) Swim from cruise ship to island while surrounded by giraffes and cheetahs in Challenge Sir Bani Yas (UAE)?

• B) Or flip the script and race in reverse order—run, bike, then swim—in the Lander Reverse Triathlon?

4. Would you rather...

• A) Dive into some of the world’s wildest terrain and elevation in the Himalayan Xtri, high in the mountains?

• B) Or take on a full-distance race tucked inside a snow globe wonderland—like the T24 XTREM Triathlon (ultra and bizarre!)?

Article: 7 Weird Triathlon Races We’re Totally Signing Up For in 2025

https://www.triathlete.com/culture/news/7-weird-and-unique-triathlons-were-totally-signing-up-for-in-2025/

 

Well, there you have it—some of the strangest, most creative triathlons out there. Whether you’re team mountain summit, team midnight swim, or ready to race alongside your dog, these events remind us that the sport is as much about adventure as it is about endurance. We’ll let you keep debating with your training buddies—because let’s be real, the arguments are half the fun. Until next time, stay gritty and keep dreaming big!

 

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!