303Endurance Podcast

The 303Endurance Podcast mission is to is to create a global community of endurance athletes. To inspire participation in endurance sports by connecting you to coaches, experts and professional athletes.

FulGaz with Bec Burns 12/21/2024

FulGaz with Bec Burns Episode # 470 Indoor Cycling We have an exciting show today as we continue our Winter Series on different ways to stay fit during the cold dark months of winter. This week we are spinning up a discussion on Indoor Cycling. #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach 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 Ask A Coach - How to get the most out of indoor cycling? Feature Interview - Bec Burns of FulGaz Triathlon News/Updates - Taupo 70.3 World Champs Pics and Results Announcements: Upcoming Programming in January - I can’t believe we are already talking about January but we are. To set the stage for January, you need to appreciate the journey we’ve been on and where we are headed in our seasonal programming. In November we discussed the transition season and the importance of taking some time off. In December we have been exploring different winter sports or activities like skiing; downhill, cross country, snowshoeing and more. In January we are going to bulletproof you and your season with a focus on strength and mobility. In fact we have Erin Carson on board to share her expertise on the podcast. Indoor Cycling with FulGaz - December 17th we had our webinar with Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course while getting their bike sessions done. Virtual Group Ride Schedule Dec. 21 - IM Kona 8am MT Dec. 28 - IM Cozumel 8am MT Jan. 4 - IM Nice 8am MT Ask A Coach: How to get the most out of your indoor cycling? Advantages of Indoor Cycling on a Trainer Indoor cycling on a trainer offers numerous benefits, making it an excellent alternative to outdoor cycling. Here are some key advantages: Safety and Convenience - **Avoiding Traffic**: Indoor cycling eliminates the risks associated with road traffic, providing a safer environment for your workouts. - **No Unwanted Stops**: You won't have to deal with traffic lights, stop signs, or other interruptions, allowing for a continuous and uninterrupted workout. Control Over Environment - **Climate Control**: You can exercise in a controlled environment, free from weather-related issues such as rain, snow, or extreme heat. - **Consistent Conditions**: Indoor cycling ensures consistent conditions, allowing you to focus solely on your performance without external variables. Time Efficiency - **Easy Access to Nutrition**: Having your nutrition readily available means you can stay hydrated and energized without having to stop. - **Efficient Use of Time**: Indoor cycling allows you to maximize your workout time without the need for travel or preparation associated with outdoor rides. Indoor Trainer Options There are several high-quality indoor trainers available, catering to different needs and budgets: - **Wahoo**: Known for their realistic ride feel, Wahoo trainers like the **Kickr Move** and **Kickr Core Zwift One** are popular choices. - **Elite**: Elite trainers, such as the **Direto XR-T**, offer stability and smooth resistance. - **Garmin**: Garmin also provides reliable indoor trainers that integrate well with their other fitness devices. Training Platforms To enhance your indoor cycling experience, you can use various training platforms: - **TrainingPeaks**: A comprehensive platform for planning and tracking your workouts. - **Tridot**: Offers personalized training plans and detailed analytics to help you improve your performance. Virtual Riding Platforms Virtual riding platforms add an element of fun and engagement to indoor cycling: - **Zwift**: A popular platform that allows you to ride in a virtual world, compete with others, and join group rides. - **Fulgaz**: Known for its high-quality video-based rides, Fulgaz offers a unique and immersive experience. According to their website, Fulgaz provides "the most realistic and engaging virtual cycling experience available," with thousands of routes from around the world. Indoor cycling on a trainer combines safety, convenience, and efficiency, making it an excellent choice for cyclists of all levels. With the right equipment and platforms, you can enjoy a fulfilling and effective workout from the comfort of your home. Get Gritty Tip: Closing: Thanks again for listening this week. Please be sure to follow us @303endurance 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! Train With Coach Rich: Coach Rich Soares [email protected] TriDot Signup - RunDot Signup - Train with Coach April: Coach April Spilde [email protected] TriDot Signup - /episode/index/show/303endurance/id/34559600

Winter Training - XC and Snowshoe 12/14/2024

Winter Training - XC and Snowshoe Episode #469 Winter Training Series Sunday, May 24, 2020 6:59 AM Welcome Welcome to Episode #469 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. Today we are continuing our Winter Training Series theme with a discussion on Snowshoe Running. Shoutouts to: @genucan @ironmantri @coloradosride @ @303triathlon @tridottraining @tridottrainingsystem #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach #303EndurancePodcast 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 Ask A Coach - Snowshoe Running 101 Triathlon News/Updates - Taupo 70.3 World Championships Announcements: Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. As you will hear in our upcoming interview with Coach Mark Allen, this is the time of year to take a break from the training and do other things that keep you active. We are going to explore a different winter sport or activity each week in December. Dec 6: Skiing; downhill, cross country classical, skate skiing, skimo Dec 13: Indoor Cycling and FulGaz Group Rides Dec 20: Hiking and snowshoeing Dec 27: Indoor rowing and wall climbing Indoor Cycling with FulGaz - December 17th we are gearing up for winter training. Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course whilst getting their bike sessions done. Virtual Group Ride Schedule Dec. 21 - IM Kona 8am MT Dec. 28 - IM Cozumel 8am MT Jan. 4 - IM Nice 8am MT Ask A Coach: Guide to Snowshoe Running: Benefits, Gear, and Getting Started When the trails turn white and the temperatures drop, don't let your running routine hibernate—embrace the snowy landscape with snowshoe running! This invigorating winter activity offers a plethora of benefits for triathletes and fitness enthusiasts alike. The Benefits Snowshoe running is a powerhouse workout that combines cardio, strength, and endurance. The added resistance of trudging through the snow increases the intensity of your runs, making it a phenomenal cardiovascular exercise that boosts your aerobic capacity. The uneven terrain challenges your stabilizer muscles, enhancing strength and coordination. Plus, it's a low-impact activity that reduces the risk of injuries typically associated with running on harder surfaces. Snowshoe running also works your core and legs harder than traditional running, promoting muscular and tendon development while improving overall athletic performance. Essential Gear Getting started with snowshoe running requires some specialized equipment, but don't worry—it's straightforward. Here's what you'll need: Snowshoes: Opt for running-specific snowshoes which are lighter and more streamlined than their hiking counterparts. Brands like Atlas and MSR offer excellent options. Running Shoes: Wear your regular trail running shoes, paired with gaiters to keep the snow out. Apparel: Dress in moisture-wicking, breathable layers to stay warm and dry. Don't forget gloves and a hat to protect against the cold. Poles (Optional): Some runners prefer using poles for added stability, especially on uneven or steep terrain. How to Get Started Starting your snowshoe running journey is easier than you might think. Follow these steps to hit the snow-covered trails with confidence: Find a Trail: Look for local parks or dedicated snowshoe trails. Many ski resorts also offer groomed trails perfect for beginners. Warm-Up: Just like any workout, start with a dynamic warm-up to prepare your muscles and prevent injuries. Pace Yourself: Snowshoe running is more challenging than regular running, so begin with shorter distances to build your endurance. Focus on Form: Keep a shorter stride and lift your knees higher to navigate through the snow effectively. Use your arms to maintain balance. Stay Hydrated: Cold weather can be deceiving; you still need to stay hydrated, so bring water and hydrate regularly. 5 Best Trails to Check Out in Colorado according to All Trails: #5. Nymph Lake Trail: Head out on this 5.0-mile out-and-back trail near Estes Park, Colorado. Generally considered a moderately challenging route, it takes an average of 2 h 34 min to complete. Before heading out on a winter hike in Rocky Mountain National Park, it is a good idea to have experience hiking in winter conditions. It is advised to keep your eye on weather and avalanche conditions. #4. Lost Lake via Hessie Trail: Located near the small town of Eldora west of Nederland, this 4.0 mile route starts at the Hessie Trailhead off County Road 130 and leads to the Devil's Thumb Trail. This great trail is a perfect option for a day trip with an incredible destination. Keep an eye out for moose which are commonly seen along this trail! #3. Saint Mary’s Glacier: Explore this 1.6-mile out-and-back trail near Idaho Springs, Colorado. Generally considered a moderately challenging route. This is a very popular area for cross-country skiing, fishing, and hiking, so you'll likely encounter other people while exploring. The best times to visit this trail are April through October. Dogs are welcome, but must be on a leash. #2. Royal Arch Trail: Try this 3.3-mile out-and-back trail near Boulder, Colorado. Generally considered a challenging route. This is a very popular area for hiking, snowshoeing, and running, so you'll likely encounter other people while exploring. The best times to visit this trail are March through October. Dogs are welcome and may be off-leash in some areas. #1: Emerald Lake Trail: Try this 3.2-mile out-and-back trail near Estes Park, Colorado. Generally considered a moderately challenging route, it takes an average of 1 h 39 min to complete. This is a very popular area for fishing, hiking, and snowshoeing, so you'll likely encounter other people while exploring. The trail is open year-round and is beautiful to visit anytime. You'll need to leave pups at home — dogs aren't allowed on this trail. Snowshoe running is not just a winter substitute for your regular runs; it's a unique and effective way to enhance your overall fitness. So, strap on your snowshoes, and get ready to explore the serene, snowy wilderness while taking your training to the next level. Your future triathlete self will thank you! Ready to take on the snowy trails? Remember, the only limit is the one you set yourself. Happy snowshoe running! 303Triathlon News and Updates: 2024 has featured an everlasting gobstopper of a race calendar, with the T100 Series really kicking things off back in March. And now, finally, the IRONMAN 70.3 World Championship in Taupo finishing up what has got to be the busiest year of PRO triathlon racing in recent history. With a world title, and the last chance to grab valuable (literally) IRONMAN Pro Series points on the line, the is stellar. So as some of the world’s fastest female triathletes line up for one last dance before the year is out, who are the top contenders for the win? For the last time in 2024, it’s time to dust off my crystal ball and attempt to bring you my pre-race predictions. There are a number of names on the 62-strong PRO women’s start list who could certainly contend for the podium at the 2024 IRONMAN 70.3 World Championship. And with the race coming so late in the year, and happening almost on the other side of the world for a large number of the athletes. If there was ever a race where ‘anything could happen’ this is probably it. April’s Women’s Picks: Taylor Knibb Kat Matthews Paula Findlay April’s Men’s Picks: Mathis Margirier Matt Dubrick Matt Hanson Rich’s Women’s Picks: Taylor Knibb Julie Derron Ashleigh Gentle Rich’s Men’s Picks: Hayden Wilde Kyle Smith Leo Bergere It's been a hotly-debated topic ever since the rotation with Nice was announced and it seems all options are now open for the IMWC. The future location and format of the IRONMAN World Championship would appear to be more up in the air than ever judging by the latest development from the M-Dot brand. Rumours have been swirling around for much of the second part of this year as to whether the current rotation between the spiritual home of Kona and Nice will see out its four-year cycle. The IMWC had always been held in Hawaii, with the men and women racing on the same day. That was until 2022 when they were each given their own day in Kona, with the pro women racing on the Thursday that year and the men on the Saturday. From a pro racing perspective the hugely important benefit of that was that the women had their own day of racing and all the coverage that entailed. However at that point it proved too much for the islanders, with the then mayor saying: “We learned that more than one race day during IRONMAN week is too many for the community to manage.” But with a steadfast commitment now in place for separate race days for men and women, IRONMAN decided a dual location system was the next best solution – so for 2023 they announced that the women would race in Kona and the men in Nice around a month before, which would then rotate for the next four years through to 2026. We’re only halfway through that process and it’s far to say it continues to split opinion more than virtually any other topic in triathlon – with huge implications for age-groupers and pros alike. It’s a burning issue for Scott DeRue, who this year took over from long-term incumbent Andrew Messick as IRONMAN’s CEO and inherited the rotation format. Another potentially significant recent change is a new mayor in Hawaii – so could two days in Kona now be back on the table? ‘Listening and learning’ Judging by a survey that IRONMAN have sent out to sections of the media (and plenty of others by the sounds of it, including the all-important athletes) it would appear that all options are again up for discussion. The email introduction to the survey we received read as follows: “Respected Members of the Media – Two years ago, we split the IRONMAN World Championship, spanning both Kona and Nice, and we are incredibly proud of all that our athletes have achieved in both of these historic and beautiful locations. Email/Survey Two years ago, we split the IRONMAN World Championship, spanning both Kona and Nice, and we are incredibly proud of all that our athletes have achieved in both of these historic and beautiful locations. During these two years, we have sought and received feedback from diverse stakeholders to help us better understand the important role of the IRONMAN World Championship within our community. One thing is clear – the IRONMAN World Championship is the pinnacle of our sport, a celebration of human achievement, and a testament to the passion and commitment of our IRONMAN community. As we look to the long-term future of the IRONMAN World Championship, we are committed to listening to and learning from our community. In this spirit, we would like your input as a valued member of our IRONMAN `ohana. Your feedback will form part of the ongoing inputs we will continue to collect as we envision the long-term future of the IRONMAN World Championship. Would You Rather? - Colorado Triathlete Edition 1. Bike the Peak to Peak Scenic Byway (and call it "leg day x10") or Bike through Garden of the Gods (while dodging tourists with selfie sticks)? 2. Train at the U.S. Olympic Training Center or train in Aspen with a pro? 3. Do a winter triathlon (rocking three layers of thermal spandex like a high-altitude marshmallow) or race the Colorado Triathlon in the summer? 4. Race in Boulder where a 70-year old passes you on a carbon fiber bike while drinking kombucha or race in Colorado Springs with the Academy cadets yelling “Go faster old man!” like your life depends on it? 5. Run in Crocs because you forgot your running shoes or bike in a ski jacke that you can’t take offt? 6. Join a relay team with a local pro triathlete and do your strongest discipline or join a team with your friends and you each have to do your weakest discipline? Closing: Thanks again for listening this week. Please be sure to follow us @303endurance 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! Train With Coach Rich: Coach Rich Soares [email protected] TriDot Signup - RunDot Signup - Train with Coach April: Coach April Spilde [email protected] TriDot Signup - /episode/index/show/303endurance/id/34443820

Winter Wonderland 12/07/2024

Winter Wonderland Episode #468 Winter Wonderland Sunday, May 24, 2020 6:59 AM Welcome Welcome to Episode #468 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. Before we jump in, I’ve learned an interesting factoid I want to share with you and get your perspective on (not dad-joke related). 😀 Shoutouts to: @genucan @ironmantri @coloradosride @ @303triathlon @tridottraining @tridottrainingsystem #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach 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 Ask A Coach Triathlon News/Updates - Announcements: Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. As you heard last week’s interview with Coach Mark Allen, this is the time of year to take a break from training and do other things that keep you active! We are going to explore a different winter sport or activity each week in December. Dec 6: Skiing; downhill, cross country classical, skate skiing, and snowboarding! Dec 13: Indoor Cycling and FulGaz Group Rides Dec 20: Hiking and snowshoeing Dec 27: Indoor rowing and wall climbing Indoor Cycling with FulGaz - December 10th we’re gearing up for winter training. Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course whilst getting their bike sessions done. I completed my second FulGaz ride on Thursday and chose to ride the IM 70.3 WC Taupo, New Zealand course and was really surprised by the quality of the virtual world FulGaz has created! Virtual Group Ride Schedule Dec. 21 - IM Kona 8am MT (April Lead) Dec. 28 - IM Cozumel 8am MT (BP and Jelly) Jan. 4 - IM Nice 8am MT (Rich Lead) Ask A Coach: What winter sports are best for me and my goals? Winter Activities for Triathlon Training Winter training for triathletes can be challenging but also rewarding. Here are some top winter activities that build strength, endurance, and coordination, supporting various aspects of triathlon performance: 1. Cross-Country Skiing Cross-country skiing is an excellent full-body workout that enhances aerobic capacity and muscular endurance. It mimics the endurance required for long-distance running and cycling. The repetitive motion helps improve coordination and balance, while the resistance from the snow builds strength in the legs and core. 2. Snowshoe Running - April Snowshoe running provides a high-intensity aerobic workout that builds endurance and strength. The added resistance from the snow increases the workload on the muscles, promoting muscular and tendon development. It also improves coordination and balance, essential for triathlon transitions. 3. Indoor Cycling Using a stationary bike or indoor trainer allows for consistent training without weather interruptions. High-intensity interval training (HIIT) on a bike can improve both aerobic and anaerobic capacity. It also strengthens the leg muscles and tendons, enhancing cycling performance. 4. Strength Training - April Incorporating strength training into your winter routine is crucial for building muscle mass and tendon strength. Focus on compound movements like squats, deadlifts, and lunges to target the major muscle groups used in triathlon. Strength training also supports neural development by improving muscle recruitment and coordination. 5. Swimming Swimming is a low-impact activity that provides an excellent aerobic workout. It builds endurance and strength in the upper body, which is crucial for swimming performance. Swimming also enhances coordination and balance, as it requires precise movements and breath control. 6. Fatbiking - April Fatbiking on snowy trails is a great way to maintain cycling fitness while enjoying the outdoors. The added resistance from the snow increases the intensity of the workout, improving both aerobic and anaerobic capacity. It also builds strength in the legs and core, supporting overall cycling performance. 7. Yoga and Pilates Yoga and Pilates are excellent for improving flexibility, balance, and core strength. These activities enhance muscular endurance and tendon resilience, reducing the risk of injury. They also support neural development by improving body awareness and coordination. Supporting Aerobic, Anaerobic, Muscular, Tendon, and Neural Development Aerobic Development: Activities like cross-country skiing, snowshoe running, indoor cycling, and swimming improve cardiovascular endurance by increasing oxygen delivery to the muscles. Anaerobic Development: High-intensity interval training (HIIT) on a bike and fatbiking provide anaerobic benefits by improving the body's ability to produce energy without oxygen. Muscular Development: Strength training and fatbiking build muscle mass and strength, while swimming targets the upper body muscles. Tendon Development: Strength training and snowshoe running enhance tendon strength and resilience, reducing the risk of injury. Neural Development: Yoga, Pilates, and strength training improve neural connections, enhancing muscle recruitment and coordination. By incorporating these winter activities into your training regimen, you can build a strong foundation for a successful triathlon season. Stay motivated and enjoy the variety of workouts available to you! 303Triathlon News and Updates: SUNDAY, FEBRUARY 16, 2025 TRIATHLON SPRINT RUN DISTANCE: 1.88mi / 3k RUN ELEVATION: 170ft / 52m BIKE DISTANCE: 3.1mi / 5k BIKE ELEVATION: 338ft / 103m SKI DISTANCE: 3.1mi / 5k SKI EVEVATION: 277ft / 85m TRIATHLON INTERMEDIATE RUN DISTANCE: 3.76mi / 6k RUN ELEVATION: 340ft / 104m BIKE DISTANCE: 6.2mi / 10k BIKE ELEVATION: 676ft / 206m SKI DISTANCE: 6.2mi / 10k SKI ELEVATION: 554ft / 170m TAMPA, Fla. (December 6, 2024) – IRONMAN, together with TriDot, has announced that three-time IRONMAN® World Champion and former Kona® course best holder, Craig “Crowie” Alexander, is joining the IRONMAN U team as a Master Coach. IRONMAN U Master Coaches have served a fundamental role in collaboration with IRONMAN in the development of educational content for coaches specific to training athletes for long distance triathlons. Closing: Thanks again for listening this week. Please be sure to follow us @303endurance 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! Train With Coach Rich: Coach Rich Soares [email protected] TriDot Signup - RunDot Signup - Train with Coach April: Coach April Spilde [email protected] TriDot Signup - /episode/index/show/303endurance/id/34325030

Mark Allen Reset Tips 11/30/2024

Mark Allen Reset Tips Episode #467 Mark Allen's Crucial Role of Rest Welcome Welcome to Episode #467 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. It's our post-Thanksgiving show and we are thankful you are here. If you thought the cranberries, mash potatoes and pumpkin pie made the meal, wait until you see what we've been cooking up. Your post-Thanksgiving treat is expert tips from 6-time IRONMAN World Champion and the athlete named Best Endurance Athlete of all time by ESPN. Coach Mark Allen is going to share his tips on how to use this time to set the stage for your best race season in 2025. Quick Intro Mention: Zed Pitts and others sharing feedback on last week's Building Powerful Habits discussion. Zed is such an amazing example of steadfastness, inspiration, and grit! I recently interviewed him on the Grit2Greatness Endurance Podcast and can’t wait to share more of him on Monday when it drops so everyone be sure to check it out! Congrats to those who raced Ironman Cozumel last weekend Taking IMU Certification and eager to bring some of the information to future episodes Me too! I’m really loving the format of having experts and masters sharing together in the same space. The experts are bringing in the most updated information and science and the masters share their incredible experience and wisdom. It’s truly a winning combination. I’m finding that every certification course I take expands my knowledge. USAT Level 1, USAT Short and Long Course, TriDot all added layers or really expanded my thinking. Each gave me concrete tools. Evolution of Triathlon - 100% Hydration - 100% Running Mechanics - 100% Cycling Mechanics - 100% Swimming Mechanics - 100% Sports Nutrition - 100% Principals of Exercise Science 50% Data Driven Training Part 1 Data Driven Training Part 2 Adjusting Training 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 Ask A Coach: Powerful Habits for Triathlon Success At The Races: T100 World Champs Results and There are incredible deals at Blueseventy’s Black Friday sale! Save 25% on everything at Blueseventy.com plus even deeper savings on select items 50% off Sprint wetsuits! 50% off ALL goggles! And 40% off Fusion wetsuits! Blueseventy Black Friday sale ends December 3rd! Announcements: Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. As you will hear in our upcoming interview with Coach Mark Allen, this is the time of year to take a break from the training and do other things that keep you active. We are going to explore a different winter sport or activity each week in December. Dec 6: Skiing; downhill, cross country classical, skate skiing, skimo Dec 13: Indoor Cycling and FulGaz Group Rides Dec 20: Hiking and snowshoeing Dec 27: Indoor rowing and wall climbing Indoor Cycling with FulGaz - December 10th we are gearing up for winter training. Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course while getting their bike sessions done. Virtual Group Ride Schedule Dec. 14 - IM Nice 8am MT (Rich Lead) Dec. 21 - IM Kona 8am MT (April Lead) Dec. 28 - IM Cozumel 8am MT (PB and Jelly) Grit2Greatness Coaching - Maybe not this show, but we should probably think about how we want to handle the launch announcement and the assets (social, website, etc.). ← Super excited for the potential! Ask A Coach: Mark Allen on Recovery #463 - Reset Recovery - Why It's Important to Take a Short Break? #464 - Strategy Inputs - Reflection, SWOT, greatest levers, what's calling you #465 - Designing your Blueprint - How your strategy informed priorities and areas of focus. Camps, blocks, TPS #466 - Powerful Habits - #467 - Hall of Fame triathlete, 6X IM WC Coach Mark Allen to helps us pull it all together and help frame how to approach your training this time of year between seasons. Recovery Why should you take a break? Adrenal reserves and the water table example. When should you take a break? How long should you take a break and how much training? What you learned as a professional triathlete? And/or, what are the professionals doing this time of year? Reflect How to reflect? What is the purpose, or what is the goal? How might reflecting inform next year's plan? Training What should be our focus? What are the goals? What should we avoid? Winter Activities Are there winter activities that complement the athletic demands of triathlon? If so, what? Making indoor training engaging. What do you see in the market that helps athletes sticking to their training during the winter? What habits do you like to see athletes develop this time of the season? Let’s get into our interview with Coach Mark Allen! 303Triathlon News and Updates: TBD We can discuss the upcoming 70.3 Worlds in Taupo, New Zealand. I would love to ask you, if you could do an IM 70.3 anywhere, where would it be and why? Cool. We may browse the Ironman calendar and the FulGaz library. April’s Dad Joke→ I might add in the beginning or closing, it’ll be a surprise! ;) Closing: Thanks again for listening this week. Please be sure to follow us @303endurance 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! Train With Coach Rich: Coach Rich Soares [email protected] TriDot Signup - RunDot Signup - Train with Coach April: Coach April Spilde [email protected] TriDot Signup - /episode/index/show/303endurance/id/34209590

Thankful for Habits 11/23/2024

Thankful for Habits Episode #466 Thankful for Powerful Habits If consistency is the key to effective training, habits are the key to keeping training consistent. Join us as we dive into how to create powerful habits that lead to transformative outcomes and break habits that are holding you back. Shoutouts to: @genucan @ironmantri @coloradosride @303triathlon @tridottraining @tridottrainingsystem @april_spilde #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach 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 Ask A Coach: Powerful Habits for Triathlon Success At The Races: T100 World Champs Results and Announcements: Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. You have the blueprint for your plan, you will soon be armed with the habit building formula and next month we're going to start training for next season together. We are going to explore a different winter sport or activity each week in December. Dec 6: Skiing; downhill, cross country classical, skate skiing, skimo Dec 13: Indoor Cycling Dec 20: Hiking and snowshoeing Dec 27: Indoor rowing and wall climbing Indoor Cycling with FulGaz - December 10th we gearing up for winter training and giving you as much help to get through months of indoor riding as we can. We are excited to bring Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course whilst getting their bike sessions done. We will also create group rides and custom course segments and more to keep you engaged all year round, particularly during winter. Training on FulGaz is the closest thing to riding outside as you can get, athletes can dial in their weight, bike weight, CdA, rolling resistance and more. No drafting, no powerups so they will get a realistic perspective on their potential bike split times. Black Friday Deals - Wahoo Kickr Snap Smart Trainer $199 on REI.com Xterra Volt Long Sleeve: $109 Ask A Coach: How to create powerful habits? Last week we had a great discussion on creating a blueprint for your 2025 season. We considered Strengths can open up opportunities for different types of races. If you are a strong cyclist and climber, you might excel on courses like Coeur d'Alene. A strong swimmer could take on an Oceanside or Escape from Alcatraz. If your weakness is open water or ocean swimming, Escape from Alcatraz is probably not your race, but maybe a down river swim like IM California or Chattanooga are. Deciding on A Race, etc Where are you on your journey? What is inspiring you? What do you want to accomplish? Where are you going with this? What distance? Training Blocks Connect back to the strategy, weaknesses and opportunities What has the greatest leverage on your season? Spend a month focusing on developing your weakest discipline Camps or Pool School If your greatest weakness is swimming, sign up for a Pool School and do a focus on perfecting your swim for block If your greatest weakness is bike speed or hills, do a bike camp, train for the triple bypass or century. If your weakness is your run, get a formal gait analysis and attend a running clinic. Once you have the plan to put together your best season, you now have to implement it. If your plan requires changes like adding a strength routine, incorporating new drills, being more consistent, getting more sleep, or a multitude of other new habits, you need to be equipped with the 411 on building bullet proof habits or a habit home run! To help us roll through this, I'm (Rich) going to ask the expert (April). Here we go. What is a habit? And how do they affect our thoughts and behavior? What are some examples of habits that triathletes either could or should have? Or put differently, what are the common places habits manifest in our triathlon rhythms? What is a Habit Loop? How can we best evaluate our current triathlon habits? And identify where to improve? Building a new habit Breaking an old habit? As coaches, what are the most common habits you like to see your athletes building or breaking? 303Triathlon News and Updates: . Train With Coach Rich: Coach Rich Soares [email protected] TriDot Signup - RunDot Signup - Train with Coach April: Coach April Spilde [email protected] TriDot Signup - /episode/index/show/303endurance/id/34119071

Blueprint for 2025 Season 11/16/2024

Strategize for 2025 11/09/2024

Strategize for 2025 Episode #464 Strategize for 2025 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! Announcements: It's official - Coach April Spilde is the new co-host of the 303Endurance Podcast - April brings her years of experience as an athlete and coach, her passion for helping others and her amazing podcast voice. If you are just tuning in, April also has her own podcast called Grit2Greatness Endurance. Transition Season Webinar - Join us next Tuesday 6-7p MT for an informational discussion and deep dive on how to think about the time between your 2024 and 2025 race season. We will be talking about the importance of taking a break for a reset, including the why, when and how to spend that time. What inputs to consider in your strategy for next season, how to take that strategy and turn it into a plan, and how to create habits that allow you to execute that plan in 2025. Join 303Triathlon for an informative webinar on taking time to reflect, recharge and RESET. Join Zoom Meeting Meeting ID: 842 3525 3123 Passcode: 508467 Upcoming Podcasts in November - Stay with us throughout the month of November as we unpack the Transition Season. Last week we kicked things off with the why, when, what and how of taking an end of season reset. This week we are discussing how to strategize for next season. Next week we discuss how to create your 2025 season plan and we'll wrap up the month with how to develop the habits that lead to goal achievement. We also have 6X IM World Champion Coach Mark Allen joining us later this month to share his insights on this very important time of the year. Ask A Coach: #463 - Recap of the RESET discussion last week Why It's Important to Take a Short Break? Continuous training without a break can lead to burnout, overuse injuries, and diminished performance. Your body needs time to repair the micro-damage caused by intense workouts, while your mind requires a chance to rejuvenate. This period of rest not only prevents chronic fatigue but also sets the stage for future gains. When to Take It? The best time for a break is right after your last race of the season. Your performance has peaked, and pushing further can result in diminishing returns. Listen to your body and give yourself permission to step back. How Long to Take It? A break of 2-4 weeks is ideal. This length of time allows for sufficient physical and mental recovery without compromising fitness. It strikes a balance between rest and staying active enough to avoid becoming sedentary. What to Do / Not Do During this break? Engage in low-intensity activities like yoga, walking, or leisurely swimming. Avoid high-intensity workouts that can stress your body. Focus on hobbies, spend time with loved ones, and enjoy the simple pleasure of movement without the pressure of performance. Reflection - What went well? What could be improved? Envision your goals for the next season. This process of reflection helps in setting more informed and achievable targets. April - I’ll add here too that getting a list of good reflection questions makes all the difference. Sometimes the difference between good and GREAT results and making meaning is asking a powerful question, so here’s a list of thought-provoking questions I recommend adding to your repertoire: What is my "why"? Why am I dedicating a significant portion of time, money, and energy to this training? What is the deeper motivation driving my training? Is it personal growth, the challenge, the community, or something else? Understanding your "why" can help you stay focused and consistent, especially during tough training sessions and months of training and racing. What are my biggest weaknesses in each discipline? While it's important to focus on strengths, identifying weaknesses can help you target specific areas for improvement. Are you a strong swimmer but a weak cyclist? Or perhaps your running form needs more technical work? How can I manage training with other life priorities? When do you need to prioritize training and when can you counterbalance the other areas of your life: family, work, business, vacation time, and rest. What is my ideal race day experience? Envisioning your ideal race day can help you set specific goals and develop a race strategy. What does it look like to feel confident, strong, and energized on race day? How can I use my past experiences to inform my future training and racing? Reflect on your past races and training seasons. What worked well? What didn't? By learning from your experiences, you can make informed decisions about your future training and racing. By pondering these questions, you can gain valuable insights into your motivations, goals, and training strategies. Update or Create Values Inventory or Personal Mission Statement Revisit your core values and personal mission statement. This is a powerful exercise in aligning your training and life goals with your personal values. #464 - STRATEGIZE Personal SWOT - Take 30 minutes to make a list of your strengths, weaknesses, opportunities and threats to your training and racing goals. This will give you a foundation for creating a blueprint for next year. Your SWOT will be unique to you, which means what it reveals in terms of your April - I’ll share my personal SWOT experience here and what I learned. Priorities and Commitments - Life is a balancing act and we all have commitments and priorities that need to be taken into account. What are those big rock priorities for you? What commitments are already in place or pending for next year? Go back to your SWOT and look at the Risks and Threats, you may find there are priorities and commitments. Inspirations and Risks - Listen to your heart. I recently heard an athlete say, I’m considering Boulder 70.3 and Galveston 70.3. I'd really love to race in Boulder but the altitude scares me and I'm not sure I can prepare for it. If you have a race that inspires you, it will fuel your drive. By carefully strategizing, planning for the challenge and putting in place the habits to execute your training - you'll be ready! You Support Team - Who's in your corner? Who's support do you need? Share your goals with your spouse or partner, your parents or kids, your boss. Let them know and let them know how you plan to balance your commitments and what you need from them. Invite them to be on your journey, follow you on social media, invite them to your races. You communicating with them will build your support and help you identify any hidden risks or undiscovered commitments. Budget Talk to your accountant and your spouse now. Let them know what races you want to do, what equipment you need to do those races, what nutrition and other expenditures like travel, etc. To have longevity in the sport and marriage, don't commit to anything you can't afford. Next week in episode #465 we will give you a blueprint for how to put together your 2025 Race Plan. 303Triathlon News and Updates: Dubai T100 Pro Series Championship November 16th Watch free on PTO+ App Leaderboard Local races are open for registration: Without Limits has opened their calendar and some of those races like Xterra Lory will sell out fast. BBSC has also announced their schedule IRONMAN Boulder 70.3 June 14 Closing: Thanks again for listening this week. Please be sure to follow us @303triathlon 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! Train With Coach Rich: Coach Rich Soares [email protected] TriDot Signup - RunDot Signup - Train with Coach April: Coach April Spilde [email protected] TriDot Signup - /episode/index/show/303endurance/id/33859267

Transition Season Kickoff 11/02/2024

Transition Season Kickoff Episode #463 Kona Recap and The Reset Sunday, May 24, 2020 6:59 AM Welcome Welcome to Episode #463 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion. As the triathlon comes to a close, it’s time for athletes to embrace a phase often overlooked—taking a break. For triathletes driven by goals, this may sound counterintuitive. However, downtime is not only essential but also beneficial for your overall performance and well-being. Whether you’ve just crossed your last finish line or are planning your next race, here's why taking a break could be the secret to your success. Shoutouts to: @genucan @ironmantri @coloradosride @ @303triathlon @tridottraining @tridottrainingsystem #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach 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 A new season, new month and a new theme - Transition Season and the Reset Triathlon News/Updates - Kona recap, highlights, results and reflections Bill's Spain Trip Bill's Spain Trip: Bill, bienvenido amigo. Welcome back from your Spain trip. I've been reading your posts. They were amazing and totally drew me in. I want to read one paragraph from your Castles to Coast Pt 2 post. My memories of the coastal towns of Cadaques and Port De la Selva are similar but vastly different. On our off day we visited Cadaques, a time capsule of isolated living only visited by boat until a few decades ago. A city besieged by Pirates and homes carved into cliffs and protected by a curiously thick wall. Behind them citizens flourished and created one of the most stunning alters I have ever seen. Hidden stories intermingled with traditional Catholic lore. The subliminal messages and hidden figures saved for future generations to know these original artists were more worldly than not. They questioned status quo and were curious about more than religion. Protected by a similar harbor, Porta De la Selva feels more business like, full of fishing boats and those who rely on the catch of the day more than the catch of a bus or car. Gorgeous as well and the finish or our ride on day five. You mentioned leaving "50,000 miles of cycling history" in Barcelona. Can you elaborate on the significance of this milestone for you? Your carbon soles saw their last daylight on the sands of Barcelona. How did it feel to retire them in such a memorable location? You described travel as feeling rather than seeing. Could you share a specific moment on this tour that encapsulated this sentiment? What were some of the standout local experiences or interactions you had while meandering through the back streets and alleys of Barcelona? The architecture and vibrancy of Barcelona left a strong impression on you. What about Gaudi’s work do you find most captivating? You mentioned the 1992 Olympics' influence on Barcelona. How do you think this has shaped the city's modern character and infrastructure? Your journey took you from the coast to the mountains. Which part of the route left the most lasting impression on you and why? The camaraderie among your group was a highlight. How did the diverse backgrounds of the participants and guides enhance your experience? You visited various historical sites and indulged in local culinary delights. Was there a particular dish or drink that stood out to you? Reflecting on this trip as a potential gateway to a new lifestyle, what lessons or insights have you brought back that could influence your life in Winter Park? What are the different types of bicycles available on EF Adventures tours in Spain, and how do they cater to varying skill levels? Can you describe the typical itinerary of a week-long bicycle tour with EF Adventures in Spain? What are some of the must-see landmarks or attractions that cyclists get to experience on these tours? How does EF Adventures ensure the safety and comfort of participants during the tours? What kind of support and guidance do participants receive from EF Adventures guides throughout the tour? Kona Summary: Race Highlights: Winner: Patrick Lange (GER) with a course record time of 7:35:53. Second Place: Magnus Ditlev (DEN) finishing in 7:43:39. Third Place: Rudy Von Berg (USA) with a time of 7:46:00. Notable Performances: Sam Laidlow (FRA) set a new bike course record with a time of 3:57:22 but struggled during the run. He finished in 18th place. Other Top Finishers: Leon Chevalier (FRA), Menno Koolhaas (NED), Gregory Barnaby (ITA), Cameron Wurf (AUS), Kieran Lindars (GBR), Kristian Høgenhaug (DEN), and Matt Hanson (USA). Post-Race Reactions: Patrick Lange: Celebrated his third Ironman World Championship title and expressed gratitude for the support3. He highlighted the importance of perseverance and mental strength. Magnus Ditlev: Praised Lange's performance and shared his excitement about finishing second. He emphasized the tough competition and the incredible atmosphere in Kona. Rudy Von Berg: Was thrilled to be the first American on the podium in a decade. He thanked his supporters and coaches for their unwavering belief in him. Sam Laidlow: Acknowledged his bike record but admitted his disappointment with the run. He vowed to come back stronger and learn from the experience. Leon Chevalier: Expressed satisfaction with his performance but noted the need for improvement in future races3. The race was filled with drama, records, and inspiring performances, making it one of the most memorable Ironman World Championships in recent years. Ask A Coach: Transition Season and the Reset Watching the Ironman World Championship this past weekend, I was reminded that the sun is setting on the 2024 triathlon season. As the triathlon comes to a close, it’s time for athletes to embrace a phase often overlooked—taking a break. For triathletes driven by goals, this may sound counterintuitive. However, downtime is not only essential but also beneficial for your overall performance and well-being. Whether you’ve just crossed your last finish line or are planning your next race, here's why taking a break could be the secret to your success. Why It's Important to Take a Short Break? Continuous training without a break can lead to burnout, overuse injuries, and diminished performance. Your body needs time to repair the micro-damage caused by intense workouts, while your mind requires a chance to rejuvenate. This period of rest not only prevents chronic fatigue but also sets the stage for future gains. When to Take It? The best time for a break is right after your last race of the season. Your performance has peaked, and pushing further can result in diminishing returns. Listen to your body and give yourself permission to step back. How Long to Take It? A break of 2-4 weeks is ideal. This length of time allows for sufficient physical and mental recovery without compromising fitness. It strikes a balance between rest and staying active enough to avoid becoming sedentary. What to Do / Not Do During this break? Engage in low-intensity activities like yoga, walking, or leisurely swimming. Avoid high-intensity workouts that can stress your body. Focus on hobbies, spend time with loved ones, and enjoy the simple pleasure of movement without the pressure of performance. Reflection and Envisioning Use this time to reflect on your season. What went well? What could be improved? Envision your goals for the next season. This process of reflection helps in setting more informed and achievable targets. Update or Create Values Inventory or Personal Mission Statement Revisit your core values and personal mission statement. This is a powerful exercise in aligning your training and life goals with your personal values. Updating these can provide a fresh perspective and renewed motivation as you transition back into training. Summary Taking a few weeks to reset and recover is a strategic move that ensures you come back stronger, both physically and mentally. Embrace this downtime as an integral part of your training cycle—your future self will thank you. Stay tuned, train informed and enjoy the endurance journey! Train With Coach Rich: Coach Rich Soares [email protected] TriDot Signup - RunDot Signup - Train with Coach April: Coach April Spilde [email protected] TriDot Signup - /episode/index/show/303endurance/id/33752937

Kona Special 2024 10/26/2024

Megan Davis PT and Coach Partnership 10/19/2024

Megan Davis PT and Coach Partnership Episode #461 Preventing/Rehabbing Injury Sunday, May 24, 2020 6:59 AM Welcome Welcome to Episode #461 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and standing in for Bill Plock is my good friend and last week's guest interview, Coach April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. Coach April Spilde [email protected] 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 Feature Interview with Megan Davis, Board-Certified Orthopedic Clinical Specialist Triathlon News/Updates - T-100 Vegas Ask A Coach - Two Coaches Two Questions Two Answers Feature Interview: Megan Davis Dr. Megan Davis is a Colorado native moving back to the Denver area after completing her bachelor’s degree in Exercise Science from Central College in Pella, Iowa and her Doctorate in Physical Therapy from A.T. Still University in Mesa, Arizona. Megan’s passion for Physical Therapy started when she developed a love for learning about the human body in her college anatomy course in high school as well as playing many competitive sports. She continued on to play collegiate tennis and basketball where she underwent multiple injuries and physical therapy herself. 303Triathlon News and Updates: How to watch the free PTO T100 Vegas livestream The women’s race kicks off at 8:15 a.m. Pacific/11:15 a.m. Eastern Saturday, October 19, with the men’s race following at 2:00 p.m. Pacific/5:00 p.m. Eastern. The PTO T100 Vegas livestream will be free to watch live on Outside TV, and Outside+ members can view the race on demand after the finish anytime, on any device. Rich Women Taylor Knibb India Lee Flora Duffy April Paula Findley Lucy charles barkley Anne Haug Men Sam Long Kyle Smith Martin Van Reil April Sam Long Allistair Brownlee Jason West Train With Coach Rich: TriDot Signup - RunDot Signup - Train with Coach April: TriDot Signup - /episode/index/show/303endurance/id/33522977

Grit2Greatness with April Spilde 10/12/2024

Grit2Greatness with April Spilde Episode #460 Grit2Greatness Sunday, May 24, 2020 6:59 AM Welcome Welcome to Episode #460 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion. Shoutouts to: @genucan @ironmantri @coloradosride @adaptiveadventures @303triathlon @t100 @teamagar @velofloprojekt @daretotri @tridottraining @tridottrainingsystem #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach #askacoach 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 Feature Interview with April Spilde Cycling News/Updates - Shadow Mountain Bike Park in Conifer - no go on chairlift Triathlon News/Updates - World Triathlon and PTO 12-Year Deal; T-100 Vegas Ask A Coach - How long for the marathon long run? Feature Interview: April Spilde Our guest this week is Coach April Spilde of the Grit2Greatness Podcast. As a trailblazer in the world of personal development, April has dedicated her life to helping individuals unlock their true potential and harness the power of resilience. In this episode, she'll share her journey, insights, and actionable strategies to turn challenges into steppingstones toward greatness. Get ready to be inspired! 303Cycling News and Updates: 303Triathlon News and Updates: Ask A Coach: Paul -Just completed 70.3 NY and is now training for a marathon in December. Can I train up to 20 miles? I tend to start feeling foot pain in the last 6 miles. If you are straining for a straight marathon and running is 50% or more of your total training, 20 miles is a typical longest run in the build for a marathon If you have a substantial of swim and bike volume you can maybe get away with 16 The foot pain at the end of a marathon is not uncommon, but it is a signal that you need foot strength development Foundation work with Erin Carson Pulling the yoga mat with your toes Train With Coach Rich: TriDot Signup - RunDot Signup - /episode/index/show/303endurance/id/33428297

Crank Around the Clock 10/05/2024

Crank Around the Clock Episode #459 Crank Around the Clock Welcome Welcome to Episode #459 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion. Shoutouts to: @genucan @ironmantri @coloradosride @adaptiveadventures @303triathlon @tridottraining @tridottrainingsystem #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach 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 Cycling News/Updates - Crank Around the Clock Triathlon News/Updates - IMNY703, Chattanooga, T-100 Ibiza Ask A Coach - What makes someone an athlete? 303Cycling News and Updates: 09/28/2024 06:00 AM - 06:00 PM MT Location Chatfield State Park Swim Beach Littleton, CO 80125 303Triathlon News and Updates: IMNY703 - Shout out to my athlete Paul Hunziker for getting PRs across the board on a day with a rough swim and cool rainy weather all day. Ask A Coach: What is an athlete? Last Friday I took the USAT Paratriathlon Level 1 coaching certification course. Taught by L3 Chris Palmquist and Melissa Mantek Classifications PTWC 1-2 Ptwc1 - no core muscle strength and get a head start (2-3 minutes) Ptwc2 - some core strength PTS 2-5 (why no 1) PTVI 1-2 1 black out completely blind and then where black out goggles and glasses (head start) Multi factor rubric to classify Swim, Bike and Run rules, equipment… Alyssa Seely does not like to be helped So when I look at the question what is an athlete? My answer to that is the one who most consistently acts like an athlete. Trains like an athlete. Thinks like an athlete. An athlete doesn't have to have all four limbs and all 10 fingers to be an athlete those don't make an athlete. The mind and the decisions, actions, behaviors and habits make an athlete. Which brings me to a challenge to our listeners. If you are gifted with the ability to be active and participate in running, cycling, triathlon, swimming, don't take advantage of it while you can. Instead of "I have to" you say "I get to". Reframing is a powerful tool. When you are on the run of your IRONMAN, instead of saying "I have 4 long more hours on this course, poor me", Instead remind yourself of how far you have come to get to this point. How many months of training, the long training days. Say to yourself, "I only have 4 short hours before this journey is over, soak it in". Also, as you think about the end of your season and you think about how you are going to spend the next few months, remind yourself if you are gifted and fully abled think about how you want to spend your time. Train With Coach Rich: TriDot Signup - RunDot Signup - /episode/index/show/303endurance/id/33339937

Pros Closet and Nice Results 09/28/2024

IM World Championship Nice, France 09/21/2024

What's in an AI Training Plan? 09/14/2024

What's in an AI Training Plan? Episode #456 AI in your Training Plan - Help or Hype? Shoutouts to: @genucan @ironmantri @coloradosride @303triathlon @tridottraining @tridottrainingsystem #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach 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 Cycling News/Updates - Velofloprojekt Podcast, Cycling vs Walking Triathlon News/Updates - IRONMAN CEO Scott DuRue attends Orlando Pool School, AI in Training Plans - Help or Hype? Ask A Coach - How much time should I have between a 70.3 and IRONMAN? 303Cycling News and Updates: Zed Pitts released this weeks Velofloprojekt podcast about our interview with 303 Endurance Podcast. He sang our podcast jingle with Ponchoman. He just finished the Gran Fondo Whistler Cycling Burns More Than Double the Calories of Walking—and Other Differences Between the Two Workouts - Joint Impact Joint impact with walking is greater than joint impact with cycling, McDowell says. “When walking, you experience greater forces on your body. This includes the force of gravity pushing down on your entire body weight, as well as a force called ground reaction force, which is essentially the force of the earth pushing back up against your body,” she says. On the contrary, when cycling, you are offsetting some of these forces because you maintain a seated position with a portion of your bodyweight in your arm/hands on the handlebars, McDowell says. This reduces the load on the lower body, so large joints like hips, knees, and spine receive comparably less impact. VO2 Max In healthy but untrained individuals, regular walking at moderate intensities can lead to a modest improvement in VO2 max. However, the VO2 max benefits of cycling can be greater than the VO2 max benefits of walking, because cycling can generally be performed at a higher intensity for longer durations than walking, McDowell says. “It’s a lot harder to create progression with walking, because there’s a limited capability to increase before it turns to a running cadence,” McDowell says. Cycling, on the other hand, lends itself to higher intensities for longer periods of time, thus it creates more room for improvement than walking does. Calories Burned Cycling *Based on a one-hour workout for a 150-pound person Light Intensity: Cycling at about <10-11.9 mph at a leisure, slow, light effort = 6.8 MET = 464 calories per hour Moderate Intensity: Cycling at about 12-13.9 mph, leisure, moderate effort = 8.0 MET = 546 calories per hour High Intensity: Cycling at about 14-15.9+ mph, racing or leisure, fast, vigorous effort = 10.0 MET = 682 calories per hour Calories Burned Walking *Based on a one-hour workout for a 150-pound person Light Intensity: Walking at about 2.5 mph on a firm, level surface = 3.0 MET = 205 calories per hour Moderate Intensity: Walking at about 2.8 to 3.4 mph on a first, level surface = 3.8 MET = 259 calories per hour High Intensity: Walking at about 3.5 to 3.9 mph at a brisk pace on a first surface = 4.8 MET = 327 calories per hour Cycling More room for VO2 max improvement More room for improving endurance Can be cost-prohibitive Not everyone has a safe place to ride Burns more calories Non-weight-bearing exercise may be better for knee and ankle pain Workout selection is virtually endless Walking Less room for fitness improvement over time Great for bone health Can walk almost anywhere (even inside without a treadmill) Doesn’t require special equipment Great for re-entry into fitness after a break Gentle on the joints Not as many ways to progress 303Triathlon News and Updates: IRONMAN Chief Executive Officer, Scott DeRue and Chief Revenue Officer, Matthieu Van Veen attended the TriDot Pool in Orlando last weekend. Each achieving impressive improvements in their 100-yard freestyle times—16 and 20 seconds faster, respectively. You also have the opportunity to enhance your freestyle performance and achieve similar results. Openings remain for the upcoming TriDot Pool Schools, which will be held in Los Angeles and San Diego. Also this week, TriDot hosted a webinar AI in Endurance Training: Help or Hype? with TriDot CEO Jeff Booher and Master Coach and 6x IM World Champion Mark Allen. Questions to ask when evaluating training plans? Does it quantify your training stress? If so, how? Does it quantify residual training stress? If so, how? Does it account for age and gender? If so, how? Does it account for environment (temp, humidity, elevation)? Does it account for genetics? If so, how? Does it measure training adherence? If so, how? Does it predict outcomes and evaluate efficacy against them? If so, how? Describe the quantity and quality of the dataset used to train the AI. Article about Optimized Training - Podcast episode about our research initiatives - Podcast episode about Environment Normalization - Ask A Coach: Athlete: How much time between a 70.3 and IRONMAN? It's common to use a 70.3 as a part of your build up and preparation for a full IRONMAN. The question is when is the best timing and why? Too close to your IRONMAN and it can interrupt the progressive overload that creates your endurance adaptations. Too far in advance of your IRONMAN and you extend your season and months of higher volume, which can put you at risk of higher injury. Three to four months from your IRONMAN, you will start building training volume. You will see the long ride and run for the week will increase week over week progressively to create overload adaptations. At 10-11 weeks from your IRONMAN, the long ride should be about the duration of your 70.3 peak training duration. For example, let's say your predicted 70.3 bike time is 3:00, time your 70.3 for the weekend your training plan has your long ride as 3:00. The timing should work for your run too. Train With Coach Rich: TriDot Signup - RunDot Signup - /episode/index/show/303endurance/id/33049797

Harvest Moon 09/07/2024

Harvest Moon 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 Cycling News/Updates - Vuelta, Paracycling Fact Triathlon News/Updates - More medals than Michael Phelps, Paratriathlon Results, The Swim is Cancelled Ask A Coach - Why different running paces? 303Cycling News and Updates: Kuss, who won the Vuelta last year, seemed to be in better form during the last mountain stages. He had been close to the top ten for some time, and it was only a matter of time before the American entered the top of the standings. However, on Thursday, Kuss finished 44th, ten minutes behind stage winner Urko Berrade and, more importantly, 3 minutes and 20 seconds behind the group of general classification contenders. Landa and Kuss—who were also accompanied by riders like Adam Yates, Christián Rodriguez, and Guillaume Martin—suffered a blow in the overall standings. Landa dropped from fifth to tenth, and Kuss remained in twelfth place, but his gap to the tenth position has now increased to over four minutes. A setback for Visma | Lease a Bike, which, after the withdrawal of Wout van Aert, had put all its hopes in Kuss achieving a top-ten finish. Belgian cyclist Wout van Aert will not race again this season after a crash in the Vuelta a Espana, his team Visma Lease a Bike said on Thursday. The 29-year-old suffered a serious knee injury following a crash during a descent in stage 16 of the Vuelta on Tuesday. Team leader Grischa Niermann explains that Attila Valter, an early breakaway rider, dropped back to minimize the damage for the dropped Kuss. "Unfortunately, it turned out that Sepp had an off day. After today, he is still in twelfth place in the general classification, but the gap to the tenth place has widened. We will assess what is possible day by day in the final weekend. We can make many plans, but in the end, the legs have to be able to execute them," said the German in a press release. - Paralympic cycling was developed in the early 1980s as tandem cycling for visually impaired athletes, with a sighted pilot at the front. Since then, the sport has grown to accommodate other disabilities, expanding the types of bikes used: standard bicycles, handcycles, tricycles and tandems. There’s a bike for each different type of disability, adapted to suit the athlete’s needs. 303Triathlon News and Updates: Sep. 4—Boulder officials warned residents Tuesday about a potentially harmful algae bloom in Boulder Reservoir. Officials advise residents to stay out of the water and not allow dogs in the reservoir as cyanobacteria may produce toxins at elevated levels that are harmful to people and pets, according to a press release. Cyanobacteria may look like thick pea soup, spilled bluish-green paint on the water's surface or a thick mat of foam along the shoreline. According to the release, generally, the long stringy, bright green stands that appear either slimy or cottony, or are mustard yellow in color are not the potentially harmful type of algae. Boulder workers are coordinating with the Northern Colorado Water Conservancy District workers on the response to this cyanobacteria bloom, as they use the reservoir to deliver water to downstream users. Boulder Reservoir is not currently being used by the city as a drinking water supply, according to the release. While the swim beach at the reservoir is closed for the season, watercraft are still allowed on the reservoir, according to the release. Ask A Coach: Ask a Coach: Why run at slower and faster paces? September 5, 2024|Ask A Coach, Recent Article Athlete: "I've been running a couple of times per week to stay in shape. I've just started a triathlon training plan and noticed that the prescribed paces are either slower or faster than I am used to running. Should I continue to run at the paces I'm used to, or should I adjust to these slower and faster prescribed paces?" Bonus Tips: Volunteer for races. This is a great way to learn how the mechanics of the race work. Volunteer for different roles like athlete packet pickup, transition area and aid stations. You will a learn a lot about what to do and what not to do. Integrate strength and mobility training consistently into your training. Without a proactive regimen of strength and mobility, we tend over use some muscles in our sagittal plane movements of running, cycling and swimming and neglect other muscles that need to be a part of that function. Don't guess about things like open water swimming in any distance race, or guess about nutrition and pacing at longer distance races. Work with a coach to prepare for racing in open water and making sure your nutrition and pacing plan will get you to the finish line. Closing: Thanks again for listening this week. Please be sure to follow us @303endurance 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! Train With Coach Rich: TriDot Signup - RunDot Signup - /episode/index/show/303endurance/id/32951772

Paralympic and Invictus Games 08/30/2024

Paralympic and Invictus Games Episode #454 Paralympics, Invictus, DoD Warrior Games In Today's Show Feature Interview - Zed Pitts Cycling News/Updates - Colorado's Ride wrap up; Triathlon News/Updates - Paralympics and a 303Triathlon update Ask A Coach - Starting a running program (after 40 years) Feature Interview - Zed Pitts Zed Pitts is a dedicated US Army soldier who continues to serve with distinction, currently serving as a Signal Officer for the 407th Civil Affairs Battalion in Minnesota. Zed Pitts is a role model and a leader in building a strong, well-connected, and active veterans community. 303Cycling News and Updates: Recap Colorado's Ride 303Triathlon News and Updates: Ask A Coach: Athlete (Matt) I'm 62 and I want to ease into training for triathlon. I used to run in high school and college, but really haven't run much since. I experienced a stress fracture and planter fasciitis when I was younger. It was partly that I may be prone to injury, but was running in Converse. I know having foot and leg strength is important and my PT gave me some exercises to do. How would you recommend I get started? Coach (Rich) Update your running shoes; modern with current foam tech; shoe type for your gait; Runner's Roost 3 shoes and treadmill If you have preventative PT prescribed workouts, that's a great place to start assuming the PT performed an athlete mobility and strength test to determine what you need Let's start with a thorough run gait analysis and see if there are any movement patterns that indicate functional weakness or range of motion issues Update strength and mobility program to work on issues revealed from the gait analysis After a few weeks of working on strength and mobility, start with slow and easy runs (zone 2 aerobic pace run 1 minute, walk 1, run 1, walk 1 for 1 mile. Slowly build until you can run 3 miles easy without stopping. Merge into a training plan with running volume and intensity appropriate for your experience and goals. Work with a coach to build your training plan. Continue doing strength and mobility Closing: Thanks again for listening this week. Please be sure to follow us @303endurance 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! Train With Coach Rich: TriDot Signup - RunDot Signup - /episode/index/show/303endurance/id/32815232

Colorados Ride 08/24/2024

Ride for Magnus 08/16/2024

Ride for Magnus Episode #452 Cycling News/Updates - Ride For Magnus, Sepp Kuss to repeat at Vuelta?, Colorado's Ride Triathlon News/Updates - IM Frankfurt, Heart Health and Aging Triathletes, Locally - Outdoor Divas this weekend and Boulder Sunset next Ask A Coach - What should I do about my performance plateau? 303Cycling News and Updates: Photo by Ryan Muncy Ride for Magnus - White Line Foundation - The White Line Foundation has identified three ways we can help on a local, state and national level. If you click on this the link you will be directed to a link to sign two emails and a petition. 1. A letter to Secretary Buttigieg demanding vehicle technology (already available) be mandated to detect cyclists and pedestrians making the car brake. 2. A letter to your local representative demanding tougher sentences on motorist killing cyclists. 3. A petition to fastrack the construction of a protected bike lane from Boulder to Lyons on Highway 36. Colorado's Ride - Exciting updates for the 2024 ride: A new day one (1) route option to ride to the "Molas Pass Return" A new day two (2) route option for those seeking more miles. A new day five (5) route with less miles on Hwy 160. A new camping venue in Pagosa Springs, CO. Durango Fairgrounds is allowing indoor camping for 2024, due to an outdoor town camping ban. As of July 1, 2024 the Silverton Express route has closed. The Molas pass route is expected to close August 1, 2024. 303Triathlon News and Updates: Ask A Coach: Last week's question was about the niggle turned into a season upending injury. Be patient, Be positive, Be creative Peter: Coach, I have increased my training volume by adding more workouts to my schedule as I train IRONMAN 70.3 New York in 6 weeks. I'm doing 5 swims, 5 bike rides and 4 runs - about 16-20 hours per week. Initially I thought I was seeing an increase in performance, but recently I have plateaued across the board. I am also now dealing with an overuse injury with my hip. I am not doing any strength or mobility training. What do you advise? Rich: Hi Peter, a couple of things stand out to me. First you are doing a fairly high volume of training, even for a 70.3. My first question is are you getting enough recovery and tissue care to fully restore and come back stronger? If you are doing 2-3 workouts per day, you need a ton of recovery to make adaptations to get faster and stronger. Without adequate recovery and tissue care you are doing more breaking down than building back up. That will eventually lead to performance plateaus and perhaps regression or injury. The second concern is that you do not have any strength or mobility in your current regimen. Without a proactive regimen of strength and mobility, we tend over use some muscles in our sagittal plane movements of running, cycling and swimming and neglect other muscles that need to be a part of that function. It is very common to compensate and recruit the wrong muscles for the job and then the ones that are supposed to be used, get weak and atrophy and can eventually lead to an overuse of muscle that was supposed only have a support role. Similarly lack of mobility creates risk of injury but is also likely limiting your performance. If your latissimus dorsi (lats) is tight, you may experience swim form issues and inability to get into a good streamline position and get a good catch. Tight hip flexors can cause hip pain and limited range of motion resulting in loss of bike power and running extension as you push off. In summary, I think you may have more performance potential if you take some of that time you are spending on extra swim bike and run sessions and apply it to strength and mobility training. An take any remaining time, and get extra sleep. We didn't get into nutrition as a part of your recovery process, but that's a topic for another question. Train With Coach Rich: TriDot Signup - RunDot Signup - /episode/index/show/303endurance/id/32617337

Bike Tours and Training Detours 08/09/2024

Bike Tours and Training Detours 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 Question of the Week - Cycling News/Updates - Ride For Magnus Sunday, Olympic Cycling News, Velodrome records Triathlon News/Updates - Olympic MTR, Kristian Blummenfelt readying for IM Euro Champs Ask A Coach - Niggle turned to injury - now what? 303Cycling News and Updates: Ride For Magnus Sunday at 9:30 Olympic Cycling - Team Track 303Triathlon News and Updates: Olympics - Mixed Team Relay (Seth Rider, Taylor Spivey, Morgan Pearson, Taylor Knibb Ask A Coach: Athlete: The niggle has turned into something worse coach. I'm not sure I can run. I've talked to a PT and they recommend I get Xray and MRI. My IRONMAN is 8 weeks out. Coach: Detours Happen. For those of you dealing with detours caused by injury or illness. Be patient, positive and creative. These may seem like trite words but they will steer you through the emotions and decisions that will put you back on the path to your goals. Be patient while you heal. Use recovery time to reflect on your "why" you chose to start this goal and chart a new course. Be positive and never waste a crisis. When a door closes, start looking for the next open door. You are more likely to see those open doors if you are looking for them. Be creative and make modifications. Can't run? Try the elliptical or aqua jogging. Can't swim? Try kicking or drilling. Our weekly coaching calls are designated time to deal with detours. If you are self-coached, be intentional and write out your plan for what you will continue to do, what you will modify, and when you plan to resume training in earnest toward that next goal on your journey. To read more about dealing life's detours, check out Detours - Rerouting Training. Train With Coach Rich: TriDot Signup - RunDot Signup - /episode/index/show/303endurance/id/32521702

Paris and Boulder TriDot Pool School 08/02/2024

Paris and Boulder TriDot Pool School 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 Cycling News/Updates - Ragbrai Roundup, Cycling Time Trial in Paris Triathlon News/Updates - Womens and Mens Triathlon, Boulder TPS Ask A Coach - How best to improve swim stamina? 303Cycling News and Updates: 'Restores my faith in humanity': RAGBRAI 2024 riders reflect at end of hilliest route ever Des Moines Register 303Triathlon News and Updates: Boulder TriDot Pool School Tim O'Donnell and Bobby McGee 16 athletes 11.4 second per 100 yard average improvement; range 0-30 seconds savings per 100 2-3 strokes per length efficiency gain Ask A Coach: How best to improve swim stamina? Natalia: For those like me building some stamina. Do we still get some gains if using pull buoys OR paddles while swimming longer than a hour? Not to avoid physical but mental fatigue. I like swimming but 2 hours in the pool gets tough/ boring. Or what’s the alternative? If any. I’m interested to hear your thoughts on that. Thanks, coach! Do we still get some gains if using pull buoys OR paddles while swimming longer than a hour? Key context "building some stamina" confirmed that this is the real goal Key context "2 hours in the pool gets tough/boring" Key context "Not to avoid physical but mental fatigue" Let's work with the context statements first starting with 2 hour sessions leading to boredom and mental fatigue. I get it, at the end of an hour, I'm pretty spent mentally and swimming endless laps can get boring. I think the key is how do you make the time you have in the pool both productive and engaging/interesting. Let's face it, if you are training for an IM you are likely doing 4K+ y/m training sessions. These longer "endurance" sessions are geared toward building your "endurance". There is no shortcut, but there may be some things we can do to make limit those longer sessions and make them more engaging when you do. Start with fast before you go far. You don't have to do 4K sessions all through your IM training plan. Save those longer distance efforts until you are withing the last 2 months before your IM. When the longer sessions come, know you get 80% of the benefit in the last 20% from and endurance perspective, so look forward to the pushing those extra yards at that stage. In the mean time, reduce the time in the pool by getting faster. If you save 10 seconds/100 that's a 400 seconds or 6.5 minutes time savings over 4K. Dedicate time in each session to work on form and drills that reduce drag, resistance and misdirection. Second context statement around "building some stamina". I like to think of Stamina as a place between endurance and speed. If you have properly trained at the two extremes 1) endurance and 2) speed, "stamina" becomes the biproduct. The ability to go longer, faster. As you get closer to your race, you do more zone 3 "race specific" pacing. So back to the "do I get gains if using pull buoys or paddles while swimming longer than an hour?" Paddles are good for developing strength, which is also important for stamina. You can also use swim bands at home to work on high elbow catch and stroke finish with hand finishing at your thigh. That said, I recommend focusing on efficiency first. Work on drills that develop unconscious habits of good functional form. The best measure of efficiency is distance per stroke. The few strokes to cross a given distance the less drag and less power required to get through the water. You can develop more distance per stroke with efficiency and form than you can with a strong pull. Pull buoys are good for drills where you just want to focus on arm and breathing coordination drills and taking the kick out of the equation. Used specifically for that purpose, it's a good tool to have in your pack. Beyond that, it doesn't help you focus on your balance because it acts as a compensator for a lack of ability to control your body balance with kick and form. Used too often, or as a crutch, it can rob you of repetitions where you focus on improving your form and slow your development to being a faster swimmer over distance. Train With Coach Rich: TriDot Signup - RunDot Signup - /episode/index/show/303endurance/id/32420057

Ragbrai to Paris 07/27/2024

Ragbrai to Paris 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 Cycling News/Updates - Ragbrai 2024; Colorado bike rides and races; Olympic Cycling Events Schedule Triathlon News/Updates - Boulder Pool School; Colorado bike rides and races; Olympic Cycling Events Schedule Ask A Coach - What is "training stress"? How is it measured? 303Cycling News and Updates: Start with FoCo Fondo Mt Blue Sky Hill Climb Road Cycling Time Trial: Men's and Women's July 27 Road Men's August 3 Road Women's August 4 Left Hand Canyon Saturday July 27 at 7:30am 303Triathlon News and Updates: TriDot Pool School in Boulder Triathlon: Men's July 30; Women's July 31; Mixed Relay August 5 Coaching Tip of the Week: On it's face, the question was "what is Normalized Training Stress"? TSS (Training Stress Score) TSS is an estimate of the training load created by a workout based on intensity and duration. A 1-hour cycling activity at maximum steady-state intensity is 100 TSS (111 for running). TSS can be used to determine how much recovery may be needed after a given workout. TSS is also used to calculate Fitness (CTL) an Fatigue (ATL) in the Performance Manager Chart Normalized Training Stress™ (NTS™) NTS is the consummate method of quantifying the physiological stress from a training session. It considers the session’s discipline type, environment, intensity distribution, intensity levels, intensity durations, and your Training Stress Profile™. Your cumulative NTS values constitute your Normalized Training Load™ as shown in your Training Stress graphs in TriDot and RaceX. Closing: Thanks again for listening this week. Please be sure to follow us @303endurance 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! Train With Coach Rich: TriDot Signup - RunDot Signup - /episode/index/show/303endurance/id/32312457

Mt Blue Sky Bike Climb 07/20/2024

Triple and Boulder Peak 07/13/2024

Cherry Tip 07/06/2024

Gwen Jorgensen Races Local 06/29/2024

Data AI Benefits Athletes and Coaches 06/22/2024

T100 Alcatraz and Boulder 70.3 06/15/2024

T100 Alcatraz and Boulder 70.3 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 Cycling News/Updates - Flatiron Park Crit; usacycling announced mountain bike and 4-rider pursuit team; USA Cycling announced that Fort Collins' own Olivia Cummins will take part in the 2024 Paris Olympics; TDF Unchained S2 Triathlon News/Updates - Taylor Knibb and Marten Van Riel wins San Francisco T100; Trevor Foley and Ellie Salthouse win at Boulder 70.3 Pro Coaching Tip of the Week - Learnings from Transition, Training Camp Highlights, Run Drill Clinic, Strength and Mobility, 303Cycling News and Updates: 303Triathlon News and Updates: Coaching Tip of the Week: Boulder 70.3 Insights: While volunteering in Transition at Boulder 70.3 this past weekend, I observed other athletes make some very common mistakes and I want to share them with you so you don't make the same mistakes at your race. There were several swim DNFs due to lack of open water swim preparation. I know all of you are well aware of the importance of preparing based on the participation we had at Chatfield reservoir in May. There were several athletes that showed up with no water bottles assuming there would be water bottles at transition or at an early aid station. The first bike aid station on most courses is at least 10 miles into the bike ride, which means these athletes started their race getting into a dehydration hole. Be sure to read the athlete guide and show up informed and prepared. Several athletes dropped their nutrition or lost it (including pros). This is one of several reasons to rehearse the nutrition and equipment just like on race day. Know how those pockets on your race kit work (or don't) and have a way to secure your nutrition. Training Camp: Sunday - Bike course, lunch, OWS, beer garden bus Monday - Left hand canyon, run drills with TO and Rinny, strength and mobility with Erin Carson Tuesday - easy run TriDot Pool School comes to Boulder on July 27-28 $599 Weekend Workshop Schedule July 27 - 12:00 pm to 4:00 pm PT July 28 - 8:00 am to 12:00 pm PT Optional social dinner at 6:30pm on Day 1 Train With Coach Rich: TriDot Signup - RunDot Signup - /episode/index/show/303endurance/id/31754345

Boulder 703 Erika Ackerlund 06/08/2024

Boulder 70.3 Buildup and Doug Brown 06/01/2024

Boulder 70.3 Buildup and Doug Brown This is our Boulder 70.3 buildup show. Plus we will have a special guest with Doug Brown who just did his first ever triathlon at Chattanooga 70.3. He has some fresh and important lessons to share. 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 Feature Interview - Doug Brown "Lessons from a brand new 70.3 finisher) Cycling News/Updates - Ironhorse Classic and Sabotage Triathlon News/Updates - Dave Scott and Scott Tinley heart surgeries; Boulder 70.3 Buildup; WTCS Cagliari and Olympic/Paralympic Coaching Tip of the Week - What's a reasonably safe timeline for 70.3 and Ironman and key takeaways from Doug Feature Interview: I'll give a little background on Doug Brown. I met Doug at the pool around September of 2023. He had already signed up for Chattanooga 70.3 May 12th. We'll ask him to explain how he made that decision in the interview. During the seven-ish months he had to prepare, he also had a surgery, and unrelated injury that sidelined his running for about a month, a couple of week plus travel trips and came down with a virus just before race rehearsal weeks. If you didn't listen to last week's show then we'll leave you in suspense. Doug and I did a race retrospective this week and he had some fresh experiences and lessons learned along the way. DISCLAIMER: This is not an promotion of the 7-month plan for a 70.3. We will examine the question: What is a reasonable timeline to prepare for a 70.3 or 140.6? 303Cycling News and Updates: 303Triathlon News and Updates: Coaching Tip of the Week: What's a reasonable timeline to prepare for a 70.3, Ironman or a Sprint or Olympic for that matter?Train With Coach Rich: TriDot Signup - RunDot Signup - /episode/index/show/303endurance/id/31556947

303Endurance Podcast

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