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.

Gary Moore COMBA 05/18/2024

Gary Moore COMBA 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 - Gary Moore, Executive Director Colorado Mountain Bike association Cycling News/Updates - Taylor Knibb wins women’s time trial at the U.S. road cycling championships; Time Trial at Chatfield this Fall Triathlon News/Updates - Morgan Pearson and Leonie Periault win in Yokohama Coaching Tip of the Week - OWS/Bike/Run Feature Interview: Gary Moore, Colorado MTB Assoc. COMBA got its start in 1991 when a group of mountain bikers decided to start repairing and improving the trails they rode nearly every day. From those simple roots COMBA has grown to provide a broad range of services touching all aspects of mountain biking, allowing us to support our partner land managers in building world-class MTB experiences. Gary Moore brings years of outdoor recreation advocacy and trail building to his role as Executive Director of the Colorado Mountain Bike Association. Starting as a volunteer, he learned the art and science of trail design and construction through hands-on efforts. Taking the helm for COMBA in 2016 brought Gary to Colorado with his wife and daughters where he brings his skills to bear to pursue world-class trails in the Front Range. He earned a Bachelor of Science in Communications from Stephen F. Austin State University and has a background in media production, operations management and information technology. 303Cycling News and Updates: 303Triathlon News and Updates: Coaching Tip of the Week: Introduction to Open Water Swimming Event by 303Triathlon Chatfield State Park Public · Anyone on or off Facebook Swimming will be at the Gravel Pond on the south end of the reservoir. Park in the Kingfisher lot and then look for the TriDot flag on the beach. 8:00-8:15 Intro to OWS presentation on beach 8:15-9:00 Practice OWS skills 9:00-9:30 Prep bikes 9:30 Group start for Bike/Run Race Rehearsals Train With Coach Rich: TriDot Signup - RunDot Signup - /episode/index/show/303endurance/id/31363352

Race Director Boulder 70.3 Recon 05/11/2024

St George 05/04/2024

Getting Their Time Trial On 04/27/2024

Getting Their Time Trial On Getting their time trial on at the Karen Hornbostel Memorial Time Trial, Ride The Rockies Reactions, IRONMAN Texas professional podium contenders and the anatomy of a "Race Rehearsal". Mentions: @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 - Why the demise of RTR and KHMTT Triathlon News/Updates - IM TX Pro Start List; Tez Steinberg Solo Row HI to AUS Coaching Tip of the Week - What's a race rehearsal? 303Cycling News and Updates: 303Triathlon News and Updates: Coaching Tip of the Week: Last week we had a good unpacking of the question - Am I ready to race? This week we help you answer that question and help you eliminate the doubts that are keeping you up at night. You've been putting in months of training and now your big race is just a few weeks away. I have athletes racing Chatty 70.3 and Boulder 70.3 and all at slightly staggered points in there final preparation. Just like you might do a dress rehearsal to iron out the wrinkles for a stage performance, a race rehearsal is a dry run of the race ahead. What we are are rehearsing? Hydration and nutrition days leading up, evening before, morning of and throughout the race rehearsal OWS sighting and pacing Bike race day power, clothing, equipment, hydration, fueling, sun protection - everything just like race day. Run at race pace - just not as long. 40 minutes off the bike after a 3:30 bike. Post race recovery and nutrition Clothing, fueling, hydration, power, pace, time of day…everything just like race day May - Month of Rehearsals for my athletes. Open to others who want to join us. 5/4 8:30 Tom Watson Park. Boulder 70.3 course. There should be riders of all levels. 5/11 7:30 Chatfield Reservoir. OWS Intro Clinic followed by race rehearsals. Very little car traffic in the park. 5/18 7:30 Chatfield Reservoir. OWS Advanced Clinic followed by Race Rehearsals. 5/25 7:30 Chatfield Reservoir. OWS Race Practice followed by Race Rehearsals. 6/1 12:00 Tom Watson Park. Boulder 70.3 course. After Colorado Triathlon. 6/7 TriDot Camp and 70.3 Athlete Bike check 6/8 Boulder 70.3 Go to the 303 Triathlon Facebook page or my personal page to find the events. Please let me know you're coming by indicating Going or Interested. Train With Coach Rich: TriDot Signup - RunDot Signup - /episode/index/show/303endurance/id/31012488

Eric Kenney - Ready to Race? 04/20/2024

Starting from Scratch 04/12/2024

Starting from Scratch How to start from scratch? All of us started from scratch. How do you get started? How many workouts should I do per week? Can I train without a bike? What equipment should I prioritize? In Today's Show Cycling News/Updates - Bicycle Colorado Gear Up and Legislative Updates Triathlon News/Updates - Oceanside 70.3, T100 Singapore, Magnus Ditlev Coaching Tip of the Week - Starting from scratch 303Cycling News and Updates: 303Triathlon News and Updates: Lionel Sanders and Taylor Knibb Wins at Oceanside Coaching Tip of the Week: How to start from scratch? All of us started from scratch. How do you get started? How many workouts should I do per week? Can I train without a bike? What equipment should I prioritize? I just spoke with a typical new triathlete. He has a running background and knows a few people who have completed IRONMAN races. He wants a piece of it and wants challenge himself and achieve a difficult goal. He also wants some help. Let's explore each of the following questions and share some our thoughts and experience. How do you get started? Find a club, coach or both Acquire a training plan Get the basic equipment Ease into training keeping the sessions short How many workouts should I do per week? Ease into training keeping the sessions short and 3-4 per week with 3-4 recovery days As the ability to recover, fatigue and soreness dissipate, you can start adding days and durations until you are able to do the workouts in your plan. Keep a day off, if you need it Can I train for the bike without a power meter? Yes of course. Using power is ideal, but setting your HR training zones and training to HR has been done for decades. One downside are higher intensity intervals with HR lag Can I train without a bike? Define bike. A gym stationary bike can be adequate if you are doing indoor triathlon. If doing outdoor, you can get started with a stationary bike, but you will need a bike for racing outdoors. Road or Tri bike recommended What equipment should I prioritize? If indoor triathlon - swimsuit, goggles, access to indoor bike, running shoes If outdoor with pool - swimsuit, goggles, bike, helmet, bike shorts and top or tri suit, and running shoes If outdoor and cool OW - wetsuit, tri suit, bike, helmet, If you are open water racing this season, getting a wetsuit is a priority. Train With Coach Rich: TriDot Signup - RunDot Signup - /episode/index/show/303endurance/id/30804073

Racing at Altitude 04/06/2024

Keep it fun 03/30/2024

CAF at RMTC 03/23/2024

303 Triathlon 03/09/2024

303 Triathlon Episode #430 303Triathlon 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 Question of the Week - What do you like most about your cycling or triathlon club? Cycling News/Updates - Anti-doping at amateur race; UCI is banning time trial helmet Triathlon News/Updates - How and Who to Watch at Clash Miami; WTCS Abu Dhabi; 303Triathlon Coaching Tip of the Week - Begin with the end in mind Question of the Week: What do you like most about your cycling or triathlon club? Is it the group training? Is it the cracking beers together? Is it the discounts you get? Is it the kit? We want to hear from you . 303Cycling News and Updates: 303Triathlon News and Updates: 303Triathlon - It Must be a Calling What to expect from 303Triathlon. We will continue be at as many local Colorado races as we can get to. You'll probably see me more than Bill at the triathlon events as Bill is more likely to be seen at cycling events. You will continue to see an article every couple of weeks and Facebook and Instagram posts weekly. I want 303Triathlon to share your stories. I want to invite those who want to contribute to contribute. Whether it's responding to a post or submitting a story. If you have a story about your training, a race, your club - go to the Contact Us page at 303Triathlon.com and let us know. Coaching Tip of the Week: Scheduling The Finish: This past weekend I got to meet with Mark Allen to talked about the mindset of a champion. He shared his thoughts and tips on how to think and act like a champion. I got a ton of great tips about defining your goal, committing to it, designing your process, and adjusting as needed along the way. Inspired by Mark's tips, I want to share how I as a coach "schedule the finish" for my athletes. Defining the goal: Knowing the race distance, location and date we can know exactly the fitness required for the distance, altitude, elevation change, temperature, humidity, age, gender and weight, we can determine exactly how much fitness that athlete will need to race at their potential. A plan: We know the demand of the day and we can design a plan that, if followed, will get you to that goal. Adapt: If your fitness comes on fast, the plan will adjust and adapt. If the fitness slows, the plan will adjust and adapt. If you miss a workout or get an injury, you have a coach to help you adjust and adapt. I have two athletes with injuries at the moment and both are on elliptical machines instead of running. Commit: This is completely in control by the athlete. They need to know their reasons. Their why? Why is this important? One of my athletes wants to do a 70.3 to prove to his son and his brother-in-laws that he's still tough in his 50s. He is using the race as a vehicle to raise money for a church in Africa, so he has another purpose bigger than himself. As a pastor at a local church, he has made his congregation aware of his goal and invited them to support Process: No this is the toughest. 1. If it's the first thing you do, you have a 100% chance of getting it done. Putting off your workout to the lunch hour or after work always runs the risk of being overtaken by events. Figure out when you need to wake up to get your workout done and still be on time for family and work responsibilities. Set the alarm clock and get the workout done first. 2. Once you know when to set your alarm, back into your lights out time and give yourself a minimum of 8 hours. If you need to wake up at 4:30 am, get to bed by 8:30 pm. When that alarm goes off at 4:30 am, there are a lot of voices in your head making arguments for you to go back to sleep. If you get to bed early, you can reject the "I didn't get enough sleep" argument and get up with confidence. 3. Put your workouts on your calendar just like any other appointment. You keep your appointments, and this one is no exception. Dignify its importance and keep it visible. 4. Share your schedule and training plans with your family or friends. This helps them to understand your new schedule patterns and communicating it firms up your commitment to make it happen. Train With Coach Rich: TriDot Signup - RunDot Signup - TriDot Preseason Project - RunDot Project - /episode/index/show/303endurance/id/30298578

Bike Racing in March 03/02/2024

Duathlon Pacing 02/24/2024

Gravel with Ryan Cross 02/17/2024

Sherpa Superheroes 02/10/2024

PTO T100 and Ironman 02/03/2024

Gear Check 01/27/2024

Gear Check Welcome to Episode #424 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. 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 - Who is your favorite race sherpa and why? Cycling News/Updates - Rum Runner Tour; Mark Cavendish still competing in 2024 Triathlon News/Updates - 70.3 World Champs for 2025; PTO Las Vegas Open Coaching Tip of the Week - Gear Check Question of the Week: "What is your best race sherpa pro tip? If you have been a sherpa and have a brag tip, we want to hear about it? If you know a pro sherpa and want to recognize them, tell us what they did for you? It can be your early Valentine's gift for your spouse or significant other if they have a signature sherpa skill. 303Cycling News and Updates: 303Triathlon News and Updates: Coaching Tip of the Week: I just listened to the Cycling in Alignment with coach Colby Pearce in Boulder on Feet, Power and Racing. One of his points was on the topic of foot alignment and the problems with having worn out cleats and/or cycling shoes. He recommends replacing bike cleats once per season or as often as they fail his testing protocol for determining if they are worn to the point of needing replacement. This is a great reminder to do a Pre-Season Gear Check before the training really ramps up. Here are 10 things you can check, tune or replace as needed. Bike cleats - listen to Cycling in Alignment Pod Running shoes - gait analysis Wetsuit - what race conditions; how varied Brake pads or disk wear - check lock screw Chain ring and cassette wear - look for shark fins Tire wear - cuts Rim tape Power meter batteries HR strap batteries Bike tune-up and servicing /episode/index/show/303endurance/id/29672693

Your Pain Cave 01/20/2024

Your Pain Cave Welcome to Episode #423 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. 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. 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! Use the code 303UCAN for 20% off at or In Today's Show Question of the Week - What the best part of your Pain Cave? Inspired by Rinny and TO’s Insane Home Training Setup 303Cycling News and Updates - Rum Runner, Cross Racing Weather preferences 303Triathlon News and Updates - USAT Membership Announcement and Walk Back; What do the top professional triathletes earn? Tip of the Week - The Bright Sides of Training Indoors Question of the Week: Last Week - What’s your favorite winter activity? Dejan Smaic - Flatwater playboating in pools, Confluence Whitewater Park, and anywhere the water isn’t frozen. Staying tuned for runoff. Traffic killed my enthusiasm for xc-skiing Sue Butcher - Indoor cycling w Zwift! Kris Thompson - Zwifting Becky Serratoni - BC skiing and touring. Way harder than any day on a bike! Except for maybe the CB Classic!! 😉 Sheila McLay-Van Kersen - Snowshoeing! This Week - What's the best part of your Pain Cave? Last week some of you responded that your favorite winter activity is Zwifting. Whether we love it or not, we spend a lot more time training indoors during the cold short days of winter. What is it about your home gym/trainer setup that inspires your to put in the work? If you have a setup like TO and Rinny, you probably can't wait to get to your pain cave every day. Some of you told us it's Zwift. Maybe it's your Ironman medals hanging on the wall. Or, maybe it's your full motion trainer or your big TV and a Netflix subscription. 303Cycling: Rum Runner Tour update Cross Racing, which is better hot and dry or cold and rainy? 16% Hot and dry 84% Cold (not too cold)/rain 303Triathlon: /episode/index/show/303endurance/id/29570483

Merging into the Training Lane 01/13/2024

Merging into the Training Lane What's your favorite winter activity? Skiing? Hiking? It's going to be a chilly weekend here in Colorado. Whether you are a cyclist or a triathlete, there's not going to be a lot of training outside. Organized rides and how they give back to their communities. Plus, how to merge back into consistent training and your best swim training return on time. Show Sponsor: UCAN LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. 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! Use the code 303UCAN for 20% off at or In Today's Show 303Cycling News and Updates - 303Triathlon News and Updates - Best Olympic Moments Training Tip - Returning to Training 303Cycling Updates and News: 303Triathlon News and Updates: 303 Tip of the Week: Merging Into the Training Lane Last weekend Mark Allen held his "Getting Back At It" call with his TriDot coached athletes. I'm having this same conversation with my athletes and sent the following message to my athlete's earlier this week. I know you all are at slightly different places in your transition season. Some of you are racing 70.3s as early as May and have already started training consistently. Others of you may not have your "A" Race until as late as November and may be still enjoying some down time. Most of you fall somewhere in the middle. Generally speaking, it's time return to consistent training to maximize your development phase and be at your best on race day. Here are some tips for merging back into the training lane. Pick up where you are, not where you left off -The good news is your batteries are recharged, but you have likely lost some fitness. Your run paces and bike power likely not what they were before the break. It's important to adjust your training paces and power to your current fitness. You can either Field Test by doing a fresh FTP or run 5K test. If you don't want your first week of training to be a test week, manually adjust your paces to reflect your current fitness. For example, if your 5K time in the Fall was 25:00, what time do you think you could hit if you went out and did a 5K tomorrow? As TriDot athletes you can update that in your Threshold History with a new Swim, Bike or Run manual test. Consistency over intensity and duration. It's more important to train consistently (something each day) than to do full workouts that result in having to little every day than to jump right into full duration and intensity. 0-60 is recipe for injury, so take a week or two to ramp up. Many of you have noted "feeling stronger each workout". That's exactly what I would expect to see as the fitness comes back. Thanks for those notes by the way! Sleep. As you ramp up the testing, the body is going out of homeostasis and will need more recovery. The best recovery tool in kit is sleep. Get 8+ hours a night. Eat good food. Eating nutrient dense food, dark leafy vegetables, good oils, good proteins, good carbs. Plan your meals and grocery lists accordingly. Here's are some articles and sources for nutrition help. Strength is the glue. Strength training will make you a faster runner and a more powerful cyclist. The strength training workouts in TriDot are good for developing core, glutes, quads, lateral and rotational stability that will help prevent injuries and improve resilience. Low RPMs on the trainer or hills when you can get out will develop strength and power. Mix it up. Vary the distance and intensity by discipline will give you more fitness gains. /episode/index/show/303endurance/id/29469638

New Year Nutrition Reset 01/06/2024

New Year Nutrition Reset Celebrating the holidays and new years comes with friends, family and lots of food around. Christmas cookies, eggnog, big meals and lots of cheer may have resulted in having to loosen the belt and a need for a nutrition reset. We have an interview with Board Certified, Bob Seebohar on how to reset and get back on track for your best performance in the new year. Show Sponsor: UCAN LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. 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 Updates and News - Colorado's Ride; Red Bull to be majority owner of Team Bora-Hansgrohe Triathlon Updates and News - Brand-New Triathletes Are Learning to Swim the Wrong Way Triathlon Tips - How to achieve balance, control and comfort with swimming Interview - Nutrition habits back on track with Bob Seebohar Cycling Updates and News Colorado's Ride Registration opens January 5, 2024 Triathlon Updates and News: Tip of the Week: Basic life saving skills and comfort in the water (dock jumps, swim to surface, float) Balance and control while staying relaxed Work on the basics (kick with fins, streamline with snorkel, streamline with breath, high-elbow half recovery w/ snorkel, high-elbow w/ breath, then full recovery to streamline) and still haven't taken a stroke yet. Add single arm stroke into streamline with breath, alternating sides, all while staying smooth, balanced and easy stroke. Spend the first 10 minutes and the last 10 minutes of each swim workout focusing on these drills to prepare the neuromuscular connections firing in the right patterns before loading speed and volume. These skills, control and confidence will increase your success when taking your swim to open water Post Holiday Nutrition Reset with Bob Seebohar: Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and served as a Sport Dietitian for the US Olympic Committee. Bob traveled to the 2008 Summer Olympic Games as a Sport Dietitian for the US Olympic Team and the personal Sport Dietitian/Exercise Physiologist for the Olympic Triathlon Team. Currently, Bob owns eNRG Performance and is the Sport Dietitian for the University of Denver Women’s Gymnastics Team and the University of Denver Athletics Program. 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! /episode/index/show/303endurance/id/29364703

New Years in the 303 12/29/2023

New Years in the 303 Embrace them or not, New Year's Resolutions are a chance for us to imagine who or what we want to become and set goals to be achieved in the year to ahead. For PTO Chief, Sam Renouf, look for more races and dimensions in 2024. Show Sponsor: UCAN LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. 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 Endurance News - PTO Chief Doubles Down; Apple Watch 9 Debacle; IMWC Documentary Streaming Saturday What's new in the 303 - Colorado's Ride, Without Limits, BBSC Race Schedule and Reg Fee Increase Tip of the Week - Fuelin Fueling to Athlete Training Needs Endurance News: What's New in the 303: While on the topic of New Year's goals. I imagine what we can do with 303 and our podcast. I imagine and plan the rides and races I will do in 2024. Yes, I'm ready to register the day Colorado's Ride opens and it's already on the work calendar. Colorado's Ride Registration opens January 5, 2024 August 19-23 and Price Increase 1/1. June 1st – Colorado Triathlon - 51% Full June 15th – XTERRA Lory Triathlon - Only 4 slots remaining July 14th – Boulder Peak Triathlon July 28th – Steamboat Lake Triathlon - 64% Full August 4th - Stagecoach Gravel Triathlon - 55% Full August 18th – Outdoor Divas Triathlon September 7th - Littlefoot Sprint Triathlon September 22nd – Oktoberfest Sprint Triathlon June-August – Stroke & Stride Series - 6 Pack is 55% Full June 1st – Colorado Triathlon - 51% Full Sprint Triathlon Individual: $95 until 1/1, $100 until 4/1, $105 until 5/28 at midnight Olympic Triathlon Individual: $115 until 1/1, $125 until 4/1, $135 until 5/28 at midnight Olympic Duathlon Individual: $115 until 1/1, $125 until 4/1, $135 until 5/28 at midnight Aquabike (Olympic Bike Course): $95 until 1/1, $105 until 4/1, $115 until 5/28 at midnight on 1/1 2024 is almost here! What are your New Year's Resolutions? We encourage you to find new challenges, achieve new goals and continue to support our local events. Prices for all 2024 races increase at 11:59pm MST on Dec 31st. Use code NY2024 before 1 Jan and SAVE $20 Save $10 with the code and $10 by registering before the increase in price. Tip of the Week: If you are doing the RIGHT training RIGHT, no two training days are exactly the same. So it would make sense, that the way we FUEL our training days shouldn’t be exactly the same either. But what do we adjust, when do we adjust, and how much do we adjust our fueling based on the physical needs of the day? That is exactly what I aimed to learn with Scott Tindal of as guest host of the TriDot Podcast that's publishing on January 1st. Checkout Coaching with Rich: Learn more about Learn more about More information on /episode/index/show/303endurance/id/29276088

303 Happy Holiday 12/23/2023

Michellie Jones 12/16/2023

Michellie Jones Twas the Season? While the holiday season is heading into full swing, the race season is basically over. Some of the more recent and last races on the calendar were 70.3 Indian Wells and 70.3 Florida this past weekend. Which is why a say twas the season as in twas the race season, at least in the northern hemisphere. Ironically our guest interview today hails from the southern hemisphere. We are excited to have Silver medalist, Ironman World Champion and coach Michellie Jones join us to talk about her career as an athlete, coach and talk about what it's like racing now as an age grouper. Show Sponsor: UCAN Generation UCAN is powered by LIVSTEADY which was purposefully designed to work with your body, delivering long-lasting energy you can feel. 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! Use the code 303UCAN for 20% off at or In Today's Show Feature Interview with Michellie Jones Endurance News - Lance reveals how he passed drug tests and Super League and USAT partner in Long Beach What's new in the 303 - What lies beyond the finish line? Tip of the Week - How to approach the "end of season" Feature Interview: Michellie Jones Michellie Jones born 6 September 1969 is an Australian triathlete. She has won two ITU Triathlon World Championships, an Olympic silver medal, and the 2006 Ironman World Championship. She won a gold medal at the 2016 Summer Paralympics as a guide for Katie Kelly, when paratriathlon made its debut at the Paralympics. Jones currently lives in Carlsbad, California. She is a graduate from the University of Wollongong with a Diploma of Teaching in Primary Education in 1990. She has a twin sister, Gabrielle Jones. [email protected] Endurance News: What's New in the 303: Tip of the Week: Mark Allen to his TriDot Athletes: How to Approach the Off Season Recovery. Dial back. Decondition. Adrenal reserves. Need more than Water table under the earth. It takes a lot of storms to restore those water tables. Track what the pros Exercise don't train. Should be Move body Stress relief Weight management Reflect. What needs to change. Only bad race is one you don't learn something from Plan 2024 season; key races; What inspires YOU Coaching with Rich: Learn more about Learn more about More information on /episode/index/show/303endurance/id/29105773

IRONMAN and TriDot 12/09/2023

IRONMAN and TriDot Welcome to Episode #417 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. Indian Wells Pro Race, Rum Runner Wrap Up, TriDot/IRONMAN Join Forces, Testing - How and Why Considerations. Show Sponsor: UCAN LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. 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! Use the code 303UCAN for 20% off at or In Today's Show Endurance News - 70.3 Indian Wells Pro Race, TriDot and IRONMAN Join Forces; Strava Messaging What's new in the 303 - Rum Runner Wrap Up; L2L Registration PSA Coaching Tip of the Week - How and why to test your fitness regularly Video of the Week - What happened to Heather Jackson? Endurance News: PRO Men 1. Casper Stornes (NOR) – 3:38:59 2. Marc Dubrick (USA) – 3:40:15 .4% 3. Sam Long (USA) – 3:40:27 4. Vetle Thorn (NOR) – 3:40:51 5. Jackson Laundry (CAN) – 3:42:44 PRO Women 1. Solveig Løvseth (NOR) – 4:08:24 2. Tamara Jewett (CAN) – 4:10:19 3. Jackie Hering (USA) – 4:14:09 4. Lesley Smith (USA) – 4:18:23 5. Gabrielle Lumkes (USA) – 4:22:05 - TriDot becomes the Official Training Platform and Swim Training Program of IRONMAN “Our team couldn’t be more excited to partner with IRONMAN to put the latest in training technology and resources in the hands of coaches and athletes and work together, all of us, to continue making it even better,” says Jeff Booher, CEO of Predictive Fitness, developer of TriDot. “Regardless of performance ability, time available to train, or anything else, TriDot helps each athlete to do the right training right. Putting them in the best position for success on race day and beyond.” “We are continuously looking into new ways to enhance our athlete’s journey and training experience, and we are excited to find a partner in TriDot who is a proven industry leader in training technology that benefits both coaches and athletes,” said Andrew Messick, President and CEO for The IRONMAN Group. “Through the tools and resources available, this partnership will help allow our athletes take the guess work out of race preparation so that they can have the successful and rewarding race day they deserve.” TriDot also provides extensive ongoing support to its global coach community which includes IRONMAN legends like Mark Allen (6x IRONMAN World Champion), Michellie Jones (IRONMAN World Champion & Olympic Silver Medalist), and Mirinda “Rinny” Carfrae (3x IRONMAN World Champion). "I'm so excited about this partnership. With TriDot, my athletes are consistently getting fitter and faster. I wouldn’t coach without it," says Mirinda Carfrae. Mark Allen adds, "On the surface TriDot looks simple. Underneath that hood is the best training you'll find in triathlon. Ever. Anywhere." Coaching Tip: How (and Why) to Test? This week was a "Test Week" in my training plan. Test weeks are built into the Maintaining and Development Phases of an effective training plan. Tests should be excluded during Race Specific Training where the focus moves to rehearsing and executing at the fitness levels attained during the Development Phase. The phase cycle looks like 4 weeks of build followed by a Test week. The 4-week build progressively increases the stress load. The Test Week reduces the overall load of the training that week, but inserting each swim, bike and run tests into the week. This also makes the Test week a Recovery week. Monday - regular swim workout Tuesday - FTP Test (FTP Study: 20-Minute Power / 5-Minute Power) Wednesday - 5K Run Test (10 minute warmup; 5K for time same course every time; 10-20 minute cooldown) Thursday - easy bike Friday - Swim CSS CSS or critical swim speed is the pace at which you swim a 1500 time trial. This is quite simple but an effective way to prepare for long races. Warmup, priming 200, 400 for time, 10 minute recovery, 200 for time CSS (m/sec) = 200 / (time taken for 400m – time taken for 200m) Benefits of Testing Keeps your training zones current so you are training the correct energy zones Regular testing familiarizes you with the discomfort and pain of pushing high intensity Familiar with all your paces and the relative RPE Helps execute your race pacing See change over time (sometimes that's progress, sometimes not, good to know) What if you don't know or don't do Training above your body's real zones can leave you overtrained, burned out or injured Training below your body's real zones can leave you under trained, underperformance, or injury on race day for exceeding your abilities Stagnate if adaptions start to happen but training zones are not updated to set up the next progression of development Won't really know where that limit is and how to press to your performance limit in races Video: What happened to Heather Jackson? As one chapter closes, a new one opens. After 15 years as a professional triathlete, Heather Jackson decided to challenge herself in new ways, build a fresh community, and push her own and other's expectations of what is humanly possible. In June, Heather tackled the Unbound Gravel 200, often hailed as the "Super Bowl" of gravel bike racing, and the iconic Western States Endurance Run, the world’s oldest 100-mile trail race. Facing these demanding events with just a two-week gap between them, the question looms: how will Heather approach her most ambitious goal yet? #Wahooligan #WahooFrontiers #HeatherJackson /episode/index/show/303endurance/id/28997593

Rum Runner Tour 12/02/2023

Thanksgiving 8x 11/25/2023

Thanksgiving 8x Welcome to our 8th Thanksgiving episode. Last week's Ironman Cozumel pro race, How the Turkey Trot became the most popular race in America and Black Friday deals. Show Sponsor: UCAN LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. 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! Use the code 303UCAN for 20% off at or GET 30% OFF SITEWIDE through 11/29 UCAN is also giving away a free training pack with every $100 purchase (plus, 30% OFF)!Take advantage while you still can, It ends at midnight PST. Bill, we have a long Thanksgiving history. In 2011 we were in Cozumel for Thanksgiving on 11/24/2011. Ironman Cozumel was 11/27/11. Fast forward to the spring of 2016 when we first started the podcast. I went back to 2016 and found the episodes the surrounded Thanksgiving 2016-2022. 2016 Play #49 NOV 27 - Bob Seebohar on the 2nd edition of Metabolic Efficiency Training Play #48 NOV 20 - Coach David Warden on bio-mechanic development in the off season. 2017 Play #101 NOV 26 - ITU coach Sara McLarty helping you swim like a pro. Play #100 NOV 19 - Pro triathlete, coach and author Joanna Zeiger on The Champion Mindset. 2018 Play #153 NOV 25 - Haute Route pro-cyclist experience in epic destinations with Alain Lambert. Play #152 NOV 18 - Olympian and ITU medalist Sarah True. 2019 Play #207 DEC 01 - Fighting For Every Breath with survivor Marcus Smith Play #206 NOV 24 - America's greatest running team and their revolutionary coach, Bill Aris 2020 Play #260 NOV 27 - Matt Hanson is prepared for a "red line race" at Challenge Daytona. Play #259 NOV 20 - Josh Clemente on Levels' wearable tech to learn how to achieve metabolic health. 2021 Play #312 NOV 26 -Time to plan your 2022 season! How to pick a race? When to start your training? Play #311 NOV 19 - Jake Kilgore of the DC Peaks 50 talks about the race and rescue 2022 #363 NOV 26 - IM Arizona Report #362 NOV 18 - Tour de Tucson and IMAZ In Today's Show Warm Up Question Endurance News - IMCZ Results, How Turkey Trot Became the Most Popular Race in America What's new in the 303 - Record # Runners @Denver Turkey Trot; BBSC Opens Registration for Harvest Moon Tip of the Week - Black Friday List Endurance News: What's New in the 303: 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! /episode/index/show/303endurance/id/28784718

Marcel van Garderen 11/17/2023

Marcel van Garderen Welcome Welcome to Episode #414 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. We are excited about this week's guest interview. Marcel van Garderen is going to share his lens on cycling as a competitive cyclist, official, moto for live coverage and of course a the father of pro cyclist Tejay van Garderen. Plus it's been a big news week with the revelation of a Tri Bike Transport lawsuit and Global Cycling Network GCN+ announcing they are shutting down their service in December. We also have a preview of IRONMAN Cozumel pro race this weekend. Just because your wheels are tubeless able, should you? Colorado's Ride Show Sponsor: UCAN LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. 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! Use the code 303UCAN for 20% off at or In Today's Show Feature Interview - Marcel van Garderen Endurance News - IMCOZ, GCN+ to shut down, 100s of athletes impacted by TBT bankruptcy What's new in the 303 - Collen de Reuck 5K; Colorado's Ride Returns and Registration Open Video of the Week - Top of the Week - Replay of Getting Your Bike To/From your Race Feature Interview: Marcel van Garderen You name it, Marcel has done it. At least when it comes to cycling. Marcel was an amateur rider who once aspired to turn pro, and still competes at the Masters level. He is also a bike race official, moto for professional races including IRONMAN. You may also be familiar with his son Tejay van Garderen who was a top pro cyclist for years. Endurance News What's New in the 303: Video of the Week: A dramatic end to the World Cup race in Chile saw Gwen Jorgensen (USA) run down the field to earn the fourth gold of the season. Gina Sereno (USA) was awarded silver and Vicky Holland (GBR) ends the season with World Cup bronze. The first two women who crossed the finish line -Katie Zaferes (USA) and Teresa Zimovjanova (CZE) along with two other athletes were disqualified due to taking the wrong turn on the run course. Bike Case on Plan, Drive or Transport Service Bike Cases The Best Hard- and Softshell Cases For Traveling With Your Bike BEST VALUE Bike Box II B&W International Bike Box II $487 AT AMAZON Compact and tough plastic case and four smooth rolling wheels. MOST STEALTHY Airport Ninja Orucase Airport Ninja $549 AT AMAZON Requires more bike assembly, but less likely to incur a fee. BEST FOR MOUNTAIN BIKES Bike Travel Bag Pro travel Bike Travel Bag Pro $745 AT COMPETITIVE CYCLIST Securely holds modern 29er trail bikes with minimal disassembly. LEAST WRENCHING On SaleAeroComfort 3.0 TSA SCI-CON AeroComfort 3.0 TSA Now 40% Off $569 AT AMAZON This case lets you leave the pedals, bar, and seatpost in place. MOST PROTECTION RoundTrip Transition Thule RoundTrip Transition $1,000 AT CAMPSAVER.COM ABS plastic shell protects the bike inside. Comes with a repair stand. Packing Tips and Tricks Before choosing a case, have an idea of how much bike disassembly/assembly you’re comfortable with. Cases like Scicon’s AeroComfort require very little wrenching to pack and unpack a bike but are larger and likely to incur a bike or oversize fee. A smaller and lighter case like Orucase’s Sub62 is much less likely to incur an oversize or overweight charge, but packing the bike into this case requires removal of both wheels, the bar and stem, rear derailleur, pedals, seatpost, and fork. ProBike Express - IN BANKRUPCY COURT $289 to Oceanside 70.3 book before 11/20/23 Tri Bike Transport $429 to Oceanside 70.3 Airline Baggage Fees: American Any sports item not specifically mentioned and not prohibited will be charged standard checked bag fees up to 50 lbs / 23 kgs and 126 in / 320 cm (oversize fees don't apply). Frontier A checked bike fee of $75 per direction applies regardless of the Fare Option purchased. Delta You can bring most sports equipment with you on your trip, though keep in mind that standard checked baggage fees apply based on cabin, travel region and total number of checked bags. Overweight baggage fees apply to bags that exceed 50 lbs and bags cannot exceed 115 linear in/292 cm (length + width + height). Items in excess of the baggage allowance will be subject to additional, overweight, and oversized baggage fees. United - US-based carrier United Airlines — who as recently as this September charged an additional US$200 for your bike each way — has quietly abandoned that fee entirely, finally following the lead of competitors Delta Airlines and American Airlines. Oversized bags - We can’t accept bags that measure (length + width + height) more than 115 inches (292 centimeters). Overweight bags - We can’t accept bags weighing more than 100 pounds (45 kilograms). Musical instruments and assistive devices are exceptions. We’ll accept musical instruments up to 165 pounds (75 kilograms) and all assistive devices. Southwest - The items listed below will be accepted as Checked Baggage for a $75 each way charge: Bicycles (defined as nonmotorized and having a single seat) properly packed in a bicycle box or hard case from 51 to 100 pounds in weight or 62 to 80 inches in total dimensions. Pedals and handlebars must be removed and packaged in protective materials so as not to be damaged by or cause damage to other Baggage. Bicycles packaged in cardboard or soft sided cases will be transported as limited release items. Bicycles over 100 pounds in weight and 81 inches in total dimensions cannot be checked as baggage and can only be shipped as Cargo if the Customer is a known Shipper. 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! /episode/index/show/303endurance/id/28696268

Colleen De Reuck XC 11/11/2023

IM Florida Camps and Mike Reilly 11/03/2023

Late Season Racing 10/28/2023

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