Avsnitt
-
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 scratch303Cycling News and Updates:
Bicycle Colorado Gear Up and Legislative Updates
303Triathlon News and Updates:
Lionel Sanders and Taylor Knibb Wins at Oceanside
Singapore T-100 PTO
Magnus Ditlev a MAJOR DOUBT for Singapore T100 after being injured in bike accident
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 shortHow 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 itCan 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 lagCan 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 recommendedWhat 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 - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
-
Welcome to Episode #433 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.
303 Endurance Podcast this week discussing racing at elevation and the latest in cycling and triathlon news. In this week's show we discuss BEAR MTB, Colorado eBike Rebate, IRONMAN Pro Series Oceanside 70.3, Indoor World Cup Spain, and how How altitude and temperature affect pacing and power.
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 - The BEAR MTB, Colorado eBike Rebate Triathlon News/Updates - IRONMAN Pro Series Oceanside 70.3, Indoor World Cup Spain Coaching Tip of the Week - How Altitude and Temperature Change Pacing and Power303Cycling News and Updates:
The BEAR MTB Race by Rattler Racing at Bear Creek Lake Park.
Colorado launches nation's first e-bike tax credit, could strain bike shops
303Triathlon News and Updates:
Pro Start List unveiled for IRONMAN Pro Series debut In Oceanside, California
5 things we took away from the World Triathlon Cup Lievin
2024 World Triathlon Indoor Cup Lievin: EXTENDED HIGHLIGHTS
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
-
Saknas det avsnitt?
-
Episode #432 Remember to have fun!
Sunday, May 24, 2020
6:59 AM
In Today's Show
Cycling News/Updates - Bicycle Colorado News; Event Calendar Update Triathlon News/Updates - Hong Kong World Cup Results & Mark Allen Analysis, Jasmin Paris finishes Barkley Marathons; Katy Zaferes and Johnny at supertri E World Triathlon Championships in London on April 13 Coaching Tip of the Week - Remember to have funShow 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!
303Cycling News and Updates:
Bicycle Colorado - Legislation updates, Colorado e-bike day, + events & more!
303Triathlon News and Updates:
Road to Paris 2024: Mark Allen on what we learned from a ‘strategic masterclass’ in Hong Kong
https://www.triathlon.org/results/result/2024_world_triathlon_cup_hong_kong/628547
https://www.triathlon.org/results/result/2024_world_triathlon_cup_hong_kong/628548
2024 Barkley Marathons Results: Jasmin Paris First Ever Women’s Finisher, Most Finishers Ever
Katie Zaferes To Make supertri E Debut In London
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
-
Welcome to Episode #431 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.
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 - Tour de Zona (Sierra Vista); Colorado's Ride - Ride Director Update Triathlon News/Updates - Bob Babbitt and Roderick Sewell at RMTC, Miami PTO T-100 Results, Abu Dhabi cancellation impacts, Mike Reilly Calling Canada303Cycling News and Updates:
Ride Director Update | Colorado's Ride 2024
303Triathlon News and Updates:
https://www.tri247.com/triathlon-news/elite/miami-t100-triathlon-world-tour-results-women-full-finishing-order-times
How WTCS Abu Dhabi Cancellation Impacts Olympic Spots, & More
PRO START LIST UNVEILED FOR IRONMAN PRO SERIES DEBUT IN OCEANSIDE, CALIFORNIA
https://www.endurancesportswire.com/the-2023-barkley-marathons-has-kicked-off-and-here-are-the-best-resources-to-follow-the-event/?vgo_ee=LiGM1pSFJ3sRwuCN2ANnw%2FA3ZUxaMmayv%2FZblco%2FrUNIhh8K%3AmQDoGzLp3l%2B3afmb%2BAItJYFh0WLRpE9t
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
TriDot Preseason Project - https://app.tridot.com/onboard/sign-up/richsoares?type=58&sub=41
RunDot Project - https://app.rundot.com/onboard/sign-up/richsoares?type=65&sub=73
-
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 mindQuestion 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
https://rmprolocal.com/blog/9-bicycling-clubs-group-rides-in-the-denver-area/
https://www.trifind.com/Clubs/FindATriathlonClub?state=CO.
303Cycling News and Updates:
Anti-doping showed up at an amatuer race in Valencia, 130 riders drop out
The UCI is banning time trial helmet optimisations - one day after Giro lid broke cover
303Triathlon News and Updates:
WTCS Abu Dhabi 2024: Full women’s start list and bib numbers
WTCS Abu Dhabi 2024: Full men’s start list and bib numbers
How to Watch This Weekend’s Free PTO T100 Miami Livestream
303Triathlon - It Must be a CallingWhat 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 - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
TriDot Preseason Project - https://app.tridot.com/onboard/sign-up/richsoares?type=58&sub=41
RunDot Project - https://app.rundot.com/onboard/sign-up/richsoares?type=65&sub=73
-
Episode #429 Bike Racing in March
Sunday, May 24, 2020
6:59 AM
Welcome
Welcome to Episode #429 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
Cycling News/Updates - Moab Rocks by Jessica, Peter Sagan heart procedure; March Bike Racing in CO Triathlon News/Updates - Chilly Cheeks No Fences; Boulder Rez' Swim Course, Olympic/Paralympic contenders at Clash Miami303 News and Updates:
Moab, Check out This Spring Classic Event, Perfect Getaway
Peter Sagan undergoes heart procedure after experiencing ‘tachycardic episode’
https://www.bicyclecolorado.org/events-2/event-calendar/#
Chilly Cheeks Duathlon - Fun Without Fences!
Boulder Rez' Swim Course
U.S. Olympic & Paralympic Medalists to Race 2024 Americas Triathlon Championships at CLASH Miami
TriDot Named Finalist for “App of the Year” by prestigious Sports Technology Awards
TriDot was selected by three independent panels of judges for App of the Year, Fitness & Participation, and Data & Analytics – Sports. In an extraordinarily competitive year with “STA’s most nominations ever” from 5 continents, 30 countries and 50 sports, only three companies earned so many shortlistings. Notable shortlisted brands include Apple Fitness+, NBA, PGA Tour, San Francisco 49ers, ticketmaster, Ryder Cup, and The Championships at Wimbledon.
-
Episode #428 Duathlon Racing
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!
Question of the Week:
How to pace a Sprint Duathlon? - Attempting my first duathlon tomorrow it’s 5k/12 mile/5k. I’ve done a couple of sprint triathlons this year and decided to skip the water this time. Is it normal to just go all out at these distances?
303Cycling News and Updates:
What's new on the cycling front?
303Triathlon News and Updates:
PTO Strikes Deal With IMG To Put San Francisco On Its New T100 Tour
Leon Chevalier says financial benefits of the T100 Tour make it a “no-brainer” for pro athletes
Patrick Lange is more motivated than ever ahead of the IRONMAN Pro Series in 2024
Chilly Cheeks Duathlon by Racing Underground
Your best training and racing days are waiting:
https://richsoarescoaching.com/
https://app.tridot.com/onboard/sign-up/richsoares
https://app.rundot.com/onboard/sign-up/richsoares
-
In Today's Show
Interview of the Week - Ryan Cross from Lifetime Athletic Events joining us to talk about the growth and alure of gravel cycling Cycling News/Updates - Blue Sky Hill Climb; AI Coaching for Cyclists and Nelson Vails story by Kate Agathon Triathlon News/Updates - 303triathlon.com is live; Sam Long PTO Athlete of the Month, Kelvin Kiptum Dies in Car Crash; Boulder 70.3 is actually selling out Coaching Tip of the Week - Skip this week because of the interviewInterview of the Week:
Interview with Ryan Cross of Life Time Fitness Events.
In his role at Life Time, he gets to managing the marketing efforts for some of the biggest endurance cycling and running events in North America like the Leadville Race Series and Life Time Grand Prix.
303Cycling News and Updates:
Blue Sky Hill Climb
Nelson Vails: From Chill House Beats to Olympic Feats
303Triathlon News and Updates:
303Triathlon.com page is live!
Tez Steinberg United World Challenge
SAM LONG WINS JANUARY PTO ATHLETE OF THE MONTH
Marathon World Record-Holder Kelvin Kiptum Dies in Car Crash
-
Welcome to Episode #426 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
Cycling News/Updates - Old Man Winter Powered Through Triathlon News/Updates - Olympic Marathon Trials; Athlete's Choice Awards Question of the Week - Who’s your race sherpa superhero? Coaching Tip of the Week - Blog "Within Our Control"303Cycling News and Updates:
Old Man Winter
303Triathlon News and Updates:
Fiona O'Keeffe sets record, wins Olympic trials in her marathon debut
IRONMAN Global Athletes’ Choice Awards Announced For 2023 IRONMAN and IRONMAN 70.3 Triathlons
www.ironman.com/global-athletes-choice.
Coaching Tip of the Week:
https://richsoarescoaching.com/blog/f/within-our-control
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
TriDot Preseason Project - https://app.tridot.com/onboard/sign-up/richsoares?type=58&sub=41
RunDot Project - https://app.rundot.com/onboard/sign-up/richsoares?type=65&sub=73
-
Welcome to Episode #525 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 the LIVSTEADY formula 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 - Triathlon News/Updates - Question of the Week -303Cycling News and Updates:
“The Olympic Esports Games will start in 2025 and will include cycling esports” —says UCI President
303Triathlon News and Updates:
INTRODUCING THE T100 TRIATHLON WORLD TOUR
Scott DeRue name CEO of Ironman
Meet the 8 locals preparing for Olympic marathon trials in Orlando
-
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 CheckQuestion 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:
Mark Cavendish lays the foundations for 2024 success at Colombian altitude camp
303Triathlon News and Updates:
2024 PTO Tour Heads To Fabulous Lake Las Vegas
Marbella, Spain selected as Host for The 2025 VinFast IRONMAN 70.3 World Championship Triathlon
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 -
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 ucan.co/discount/303UCAN/ or ucan.co
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 IndoorsQuestion 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,
Inside Mirinda Carfrae and Tim O’Donnell’s Insane Home Training Setup
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:
The Richest Pro Triathletes of 2023
https://www.slowtwitch.com/Opinion/USA_Triathlon_s_Massive_Membership_Mistake_8874.html
USA Triathlon Walks Back Platinum Membership
-
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 ucan.co/discount/303UCAN/ or ucan.co
In Today's Show
303Cycling News and Updates - 303Triathlon News and Updates - Best Olympic Moments Training Tip - Returning to Training303Cycling Updates and News:
Want More Power On The Bike? Start With Your Ankles
303Triathlon News and Updates:
25 BEST MOMENTS IN OLYMPIC AND PARALYMPIC TRIATHLON HISTORY
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.The Ultimate Grocery Guide For Triathletes
https://www.teamusa.org/nutrition
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. -
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 SeeboharCycling Updates and News
Colorado's Ride Registration opens January 5, 2024 https://coloradosride.com/
Red Bull acquires controlling stake in Bora-Hansgrohe | GCN (globalcyclingnetwork.com)
Triathlon Updates and News:
Brand-New Triathletes Are Learning to Swim the Wrong Way
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 waterPost 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!
-
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 NeedsEndurance News:
PTO Chief on How They Are Doubling Down To Take Triathlon Mainstream
What the Apple Watch Ban Could Mean for the Tech Giant’s Fitness Plans
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 https://coloradosride.com/
August 19-23
Without Limits 2024 TRIATHLON SEASON 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
BBSC Price Hikes 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 Fuelin as guest host of the TriDot Podcast that's publishing on January 1st. Checkout Podcasts (tridot.com)
Coaching with Rich:
Learn more about TriDot Pre Season Project
Learn more about RunDot Pre Season Project
More information on RichSoaresCoaching.com
-
Even Taylor Knibb takes time off, best pro triathlon performances of 2023, and Colorado's Ride: Like No Other.
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 ucan.co/discount/303UCAN/ or ucan.co
In Today's Show
Endurance News - Even Taylor Knibb Takes an Off-Season, Best Pro Triathlon Performances of 2023 What's new in the 303 - Colorado’s Ride: A Bicycle Tour Like No Other Tip of the Week - Triathlete’s Complete Guide to Hip MobilityEndurance News:
Yes, Even Taylor Knibb Takes an Off-Season
The Best Pro Triathlon Performances of 2023
What's New in the 303:
Colorado’s Ride: A Bicycle Tour Like No Other
By Kate Agathon (Campus Cycles)
Tip of the Week:
Triathlete’s Complete Guide to Hip Mobility
Stay tuned, train informed, and enjoy the endurance journey!
-
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 ucan.co/discount/303UCAN/ or ucan.co
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.
https://giddyupmultisports.com/
Endurance News:
Lance Armstrong Reveals Secrets to Passing Drug Tests
What's New in the 303:
Driver faces felony charge in death of cyclist Magnus White
Tip of the Week:
What lies beyond the finish line? Some Colorado athletes report a big, empty feeling.
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 TriDot Pre Season Project
Learn more about RunDot Pre Season Project
More information on RichSoaresCoaching.com
-
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 ucan.co/discount/303UCAN/ or ucan.co
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:
IRONMAN 70.3 Indian Wells 2023: Red letter day for Norway as they dominate at La Quinta
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
Indian Wells 70.3 - 2023 Race Film
TRIDOT AND IRONMAN JOIN FORCES TO PROVIDE ATHLETES AN UNPARALLELED TRAINING EXPERIENCE
- 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."
Strava introduces messaging
The problem with Strava messaging is not Strava messaging, it's an environment where women don't feel safe exercising alone or existing online
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 racesVideo:
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
Wahoo Frontiers: Heather Jackson
-
The cork pulled on IM Cork, Sub 29 for Gold in Paris, why does Joe Skipper call HYROX the best sport and some big names racing 70.3 Indian Wells.
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 ucan.co/discount/303UCAN/ or ucan.co
In Today's Show
Endurance News - IM Cork on ice, Sub-29 minute Run to win Gold, What is HYROX and why does IM Champ Joe Skipper think it's the best sport he's ever taken part in; big names at 70.3 Indian Wells What's new in the 303 - Best of 2023….so far Video of the Week - Joe Skipper gets destroyed by HYROXEndurance News:
Cork Ironman to ‘take hiatus’ in 2024 after two competitors die in race
Blummenfelt says sub-29 minutes run needed to strike Olympic gold in Paris
Sam Long back to defend his IRONMAN 70.3 Indian Wells title
Video of the Week:
Joe Skipper calls HYROX “the best sport I’ve ever taken part in” after debut in London
PRO IRONMAN vs HYROX!
-
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 ucan.co/discount/303UCAN/ or ucan.co
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 ListEndurance News:
How the Turkey Trot Became the Most Popular Race in America
Sebastian Kienle fourth in final race before retirement as it turns into a duathlon
IRONMAN Cozumel 2023: Chevalier triumphs, Kienle bows out and Frades retains crown
What's New in the 303:
Record number of runners participate in 50th annual Turkey Trot in Wash Park
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!
- Visa fler
