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Episode #467 Mark Allen's Crucial Role of Rest
Welcome
Welcome to Episode #467 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.
It's our post-Thanksgiving show and we are thankful you are here. If you thought the cranberries, mash potatoes and pumpkin pie made the meal, wait until you see what we've been cooking up. Your post-Thanksgiving treat is expert tips from 6-time IRONMAN World Champion and the athlete named Best Endurance Athlete of all time by ESPN. Coach Mark Allen is going to share his tips on how to use this time to set the stage for your best race season in 2025.
Quick Intro Mention:
Zed Pitts and others sharing feedback on last week's Building Powerful Habits discussion.
Zed is such an amazing example of steadfastness, inspiration, and grit! I recently interviewed him on the Grit2Greatness Endurance Podcast and can’t wait to share more of him on Monday when it drops so everyone be sure to check it out!
Congrats to those who raced Ironman Cozumel last weekend
Taking IMU Certification and eager to bring some of the information to future episodes
Me too! I’m really loving the format of having experts and masters sharing together in the same space. The experts are bringing in the most updated information and science and the masters share their incredible experience and wisdom. It’s truly a winning combination.
I’m finding that every certification course I take expands my knowledge. USAT Level 1, USAT Short and Long Course, TriDot all added layers or really expanded my thinking. Each gave me concrete tools.
Evolution of Triathlon - 100%
Hydration - 100%
Running Mechanics - 100%
Cycling Mechanics - 100%
Swimming Mechanics - 100%
Sports Nutrition - 100%
Principals of Exercise Science 50%
Data Driven Training Part 1
Data Driven Training Part 2
Adjusting Training
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
Announcements
Ask A Coach: Powerful Habits for Triathlon Success
At The Races: T100 World Champs Results and
There are incredible deals at Blueseventy’s Black Friday sale!
Save 25% on everything at Blueseventy.com plus even deeper savings on select items
50% off Sprint wetsuits!
50% off ALL goggles!
And 40% off Fusion wetsuits!
Blueseventy Black Friday sale ends December 3rd!
Announcements:
Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. As you will hear in our upcoming interview with Coach Mark Allen, this is the time of year to take a break from the training and do other things that keep you active.
We are going to explore a different winter sport or activity each week in December.
Dec 6: Skiing; downhill, cross country classical, skate skiing, skimo
Dec 13: Indoor Cycling and FulGaz Group Rides
Dec 20: Hiking and snowshoeing
Dec 27: Indoor rowing and wall climbing
Indoor Cycling with FulGaz - December 10th we are gearing up for winter training. Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course while getting their bike sessions done.
Virtual Group Ride Schedule
Dec. 14 - IM Nice 8am MT (Rich Lead)
Dec. 21 - IM Kona 8am MT (April Lead)
Dec. 28 - IM Cozumel 8am MT (PB and Jelly)
Grit2Greatness Coaching -
Maybe not this show, but we should probably think about how we want to handle the launch announcement and the assets (social, website, etc.). ← Super excited for the potential!
Ask A Coach: Mark Allen on Recovery
#463 - Reset Recovery - Why It's Important to Take a Short Break?
#464 - Strategy Inputs - Reflection, SWOT, greatest levers, what's calling you
#465 - Designing your Blueprint - How your strategy informed priorities and areas of focus. Camps, blocks, TPS
#466 - Powerful Habits -
#467 - Hall of Fame triathlete, 6X IM WC Coach Mark Allen to helps us pull it all together and help frame how to approach your training this time of year between seasons.
Recovery
Why should you take a break? Adrenal reserves and the water table example.
When should you take a break?
How long should you take a break and how much training?
What you learned as a professional triathlete? And/or, what are the professionals doing this time of year?
Reflect
How to reflect?
What is the purpose, or what is the goal?
How might reflecting inform next year's plan?
Training
What should be our focus?
What are the goals?
What should we avoid?
Winter Activities
Are there winter activities that complement the athletic demands of triathlon? If so, what?
Making indoor training engaging. What do you see in the market that helps athletes sticking to their training during the winter?
What habits do you like to see athletes develop this time of the season?
Let’s get into our interview with Coach Mark Allen!
303Triathlon News and Updates:
TBD
We can discuss the upcoming 70.3 Worlds in Taupo, New Zealand. I would love to ask you, if you could do an IM 70.3 anywhere, where would it be and why?
Cool. We may browse the Ironman calendar and the FulGaz library.
April’s Dad Joke→ I might add in the beginning or closing, it’ll be a surprise! ;)
Closing:
Thanks again for listening this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!
Stay tuned, train informed, and enjoy the endurance journey!
Train With Coach Rich:
Coach Rich Soares
Rich Soares Coaching
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Train with Coach April:
Coach April Spilde
Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
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Episode #466 Thankful for Powerful Habits
If consistency is the key to effective training, habits are the key to keeping training consistent. Join us as we dive into how to create powerful habits that lead to transformative outcomes and break habits that are holding you back.
Shoutouts to: @genucan @ironmantri @coloradosride @303triathlon @tridottraining @tridottrainingsystem @april_spilde#ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
Announcements Ask A Coach: Powerful Habits for Triathlon Success At The Races: T100 World Champs Results andAnnouncements:
Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. You have the blueprint for your plan, you will soon be armed with the habit building formula and next month we're going to start training for next season together. We are going to explore a different winter sport or activity each week in December.
Dec 6: Skiing; downhill, cross country classical, skate skiing, skimo
Dec 13: Indoor Cycling
Dec 20: Hiking and snowshoeing
Dec 27: Indoor rowing and wall climbing
Indoor Cycling with FulGaz - December 10th we gearing up for winter training and giving you as much help to get through months of indoor riding as we can. We are excited to bring Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course whilst getting their bike sessions done.
We will also create group rides and custom course segments and more to keep you engaged all year round, particularly during winter. Training on FulGaz is the closest thing to riding outside as you can get, athletes can dial in their weight, bike weight, CdA, rolling resistance and more. No drafting, no powerups so they will get a realistic perspective on their potential bike split times.
Black Friday Deals -
Wahoo Kickr Snap Smart Trainer $199 on REI.com
Xterra Volt Long Sleeve: $109
Ask A Coach: How to create powerful habits?
Last week we had a great discussion on creating a blueprint for your 2025 season. We considered
Strengths can open up opportunities for different types of races. If you are a strong cyclist and climber, you might excel on courses like Coeur d'Alene. A strong swimmer could take on an Oceanside or Escape from Alcatraz. If your weakness is open water or ocean swimming, Escape from Alcatraz is probably not your race, but maybe a down river swim like IM California or Chattanooga are.Deciding on A Race, etc
Where are you on your journey? What is inspiring you? What do you want to accomplish? Where are you going with this? What distance?Training Blocks
Connect back to the strategy, weaknesses and opportunities What has the greatest leverage on your season? Spend a month focusing on developing your weakest disciplineCamps or Pool School
If your greatest weakness is swimming, sign up for a Pool School and do a focus on perfecting your swim for block If your greatest weakness is bike speed or hills, do a bike camp, train for the triple bypass or century. If your weakness is your run, get a formal gait analysis and attend a running clinic.Once you have the plan to put together your best season, you now have to implement it. If your plan requires changes like adding a strength routine, incorporating new drills, being more consistent, getting more sleep, or a multitude of other new habits, you need to be equipped with the 411 on building bullet proof habits or a habit home run!
To help us roll through this, I'm (Rich) going to ask the expert (April). Here we go.
What is a habit? And how do they affect our thoughts and behavior? What are some examples of habits that triathletes either could or should have? Or put differently, what are the common places habits manifest in our triathlon rhythms? What is a Habit Loop? How can we best evaluate our current triathlon habits? And identify where to improve? Building a new habit Breaking an old habit? As coaches, what are the most common habits you like to see your athletes building or breaking?303Triathlon News and Updates:
Alistair Brownlee has announced this morning his retirement from professional triathlon, following his podium finish at the Dubai T100 Triathlon World Championship Final on Sunday.
Train With Coach Rich:
Coach Rich Soares
Rich Soares Coaching
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Train with Coach April:
Coach April Spilde
Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
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Saknas det avsnitt?
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Take the next step in the Transition Season with creating your blueprint for 2025. Here to help us create our blueprint are two fabulous triathlon coaches, Julie McPhilomy and Tony Washington.
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Episode #464 Strategize for 2025
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
Announcements:
It's official - Coach April Spilde is the new co-host of the 303Endurance Podcast - April brings her years of experience as an athlete and coach, her passion for helping others and her amazing podcast voice. If you are just tuning in, April also has her own podcast called Grit2Greatness Endurance.
Transition Season Webinar - Join us next Tuesday 6-7p MT for an informational discussion and deep dive on how to think about the time between your 2024 and 2025 race season. We will be talking about the importance of taking a break for a reset, including the why, when and how to spend that time. What inputs to consider in your strategy for next season, how to take that strategy and turn it into a plan, and how to create habits that allow you to execute that plan in 2025.
Join 303Triathlon for an informative webinar on taking time to reflect, recharge and RESET. Join Zoom Meeting
https://us06web.zoom.us/j/84235253123... Meeting ID: 842 3525 3123
Passcode: 508467Upcoming Podcasts in November - Stay with us throughout the month of November as we unpack the Transition Season. Last week we kicked things off with the why, when, what and how of taking an end of season reset. This week we are discussing how to strategize for next season. Next week we discuss how to create your 2025 season plan and we'll wrap up the month with how to develop the habits that lead to goal achievement. We also have 6X IM World Champion Coach Mark Allen joining us later this month to share his insights on this very important time of the year.
Ask A Coach:
#463 - Recap of the RESET discussion last week
Why It's Important to Take a Short Break?
Continuous training without a break can lead to burnout, overuse injuries, and diminished performance. Your body needs time to repair the micro-damage caused by intense workouts, while your mind requires a chance to rejuvenate. This period of rest not only prevents chronic fatigue but also sets the stage for future gains.
When to Take It?
The best time for a break is right after your last race of the season. Your performance has peaked, and pushing further can result in diminishing returns. Listen to your body and give yourself permission to step back.
How Long to Take It?
A break of 2-4 weeks is ideal. This length of time allows for sufficient physical and mental recovery without compromising fitness. It strikes a balance between rest and staying active enough to avoid becoming sedentary.
What to Do / Not Do During this break?
Engage in low-intensity activities like yoga, walking, or leisurely swimming. Avoid high-intensity workouts that can stress your body. Focus on hobbies, spend time with loved ones, and enjoy the simple pleasure of movement without the pressure of performance.
Reflection - What went well? What could be improved? Envision your goals for the next season. This process of reflection helps in setting more informed and achievable targets.
April - I’ll add here too that getting a list of good reflection questions makes all the difference. Sometimes the difference between good and GREAT results and making meaning is asking a powerful question, so here’s a list of thought-provoking questions I recommend adding to your repertoire:
What is my "why"?
Why am I dedicating a significant portion of time, money, and energy to this training?
What is the deeper motivation driving my training? Is it personal growth, the challenge, the community, or something else? Understanding your "why" can help you stay focused and consistent, especially during tough training sessions and months of training and racing.
What are my biggest weaknesses in each discipline?
While it's important to focus on strengths, identifying weaknesses can help you target specific areas for improvement. Are you a strong swimmer but a weak cyclist? Or perhaps your running form needs more technical work?
How can I manage training with other life priorities?
When do you need to prioritize training and when can you counterbalance the other areas of your life: family, work, business, vacation time, and rest.
What is my ideal race day experience?
Envisioning your ideal race day can help you set specific goals and develop a race strategy. What does it look like to feel confident, strong, and energized on race day?
How can I use my past experiences to inform my future training and racing?
Reflect on your past races and training seasons. What worked well? What didn't? By learning from your experiences, you can make informed decisions about your future training and racing.
By pondering these questions, you can gain valuable insights into your motivations, goals, and training strategies.
Update or Create Values Inventory or Personal Mission Statement
Revisit your core values and personal mission statement. This is a powerful exercise in aligning your training and life goals with your personal values.
#464 - STRATEGIZE
Personal SWOT - Take 30 minutes to make a list of your strengths, weaknesses, opportunities and threats to your training and racing goals. This will give you a foundation for creating a blueprint for next year. Your SWOT will be unique to you, which means what it reveals in terms of your
April - I’ll share my personal SWOT experience here and what I learned.
Priorities and Commitments - Life is a balancing act and we all have commitments and priorities that need to be taken into account. What are those big rock priorities for you? What commitments are already in place or pending for next year? Go back to your SWOT and look at the Risks and Threats, you may find there are priorities and commitments.
Inspirations and Risks - Listen to your heart. I recently heard an athlete say, I’m considering Boulder 70.3 and Galveston 70.3. I'd really love to race in Boulder but the altitude scares me and I'm not sure I can prepare for it. If you have a race that inspires you, it will fuel your drive. By carefully strategizing, planning for the challenge and putting in place the habits to execute your training - you'll be ready!
You Support Team - Who's in your corner? Who's support do you need? Share your goals with your spouse or partner, your parents or kids, your boss. Let them know and let them know how you plan to balance your commitments and what you need from them. Invite them to be on your journey, follow you on social media, invite them to your races. You communicating with them will build your support and help you identify any hidden risks or undiscovered commitments.
Budget
Talk to your accountant and your spouse now. Let them know what races you want to do, what equipment you need to do those races, what nutrition and other expenditures like travel, etc. To have longevity in the sport and marriage, don't commit to anything you can't afford.
Next week in episode #465 we will give you a blueprint for how to put together your 2025 Race Plan.
303Triathlon News and Updates:
T100 Triathlon Pro & Age-Group Triathlon Events | T100 Triathlon
Dubai T100 Pro Series Championship November 16th
Watch free on PTO+ App
Leaderboard T100 Triathlon World Tour Pro Racing | T100 Triathlon
Local races are open for registration:
Without Limits has opened their calendar and some of those races like Xterra Lory will sell out fast.
Without Limits Productions | Triathlon
BBSC has also announced their schedule
BBSC Endurance - Destination Triathlons and Races
IRONMAN Boulder 70.3 June 14
IRONMAN 70.3 Boulder - Anything Is Possible
Closing:
Thanks again for listening this week. Please be sure to follow us @303triathlon and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!
Stay tuned, train informed and enjoy the endurance journey!
Train With Coach Rich:
Coach Rich Soares
Rich Soares Coaching
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Train with Coach April:
Coach April Spilde
Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
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Episode #463 Kona Recap and The Reset
Sunday, May 24, 2020
6:59 AM
Welcome
Welcome to Episode #463 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion.
As the triathlon comes to a close, it’s time for athletes to embrace a phase often overlooked—taking a break. For triathletes driven by goals, this may sound counterintuitive. However, downtime is not only essential but also beneficial for your overall performance and well-being. Whether you’ve just crossed your last finish line or are planning your next race, here's why taking a break could be the secret to your success.
Shoutouts to: @genucan @ironmantri @coloradosride @ @303triathlon @tridottraining @tridottrainingsystem
#ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
A new season, new month and a new theme - Transition Season and the Reset Triathlon News/Updates - Kona recap, highlights, results and reflections Bill's Spain TripBill's Spain Trip:
Bill, bienvenido amigo. Welcome back from your Spain trip. I've been reading your posts. They were amazing and totally drew me in. I want to read one paragraph from your Castles to Coast Pt 2 post.
My memories of the coastal towns of Cadaques and Port De la Selva are similar but vastly different.
On our off day we visited Cadaques, a time capsule of isolated living only visited by boat until a few decades ago. A city besieged by Pirates and homes carved into cliffs and protected by a curiously thick wall. Behind them citizens flourished and created one of the most stunning alters I have ever seen. Hidden stories intermingled with traditional Catholic lore. The subliminal messages and hidden figures saved for future generations to know these original artists were more worldly than not. They questioned status quo and were curious about more than religion.
Protected by a similar harbor, Porta De la Selva feels more business like, full of fishing boats and those who rely on the catch of the day more than the catch of a bus or car. Gorgeous as well and the finish or our ride on day five.
You mentioned leaving "50,000 miles of cycling history" in Barcelona. Can you elaborate on the significance of this milestone for you?
Your carbon soles saw their last daylight on the sands of Barcelona. How did it feel to retire them in such a memorable location?
You described travel as feeling rather than seeing. Could you share a specific moment on this tour that encapsulated this sentiment?
What were some of the standout local experiences or interactions you had while meandering through the back streets and alleys of Barcelona?
The architecture and vibrancy of Barcelona left a strong impression on you. What about Gaudi’s work do you find most captivating?
You mentioned the 1992 Olympics' influence on Barcelona. How do you think this has shaped the city's modern character and infrastructure?
Your journey took you from the coast to the mountains. Which part of the route left the most lasting impression on you and why?
The camaraderie among your group was a highlight. How did the diverse backgrounds of the participants and guides enhance your experience?
You visited various historical sites and indulged in local culinary delights. Was there a particular dish or drink that stood out to you?
Reflecting on this trip as a potential gateway to a new lifestyle, what lessons or insights have you brought back that could influence your life in Winter Park?
What are the different types of bicycles available on EF Adventures tours in Spain, and how do they cater to varying skill levels?
Can you describe the typical itinerary of a week-long bicycle tour with EF Adventures in Spain?
What are some of the must-see landmarks or attractions that cyclists get to experience on these tours?
How does EF Adventures ensure the safety and comfort of participants during the tours?
What kind of support and guidance do participants receive from EF Adventures guides throughout the tour?
Kona Summary:
Race Highlights:
Winner: Patrick Lange (GER) with a course record time of 7:35:53.
Second Place: Magnus Ditlev (DEN) finishing in 7:43:39.
Third Place: Rudy Von Berg (USA) with a time of 7:46:00.
Notable Performances: Sam Laidlow (FRA) set a new bike course record with a time of 3:57:22 but struggled during the run. He finished in 18th place.
Other Top Finishers: Leon Chevalier (FRA), Menno Koolhaas (NED), Gregory Barnaby (ITA), Cameron Wurf (AUS), Kieran Lindars (GBR), Kristian Høgenhaug (DEN), and Matt Hanson (USA).
Post-Race Reactions:
Patrick Lange: Celebrated his third Ironman World Championship title and expressed gratitude for the support3. He highlighted the importance of perseverance and mental strength.
Magnus Ditlev: Praised Lange's performance and shared his excitement about finishing second. He emphasized the tough competition and the incredible atmosphere in Kona.
Rudy Von Berg: Was thrilled to be the first American on the podium in a decade. He thanked his supporters and coaches for their unwavering belief in him.
Sam Laidlow: Acknowledged his bike record but admitted his disappointment with the run. He vowed to come back stronger and learn from the experience.
Leon Chevalier: Expressed satisfaction with his performance but noted the need for improvement in future races3.
The race was filled with drama, records, and inspiring performances, making it one of the most memorable Ironman World Championships in recent years.
Ask A Coach: Transition Season and the Reset
Watching the Ironman World Championship this past weekend, I was reminded that the sun is setting on the 2024 triathlon season. As the triathlon comes to a close, it’s time for athletes to embrace a phase often overlooked—taking a break. For triathletes driven by goals, this may sound counterintuitive. However, downtime is not only essential but also beneficial for your overall performance and well-being. Whether you’ve just crossed your last finish line or are planning your next race, here's why taking a break could be the secret to your success.
Why It's Important to Take a Short Break?
Continuous training without a break can lead to burnout, overuse injuries, and diminished performance. Your body needs time to repair the micro-damage caused by intense workouts, while your mind requires a chance to rejuvenate. This period of rest not only prevents chronic fatigue but also sets the stage for future gains.
When to Take It?
The best time for a break is right after your last race of the season. Your performance has peaked, and pushing further can result in diminishing returns. Listen to your body and give yourself permission to step back.
How Long to Take It?
A break of 2-4 weeks is ideal. This length of time allows for sufficient physical and mental recovery without compromising fitness. It strikes a balance between rest and staying active enough to avoid becoming sedentary.
What to Do / Not Do During this break?
Engage in low-intensity activities like yoga, walking, or leisurely swimming. Avoid high-intensity workouts that can stress your body. Focus on hobbies, spend time with loved ones, and enjoy the simple pleasure of movement without the pressure of performance.
Reflection and Envisioning Use this time to reflect on your season. What went well? What could be improved? Envision your goals for the next season. This process of reflection helps in setting more informed and achievable targets.
Update or Create Values Inventory or Personal Mission Statement
Revisit your core values and personal mission statement. This is a powerful exercise in aligning your training and life goals with your personal values. Updating these can provide a fresh perspective and renewed motivation as you transition back into training.
Summary
Taking a few weeks to reset and recover is a strategic move that ensures you come back stronger, both physically and mentally. Embrace this downtime as an integral part of your training cycle—your future self will thank you.
Stay tuned, train informed and enjoy the endurance journey!
Train With Coach Rich:
Coach Rich Soares
Rich Soares Coaching
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Train with Coach April:
Coach April Spilde
Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
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The 303 Endurance Podcasts preview of the 2024 Ironman World Championship in Kona. Who the experts are picking and how that informs our picks. T-100 Vegas pro race and how we faired with our predictions. Plus, Ask-a-Coach we cover overtraining and race day anxiety.
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
T100 Las Vegas - Our picks vs the actual results and how the IMWC Kona featured athletes, pro field, podium contenders and odds, our predictions Ask A Coach - Times 2 Shout outs!SHOUT OUTS
Caroline Young-Henry had a gutsy race and 70.3 NC. 2 minutes from her predicted RaceX predicted time Stephanie Heitkemper and Isabelle Gallouin racing IM CA on Saturday Coach Kurt Madden, Team Agar and everyone else racing at the IMWC in Kona on SaturdayClosing:
Thanks again for listening this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!
Stay tuned, train informed and enjoy the endurance journey!
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Train with Coach April:
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
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Episode #461 Preventing/Rehabbing Injury
Sunday, May 24, 2020
6:59 AM
Welcome
Welcome to Episode #461 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and standing in for Bill Plock is my good friend and last week's guest interview, Coach April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.
Coach April Spilde
Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
Feature Interview with Megan Davis, Board-Certified Orthopedic Clinical Specialist Triathlon News/Updates - T-100 Vegas Ask A Coach - Two Coaches Two Questions Two AnswersFeature Interview: Megan Davis
Dr. Megan Davis is a Colorado native moving back to the Denver area after completing her bachelor’s degree in Exercise Science from Central College in Pella, Iowa and her Doctorate in Physical Therapy from A.T. Still University in Mesa, Arizona. Megan’s passion for Physical Therapy started when she developed a love for learning about the human body in her college anatomy course in high school as well as playing many competitive sports. She continued on to play collegiate tennis and basketball where she underwent multiple injuries and physical therapy herself.
Meet Dr. Megan Davis, a Proud Mend Colorado Doctor
303Triathlon News and Updates:Ruth Chepngetich of Kenya sets women's world record in Chicago Marathon - CBSSports.com
How to watch the free PTO T100 Vegas livestream
The women’s race kicks off at 8:15 a.m. Pacific/11:15 a.m. Eastern Saturday, October 19, with the men’s race following at 2:00 p.m. Pacific/5:00 p.m. Eastern. The PTO T100 Vegas livestream will be free to watch live on Outside TV, and Outside+ members can view the race on demand after the finish anytime, on any device.
Rich
Women
Taylor Knibb India Lee Flora DuffyApril
Paula Findley Lucy charles barkley Anne HaugMen
Sam Long Kyle Smith Martin Van ReilApril
Sam Long Allistair Brownlee Jason WestTrain With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Train with Coach April:
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
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Episode #460 Grit2Greatness
Sunday, May 24, 2020
6:59 AM
Welcome
Welcome to Episode #460 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion.
Shoutouts to: @genucan @ironmantri @coloradosride @adaptiveadventures @303triathlon @t100 @teamagar @velofloprojekt @daretotri @tridottraining @tridottrainingsystem
#ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach #askacoach
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
Feature Interview with April Spilde Cycling News/Updates - Shadow Mountain Bike Park in Conifer - no go on chairlift Triathlon News/Updates - World Triathlon and PTO 12-Year Deal; T-100 Vegas Ask A Coach - How long for the marathon long run?Feature Interview: April Spilde
Our guest this week is Coach April Spilde of the Grit2Greatness Podcast. As a trailblazer in the world of personal development, April has dedicated her life to helping individuals unlock their true potential and harness the power of resilience. In this episode, she'll share her journey, insights, and actionable strategies to turn challenges into steppingstones toward greatness. Get ready to be inspired!
https://podcasts.apple.com/us/podcast/grit2greatness-endurance-podcast/id1705703837
April Spilde (@april_spilde) • Instagram photos and videos
303Cycling News and Updates:
Jeffco planning commission casts unanimous vote against proposed 250-acre Conifer bike park
303Triathlon News and Updates:
World Triathlon and PTO announce 12-year strategic partnership to grow the sport
World Triathlon, T100 Tie-Up Brings Us Full Circle
Ask A Coach:
Paul -Just completed 70.3 NY and is now training for a marathon in December. Can I train up to 20 miles? I tend to start feeling foot pain in the last 6 miles.
If you are straining for a straight marathon and running is 50% or more of your total training, 20 miles is a typical longest run in the build for a marathon If you have a substantial of swim and bike volume you can maybe get away with 16 The foot pain at the end of a marathon is not uncommon, but it is a signal that you need foot strength development Foundation work with Erin Carson Pulling the yoga mat with your toesTrain With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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Episode #459 Crank Around the Clock
Welcome
Welcome to Episode #459 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion.
Shoutouts to: @genucan @ironmantri @coloradosride @adaptiveadventures @303triathlon @tridottraining @tridottrainingsystem
#ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
Cycling News/Updates - Crank Around the Clock Triathlon News/Updates - IMNY703, Chattanooga, T-100 Ibiza Ask A Coach - What makes someone an athlete?303Cycling News and Updates:
Crank Around The Clock - A fundraising ride and 12 hour challenge - Colorado
09/28/2024 06:00 AM - 06:00 PM MT
Location
Chatfield State Park Swim Beach
Littleton, CO 80125
Bicycle Colorado's Events Calendar - Find your joyride
303Triathlon News and Updates:
https://t100triathlon.com/ibiza/pro/
2024 Ibiza T100 Pro Triathlon Race Results | PTO (protriathletes.org)
2024 Ironman Chattanooga Pro Triathlon Race Results | PTO (protriathletes.org)
US triathlon superstar Sam Long almost BLEW crucial Ironman victory – without even knowing it
IMNY703 - Shout out to my athlete Paul Hunziker for getting PRs across the board on a day with a rough swim and cool rainy weather all day.
Ask A Coach:
What is an athlete?
Last Friday I took the USAT Paratriathlon Level 1 coaching certification course.
Taught by L3 Chris Palmquist and Melissa Mantek Classifications PTWC 1-2Ptwc1 - no core muscle strength and get a head start (2-3 minutes)
Ptwc2 - some core strength
PTS 2-5 (why no 1) PTVI 1-2 1 black out completely blind and then where black out goggles and glasses (head start) Multi factor rubric to classify Swim, Bike and Run rules, equipment… Alyssa Seely does not like to be helpedAdaptive Adventures
So when I look at the question what is an athlete? My answer to that is the one who most consistently acts like an athlete. Trains like an athlete. Thinks like an athlete. An athlete doesn't have to have all four limbs and all 10 fingers to be an athlete those don't make an athlete. The mind and the decisions, actions, behaviors and habits make an athlete.
Which brings me to a challenge to our listeners.
If you are gifted with the ability to be active and participate in running, cycling, triathlon, swimming, don't take advantage of it while you can. Instead of "I have to" you say "I get to". Reframing is a powerful tool. When you are on the run of your IRONMAN, instead of saying "I have 4 long more hours on this course, poor me", Instead remind yourself of how far you have come to get to this point. How many months of training, the long training days. Say to yourself, "I only have 4 short hours before this journey is over, soak it in".Also, as you think about the end of your season and you think about how you are going to spend the next few months, remind yourself if you are gifted and fully abled think about how you want to spend your time.
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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In Today's Show
Cycling News/Updates - The Pros Closet and it's impact bike industry Triathlon News/Updates - IMWC, Boston Qualifiers Ask A Coach - Nice DNF303Cycling News and Updates:
The Pros Closet closing doors
Michael Bowers from Campus Cycles
Bicycle Transit Systems to Acquire BCycle from Trek
303Triathlon News and Updates:
How was the 2024 Ironman World Championship so different?
2025 Boston Marathon cut-off time rises to nearly seven minutes
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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Episode #457 IM World Championship Nice, France
Sunday, May 24, 2020
6:59 AM
Welcome
Welcome to Episode #457 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 - Upcoming bike events in Colorado Triathlon News/Updates - IM Nice Report Ask A Coach - Strategy for 70.3 World Champs Marbella Spain303Cycling News and Updates:
https://www.bicyclecolorado.org/events-2/event-calendar/
303Triathlon News and Updates:
Nice's Triathlon History
The Course
Expected Times
Previous Women's Podiums
Pro Start List
Predictions
Ask A Coach:
I raced 70.3 Wisconsin and qualified for 70.3 Marbella, Spain World Championships. I need a break but also want a strategy that puts me at my fastest and most competitive self by next November.
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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Episode #456 AI in your Training Plan - Help or Hype?
Shoutouts to: @genucan @ironmantri @coloradosride @303triathlon @tridottraining @tridottrainingsystem
#ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
Cycling News/Updates - Velofloprojekt Podcast, Cycling vs Walking Triathlon News/Updates - IRONMAN CEO Scott DuRue attends Orlando Pool School, AI in Training Plans - Help or Hype? Ask A Coach - How much time should I have between a 70.3 and IRONMAN?303Cycling News and Updates:
Zed Pitts released this weeks Velofloprojekt podcast about our interview with 303 Endurance Podcast. He sang our podcast jingle with Ponchoman. He just finished the Gran Fondo Whistler
https://open.spotify.com/episode/3hksoBi4NnHoxw6aZaXrno?si=CdCwCRN-TcKowOQKkzNVmQ&t=1109
Cycling Burns More Than Double the Calories of Walking—and Other Differences Between the Two Workouts - https://www.msn.com/en-us/health/other/cycling-burns-more-than-double-the-calories-of-walking-and-other-differences-between-the-two-workouts/ar-BB1qYNgG?ocid=msedgdhp&pc=HCTS&cvid=b7ad295571fc4c1c90a0d6de8d72c35b&ei=14
Joint Impact
Joint impact with walking is greater than joint impact with cycling, McDowell says. “When walking, you experience greater forces on your body. This includes the force of gravity pushing down on your entire body weight, as well as a force called ground reaction force, which is essentially the force of the earth pushing back up against your body,” she says.
On the contrary, when cycling, you are offsetting some of these forces because you maintain a seated position with a portion of your bodyweight in your arm/hands on the handlebars, McDowell says. This reduces the load on the lower body, so large joints like hips, knees, and spine receive comparably less impact.
VO2 Max
In healthy but untrained individuals, regular walking at moderate intensities can lead to a modest improvement in VO2 max. However, the VO2 max benefits of cycling can be greater than the VO2 max benefits of walking, because cycling can generally be performed at a higher intensity for longer durations than walking, McDowell says.
“It’s a lot harder to create progression with walking, because there’s a limited capability to increase before it turns to a running cadence,” McDowell says. Cycling, on the other hand, lends itself to higher intensities for longer periods of time, thus it creates more room for improvement than walking does.
Calories Burned Cycling
*Based on a one-hour workout for a 150-pound person
Light Intensity: Cycling at about
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Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
Cycling News/Updates - Vuelta, Paracycling Fact Triathlon News/Updates - More medals than Michael Phelps, Paratriathlon Results, The Swim is Cancelled Ask A Coach - Why different running paces?303Cycling News and Updates:
Vuelta Rankings
Visma | Lease a Bike and Kuss also suffered a heavy blow in the Vuelta
Kuss, who won the Vuelta last year, seemed to be in better form during the last mountain stages. He had been close to the top ten for some time, and it was only a matter of time before the American entered the top of the standings. However, on Thursday, Kuss finished 44th, ten minutes behind stage winner Urko Berrade and, more importantly, 3 minutes and 20 seconds behind the group of general classification contenders.
Landa and Kuss—who were also accompanied by riders like Adam Yates, Christián Rodriguez, and Guillaume Martin—suffered a blow in the overall standings. Landa dropped from fifth to tenth, and Kuss remained in twelfth place, but his gap to the tenth position has now increased to over four minutes. A setback for Visma | Lease a Bike, which, after the withdrawal of Wout van Aert, had put all its hopes in Kuss achieving a top-ten finish.
Belgian cyclist Wout van Aert will not race again this season after a crash in the Vuelta a Espana, his team Visma Lease a Bike said on Thursday. The 29-year-old suffered a serious knee injury following a crash during a descent in stage 16 of the Vuelta on Tuesday.
Team leader Grischa Niermann explains that Attila Valter, an early breakaway rider, dropped back to minimize the damage for the dropped Kuss. "Unfortunately, it turned out that Sepp had an off day. After today, he is still in twelfth place in the general classification, but the gap to the tenth place has widened. We will assess what is possible day by day in the final weekend. We can make many plans, but in the end, the legs have to be able to execute them," said the German in a press release.
Paralympic Cycling Fact - Paralympic cycling was developed in the early 1980s as tandem cycling for visually impaired athletes, with a sighted pilot at the front. Since then, the sport has grown to accommodate other disabilities, expanding the types of bikes used: standard bicycles, handcycles, tricycles and tandems. There’s a bike for each different type of disability, adapted to suit the athlete’s needs.
303Triathlon News and Updates:
This Paralympic Swimmer Has More Medals Than Michael Phelps
Paralympics Paratriathlon results: ALL the medal winners at Paris 2024
The Swim is Cancelled for Harvest Moon
Watch for potentially harmful algae bloom in Boulder Reservoir
Sep. 4—Boulder officials warned residents Tuesday about a potentially harmful algae bloom in Boulder Reservoir.
Officials advise residents to stay out of the water and not allow dogs in the reservoir as cyanobacteria may produce toxins at elevated levels that are harmful to people and pets, according to a press release. Cyanobacteria may look like thick pea soup, spilled bluish-green paint on the water's surface or a thick mat of foam along the shoreline. According to the release, generally, the long stringy, bright green stands that appear either slimy or cottony, or are mustard yellow in color are not the potentially harmful type of algae.
Boulder workers are coordinating with the Northern Colorado Water Conservancy District workers on the response to this cyanobacteria bloom, as they use the reservoir to deliver water to downstream users. Boulder Reservoir is not currently being used by the city as a drinking water supply, according to the release.
While the swim beach at the reservoir is closed for the season, watercraft are still allowed on the reservoir, according to the release.
Ask A Coach:
Ask a Coach: Why run at slower and faster paces?
September 5, 2024|Ask A Coach, Recent Article
https://303triathlon.com/articles/f/ask-a-coach-why-run-at-slower-and-faster-paces
Athlete: "I've been running a couple of times per week to stay in shape. I've just started a triathlon training plan and noticed that the prescribed paces are either slower or faster than I am used to running. Should I continue to run at the paces I'm used to, or should I adjust to these slower and faster prescribed paces?"
Bonus Tips:
Volunteer for races. This is a great way to learn how the mechanics of the race work. Volunteer for different roles like athlete packet pickup, transition area and aid stations. You will a learn a lot about what to do and what not to do. Integrate strength and mobility training consistently into your training. Without a proactive regimen of strength and mobility, we tend over use some muscles in our sagittal plane movements of running, cycling and swimming and neglect other muscles that need to be a part of that function. Don't guess about things like open water swimming in any distance race, or guess about nutrition and pacing at longer distance races. Work with a coach to prepare for racing in open water and making sure your nutrition and pacing plan will get you to the finish line.Closing:
Thanks again for listening this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!
Stay tuned, train informed, and enjoy the endurance journey!
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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Episode #454 Paralympics, Invictus, DoD Warrior Games
In Today's Show
Feature Interview - Zed Pitts Cycling News/Updates - Colorado's Ride wrap up; Triathlon News/Updates - Paralympics and a 303Triathlon update Ask A Coach - Starting a running program (after 40 years)Feature Interview - Zed Pitts
Zed Pitts is a dedicated US Army soldier who continues to serve with distinction, currently serving as a Signal Officer for the 407th Civil Affairs Battalion in Minnesota.
Zed Pitts is a role model and a leader in building a strong, well-connected, and active veterans community.
303Cycling News and Updates:
Recap Colorado's Ride
https://en.wikipedia.org/wiki/Para-cycling_classification
303Triathlon News and Updates:
https://www.triathlon.org/paratriathlon/categories
Ask A Coach:
Athlete (Matt) I'm 62 and I want to ease into training for triathlon. I used to run in high school and college, but really haven't run much since. I experienced a stress fracture and planter fasciitis when I was younger. It was partly that I may be prone to injury, but was running in Converse. I know having foot and leg strength is important and my PT gave me some exercises to do. How would you recommend I get started?
Coach (Rich)
Update your running shoes; modern with current foam tech; shoe type for your gait; Runner's Roost 3 shoes and treadmill If you have preventative PT prescribed workouts, that's a great place to start assuming the PT performed an athlete mobility and strength test to determine what you need Let's start with a thorough run gait analysis and see if there are any movement patterns that indicate functional weakness or range of motion issues Update strength and mobility program to work on issues revealed from the gait analysis After a few weeks of working on strength and mobility, start with slow and easy runs (zone 2 aerobic pace run 1 minute, walk 1, run 1, walk 1 for 1 mile. Slowly build until you can run 3 miles easy without stopping. Merge into a training plan with running volume and intensity appropriate for your experience and goals. Work with a coach to build your training plan. Continue doing strength and mobilityClosing:
Thanks again for listening this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!
Stay tuned, train informed, and enjoy the endurance journey!
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
-
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 - All about Colorado's Ride Days 1-4 Triathlon News/Updates - Blumenfeld wins European IM Championship Ask A Coach - Why use power?303Cycling News and Updates:
Vuelta Standings
https://www.lavuelta.es/en/rankings
303Triathlon News and Updates:
Kristian Blummenfelt crowed IRONMAN European Champion in Frankfurt just two weeks after competing in the Paris Olympics
Ask A Coach:
Riding with 2nd Lieutenant Zed Pitts - The VeloFlöProjekt. Helps military veterans find adaptive sports resources.
Doesn't like riding to numbers.
Objective way of knowing if something is off. Compared to HR. Compared to RPE. Assessing progress.
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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Episode #452
Cycling News/Updates - Ride For Magnus, Sepp Kuss to repeat at Vuelta?, Colorado's Ride Triathlon News/Updates - IM Frankfurt, Heart Health and Aging Triathletes, Locally - Outdoor Divas this weekend and Boulder Sunset next Ask A Coach - What should I do about my performance plateau?303Cycling News and Updates:
Photo by Ryan Muncy
Ride for Magnus - White Line Foundation - https://www.thewhiteline.org/
The White Line Foundation has identified three ways we can help on a local, state and national level. If you click on this the link you will be directed to a link to sign two emails and a petition.
1. A letter to Secretary Buttigieg demanding vehicle technology (already available) be mandated to detect cyclists and pedestrians making the car brake.
2. A letter to your local representative demanding tougher sentences on motorist killing cyclists.
3. A petition to fastrack the construction of a protected bike lane from Boulder to Lyons on Highway 36.
https://www.bicyclecolorado.org/ride-for-magnus/
Sepp Kuss Goes for the Repeat at the Vuelta a España—the Final Grand Tour of the Season
Colorado's Ride - https://coloradosride.com/
Exciting updates for the 2024 ride: A new day one (1) route option to ride to the "Molas Pass Return" A new day two (2) route option for those seeking more miles. A new day five (5) route with less miles on Hwy 160. A new camping venue in Pagosa Springs, CO. Durango Fairgrounds is allowing indoor camping for 2024, due to an outdoor town camping ban. As of July 1, 2024 the Silverton Express route has closed. The Molas pass route is expected to close August 1, 2024.303Triathlon News and Updates:
2024 Ironman Frankfurt European Championship Pro Preview
What a New Study Tells Us About Heart Health for Aging Triathletes
https://www.withoutlimits.co/coeuroutdoordivastriathlon
https://register.bbscendurance.com/event/boulder-sunset-triathlon-2024
Ask A Coach:
Last week's question was about the niggle turned into a season upending injury. Be patient, Be positive, Be creative
Peter: Coach, I have increased my training volume by adding more workouts to my schedule as I train IRONMAN 70.3 New York in 6 weeks. I'm doing 5 swims, 5 bike rides and 4 runs - about 16-20 hours per week. Initially I thought I was seeing an increase in performance, but recently I have plateaued across the board. I am also now dealing with an overuse injury with my hip. I am not doing any strength or mobility training. What do you advise?
Rich: Hi Peter, a couple of things stand out to me. First you are doing a fairly high volume of training, even for a 70.3. My first question is are you getting enough recovery and tissue care to fully restore and come back stronger? If you are doing 2-3 workouts per day, you need a ton of recovery to make adaptations to get faster and stronger. Without adequate recovery and tissue care you are doing more breaking down than building back up. That will eventually lead to performance plateaus and perhaps regression or injury.
The second concern is that you do not have any strength or mobility in your current regimen. Without a proactive regimen of strength and mobility, we tend over use some muscles in our sagittal plane movements of running, cycling and swimming and neglect other muscles that need to be a part of that function. It is very common to compensate and recruit the wrong muscles for the job and then the ones that are supposed to be used, get weak and atrophy and can eventually lead to an overuse of muscle that was supposed only have a support role.
Similarly lack of mobility creates risk of injury but is also likely limiting your performance. If your latissimus dorsi (lats) is tight, you may experience swim form issues and inability to get into a good streamline position and get a good catch. Tight hip flexors can cause hip pain and limited range of motion resulting in loss of bike power and running extension as you push off.
In summary, I think you may have more performance potential if you take some of that time you are spending on extra swim bike and run sessions and apply it to strength and mobility training. An take any remaining time, and get extra sleep. We didn't get into nutrition as a part of your recovery process, but that's a topic for another question.
Train With Coach Rich:
Rich Soares Coaching
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
Question of the Week - Cycling News/Updates - Ride For Magnus Sunday, Olympic Cycling News, Velodrome records Triathlon News/Updates - Olympic MTR, Kristian Blummenfelt readying for IM Euro Champs Ask A Coach - Niggle turned to injury - now what?303Cycling News and Updates:
Ride For Magnus Sunday at 9:30
Olympic Cycling - Team Track
https://www.msn.com/en-us/sports/other/world-records-are-getting-shattered-in-cycling-at-the-olympic-velodrome-there-are-a-few-reasons-why/ar-AA1ooPri?ocid=BingNewsSerp
https://www.cyclingnews.com/news/kristen-faulkner-almost-never-started-the-paris-olympics-road-race-before-claiming-the-gold-medal/
303Triathlon News and Updates:
Olympics - Mixed Team Relay (Seth Rider, Taylor Spivey, Morgan Pearson, Taylor Knibb
https://www.triathlete.com/culture/news/ironman-frankfurt-2024-start-list-livestream/
https://www.triathlon.org/news/article/thriller_on_the_seine_as_germany_earn_stunning_olympic_mixed_relay_gold_in
Ask A Coach:
Athlete: The niggle has turned into something worse coach. I'm not sure I can run. I've talked to a PT and they recommend I get Xray and MRI. My IRONMAN is 8 weeks out.
Coach: Detours Happen. For those of you dealing with detours caused by injury or illness. Be patient, positive and creative. These may seem like trite words but they will steer you through the emotions and decisions that will put you back on the path to your goals.
Be patient while you heal. Use recovery time to reflect on your "why" you chose to start this goal and chart a new course.
Be positive and never waste a crisis. When a door closes, start looking for the next open door. You are more likely to see those open doors if you are looking for them.
Be creative and make modifications. Can't run? Try the elliptical or aqua jogging. Can't swim? Try kicking or drilling. Our weekly coaching calls are designated time to deal with detours. If you are self-coached, be intentional and write out your plan for what you will continue to do, what you will modify, and when you plan to resume training in earnest toward that next goal on your journey.
To read more about dealing life's detours, check out Detours - Rerouting Training. Detours - Rerouting Training (richsoarescoaching.com)
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
Cycling News/Updates - Ragbrai Roundup, Cycling Time Trial in Paris Triathlon News/Updates - Womens and Mens Triathlon, Boulder TPS Ask A Coach - How best to improve swim stamina?303Cycling News and Updates:
'Restores my faith in humanity': RAGBRAI 2024 riders reflect at end of hilliest route ever
Des Moines Register
303Triathlon News and Updates:
Taylor Spivey's 10th Place Leads U.S. Olympic Women at the Paris 2024 Olympic Games
First-Time Olympian Seth Rider Leads U.S. Men at the Paris 2024 Olympic Games
Boulder TriDot Pool School
Tim O'Donnell and Bobby McGee 16 athletes 11.4 second per 100 yard average improvement; range 0-30 seconds savings per 100 2-3 strokes per length efficiency gainAsk A Coach: How best to improve swim stamina?
Natalia: For those like me building some stamina. Do we still get some gains if using pull buoys OR paddles while swimming longer than a hour? Not to avoid physical but mental fatigue. I like swimming but 2 hours in the pool gets tough/ boring. Or what’s the alternative? If any. I’m interested to hear your thoughts on that. Thanks, coach!
Do we still get some gains if using pull buoys OR paddles while swimming longer than a hour?
Key context "building some stamina" confirmed that this is the real goal
Key context "2 hours in the pool gets tough/boring"
Key context "Not to avoid physical but mental fatigue"
Let's work with the context statements first starting with 2 hour sessions leading to boredom and mental fatigue. I get it, at the end of an hour, I'm pretty spent mentally and swimming endless laps can get boring. I think the key is how do you make the time you have in the pool both productive and engaging/interesting. Let's face it, if you are training for an IM you are likely doing 4K+ y/m training sessions. These longer "endurance" sessions are geared toward building your "endurance". There is no shortcut, but there may be some things we can do to make limit those longer sessions and make them more engaging when you do.
Start with fast before you go far. You don't have to do 4K sessions all through your IM training plan. Save those longer distance efforts until you are withing the last 2 months before your IM. When the longer sessions come, know you get 80% of the benefit in the last 20% from and endurance perspective, so look forward to the pushing those extra yards at that stage. In the mean time, reduce the time in the pool by getting faster. If you save 10 seconds/100 that's a 400 seconds or 6.5 minutes time savings over 4K. Dedicate time in each session to work on form and drills that reduce drag, resistance and misdirection.
Second context statement around "building some stamina". I like to think of Stamina as a place between endurance and speed. If you have properly trained at the two extremes 1) endurance and 2) speed, "stamina" becomes the biproduct. The ability to go longer, faster. As you get closer to your race, you do more zone 3 "race specific" pacing.
So back to the "do I get gains if using pull buoys or paddles while swimming longer than an hour?"
Paddles are good for developing strength, which is also important for stamina. You can also use swim bands at home to work on high elbow catch and stroke finish with hand finishing at your thigh. That said, I recommend focusing on efficiency first. Work on drills that develop unconscious habits of good functional form. The best measure of efficiency is distance per stroke. The few strokes to cross a given distance the less drag and less power required to get through the water. You can develop more distance per stroke with efficiency and form than you can with a strong pull.
Pull buoys are good for drills where you just want to focus on arm and breathing coordination drills and taking the kick out of the equation. Used specifically for that purpose, it's a good tool to have in your pack. Beyond that, it doesn't help you focus on your balance because it acts as a compensator for a lack of ability to control your body balance with kick and form. Used too often, or as a crutch, it can rob you of repetitions where you focus on improving your form and slow your development to being a faster swimmer over distance.
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
Cycling News/Updates - Ragbrai 2024; Colorado bike rides and races; Olympic Cycling Events Schedule Triathlon News/Updates - Boulder Pool School; Colorado bike rides and races; Olympic Cycling Events Schedule Ask A Coach - What is "training stress"? How is it measured?303Cycling News and Updates:
Start with FoCo Fondo
Mt Blue Sky Hill Climb
Road Cycling Time Trial: Men's and Women's July 27
Road Men's August 3
Road Women's August 4
https://olympics.com/en/paris-2024/schedule/cycling-road?day=3-august
Left Hand Canyon Saturday July 27 at 7:30am
https://ragbrai.com/
303Triathlon News and Updates:
TriDot Pool School in Boulder
Triathlon: Men's July 30; Women's July 31; Mixed Relay August 5
https://olympics.com/en/paris-2024/schedule/triathlon?day=30-july
https://www.tri247.com/triathlon-news/elite/olympic-games-triathlon-paris-2024-individual-women-date-start-time-watch-live-stream
https://www.tri247.com/triathlon-news/elite/olympic-games-triathlon-paris-2024-individual-men-date-start-time-watch-live-stream
Paris mayor swims in Seine to show the long-polluted river is clean for the Olympics
Coaching Tip of the Week:
On it's face, the question was "what is Normalized Training Stress"?
TSS (Training Stress Score)
TSS is an estimate of the training load created by a workout based on intensity and duration. A 1-hour cycling activity at maximum steady-state intensity is 100 TSS (111 for running). TSS can be used to determine how much recovery may be needed after a given workout. TSS is also used to calculate Fitness (CTL) an Fatigue (ATL) in the Performance Manager Chart
Normalized Training Stress™ (NTS™)
NTS is the consummate method of quantifying the physiological stress from a training session. It considers the session’s discipline type, environment, intensity distribution, intensity levels, intensity durations, and your Training Stress Profile™. Your cumulative NTS values constitute your Normalized Training Load™ as shown in your Training Stress graphs in TriDot and RaceX.
Closing:
Thanks again for listening this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!
Stay tuned, train informed, and enjoy the endurance journey!
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
-
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 - Triple, TDF, Foco Fondo; Blue Sky Triathlon News/Updates - WTCS Hamburg, IM Pro Series,T-100 Pro Standings Boulder Peak Coaching Tip of the Week - Prepping for Pool School303Cycling News and Updates:
https://www.letour.fr/en/rankings
https://www.msn.com/en-us/sports/other/recovered-from-covid-sepp-kuss-set-to-defend-his-vuelta-title/ar-BB1qflxw?ocid=msedgntp&pc=HCTS&cvid=810b0e09b60041d79df45f00f1ef4d01&ei=12
https://www.bicyclerace.com/
https://www.focofondo.com/about
https://en.wikipedia.org/wiki/Mount_Evans_Hill_Climb
https://www.nytimes.com/1981/03/23/sports/legacy-of-bob-cook-cyclist-there-are-mountians-to-move.html?pagewanted=1
303Triathlon News and Updates:
https://wcs.triathlon.org/results/result/2024_world_triathlon_championship_series_hamburg
https://www.triathlon.org/news/article/how_wtcs_hamburg_shook_up_the_series_rankings
https://proseries.ironman.com/ - Lake Placid 7/21
https://stats.protriathletes.org/t100/standings/men?_gl=1*hm1xa7*_gcl_au*MTk2MjY2OTA5NC4xNzE4Mzg1NDE1*_ga*MjYwNTUzNzcyLjE3MDY2NjYzMTY.*_ga_SLZSPSMLXN*MTcyMTM1ODY4Ni44LjEuMTcyMTM1ODcyMS4wLjAuNDYxMDY2MzY2
https://stats.protriathletes.org/t100/standings/women?_gl=1*3j1auu*_gcl_au*MTk2MjY2OTA5NC4xNzE4Mzg1NDE1*_ga*MjYwNTUzNzcyLjE3MDY2NjYzMTY.*_ga_SLZSPSMLXN*MTcyMTM1ODY4Ni44LjEuMTcyMTM1ODczMi4wLjAuNDYxMDY2MzY2
https://www.runningintheusa.com/multisport/list/co/upcoming
Boulder Peak - size, temps, conditions, vibe, friends
Tri Boulder
Coaching Tip of the Week:
Suggestion from listener and friend Natalia Crawford from Boulder to
3 athletes prepping for Boulder Pool School - Chris 70.3, Noah IMAZ and Matt starting
How we prep for Pool School
Athlete: I thought I nailed that workout - what did I do wrong?
Coach: I suspect it's just an environment normalization adjustment. You were running in the pace range you described, but the zones that fell into may have changed based on the temperature, humidity and altitude. Let's dive into that a little more when we talk next.
Another Athlete…same question
Coach: Note that Pace is the target metric in this workout that is used for scoring, not heart rate. in this workout, it was looking for 51 minutes at around 15:30 pace and 4 minutes around 11:15 pace.
Athlete: I struggle with keeping my heart rate in zone 2 when running/jogging. Sometimes I feel like I need to walk to get my HR low enough.
Coach: it's okay to walk on these sessions
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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