Afleveringen
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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 Walkingâand 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. âWhen 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,â 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.
âItâs a lot harder to create progression with walking, because thereâs a limited capability to increase before it turns to a running cadence,â 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 Kussâwho were also accompanied by riders like Adam Yates, ChristiĂĄn Rodriguez, and Guillaume Martinâsuffered 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. Thereâs a bike for each different type of disability, adapted to suit the athleteâs 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. 4âBoulder 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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Zijn er afleveringen die ontbreken?
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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
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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 - 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 Españaâthe 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 whatâs the alternative? If any. Iâm 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 Stressâą (NTSâą)
NTS is the consummate method of quantifying the physiological stress from a training session. It considers the sessionâs discipline type, environment, intensity distribution, intensity levels, intensity durations, and your Training Stress Profileâą. Your cumulative NTS values constitute your Normalized Training Loadâą 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 AthleteâŠsame 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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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 - Taylor Knibb resigns from USA Olympic Cycling Team; Triple Bypass, Local Race/Event Calendar by Bicycle Colorado; Winter Park Branch Update Triathlon News/Updates - Challenge Roth Magnus Ditlev and Anne Haug; Local Race Calendar Update Coaching Tip of the Week - Courage and Commitment303Cycling News and Updates:
Tour de France Standings - https://www.letour.fr/en/rankings
Colorado Bike Race/Event Calendar - https://www.bicyclecolorado.org/events-2/event-calendar/
https://cyclingmagazine.ca/sections/news/cyclist-has-arm-reattached-after-horrific-crash-at-criterium/
303Triathlon News and Updates:
Challenge Roth 2024 results: Anne Haug sets FASTEST EVER time for full triathlon distance
Taylor Knibb Resigns from Paris 2024 Olympic Road Race, Will Focus on Triathlon
Challenge Roth 2024 results: Three-peat and a new record time for Magnus Ditlev
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 - Unbound Gravel Women's race; Tour Standings; Aero Sunglasses in Tour Triathlon News/Updates - IM Pro Series in Vitoria Spain - Pro List, Local Races, Local Rides303Cycling News and Updates:
What Does the Womenâs Race at Unbound Mean for Other Gravel Race Organizers?
Tour Standings - https://www.letour.fr/en/rankings/stage-6
Dutch sprinter Groenewegen wins Tour de France Stage 6 in a photo finish
Internet reacts to Dylan Groenewegen's 'aero beak' glasses
303Triathlon News and Updates:
2024 IRONMAN Vitoria-Gasteiz Startlist Announced for The Eleventh Race of The IRONMAN Pro Series
Local Races - https://www.runningintheusa.com/multisport/list/co/upcoming
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Olympic gold medalist Gwen Jorgensen joins us for the interview.
Shoutouts to: @genucan @gwenjorgensen @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 - How often do you train like you race? Cycling News/Updates - Ragbri; Sepp Kuss out / Bart Lemmen in for TDF Triathlon News/Updates - WTCS Hamburg Start List; IM Pro Series Standings; Olympic water quality MA Coaching Tip of the Week - Simulating race conditions and dynamicsQuestion of the Week:
How often to you train, like you will race?
303Cycling News and Updates:
Spirit Journey Ride
Ragbri
https://www.bicyclecolorado.org/wp-content/uploads/2024/01/NG-Criterium-flyer-2024-v2.1.pdf
Sepp Kuss ruled out of Tour de France after COVID-19 infection at Dauphiné
303Triathlon News and Updates:
https://wcs.triathlon.org/events/start_list/2024_world_triathlon_championship_series_hamburg/627965
https://proseries.ironman.com/
Olympic Games triathlon: Mark Allen on water quality, the dreaded duathlon, and the BIGGEST loser of all
Coaching Tip of the Week:
Simulate race conditions and situations.
Race situations that you don't normally have in training sessions and how to avoid or prepare.
Two race crashes that were due to someone swerving into another; almost happened to me.
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
Feature Interview - Eric Abecassis from HumanGo on evolving technologies and how they impact the sport, athletes and coaches Cycling News/Updates - USA Cycling announces track long team Triathlon News/Updates - L2L and Boulder Peak, Morgan Pearsonâs 76 Rules of Triathlon, Next Week - wait til the endFeature Interview: Eric Abecassis
Eric is an executive leader with strong roots in technology, a passion for people and agile businesses, with a focus on both strategic thinking and tactical execution. I have worked many roles in software engineering, from developer to architect, rising to president of a large software business. When I'm not working, I am on my bike, running or swimming. I have qualified twice for the Ironman World Championship in Kona, multiple times for the Ironman 70.3 World Championship, and for the prestigious Boston marathon.
303Cycling News and Updates:
USA CYCLING ANNOUNCES PARIS 2024 TRACK OLYMPIC LONG TEAM
303Triathlon News and Updates:
U.S. Olympian Morgan Pearsonâs 76 Rules of Triathlon
Katie Ledecky Hilariously Waits And Waits For Rivals To Finish In Olympic Trials Race
Next Week:
https://www.triathlon.org/athletes/profile/40887/gwen_jorgensen
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 - Flatiron Park Crit; usacycling announced mountain bike and 4-rider pursuit team; USA Cycling announced that Fort Collins' own Olivia Cummins will take part in the 2024 Paris Olympics; TDF Unchained S2 Triathlon News/Updates - Taylor Knibb and Marten Van Riel wins San Francisco T100; Trevor Foley and Ellie Salthouse win at Boulder 70.3 Pro Coaching Tip of the Week - Learnings from Transition, Training Camp Highlights, Run Drill Clinic, Strength and Mobility,303Cycling News and Updates:
https://yourgroupride.com/cummins-named-to-2024-olympic.../
303Triathlon News and Updates:
Taylor Knibb Imperious In Winning San Francisco T100
Marten Van Riel Wins San Francisco T100 In Three-Way Sprint To The Line
https://www.ironman.com/im703-boulder-results
Coaching Tip of the Week:
Boulder 70.3 Insights: While volunteering in Transition at Boulder 70.3 this past weekend, I observed other athletes make some very common mistakes and I want to share them with you so you don't make the same mistakes at your race.
There were several swim DNFs due to lack of open water swim preparation. I know all of you are well aware of the importance of preparing based on the participation we had at Chatfield reservoir in May.
There were several athletes that showed up with no water bottles assuming there would be water bottles at transition or at an early aid station. The first bike aid station on most courses is at least 10 miles into the bike ride, which means these athletes started their race getting into a dehydration hole. Be sure to read the athlete guide and show up informed and prepared.
Several athletes dropped their nutrition or lost it (including pros). This is one of several reasons to rehearse the nutrition and equipment just like on race day. Know how those pockets on your race kit work (or don't) and have a way to secure your nutrition.
Training Camp:
Sunday - Bike course, lunch, OWS, beer garden bus
Monday - Left hand canyon, run drills with TO and Rinny, strength and mobility with Erin Carson
Tuesday - easy run
TriDot Pool School comes to Boulder on July 27-28 $599
https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20240525-844-107/70?Itemid=762
Weekend Workshop Schedule
July 27 - 12:00 pm to 4:00 pm PT
July 28 - 8:00 am to 12:00 pm PT
Optional social dinner at 6:30pm on Day 1
Train With Coach Rich:
TriDot Signup - 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
Interview of the Week - Erica Ackerlund and coach Elliot Bassett Cycling News/Updates - Ride for your life; Netflix TDF Unchained 2 Review Triathlon News/Updates - Boulder 70.3 Pro List, Village update, Team USA announced,Crowie and Sansego join TriDot; Coaching Tip of the Week - TriDot Pool School comes to Boulder303Cycling News and Updates:
RIDE FOR MAGNUS: RIDE FOR YOUR LIFE â A MEMORIAL RIDE AND CALL TO ACTION
Netflix Unchained Season 2
Netflix Unchained Season 2
303Triathlon News and Updates:
USA Triathlon Announces 2024 U.S Olympic Triathlon Team
Coaching Tip of the Week:
TriDot Pool School comes to Boulder on July 27-28
https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20240525-844-107/70?Itemid=762
Weekend Workshop Schedule
July 27 - 12:00 pm to 4:00 pm PT
July 28 - 8:00 am to 12:00 pm PT
Optional social dinner at 6:30pm on Day 1. Location TBD.
Location:
Boulder Parks & Recreation
3198 North Broadway
Boulder, CO 80304
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This is our Boulder 70.3 buildup show. Plus we will have a special guest with Doug Brown who just did his first ever triathlon at Chattanooga 70.3. He has some fresh and important lessons to share.
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
Feature Interview - Doug Brown "Lessons from a brand new 70.3 finisher) Cycling News/Updates - Ironhorse Classic and Sabotage Triathlon News/Updates - Dave Scott and Scott Tinley heart surgeries; Boulder 70.3 Buildup; WTCS Cagliari and Olympic/Paralympic Coaching Tip of the Week - What's a reasonably safe timeline for 70.3 and Ironman and key takeaways from DougFeature Interview:
I'll give a little background on Doug Brown. I met Doug at the pool around September of 2023. He had already signed up for Chattanooga 70.3 May 12th. We'll ask him to explain how he made that decision in the interview. During the seven-ish months he had to prepare, he also had a surgery, and unrelated injury that sidelined his running for about a month, a couple of week plus travel trips and came down with a virus just before race rehearsal weeks.
If you didn't listen to last week's show then we'll leave you in suspense. Doug and I did a race retrospective this week and he had some fresh experiences and lessons learned along the way.
DISCLAIMER: This is not an promotion of the 7-month plan for a 70.3. We will examine the question: What is a reasonable timeline to prepare for a 70.3 or 140.6?
303Cycling News and Updates:
Sabotage deflates experience for Iron Horse Bicycle Classic riders
303Triathlon News and Updates:
Knibb, Zaferes, McElroy Lead U.S. Elite Triathletes in Cagliari
https://scotttinley.com/current-work/?fbclid=IwZXh0bgNhZW0CMTEAAR2orNc20Q__Ax8y0j11gPOdUkA3F2_F0eozBWxmuNQkC8dJ4HbazTBBkDg_aem_AceUjZRVeqCy_b-sjh0WbFNqev0EUsINTTMe7p24sh8qMUwPOsp2FVdkC1Jc_GP3zXoI0VfQC3c5OAKGuzA-s--2
Coaching Tip of the Week:
What's a reasonable timeline to prepare for a 70.3, Ironman or a Sprint or Olympic for that matter?Train With Coach Rich:
TriDot Signup - 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
Feature Interview - Lance Panigutti Cycling News/Updates - 2024 South Table Mountain Race Series; Tour de Steamboat Triathlon News/Updates - IM Chattanooga pro results; Colorado Triathlon June 1st; Endurance and Fatigue Resistance Coaching Tip of the Week - OWS and Race Rehearsals at ChatfieldShow 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!
Feature Interview: Lance Panigutti
Lance Panigutti is the owner and race director of Without Limits Productions, a company he co-founded at the age of 25 after a career as an ITU Professional Triathlete. Lance is known for his hands-on approach to event branding and design, often drawing inspiration from lifestyle sports like surfing to make triathlon more than just a race, but a lifestyle centered on healthy living and fitness.
303Cycling News and Updates:
2024 South Table Mountain Race Series - starts next week!
Tour de Steamboat Offers Five Routes While Raising Money for Local Non-Profits
303Triathlon News and Updates:
Matt Hanson (USA) And Emma Pallant-Browne (GBR) Take Wins At 2024 Airways Ironman 70.3 Chattanooga Triathlon
Matt Hanson win's Chatty 70.3
Emma Pellant-Browne wins Chatty 70.3
American Ironman record holder makes pregnancy announcement
How to Access Enduranceâs âFourth Dimensionâ
Coaching Tip of the Week:
If you are racing open water in early June and you have not been in open water yet, you need to.
Introduction to Open Water Swimming
Event by 303Triathlon
Chatfield State Park
Public · Anyone on or off Facebook
Swimming will be at the Gravel Pond on the south end of the reservoir. Park in the Kingfisher lot and then look for the TriDot flag on the beach.
8:00-8:15 Intro to OWS presentation on beach
8:15-9:00 Practice OWS skills
9:00-9:30 Prep bikes
9:30 Group start for Bike/Run Race Rehearsals
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!
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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
Feature Interview - Gary Moore, Executive Director Colorado Mountain Bike association Cycling News/Updates - Taylor Knibb wins womenâs time trial at the U.S. road cycling championships; Time Trial at Chatfield this Fall Triathlon News/Updates - Morgan Pearson and Leonie Periault win in Yokohama Coaching Tip of the Week - OWS/Bike/RunFeature Interview: Gary Moore, Colorado MTB Assoc.
COMBA got its start in 1991 when a group of mountain bikers decided to start repairing and improving the trails they rode nearly every day. From those simple roots COMBA has grown to provide a broad range of services touching all aspects of mountain biking, allowing us to support our partner land managers in building world-class MTB experiences.
Gary Moore brings years of outdoor recreation advocacy and trail building to his role as Executive Director of the Colorado Mountain Bike Association. Starting as a volunteer, he learned the art and science of trail design and construction through hands-on efforts.
Taking the helm for COMBA in 2016 brought Gary to Colorado with his wife and daughters where he brings his skills to bear to pursue world-class trails in the Front Range. He earned a Bachelor of Science in Communications from Stephen F. Austin State University and has a background in media production, operations management and information technology.
303Cycling News and Updates:
Olympic triathlete Taylor Knibb wins US cycling time trial to earn spot in Paris in a second sport
Fall Time Trial Series Considered at Chatfield
303Triathlon News and Updates:
WTCS Yokohama 2024 menâs results: American Morgan Pearson gets first WTCS win
WTCS Yokohama 2024 womenâs results: Leonie Periault takes maiden win with phenomenal run
Coaching Tip of the Week:
Introduction to Open Water Swimming
Event by 303Triathlon
Chatfield State Park
Public · Anyone on or off Facebook
Swimming will be at the Gravel Pond on the south end of the reservoir. Park in the Kingfisher lot and then look for the TriDot flag on the beach.
8:00-8:15 Intro to OWS presentation on beach
8:15-9:00 Practice OWS skills
9:00-9:30 Prep bikes
9:30 Group start for Bike/Run Race Rehearsals
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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This is your Boulder 70.3 Race Recon Special. We have race director Tim Brosious with us to talk about the changes to the course, logistics, racing at elevation and more.
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
Interview - Boulder 70.3 Race Recon with Race Director Tim Brosious Cycling News/Updates - Colorado is about to become a "hands free" State Triathlon News/Updates - IM Pro Series in Mallorca Spain, Coaching Tip of the Week - Intro to Open Water Swimming303Cycling News and Updates:
Colorado is close to outlawing all hand-held cellphone use behind the wheel after lawmakers pass bill
303Triathlon News and Updates:
IRONMAN PRO SERIES EUROPEAN DEBUT AT ZAFIRO IRONMAN 70.3 ALCĂDIA-MALLORCA ON SATURDAY, MAY 11
Pro Start List https://proseries.ironman.com/stories/start-list-zafiro-ironman-703-alcudia-mallorca
How can the top US triathletes qualify for the Paris Olympic Games at WTCS Yokohama?
Coaching Tip of the Week:
Introduction to Open Water Swimming
Event by 303Triathlon
Chatfield State Park
Public · Anyone on or off Facebook
Swimming will be at the Gravel Pond on the south end of the reservoir. Park in the Kingfisher lot and then look for the TriDot flag on the beach.
7:45-8:15 Intro to OWS presentation on beach
8:15-9:00 Practice OWS skills
9:00-9:30 Prep bikes
9:30 Group start for Bike/Run Race Rehearsals
Open Water Swimming Introduction Video
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 - Colorado Mountain Bike Association; Singles Gravel on Tuesday Triathlon News/Updates - Mortal/IM, IMTX Pro Race, St George 70.3 Pro Start List Coaching Tip of the Week - Boulder 70.3 Ride303Cycling News and Updates:
https://www.facebook.com/303Cycling.
www.comba.org
303Triathlon News and Updates:
Breaking: Ironman Officially Inks Deal With New Hydration Partner for North American Races
The Only Person Not Shocked By TomĂĄs RodrĂguez HernĂĄndezâs Ironman Texas Win? TomĂĄs RodrĂguez HernĂĄndez
Who (and how) to follow at Ironman 70.3 St. George 2024
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