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Mile High Endurance Podcast

Mile High Endurance is recorded in the Rocky Mountain front range area in Denver, Colorado. 55 miles to the north is the triathlon 'Mecca' of Boulder, home of some of the most prominent pros in triathlon and related sports. 56 miles to the south is the US Olympic Training Center in Colorado Springs. The Olympic Complex in Colorado Springs is the flagship training center for the U.S. Olympic Committee and the Olympic Training Center programs. The 110 mile stretch between Boulder and Colorado Springs is one of the fittest and athletic populated areas in the world. I share these statistics, not so much to brag but to give you the listener context for what the culture and vibe is here in the Mile High area. ​The objective of the Mile High Tri podcast is to connect you to the triathlon community and empower you to achieve your triathlon and fitness goals. Each month we will take subjects that you are interested in and connect your interests with news, expert interviews, and information about services and products in a way that inform your decisions to achieve your full potential in the sport.
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Aug 19, 2018

This episode continues our coverage of some of the most epic races on the planet.  This week we have repeat top 10 Norseman Xtreme Triathlon finisher Richard Rozok.  Many of you will know what makes Norseman an "extreme" triathlon.  For those who don't or have never heard of Norseman, you are about to hear a story of an incredibly challenging iron distance race.  Norseman is a one of seven Xtri World Tour Xtreme triathlons. 

At the Sansego Camp this past May, Crowie asked all of the athletes to introduce themselves, their racing experience and race goals for the year.  Most of us were referring to 70.3 this and IM that - no big surprises.  There was one guy, with a great accent, who casually mentioned that he was planning to race Norseman.  There were a handful of us in the room that had audible reactions, including Crowie, Matt Smith and Franko Vatterott.

Today's interview is iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% of the regular price of $69.99 by using the code "endurance" at checkout.

Thanks to last week's guest, Don Reichelt who put his stamp in Badwater 135 history, finishing 3rd overall. We had a great chat about his training, strategy and how the race unfolded.  Badwater 135 sounds brutal with temperatures as high as 127 degrees.  If you missed it, go back and check out Episode #138.

Norseman - The start is 150km from Bergen and 322km from Oslo Airport in the Eidfjord. While the finish is 367km from Bergen and 230km from Oslo at the top of Mt. Gaustatoppen at 1850m. Total elevation gain during the 140.6 miles is 5235m (17175 ft).

Richard Rozok is a working age-grouper in Norway who competes at the elite level.  Having trained with him at the Sansego Boulder camp this past May, I can attest first hand to Richard's strength and speed at all disciplines.  I'm pleased to present…Richard Rozok.

 

Fave Product of the Week - Rapid Response Urinalysis Kit and Test Tubes for Hydration Nutrition - You Tube https://youtu.be/moPCG9VgRGM

Upcoming Interviews:

  • Matt Smith from Sansego on swim workouts designed for specific training goals, swim form, common issues, etc.
  • Benji Marshall from Today's Plan.  This training and coaching software platform has some incredible functionality and features that coach Jim Vance is going to tell us about.  I had a great demo from Jim and Benji Marshall from Today's Plan and I'm pretty blown away at how well they've addressed some things that I've struggled with.
  • Jim Vance on the coach's use of Today's Plan
  • Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

 

Just published on 303Radio

  • Lance Panigutti on the Without Limits Cyclocross Series

Coming Soon on 303Radio

  • Beth James to talk about Team Liza and Ironman Wisconsin
  • Lance Panigutti on Without Limits remaining 2018 triathlons -  Harvest Moon and Oktoberfest

Please support our affiliate brands that support the show and help you get faster!

  • Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance
  • iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% of the regular price of $69.99 by using the code "endurance" at checkout, and your post discount price will be $56. https://www.ikorlabs.com/endurance.
  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Discounts page.

 

If you are not following us on social media, you should.  Why?  You get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

 

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Stay tuned, train informed, and enjoy the endurance journey!

 

 

 

 

 

 

Aug 12, 2018

Badwater 135 Ultra-marathon is billed as the "toughest foot race on the planet".  With air temperatures reaching a high of 127 degrees and pavement temperatures in the 150s, it's no wonder that only 68 of the 99 racers this year finished.  What was not well known until this year's race was Don Reichelt's name.  You, however, heard him back in March on the show talk about his selection for Badwater and his plans for training for this ultra tough event.  Guess what, this badass got a podium of 3rd place, surprising previous record holders, podium placers, organizers and teams.  Were we surprised - hell no!

Today's interview is sponsored by Riplaces - the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance

Thanks to last week's guest, professional mountain bike expert Ryan Petry for sharing his Haute Route recap and Leadville MTB preparation.  If you missed it, go back and check out Episode #137.

Don has spent more than 7 years of my life planning and executing events, coaching endurance athletes, and running ultra distances at an elite level.   He started in the event industry with as a field marketer and events manager for a major shoe company, before moving on as a one man show directing 11 different races including road running, trail running, biking, and triathlons.   He also contracts out event services with numerous events from 5K to ultra distances.

He has coached multiple athletes to finishes at races from 5K to 100 miles and everything in-between.  I specialize in working with athletes who want to get into ultrarunning, or who want to take their ultra running to the next level.   

Don is a multiple time Ironman finisher and have competed in countless ultramarathons including 5 races of 100 miles or more with a 100 mile PR of 16:27. We can now add a 3rd place at Badwater 135 in a time of 27 hours and 8 minutes and 30 seconds. Let's get into the interview.

  • Don Reichelt interview and Badwater
    • Passion for burro racing
    • Pacing at Leadville 100 LTR
    • Run Rabbit Run 100 in September
  • Khem - Ultraman Canada and support of Glenn Strebe and Mary Carey
  • Bill - 303 updates, Leadville, Colorado Classic and more
  • Boulder 70.3 race report
    • Hydration and nutrition in the 3 days prior, including testing up to the morning of
    • Friday registration
    • The goggle debacle, transition neighbor, hero Steph
    • Detailed results
    • Swim
      • Last in 30-33 wave with Stacia Wilkins
      • Buoy line
      • 1.2 PR
    • Bike
      • Plan for 7 20 oz bottles; 1st complete in 15 minutes; 1 custom Infinit; 6 Skratch; 1 aero bottle; 2 disposable sport bottles; picked up 2 new water bottles at aid station 1, another at aid station 2 and another at aid station 3.  I had test tubes of skratch to dump into the aero bottle
      • Bike not PR; avg. pwr 154; avg HR 137; could have gone harder
    • Run;
      • 1 16 oz bottle of Skratch every 2 aid stations, plus a salt stick capsule. 
      • Paced to keep HR below 150 the first lap and then picked the pace up at mile 8
      • In hindsight, I could have picked up the pace earlier
    • No gels or bars - just fluid
    • Probably signing up for Harvest Moon to see if I can execute a faster half
  • We mentioned the unfortunate passing of Scott Michaelis

Upcoming Interviews:

  • Norseman Triathlon is commonly believed to be the hardest 226K Iron distance race. If you are not familiar with how freaking hard and epic this race is, we've included a video in the show notes. It is between Oslo and Bergen Norway. Richard Rozok who placed 10th at Norseman to talk about his experience and extremely well-executed race at Norseman.    I forwarded a documentary of Richard's race on social media this past week. We are going to hear directly from him in the next couple of weeks.
  • Ever heard of Today's Plan?  This training and coaching software platform has some incredible functionality and features that coach Jim Vance is going to tell us about.  I had a great demo from Jim and Benji Marshall from Today's Plan and I'm pretty blown away at how well they've addressed some things that I've struggled with.
  • Matt Smith from Sansego on swim workouts designed for specific training goals, swim form, common issues, etc.
  • Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.

 Supporters:

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

303Radio

  • Josh Sprague - Leadville 100 MTB and LTR

Please support our affiliate brands that support the show and help you get faster!

  • Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance
  • iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% of the regular price of $69.99 by using the code "endurance" at checkout, and your post discount price will be $56. https://www.ikorlabs.com/endurance.
  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Discounts page.

If you are not following us on social media, you should.  Why?  You get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Stay tuned, train informed, and enjoy the endurance journey!

Aug 5, 2018

Listen up mountain bikers!  Our interview this week is with the professional mountain biker, Ryan Petry.  Ryan recently placed a close second at Haute Route Rockies and is racing next weekend at the Leadville 100 MTB race.

Thanks to last week's guest, Mark Fleming of iKOR Labs who helped us sort through all of the information about hemp extract, CBD and the benefits that endurance athletes are experiencing.  This turned out to be a pretty engaging topic and prompted a couple of good posts, which we'll read out here in a bit.

Ryan Petry as you will hear is an axe on the MTB.  In 2016, he finished 7th overall at the Leadville 100 MTB with a time of 06:48:54.  We are going to talk about his Haute Route Rockies result and much more.  Let's get into the interview.

Discussion topics:

  • Ryan Petry, Haute Route and Leadville 100 MTB
  • Khem's Donkey DNF and Ranger
  • CBD Discussion
    • Barry Siff - Been using iKOR for about four months now and getting incredible results. CBD (a hemp extract) is not banned by WADA or USADA, and reduces inflammation (noticeably!), thus helping recovery, plus other benefits. Excellent listen here with the Founder, Mark Fleming. Thanks Rich ... and, congrats on the metabolic results with Bob Seebohar!
    • Mitchell Kusick - Thank you for conducting such an informative interview elucidating the benefits (and legality) of CBD in endurance sports! This was one of my favorite episodes as of late as I feel that there are a lot of people interested in this topic... That being said, given that there is a dearth of in-vivo studies supporting the strong anecdotal evidence, would you allow your daughter, as a younger athlete (like myself), to take CBD oil daily as an ergogenic aid?
  • 303 Updates from Bill
  • IM Boulder 70.3 Coverage

Upcoming interviews:

  • Don Reichelt and Badwater 135 3rd place.
  • Andrew Talansky and IM Whistler result - fastest bike split, 7th overall
  • Matt Smith on swim workouts designed for specific training goals, swim form, common issues, etc.
  • Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

Please support our affiliate brands that support the show and help you get faster!

  • Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance
  • iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% of the regular price of $69.99 by using the code "endurance" at checkout, and your post discount price will be $56. https://www.ikorlabs.com/endurance.
  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Discounts page.

If you are not following us on social media, you should.  Why?  You get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

 We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Stay tuned, train informed, and enjoy the endurance journey!

Jul 29, 2018

Our interview this week is with the Co-founder of iKOR Labs, Mark Fleming.  We are going to get your questions answered about CBD.  Why are endurance athletes using it?  How are they using it?  Is it legal?  What benefits does it provide?  Who's using it?  How to take it?

Thanks to last week's guests, professional triathlete Timothy O'Donnell. 

I'm very excited to bring you Mark Fleming and iKOR.  When I first discovered iKOR, it was 2017 under the pre 2018 WADA and USADA rules and I honestly decided to not pursue this as a topic for the podcast.  I researched the WADA and USADA sites.  I researched the USAT position and at that time there was not a clear distinction between THC and CBD.

In January of 2018, CBD was removed from the WADA and USADA banned substance list.  I got reconnected with Mark Fleming and Craig Sweeney at the Sansego camp here in Boulder.  As we talked more and I tried it for myself, I have noticed an incredible difference in my recovery and reduced inflammation most of all.  We'll talk more about the resources that we'll make available in the show notes, plus a letter from USADA to a recent athlete who uses iKOR, was on the podium, was tested and the letter from USADA addresses his disclosure of CBD usage and the results of his test declaring him clean from banned substances.

Let's get into the interview and talk more after.

More resources on CBD, USADA and WADA information, letter from USADA and more

YouTube Channel has new content and videos

  • The Fave Product segment this week is going to be a YouTube video on the Mile High Endurance Channel
  • eNRG Metabolic test is a video on the MHE Channel

Ironman TV on FB Live and IM Lake Placid and the Heather Jackson show

Breaking down the training and nutrition for Boulder 70.3

2800 Open water swim at Grant Ranch at race pace plus 70+ miles on Saturday;

Sweat rate of 36.9 oz/hr; consumption of 29.1 oz/hr; IF of .74; temp of 92 (note 83 degrees and IF of .91, sweat rate is 42.4

Kept up at 40 oz/hr for the first 2.5 hours, but then dropped to 20 oz/hr for the final 2

I started dehydrated at a SG of 1.020 and regressed to 1.030; the specific density of water would be 1.000. Ideally, urine specific gravity results will fall between 1.002 and 1.030 if your kidneys are functioning normally. Specific gravity results above 1.010 can indicate mild dehydration. The higher the number, the more dehydrated you may be.

  • Bob Seebohar and eNRG Metabolic test; before and after data comparison; information on carbohydrate calorie in common products
    • Key dates: test 1 June 6; test 2 July 26 (7 weeks)
    • Metabolic exchange rate - the rate (running pace in this case) at which the runner starts burning more carbohydrate than fat
      • Test 1 - 9:23 pace & HR of 151
      • Test 2 - 8:27 pace & HR of 158
    • Percent Carb/Fat
      • Test 1 - 10:20 48/52; 9:50 49/51; 9:23 50/50
      • Test 2 - 10:20 37/63; 9:50 40/60; 9:23 41/59
    • Carb Calories per Hour
      • Test 1 - 9:23 pace = 480; 8:34 pace = 591
      • Test 2 - 9:23 pace = 352; 8:34 pace = 455
    • Note that this was done over a 7 week period.  If you are thinking that this is only something you can address in the off season, think again!  If you have an A race in September or October, there's still time to learn more about your metabolic rates and do something about them.  Anyone going to Kona and want to give themselves the ability to go faster on fewer carbs?  Give Bob Seebohar a call.  Seriously, go to eNRGperformance.com to learn more.  I'll have the report on the site.
  • Race Nutrition Implications in terms of calories per hour
    • Before - Bike 135-177 (carbs) 269-296 (total) calories/hr - 1 scoop of Skratch has 80 calories; 2 bottles per hour to fuel (160) plus a Clif Shot 100 cal
    • After - Bike 106-137 (carbs) 261-282 (total) calories/hr - 1.5 scoop of Skratch
  • Here is some gram/calorie of carbohydrate for some common products
    • Gatorade Endurance 22g/88c/140mg sodium
    • Clif Shot 24g/96c/60mg
    • Red Bull 29g/110c/105mg
    • Skratch 20g/80c/310mg
    • Banana 27g/105c/14mg
    • 3 Clif Blocks 24g/96c/50mg

YouTube "Fave Products" https://youtu.be/-GTevYccw1Y

  • iKOR
  • Riplaces

Upcoming interviews:

  • Ryan Petry - 2nd overall at Haute Route Rockies.  We'll be talking to him about he trained for the race and his race strategy.
  • Matt Smith on swim workouts designed for specific training goals, swim form, common issues, etc.
  • Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

Please support our affiliate brands that support the show and help you get faster!

  • iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster. iKOR helps you be your best you.  WADA and USADA legal.  Used by world class professional athletes.  Save xx% of the regular price of $69.99 by using the code "endurance" at checkout, or go directly to the discount checkout at https://www.ikorlabs.com/endurance.
  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Discounts page.

If you are not following us on social media, you should.  Why?  You get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Stay tuned, train informed, and enjoy the endurance journey!

 

Jul 22, 2018

Our interview this week is with Tim O'Donnell.  We have a lot of questions for T.O. about how the prep for Kona is going this year, what it's like balancing the roles of a professional triathlete, husband and relatively new father, we'll talk about the Tim and Rinny You Tube Channel is going, and how his and Rinny's races have gone this year.

Thanks to last week's guests, Simone Cordrey-Cotter to talk about Rudy Project's "Podium One" and Alison Freeman of D3 Multisport who talked about how to train for and race in hot conditions.  If you missed it, go back and listen to episode #134.  Hopefully you are fast enough to win a Boost 01 helmet, but if you're not get a Boost 01 like me and you'll be faster.  Being fast on the bike might not be enough in hot conditions.  We had lots of great tips on how to be ready for your next hot race.

Announcement:

  • Last Friday was Bill's birthday and we did not give him a birthday shout out.  Bill, this is your belated birthday shout out!  Not that you care because you are having a blast in Canada Salmon fishing!
  • Last week we gave a shout out to Kim Miller.  There is no "Kim" Miller.  There is however an "Amy" Miller.  I have no good explanation for how that happened.  It was in the show notes incorrectly despite having previously connected with Amy on Facebook and Instagram.  She sent me a very nice message last Monday bringing the error to my attention and immediately I had a flashback to the thought occurring to me on Saturday night.  It's funny how the subconscious knew there was something wrong when it hadn't occurred to me consciously.   

 

Interview: 

Timothy O’Donnell is one of the world’s most successful and experienced American long-course triathletes. As a professional, he has earned 50+ podium finishes including over 22 wins at major events throughout the world. Among the wins are nine Ironman 70.3 victories, three 140.6 wins, and six Armed Forces National Championships. At the IRONMAN World Championship in Kona, Hawaii, Timothy finished 6th in 2016, 3rd in 2015, and 5th in 2013, finishing as top American in 2013 & 2015. In 2013, he tied the existing American IRONMAN record with an 8:01:32 victory at IRONMAN Brazil. In 2015 at IRONMAN Brazil, he completed his fastest IRONMAN to date at 7:55:56. He was the IRONMAN 70.3 US Pro Champion in 2012 and the IRONMAN US Pro Champion in 2011.

 

O’Donnell’s sporting career began when he joined his first swim team at the age of five in Roseville, CA. He began to shine in the pool during his high school years while attending Wyoming Seminary Prep (SEM) in Kingston, Pennsylvania. At SEM O’Donnell was captain of the varsity swim team, set multiple school records and earned repeated district championships and all-state honors.

O’Donnell then attended the United States Naval Academy (BS Naval Architecture, 2003) where he swam on the Varsity team for two seasons before fully committing to the sport of triathlon. As a triathlete, O’Donnell led the Naval Academy Men’s Team to two US National Triathlon Championship titles. He attended UC Berkeley (MSEng Ocean Engineering, 2005) as a Navy Ensign during which time he won the 2003 U.S. Under-23 National Championships and his first of six consecutive Armed Forces Triathlon Championships.

In 2007 O’Donnell was assigned to the U.S. Olympic Training Center in Colorado Springs, Colorado. He earned spots on the US National Team and World Championships Team in 2007 and 2008,was the ITU Long Distance World Champion in 2009, and was named USAT’s Non-Drafting Triathlete of the Year in 2009, 2010, and 2015.

  • T.O. interview
  • Khem and the Triple Bypass
  • Dialing it in for Boulder 70.3
    • Brick last Saturday, practicing the nutrition
    • Long Run Sunday
    • Testing the sweat rate and hydration level with the pee sticks
    • Longer brick this Saturday and longer run on Sunday; then a 2 week taper
    • Riding with my Rudy Project Boost 01
  • Rip Laces -
    • 8 Skinnys and two skulls, with black bungees for your listeners.  We're getting a sample set with the final logo.
    • Should be able to have more specific details by next week
  • Upcoming local races
    • Mt Evans Hill Climb this weekend
    • Boulder 70.3
    • Leadville 100 MTB 8/11 and 100 LTR 8/18
  • Le Tour
    • Tony Martin crash and vertebrate break in Stage 8
    • Richie Port out on Stage 9;
    • Other
  • Quick project "Fat Burn" update
    • Checked in with Bob Seebohar this week and scheduled the metabolic test this coming week
    • We'll also be doing the muscle ultrasound test

Upcoming Interviews:

  • Mark Fleming from Ikor Labs is going to join us to talk about the status of CBD oil and triathlon.  A lot of triathletes (pro and age groupers) are using cbd to help with inflammation and recovery.  WADA and USADA removed CBD from the banned substances list.  If you are using a CBD product from a reliable source like iKOR labs, you don't have to worry about being testing positive for a banned or illegal substance.  Hemp (which CBD is extracted from) has less than .3% 3/10s of 1 percent THC.
  • Ryan Petry - 2nd overall at Haute Route Rockies.  We'll be talking to him about he trained for the race and his race strategy.
  • Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

  • The follow up interview with Kyle Coon is on 303Radio.  As you may recall completed the RAAM as a visually impaired relay team member of team Sea to See.  Kim Welk and I caught up with him and we'll have that interview out next week on 303 Radio.
  • How to support with Patreon
    • It takes a good 5-10 hours per week to keep the show going
    • There are a number of services that we pay for including website hosting, podcast content storage and streaming, etc
    • https://www.patreon.com/milehighendurance

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?  Matt Smith
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Discounts page.

If you are not following us on social media, you should.  Why?  You get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Stay tuned, train informed, and enjoy the endurance journey!

 

Jul 15, 2018

Our interviews this week - that's right we have two interviews this week.  Interview #1 is with Simone Cordrey-Cotter to talk about Rudy Project's "Podium One" and how they are rewarding the fastest N. American Ironman finishers.  We also have coach Alison Freeman of D3 Multisport joining us today to talk about how to train for and race in hot conditions.  It's too late for our hot June and early July races, but in the northern hemisphere late July and August..even September can deliver some super-hot conditions.  We're going to tell you how to get ready!

Thanks to last week's guest, Strava Co-founder Michael Horvath.  If you missed it, go back and listen to episode #133.

Interview 1:  Simone Cordrey-Cotter is the marketing and PR manager with Rudy Project North America and she happens to live here locally with Khem and me.  She has been a long-time friend of the show and a former guest.  We get to chat with Simone about a new program they have titled Podium One.  Rudy Project is going to be rewarding the fastest Ironman athletes in N. America with Rudy's fastest race helmet and glasses.  Let's go to that interview right now.  It's a short discussion, so don't go anywhere.  You'll want to stick around for our feature interview to follow.  https://www.rudyprojectna.com/pages/project-podium

Transition:  Pretty cool reward if you are a super-fast Ironman age-grouper.  The Boost 1 is a sweet looking helmet and Tralyx sunglasses are sweet as well!  If you don't think you are fast enough to win a free helmet and glasses, well don't fret.  We have a discount code for you that's going to get you 30% of the way to owning a pair.  Use the code MHE 30 at checkout. 

Okay, let's get serious about hot races shall we?  We have Alison Freeman of D3 Multisport to talk to us about training for and racing in hot conditions.  Let's go to the feature interview now and we'll be back with you after you are a more informed athlete!

  • Khem and Rich discussion on training and racing in the heat.
  • Without Limits Productions' Boulder Peak race
    • How was Old Stage after doing Pikes Peak on Wednesday and Squaw Pass on Saturday (the day before the Peak)?
    • Jenn Finley's friend and first time Olympic distance racer and podium placer Kim Miller
  • Rip Laces
    • These are a quick lace for getting your running shoes fast in transition.  You know how crazy obsessed I am with fast transitions and Rip laces perform terrifically.
    • I first was introduced to them at the Sansego camp with Craig Alexander and Matt Smith.  Crowie gave all the campers a welcome bag with samples of some of Crowie's favorite products.  They included a sample of Hot Shot and custom Rip Laces, among other things.  Now custom Riplaces are not something just anyone can get.  If you go to the website, you can pick your color, but you cannot order custom riplaces.  It was fun to not only be one of the very few people racing in riplaces, but to be sporting the Sansego custom branded ones at that.  We're going to put a pin in the topic of custom riplaces for a few minutes while I describe what these are.
    • Description - the lace is called a "bungee" and it looks and performs a lot like a hair band.  You thread one folded end of the band lace through one eyelet of the pair and the other folded end through the other side of the eyelet pair.  You can order bands in a variety of sizes or what I have is the variety size pack.  A typical running shoe will have about 7 pairs of eyelets, so you only need 7.   But the variety pack comes with 5 different sizes and 10 bands bungees of each size.
    • You then have these things called "cores", but they look like small rectangular badges with slots to snap the bungee loop ends on each the sides of the core. There are 4 different types of cores (skinnies, olyvia, mini skull/crossbones). 
    • As I mentioned earlier, each the cores and the bungees can be ordered in a variety of colors and the core in one of three forms.  Well I love the Sansego ones so much, I decided to buy another set for another pair of running shoes.  So I picked out the bungee and core colors that would make my shoes pop.   When they arrived, the good folks at Riplaces included a few samples of custom cores with the MHE logo and they look awesome.  They did them in both the skull/crossbones and the skinnies.
    • Khem, they are going to make custom MHE cores for us and guess what?  I'm ordering a set for each you and Bill. 
    • Guess what else?  They are going to create a special link for our listeners to order their own. 

Upcoming interviews:

  • I mentioned a few weeks ago that I saw Timothy O'Donnell at the CU Sports Medicine and Performance Center.  He's clearly working with some of the best resources around.  We are going to be catching up with T.O. to talk about how his season is going, what's going on in his training.
  • Mark Fleming from Ikor Labs is going to join us to talk about the status of CBD oil and triathlon.  A lot of triathletes (pro and age groupers) are using cbd where available to help with recovery.  CBD does not get you high but has several health and recovery properties and benefits.  Craig Sweeney from Ikor Labs was helping SAG on the Sansego rides and I got to chat with him a bit.  We are going to get some of the latest on legislation, WADA and USADA stances on CBD.

 303

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

  •  We have a follow up interview with Kyle Coon, who as you may recall completed the RAAM as a visually impaired relay team member of team Sea to See.  Kim Welk and I caught up with him and we'll have that interview out next week on 303 Radio.
  • How to support with Patreon
    • It takes a good 5-10 hours per week to keep the show going
    • There are a number of services that we pay for including website hosting, podcast content storage and streaming, etc
    • https://www.patreon.com/milehighendurance
    • We will be adding some different options for donations in the next couple of weeks.  For our Patrons that donate at any level, we'll send you a MHE window sticker.  If a recurring donation of $10 or more, we'll send you a set of rip laces with a custom pair of cores.

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?  Matt Smith
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Happy Independence Day to our listeners in the U.S.  Stay tuned, train informed, and enjoy the endurance journey!

Jul 8, 2018

Our interviews this week with Strava Co-founder Michael Horvath.  Bill and I caught up with Michael about 6 weeks ago.  We released the interview on 303Radio, but thought it would be a good interview to share with the MHE audience.

Thanks to last week's guests,  Board Certified Specialist in Sports Dietetics (CSSD) and Registered Dietitian Nutritionist (RDN), Heidi Strickler.  I think you'll learn a bit from the interview.  If you missed it, go back and listen to episode #132.

Michael Horvath, as you will hear shortly, graduated from Harvard with a degree in Economics.  While at Harvard he was on the Crew team, which really is a big influencer in the story you are about to hear.  What you will not hear in the interview is that Michael went on to get his PhD in Economics at Northwestern University.  He co-founded Strava and served as CEO from 2009-2013, then became Chairman and President 2014-2017 and now serves on the Board.

I think the rest of the Michael Horvath story is better told by Michael himself.  Here's the interview.  We'll catch you on the other side.

  • Revisit the Michael Horvath interview briefly and discussion on favorite Strava features.
    • Non premium
      • One of the things that seems most understood are the Privacy Settings that are available and how they impact functionality.  I have to admit that I was not too familiar with the Privacy settings until doing some research before the interview.  https://www.strava.com/settings/privacy
      • I did a group ride last week and one of the guys forgot to start his Strava recording until half way into the ride.  I don't him not to worry, that I could add the activity with "Add friend that didn't record". He was blown away.  It's super easy.  The person who did successfully recorded just goes to their activity after completing it.  Click edit and below the Activity Privacy Settings, you'll see Add Friends to this Ride or Run or whatever.
    • Premium
      • Beacon which is great if you have family members who are training or concerned about your safety when training.
      • Live segments are pretty cool  There is a segment on Deer Creek that pops up for me when I pass Valley Rd. just after the dirt parking lot.  My watch beeps at me and I get a "Bill Plock Go!" message.
      • Filtered Leaderboards.  If I don't like the Leaderboard standards, I can filter out all the younger and skinnier guys.
  • Haute Route
    • Did it have a Tour-like feel?

Upcoming Interviews

  • Alison Freeman on training and racing in the heat
  • We will have Simone Cordrey Cotter joining us to talk about Rudy Project Project Podium

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

  • How to support with Patreon
    • It takes a good 5-10 hours per week to keep the show going
    • There are a number of services that we pay for including website hosting, podcast content storage and streaming, etc
    • https://www.patreon.com/milehighendurance
    • Only one level right now which is a $5 donation to the show
    • Your donations will go directly into equipment and services to make the quality of the show better

 

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?  Matt Smith
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page.

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Happy Independence Day to our listeners in the U.S.  Stay tuned, train informed, and enjoy the endurance journey!

 

 

Jul 1, 2018

Our interview this week is with Board Certified Specialist in Sports Dietetics (CSSD) and Registered Dietitian Nutritionist (RDN), Heidi Strickler.  Food is on my mind a lot these days and where I get my macro nutrients is something I consider carefully.  Like many of you, I'm trying to get the best quality carbohydrate, fat and protein.  I'm a meat eater, but have been experimenting more and more with plant based protein.  Heidi is going to help all of us better understand how to do that successfully.

Thanks to last week's guests, Craig Alexander and Matt Smith on the Boulder Sansego training camp.  I learned a lot at the camp.  I think you'll learn a bit from the interview.  If you missed it, go back and listen to episode #131.  Really recommend doing a training camp like this if you haven't.

 

Heidi is a Board Certified Specialist in Sports Dietetics (CSSD) and Registered Dietitian Nutritionist (RDN) who comes to eNRG Performance from Seattle, Washington.

 

Heidi graduated with a triple degree in Dietetics, Nutrition in Sports & Exercise, and Exercise Science, from Seattle Pacific University in Seattle, Washington. She completed her Dietetic Internship in Illinois, and moved back to Seattle in early 2014 to begin her career as a Registered Dietitian.

 

Heidi has spent most of her professional career at Experience Momentum, a functional wellness clinic in Lynnwood, Washington, where she worked with clients in both nutrition and fitness coaching. Heidi specializes in sports and performance nutrition, oncology nutrition, sustainability, and plant-based eating. She works with high school, collegiate, and adult team sports, CrossFit athletes, and endurance athletes, including runners, triathletes, cyclists, swimmers, and obstacle course racers. As an endurance athlete herself, Heidi’s primary focus is with endurance athletes.

 

It was Heidi’s experience as an athlete that led her to nutrition. An interest in the human body and physical performance inspired her initial plan to pursue a career in physical therapy. However, once she began competing in college, she became fascinated by the connection between nutrition and performance, and changed the direction of her studies.

 

Heidi is an avid, passionate and competitive athlete and outdoors enthusiast. She began playing soccer at the age of three, which carried her into college on a scholarship at Seattle Pacific University. She transitioned to running collegiate track and cross country during her junior year after discovering the world of long distance running. After college, Heidi took her love for running and passion for the outdoors to the trails of her hometown in Salt Lake City, where she picked up ultra-running and trail racing, and remains highly competitive on the trails today.

 

Discussion Topics:

  • Discuss the Heidi Strickler interview
  • Lake to Lake Triathlon
    • Know the course - use of Google Earth
    • MS150 course overlap story
  • SSPRD TRYathlon
    • Sarah Neilson
    • Olympian Susan Williams
  • 4th of July Pikes Peak or Bust - Facebook Event
  • Rudy Project Podium - https://www.rudyprojectna.com/pages/project-podium
    • We will have Simone Cordrey-Cotter, Rudy Project's new Marketing and Sponsorship Manager her in Denver joining us to talk about the program
  • How to support with Patreon
    • It takes a good 5-10 hours per week to keep the show going
    • There are a number of services that we pay for including website hosting, podcast content storage and streaming, etc
    • https://www.patreon.com/milehighendurance
    • Only one level right now which is a $5 donation to the show
    • Your donations will go directly into equipment and services to make the quality of the show better
  • Better Iron Distance liver coverage?
    • Ironman Now with Facebook Live and IM France June 24
    • Challenge Roth July 1; 260k spectators; 7k volunteers; live coverage on the their site
    • Ask the listeners to take a look at both the Ironman Now and the Challenge Roth coverage and let us know on Facebook which you like better.  
  • We are going to have Jay Webber from Rudy Project to talk about Project Podium.  Rudy Project North America, exclusive distributor of Italian-made endurance sports gear, and the most worn helmet at Kona 7 times in a row, is launching Project Podium, an initiative that rewards North America’s fastest age group triathletes with award-winning performance Rudy Project eyewear and helmets.  All age group racers that win their age group in any sanctioned long distance triathlon in the United States and Canada are eligible to receive a free, top-of-the-line Rudy Project Boost 01 road aero helmet and pair of Tralyx sunglasses. Winners will also be featured on Rudy Project’s website, and lauded on social media as the top long distance age group triathletes on the continent.
  • Michael Horvath of Strava
  • Alison Freeman on training and racing in the heat
  • Going to try and get Susan Williams on the show
  • Andrew Talansky

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

  • Kyle Coon RAAM update
    • team SeatoSea
    • 07:48:59 AM (PDT) 06/24/18
    • 3067.2 mi
    • Average speed of 16.3 mph
    • Distance per day 391.9 mi

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?  Matt Smith
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page.

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Happy Independence Day to our listeners in the U.S.  Stay tuned, train informed, and enjoy the endurance journey!

 

Jun 24, 2018

Our interview this week is with return guest and 5x world champion Craig Alexander and coach Matt Smith.  At the end of the Boulder Sansego training camp, they spend a little time reflecting on the lessons and training session during the camp.  They also highlighted a couple of the important training tips that we covered during the 3 days.

Thanks to last week's guests, registered Dietitian and Board Certified Specialist in Sports Dietetics, Dina Griffin.  Dina talked about some of the endurance considerations that are unique to the female athletes, including getting the right amount of iron in your diet, having ferratin and iron panel testing, training and racing while pregnant and more.  If you missed it, go back and listen to episode #130.

At the Boulder camp this past weekend, Matt Smith was the chief coach and presenter.  Crowie trained with the athletes in the pool while Matt was on the deck delivering the workout sets. Matt and Crowie biked and ran with us.  Crowie led the strength training session. 

 

Matt Smith has been involved in triathlon and multisport for over 15 years. As a coach, his athletes have achieved the highest accolades in triathlon including Ironman and 70.3 podium finishes and overall wins. Personally, he has qualified for the Ironman and 70.3 world championships on every attempt. Matt serves as the North American coach for Sansego by Craig Alexander.

 

Matt has a unique ability as a coach to work with any athlete to fit a highly competitive race program into a busy life. He looks at an athlete holistically, coming from a background of leadership and executive coaching before starting triathlon coaching 8 years ago.

Matt holds USAT certification, a Masters degree in Adult Education, Executive Leadership certification from Harvard University and is completing his Nutritional Therapy Practitioner certification to be able to help athletes with more than just race day nutrition planning.

As mentioned in the intro, Crowie is a 3x Ironman World Champion.  He also has 2 70.3 world championship titles. 

Crowie, is a 5 time world champion and is still a top competitor at the age of 45.  He is an absolutely amazing athlete, and he is extremely generous and humble.  He loves the sport and was great about sharing his experience and what he's learned, but also recognized that each athlete comes with their own experience, strengths and weaknesses, biomechanics and flexibility and was great and helping each individual get the most out of the camp.

I had a chance to chat with Crowie and Matt at the end of the camp. We talked about the highlights of the workouts and lectures, and we got them to share some specific training tips.

SANSEGO highlights

  • Friday
    • 3K swim, drills and video analysis
    • 45 mile bike ride to Hygiene
    • Strength training with Crowie
  • Saturday
    • Sighting
    • Drafting
    • Deep water starts
    • Buoy turns
    • 55 mile bike ride to Ward
    • Swim Race Skills
  • Sunday
    • Long run
    • Ride
    • Strength
    • Q&A

 

Bill and Haute Route

Khem's MS150 Update

Bob Seebohar Metabolic Project update

  • Food log at https://www.myfitnesspal.com/food/diary/soares3711
  • Much better at periodizing my carbohydrate intake according to my training needs. On days where you have less quality (zones 1-2) and lower duration (<2 hours) of training, I've been sticking to the 1:1 carbohydrate to protein ratio.

Lake to Lake Race

One more shout out on IM Boulder

Upcoming MHE Interviews:

  • Heidi Strickler  - plant vs. animal protein - finding what works for you
  • Michael Horvath
  • Andrew Talansky

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

  • Kyle Coon is doing the RAAM with team SeatoSea.  They are currently in Illinois and will be making Indian and Pennsylvania this weekend.  Check out the interview on 303 Radio

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Jun 17, 2018

Our interview this week is with "The Nutrition Mechanic" Dina Griffin. Ladies, listen up - we are talking about some of the endurance considerations that are unique to the female athletes.  Gents, don't tune out - no doubt you have a spouse, girlfriend or friends that this could impact.  You should know this stuff and may want to share this interview with them.  Plus, Dina has a talent that is unrelated to endurance sport that you are going to want to hear more about and hear later in the show.

Thanks to last week's guests, 3x Ironman World Champ Craig Alexander.  We talked to Crowie about the SANSEGO Camp happening this weekend in Boulder.  We'll also tell you who won the free entry into the camp a little later on.  If you missed the interview, go back and check out Episode #129.

Dina Griffin Bio.

As a Sports Dietitian and athlete herself, Dina understands the many challenges that athletes encounter.  Whether your goals include weight loss, improving nutrition for training and race day, or managing a health condition, she works to carefully understand your unique goals and challenges. She will strategize with you to overcome obstacles, optimize all aspects of your nutrition, and meet or exceed your goals in a realistic and healthful manner.

Dina likes to ‘walk the talk’ and as such, is a competitive half marathon, marathon, and ultra runner, age group triathlete, and cyclist where she has earned top placement and age group wins in several events. For other leisure activities, she enjoys hiking, snowshoeing and open water swimming. Some notable athletic accomplishments and achievements include the Leadville 100 trail run, the Comrades ultra race in South Africa (earning a bronze medal), Ironman Coeur D’Alene (12:14 for her 1st IM in 2013), Boston Marathon (sub 3:25 finish), NYC Marathon (3:26 finish), the San Francisco North Face Endurance Run 50k, and the Mount Evans Hill Climb. She is also proud to have served as a guide for Diane Berberian at the ITU Paratriathlon World Championships in London in 2013. Additionally, she has enjoyed crewing and pacing for athletes at events such as the Badwater 135 in Death Valley, UTMB/CCC races in France, Tor de Geants in Italy, and the Leadville 100 MTB race.

Discussion Topics:

  • IM Boulder recap
  • SANSEGO give away winner and weekend agenda
  • Bob Seebohar Metabolic Project update
  • Lake to Lake Race
  • Haute Route Rocky Mountains

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

  • Kyle Coon.  Blindness caused by cancer at age 5, Kyle says that his blindness gave him vision and opened up a world of possibilities.

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Jun 9, 2018

Our interview this week is with  3x Ironman World Champ Craig "Crowie" Alexander.  We are talking about the SANSEGO Clinic in Boulder June 15-17.  If you are a triathlete who lives in the greater Denver area, you couldn't ask for a better coaching clinic opportunity.  You don't have to take off a bunch of time from work.  You don't have to travel.  When you hear what's included, you are going to realize what a value it is.  Plus, we are going to do a drawing this week for one person who will get a free registration to the clinic.  Hint - there's a clue in the interview!

Thanks to last week's guests, coach and nutrition expert Bob Seebohar.  Not only did Bob share some great information to build on our knowledge of how to fuel yourself for endurance athletic success, we formally kicked off the "get metabolically efficient" project this week.  We have more on that in a little bit!

As mentioned in the intro, Crowie is a 3x Ironman World Champion.  He also has 2 70.3 world championship titles. 

As a father, husband, businessman and athlete, Crowie has felt the same pressures you do in balancing family, a career and your passion for the sport of triathlon. The Sansego Advance program provides an opportunity to train with Crowie and get expert guidance from the Sansego team of coaches in a three-day program.

Instead of taking a week off work and away from family to go to a training camp, you can join us during the day, sleep in your own bed and spend time with your family, all without having to take time off work. For this program, you’ll have the chance to train with Crowie in his second home of Boulder, Colorado, the mecca of

triathlon. You’ll experience some classic training routes of the top Ironman pros and see a day in the life of a pro living in Boulder.

  • SANSEGO discussion and giveaway instruction/rules
    • How do people submit their entry for the give away?  Tell people on Facebook live to Crowie's lie via Facebook comments on the MHE and 303 Facebook podcast post?  Should it matter if you cheat by copying someone else? 
    • How are we going to do the draw?  Facebook live on 303 Sunday evening?
    • How are they going to redeem?
  • IM Boulder weekend
    • Swim start facebook live
    • Crowie doing the Instagram feed for Ironman
    • Facebook live pro interviews
  • Bob Seebohar Metabolic Project update

MHE Upcoming interviews:

  • Dina Griffin "The Nutrition Mechanic" Clients in include ultra runners, triathletes, marathoners, adventure racers, and cyclists.
  • Mike Reilly
  • Heidi Strickler on plant based nutrition
  • Andrew Talansky

303 Interviews:

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

Be sure to be watching for 303Triathlon Facebook Live all day on Sunday as we cover IM Boulder.

Plus be sure to check out the interviews on 303Radio coming up.

  • Kyle Coon.  Blindness caused by cancer at age 5, Kyle says that his blindness gave him vision and opened up a world of possibilities.

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  You wear the Halo Headset for 20 minutes and use the paired app on your phone to do what they call "neural priming".  The headset looks like Beats headphones, the top band has plates that you moisten.  When you start the "neural priming" from the app, the plates conduct electrical wave stimulation of the motor cortex part of the brain which puts it into a state of hyper plasticity, which simply means that the brain can make neural connections faster and help you learn quicker.

 

Motor skills rely on the brain to send signals to the correct muscles and parts of muscles in the right order. Through plasticity, your brain is able to ensure that your neurons are working together for a precise result

Endurance relies on the motor cortex to repeat an action for an extended period of time. Each time you take a step, swim a stroke, or pedal a bike, your brain and your muscles consume energy. Via plasticity, your training leads to more efficient movements, reducing the energy cost of each action and allowing you to endure for a longer period of time.

Strength relies on the motor cortex to ensure that your muscle fibers are contracting together and not competing with each other. Powerful output requires the coordination of the many thousands of neurons that activate a group of primary and synergist muscles. With plasticity, the brain learns to contract more useful muscle fibers and relax opposing fibers, allowing you to lift more.

We've had the honor of having CEO and Founder Dr. Chao on the show to help us understand the science.  Use code MHE150 to save $150.

  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Jun 3, 2018

Our interview this week is with coach and nutrition expert Bob Seebohar.  As you'll hear in the interview, we are going to explore trying to get more efficient with our fueling through periodized nutrition.  Our guest Bob Seebohar is the author of Metabolic Efficiency Training and the Metabolic Efficiency Recipe book.  We are building on our knowledge from the CU Sports Medicine work we did a few weeks ago.  To be clear, this is not a "pivot" but a "build" on knowledge, adding layers of information to help you fuel yourself for success.

Thanks to last week's guests, coach Matt Bottrill. Matt is the cycling coach for professional triathletes Timo Bracht, Lucy Charles, Rachel Joyce and Tim Don.  Matt shared his experience of frequenting the podium at the British Nation Time Trial Championship podium from years 2004-2013 where he was mixing it up regularly with  Chris Froome and Bradley Wiggins. If you go to the website you will see his killer aero form.

Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and most recently served as a sport dietitian for the US Olympic Committee.

 Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach and a USA Triathlon Youth/Junior coach. Being an out of the box thinker, Bob created the concepts of Nutrition Periodization™ and Metabolic Efficiency Training.

Bob has worked with a variety of athletes from sports including triathlon, duathlon, ultra-running/cycling, track and field, marathon, mountain biking, road and track cycling, cross country, swimming, and more.

Olympians

 

Susan Williams (triathlon, bronze medalist, 2004)

Sarah Haskins (triathlon)

Hunter Kemper (triathlon)

Joanna Zeiger (triathlon)

Andy Potts (triathlon)

Ben Kanute (triathlon)

Meb Keflezighi (marathon)

 

Professional Athletes

 

Tim O’Donnell (triathlon)

Leanda Cave (triathlon)

Joe Umpenhour (triathlon)

Brian Fleischmann (triathlon)

Matt Chrabot (triathlon)

Amanda Stevens (triathlon)

Kevin Collington (triathlon)

Amanda Lovato (triathlon)

Michael Lovato (triathlon)

Manny Huerta (triathlon)

Sara McLarty (triathlon)

 

  • Bob Seebohar debrief:
    • We stayed out of the Ketogenic diet lane and out of the All Carb lane; Bob's emphasis on the easy 50/50 plate was great and it does work out.
    • Metabolic Project
    • Tracking nutrition with My Fitness Pal
      • No changes to current diet
      • Made some changes after CU
      • My Fitness Pal feedback (2200-2400 calories of carbohydrate)
      • Nutrition Periodization - 2400-3000 calories of carbohydrate (roughly 600-800 grams (8-10/kg))
    • Fasted Metabolic Pre-test on June 5th
  • Ironhorse with Khem
  • Tim Don Movie - https://www.youtube.com/watch?v=UhjIchwAkAU 
  • Sansego Clinic in Boulder June 15-17 with 3 x 70.3 champion Matt Smith and Craig Alexander
    • Details

 https://uk185.infusionsoft.com/app/orderForms/Sansego-Experience-Boulder-2018 

Upcoming interviews:

  • Michael Horvath on the Strava story (303 and MHE)
  • Dina Griffin "The Nutrition Mechanic" Clients in clude ultra runners, triathletes, marathoners, adventure racers, and cyclists.
  • Mike Reilly on (303 and MHE)
  • Craig Alexander (303 and MHE)
  • Heidi Stridkler on plant based nutrition

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

  • If you are racing or spectating IM Boulder, be sure to check out the interview on 303 Radio with Tim Brosious, Race Directory of IM Boulder. 
  • STRAVA CEO Michael Horvath sat down with Bill and I this week and talks about the genesis of the idea for STRAVA, how the company has matured, stuck to its vision and more.
  • Mike Reilly on (303 and MHE)
  • Craig Alexander (303 and MHE)
  • Kyle Coon.  Blindness caused by cancer at age 5, Kyle says that his blindness gave him vision and opened up a world of possibilities.

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  You wear the Halo Headset for 20 minutes and use the paired app on your phone to do what they call "neural priming".  The headset looks like Beats headphones, the top band has plates that you moisten.  When you start the "neural priming" from the app, the plates conduct electrical wave stimulation of the motor cortex part of the brain which puts it into a state of hyper plasticity, which simply means that the brain can make neural connections faster and help you learn quicker.

 

Motor skills rely on the brain to send signals to the correct muscles and parts of muscles in the right order. Through plasticity, your brain is able to ensure that your neurons are working together for a precise result

 

Endurance relies on the motor cortex to repeat an action for an extended period of time. Each time you take a step, swim a stroke, or pedal a bike, your brain and your muscles consume energy. Via plasticity, your training leads to more efficient movements, reducing the energy cost of each action and allowing you to endure for a longer period of time.

Strength relies on the motor cortex to ensure that your muscle fibers are contracting together and not competing with each other. Powerful output requires the coordination of the many thousands of neurons that activate a group of primary and synergist muscles. With plasticity, the brain learns to contract more useful muscle fibers and relax opposing fibers, allowing you to lift more.

We've had the honor of having CEO and Founder Dr. Chao on the show to help us understand the science.  Use code MHE150 to save $150.

  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

May 27, 2018

Our interview this week is with coach Matt Bottrill.  As you'll hear in the interview, Matt is the cycling coach for professional triathletes Timo Bracht, Lucy Charles, Rachel Joyce and Tim Don.  Matt frequented the podium at the national time trial in the UK and his success led to professional triathletes reaching out to him for coaching advice.  His specialty is aerodynamics and he's going to share his thoughts with our crew.

Thanks to last week's guests, coach Billy Edwards of the USA Naval Academy triathlon team.  We talking about USAT Collegiate Nationals and about the Navy team win, about the vibe of the race and how they score teams at this event

Our guest lives in Whitwick England, was all over the British Nation Time Trial Championship podium from years 2004-2013.  If you check the results page you'll see him right in the mix with Chris Froome and Bradley Wiggins.  https://en.wikipedia.org/wiki/British_National_Time_Trial_Championships

Matt is owner of Matt Bottrill Coaching and has a staff of coaches.  As mentioned in the intro, he has or is coaching some of the most prominent pro triathletes including Timo Bracht, Lucy Charles, Rachel Joyce and Tim Don.

Discussion topics:

  • Kona update from Khem
  • Michael Horvath interview
  • The final week of Karen Hornbostel Memorial TT
  • Sansego Clinic in Boulder June 15-17
    • 3 x 70.3 champion Matt Smith
    • Craig Alexander
  • Metabolic testing, the sequel
    • Dr. Bob Seebohar on a new metabolic test.  We'll talk about that next week
  • Yokohama coverage and pro interviews
    • https://www.triathlon.org/results/result/2018_itu_world_triathlon_yokohama/321145
    • Roger raced at Yokohama on May 12th
    • Got some good pictures of Mario Mola of Spain (male pro winner)
    • Flora Duffy of Bermuda (female pro winner)
    • Kevin McDowell of USA
    • Pics and interviews with Mami Tani of Japan (winner of the para triathlon competition)
    • Pics and interviews with Non Stanford of GB (female pro 3rd) and Ashley Gentle of Australia (4th place)

Upcoming MHE Interviews

  • Dr. Bob Seebohar to give us a refresher on metabolic efficiency. 
  • Dina Griffin "The Nutrition Mechanic" Clients include ultra runners, triathletes, marathoners, adventure racers, and cyclists.
  • Andrew Talansky on Oceanside and St George 70.3

303 Endurance Network

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

  • If you are racing or spectating IM Boulder, be sure to check out the interview on 303 Radio with Tim Brosious, Race Directory of IM Boulder. 
  • Plus, we have an interview with Kyle Coon.  Blindness caused by cancer at age 5, Kyle says that his blindness gave him vision and opened up a world of possibilities that otherwise might have passed him by
  • STRAVA CEO Michael Horvath sat down with Bill and I this week and talks about the genesis of the idea for STRAVA, how the company has matured, stuck to its vision and more.

Affiliate programs

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page.

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

May 20, 2018

Our interview this week is with coach Billy Edwards of the USA Naval Academy triathlon team and we are talking about USAT Collegiate Nationals.  We are going to talk about the Navy team win (Go Navy), about the vibe of the race and how they score teams at this event.

Thanks to last week's guests, coach Mike Ricci on how to transform yourself from an average age-grouper to a Kona qualifier.  If you want to get to Kona and you haven't heard the interview - get on it! 

Sure Kona is the world championship of Ironman.  When you think of triathlon, most people think of Kona first.  Besides being the IM WC, it is an event that has an amazing vibe.  This week we are talking about another race that has a unique vibe and energy that I've not experienced anywhere else.  I'm talking about USATCN.  If you've been to USAT Nationals, this is not that vibe.  It's something completely different.  It's like a USATAG Nationals, Final 4 and Kona hybrid.

We are talking to the coach who built a team over years to get to this point.  We'll talk about how he did it.

Billy "The Kid" Edwards coaches the United States Naval Academy Triathlon Team.  He has been coaching the Navy Club sport since 2008.  Billy also coaches and consults competitive and beginner triathletes all over the country. His professional coaching background includes USA Triathlon and USA cycling certifications.  As a Marine infantry officer, Billy spent much of his time getting his Marines mentally and physically prepared for their tasks in battle similar to prepping athletes for races and meets.  Billy believes in consistency in every aspect of life in order to become a better athlete. Sports should become not just a hobby but a positively integrated aspect of your life. He also considers triathlon much more than swim, bike, and run.  It is the obstacles in your life, in your training, and then on race day that you have to learn to mentally, emotionally, and physically hurdle on the way to your goals.  http://billythekidtriathlete.com/coaching/

Discussion topics:

  • The missing file!  My metabolic report from CU Sports Medicine was not posted as I thought.  Thanks Dina Griffin for brining that to my attention.  It is now.  I'll explain where after the interview
  • How Bill's 10 day super block of training for IM Boulder is going
  • I have a rant about my race at the Karen Hornbostel Memorial TT and an update on flat pinning
  • Braver, Bolder, Stronger - Rachel Joyce clinic
  • Craig Alexander clinic in June

Upcoming interviews:

  • The missing file!  My metabolic report from CU Sports Medicine was not posted as I thought.  Thanks Dina Griffin for brining that to my attention.  It is now.  I'll explain where after the interview
  • How Bill's 10 day super block of training for IM Boulder is going
  • I have a rant about my race at the Karen Hornbostel Memorial TT and an update on flat pinning
  • Braver, Bolder, Stronger - Rachel Joyce clinic
  • Craig Alexander clinic in June

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

Just up on 303 Radio is an interview with Tim Brosious, Race Directory of IM Boulder.

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

 

May 13, 2018

Our topic this week is "how to get to Kona"?  We talk to Level 3 coach Mike Ricci on how to transform yourself from an average age-grouper to a Kona qualifier.  Everything from picking the right coach to picking the right race is right here today.

Thanks to last week's guests, Dr. Inigo San Milan of CU Sports Medicine and Performance Center.  We received some good feedback on the interview.  Coaches including Mike Ricci and 3 time Olympian Jim Galanes liking that content. 

I have to say, this topic of nutrition and metabolic rates is extremely personal and inter-related.  I'm pleased about the positive feedback and a little relieved there wasn't some negative feedback. As I mentioned, I know there are people who experience success with different approaches.  I had Dr. Bob Seebohar on my mind while preparing the content last week.  Bob has talked with us in the past about metabolic efficiency.  I'd like to get him back on to discuss this because I know there's something to it, but I want to do it in a way that is not confusing to the audience. 

 Kona is the serious goal of many triathletes.  For many, it just seems like a dream or unattainable goal.  Whether you have already earned your ticket to the Ironman World Championship or it just preoccupies your triathlete dreams, you will want to hear what coach Mike Ricci has some great advice.

Discussion Topics:

  • How to go from average age-grouper to Kona Qualifier?
  • Can you cram for an Ironman? 
  • Wildflower report
  • Karen Hornbostel Memorial TT and how to attach a bike race number so it is aero?  Glue or pin?

Upcoming Interviews:

  • USA Navy coach Billy Edwards to break down USAT Nationals
  • Coach Matt Bottrill out of the UK joins us to discuss bike aerodynamic form.  He is Tim Don (and I believe Rachel Joyces's cycling coach).  Matt is going to join us for an interview and get into just how many watts you can save yourself with good bike form.
  • Andrew Talansky on Oceanside and St George 70.3
  • Dina Griffin "The Nutrition Mechanic" Clients include ultra runners, triathletes, marathoners, adventure racers, and cyclists.

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

May 6, 2018

Our topic this week is Part 2 on "No Guessing".  We continue our interview Dr. Inigo San Milan of CU Sports Medicine and Performance Center.  I mentioned some of the topics we are going to hit last week.  If you missed it, you are going to hear Inigo's definitions of each training zone.  You will learn what muscle types map to which zone, understand the relationship between metabolic rates and sources and muscle fiber types and zones. It's going to be a science lesson hootinany!

Thanks to last week's guests, professional triathlete's Tim Don, James Hadley and Rachel Joyce.  Can't wait to see Tim and Rachel at Kona this year!

Taking the No Guessing topic with Inigo to the next level.  I have some training zone definitions straight from Inigo, plus I have taken my metabolic report results and done a comparison to a generic online race nutrition calculator.  I want to illustrate how different MY and perhaps YOUR individual results might be to generic calculators.

Plus, we have the final results in from USAT Collegiate Nationals.  I want to share the rankings and some results, plus give a couple of special "shout outs" to some individuals and teams. 

Shout Outs to:

  • Tim Hola and his dad qualify for Kona at IM Texas.
  • Josh Shadle's mom for also finishing IM Texas
  • My team mates at Renegade Endurance who finished IM Texas.
  • Scowl to any one (not any of my friends) who drafted at IM Texas
  • Shout out to my athlete Brady Nelson for his finish at IM 70.3 St George
  • Also a shout out to Lionel Sanders for his win at 70.3 St George with a 3:41.11.
  • Also, upcoming guest and professional Andrew Talansky for his finish today at IM 70.3 St George with an unofficial 4:03.31

Dr. San Millán is an Assistant Professor at the University of Colorado School of Medicine and the Director of the Sports Performance Program at the CU Sports Medicine and Performance Center in Boulder, Colorado.

Listen closely to the concepts that we discuss.  After the interview, I’m going to share my actual data and drive home the point that relying on assumptions, generic calculators for training zones, caloric expenditure, etc. can be highly risky.

Inigo's Training Zone Definitions

-Z1 is recovery

-Z2 is the exercise intensity where you achieve the maximal fat oxidation rate (FATmax) which also coincides with the first lactate inflection point. This is indicative of maximal Type 1 muscle fiber recruitment before Type IIa starts kicking in.

-Z3 is when type IIa muscle fibers kick in and there is a sharp decrease in Fat oxidation and increase in CHO oxidation. The Cross-over point usually happens here. Also there is a continuous rise in lactate accumulation.

-Z4 is the exercise intensity at which Fat oxidation completely disappears and CHO is the only fuel available. Furthermore, this also coincides with a 2nd lactate inflection point (“Lactate threshold”). This metabolic state denotes maximal Type IIa muscle fiber recruitment before Type IIb fibers kick in.

-Z5 is usually your VO2max, or maximal effort you can sustain and starting to incur in anaerobic metabolism. This intensity can only be sustained for ~2-3 minutes.

-Z6 is your anaerobic metabolism and dependable on ATP stores as glycolysis is not fast enough to supply ATP for the muscles. Usually sprinting intensity.

Examples of Nutrition Calculations (Assumption v Reality)

Zone 1

Do you know how many calories you are burning per hour?

Me - TrainingPeaks: 590/hr at z1 - No indication of what % comes from fat

Generic Calculator: 519/hr at z1 (67% from fat)

Actual Test: 770/hr at z1 (26% from fat)

If I used a generic calculator I might assume I'm only burning 171 calories of glycogen/hour.  In reality, I'm using 570.  An error of 330%.

 

Zone 3

Me - TrainingPeaks: 797

Generic Calculator: 774 (28% from fat)

Actual Test: 979 (7.7% from fat)

Generic calculator says I'm using 557 calories of glycogen/hour.  In reality I'm using 904. 

Upcoming Interviews:

  • Level 3 coach Mike Ricci of D3 Multisport to talk about how to advance from age-grouper to elite
  • USA Navy coach Billy Edwards to break down USAT Nationals
  • Coach Matt Bottrill out of the UK joins us to discuss bike aerodynamic form.  He is Tim Don (and I believe Rachel Joyces's cycling coach).  Matt is going to join us for an interview and get into just how many watts you can save yourself with good bike form.
  • Andrew Talansky on Oceanside and St George 70.3

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

Good luck to my colleagues at 303 Endurance Network who are racing at Wildflower tomorrow - Khem Suthiwan, Dana Willett and Allison Freeman.  Good luck ladies!

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Apr 29, 2018

Our interview this week is titled Brits in Boulder to celebrate St Georges Day this past Monday.  Bill and I met with professional triathlete's Tim Don, James Hadley and Rachel Joyce at Ivan O'Gorman's bike fit studio just outside of Boulder and had a very casual interview and discussion.  As you will hear we discussed a number of topics and are super grateful for their time and for sharing their time and perspectives as professional triathletes. 

Saint George's Day, also known as the Feast of Saint George, is the feast day of Saint George as celebrated by various Christian Churches and by the several nations, kingdoms, countries, and cities of which Saint George is the patron saint.

Thanks to last week's guest, Dr. Inigo San Milan of CU Sports Medicine and Performance on the topic of metabolic testing.  Last week was part 1 of a 2-part interview.  There was a lot to digest in last week's interview and we much, much more to get to with Inigo. 

Because of the way the dates fell with St. Georges Day being this past week, we wanted to shift gears for a week and share the Brits in Boulder interview with Tim, Rachel and James.

Next week we will return to the final half of the interview with Inigo next week.  I'll elaborate further on what you will hear next week in part 2 - you do not want to miss it. 

Before we get into today's interview, I want to relay some updates from Bill and Khem, which we discussed this morning.  I won't try to represent what they discussed this morning, but would like to share a couple of brief highlights.

Bill is back from Haute Route San Francisco.  Overall it sounded like he had an awesome experience, but Haute Route was no joke.  After taking a ferry to the start, the first stage started from Jack London Square after taking in Oakland and was a 100 mile and more than 10k feet of climbing with Mt Diablo.  Mt Diablo is a featured part of the Tour of California race. After they finished in Oakland, the racers took a ferry back to San Francisco for a good meal and massage. 

The 87 mile stage two started at the Presidio and rode across the Golden Gate Bridge.  There was another 8500 feet of climbing and it sounds like it was pretty relentless, but pretty epic at the same time.  The gist of what Bill reported was that it's a great experience, extremely well supported, but very challenging.

Khem gave an update on the Karen Hornbostel Memorial TT.  This was week four and the conditions were calm Wednesday at Cherry Creek Reservoir.  There were reportedly a lot of fast times on the 9.5 mile course and Khem knocked nearly a minute off her previous week's time.  There are three more weeks to go and I'm hoping to be out there next week with her.

After the interview I'll go into a little detail on the USAT Collegiate and HS Club Nationals in Tuscaloosa.  I'll also provide a little more on last week's interview with Dr. Inigo San Milan and talk about what you will hear in next week's episode and the information that Inigo has yet to share.

Rachel Joyce has six top ten finishes in Kona to her name (6th:2009, 5th:2010, 4th:2011, 2nd:2013, 3rd:2014, 2nd:2015), a world title and four Iron distance titles (Ironman Lanzarote 2011, Challenge Roth 2012, Ironman Texas 2013, Ironman Cozumel 2013 and Ironman Boulder in 2017).  Her finish time in Challenge Roth (8:45:03) also puts her down as the fifth fastest woman over the Iron distance and is one of only 4 women to finish in sub-9hours at the Ironman World Championships (8:57:28).

London was “home” for  10 years but now Rachel has moved Stateside and lives year round in Boulder, Colorado.  She has been coached by Julie Dibens since the end of 2014.  Her ambition in the sport is to win Kona as well as tick off a few “bucket list” races she has on her list….Wildflower, Ironman Lake Placid, St Croix 70.3 and Escape from Alcatraz to name a few.

James Hadley Originally from England, UK, has been an athlete for 28 years. He progressed quickly through years of hard work and dedication to race as a professional triathlete internationally for 11 of these years. During this time James has been taught by some of the best coaches in the world, whilst also training/racing alongside some of the all time great athletes triathlon has ever produced.  He was accepted into Bath University and started training in earnest with the triathlon team. During a visit to Australia he met coach Siri Lindley, who was “instrumental” in motivating him to take his training to the next level. He moved to Boulder to train with Lindley and still lives there today.

Great Britain’s Tim Don posted a 7:40:23 at the Ironman South American Championship in Brazil on May 28, 2017 to become the fastest athlete to ever finish an Ironman-branded race. The former ITU star put together a 44:16 swim, a 4:06:56 bike and a 2:44:46 marathon to post the incredible 7:40:23 finishing time and break Canadian Lionel Sanders’ record of 7:44:29, which was just set at last November’s Ironman Arizona. In addition to the record, Don earned the championship victory with an astounding 25-minute margin over second-place finisher Kyle Buckingham of South Africa and will be guaranteed a slot for October’s Ironman World Championship.

Weigh yourself prior to your workout

Weigh yourself after your workout

Note how much fluid you consumed during

Note (generally how much fluid you lost through peeing)

  • Maintain a spreadsheet. 

My spreadsheet has:

  1. Date
  2. Time
  3. Temperature
  4. Activity
  5. Duration (minutes)
  6. Weight Prior
  7. Weight After
  8. Weight Change in pounds: multiply by 16 to convert to ounces
  9. Fluid Consumed
  10. Fluid Excreted
  11. Sweat Rate in ounces

USAT Collegiate Club Nationals in Tuscaloosa.  The USA Triathlon Collegiate Club & High School National Championships are this Friday and Saturday in Tuscaloosa, Alabama, with nearly 1,300 collegiate competitors from 120 collegiate clubs and more than 150 high schoolers registered to compete.

There was a course change announced and now executed.  All races will be shifted from a triathlon (swim-bike-run) to a duathlon(run-bike-run) to ensure athlete safety.

Heavy rainfall in Tuscaloosa the past two weeks led to the Holt Dam spillway gates being opened by local officials to avoid flooding. Heightened volume in the Black Warrior River necessitated that the gates remain open through race weekend, resulting in overly strong currents that were deemed unsafe for swimming.

Racing Friday included the Draft-Legal Collegiate Club Championships, in which athletes covered a 2.5-kilometer run, draft-legal 20-kilometer bike and another 2.5-kilometer run.  The draft-legal format, which allows athletes to work together and pace off eachother on the bike, is similar to what is contested in elite International Triathlon Union (ITU) competitions and the OlympicGames.

Some of the nation’s up-and-coming multisport athletes will compete at the USA Triathlon High School National Championships. The course will cover a 2.5k run, non-drafting 21.45k bike and 2.5k run. High school boys, including two athletes competing in the Paratriathlon Open division

The action continues Saturday morning with nearly the entire field of collegiate athletes competing in the Olympic-Distance Collegiate Club Championships. The course covers a 5.2k run, 40k bike and another 5.2k run. The race also includes a Paratriathlon Open division, which features a 5.2k run, 20k bike and 5.2k run.

I enjoyed working with Caryn Marconi today.  Caryn is USAT's Communication Manager and was doing an amazing job making sure all teams, coaches, media knew about the changes and handling all of the social media with her team.  COO Tim Yount did and incredible job announcing today and you can tell how passionate he is about these young athletes and the sport of triathlon.  He follows the progress of these athletes and he knows how to keep the spectators informed and engaged.

Upcoming interviews:

  • Part 2 of Inigo and metabolic training
    • We'll hear Inigo's definition of training in Zone 2 and how to train to how to improve fat burning and lactate clearing.  When you don't train properly in Zone 2, you are not training the Type 1 muscle fibers.  When you don't train those fibers, they atrophy.  When Type 1 fibers atrophy, you get reduced mitochondrial function and impair your ability to clear lactate.  Accumulation of lactate results in H Ions affecting acidosis and muscle contraction
    • We'll hear Inigo talk about target carbohydrate consumption at 10-15 hours of training per week - spoiler alert - it's about 3-4 g/kg
    • We'll hear how chronically low glycogen results in catabolic effect, loss of muscle mass and results in higher cortisol and adrenal fatigue and even hypothyroidism
    • We'll Inigo's theory on the relationship between Coronary disease related to inflammation;
    • One of the things that Bill brought up on his Haute Route race was that his heart rate couldn’t get much above 130 beats/minute.  Inigo does an excellent job explaining what is happening physiologically that causes us to not be able to elevate our heart rate.  The basic idea is that the brain needs glucose.  If the brain senses there's not enough glycogen to share with the muscles and liver, the brain controls how much glycogen they get.  It also reduces adrenaline production and adrenaline reduction results in lower heart rate.
  • Tim Don's cycling coach Matt Bottrill on aerodynamic form.  Matt is going to join us for an interview and get into just how many watts you can save yourself with good bike form.
  • Level 3 coach Mike Ricci of D3 Multisport to talk about how to advance from age-grouper to elite
  • Andrew Talansky on Oceanside and St George 70.3

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.  Be sure to follow 303Radio.

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Apr 22, 2018

Our guest this week is Dr. Inigo San Milan of CU Sports Medicine and Performance on the topic of metabolic testing.  Last week you'll recall that I mentioned one of the reasons for "why" we do this podcast, which was our ability to have conversations with interesting and quality people like Josh Shadle and Dr. Jason Karp.

Another reason that we do this is that triathlon and endurance sports have inherent complexities and things you need to learn over time.  We are driven to learn and the content that we provide is really a bi-product of that passion for us to learn.  Even after doing this for more than a decade, I continue to refine and expand my knowledge.  Things that I thought I understood, I gain a deeper appreciation for or improved understanding.  You are going to get an invaluable science lesson today folks.  We are going to talk about CU's proprietary ultrasound muscle testing for metabolic damage and glycogen storage.  If haven't been tested, then you are flat out guessing.  I was astonished at what I learned.  Plus, if you think going slow is for sissy's, think again.  After you hear this, you are going to want to know our zone 2 numbers and respect them. 

Thanks to last week's guest, Josh Shadle of Fuelary.  He'shelped us understand a more contemporary approach to wellness and performance.  The more proactive approach tests in narrower ranges, more markers and more frequently to help identify wellness and performance opportunities.  If you missed it, go back and listen to episode #121

Dr. San Millán is an Assistant Professor at the University of Colorado School of Medicine and the Director of the Sports Performance Program at the CU Sports Medicine and Performance Center in Boulder, Colorado. He is an internationally renowned applied physiologist having worked for the past 20 years for many professional teams and elite athletes worldwide across multiple sports like running, football, soccer, basketball, rowing, triathlon, swimming, Olympics and cycling including eight Pro Cycling Teams. He has also been consultant in exercise physiology and sports medicine to international organizations like the US Olympic Committee and the International Cycling Union. He has been a pioneer in developing new methodologies for monitoring athletes at the metabolic and physiological level including a novel method to measure mitochondrial function in vivo as well as the the invention, along his colleague Dr. John Hill, of the first method to measure skeletal muscle glycogen in a non-invasive manner using high frequency ultrasound. His areas of research, clinical work and interest include exercise metabolism, nutrition, sports performance, overtraining, diabetes, cancer and critical care.

 

  • Brits in Boulder, Tim Don, James Hadley and Rachel Joyce.  Franko Vatterott helped us get the trio of British pro triathletes together and Bill arranged for us to meet at Ivan O'Gorman's bike fit studio.  We discussed why they chose to move and stay in Boulder.  We talk about what it's like running your professional triathlete career as a business, keeping your edge, the future of British triathletes, and much, much more.
  • Part 2 of Inigo and metabolic training
  • Tim Don was sharing what he's been doing with his coach Matt Bottrill in the wind tunnel and on aerodynamic form.  Matt is going to join us for an interview and get into just how many watts you can save yourself with good bike form.
  • Andrew Talansky on Oceanside and St George 70.3

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.  Be sure to follow 303Radio.

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Apr 15, 2018

Our guest this week is Josh Shadle of Fuelary.  He's going to help us understand a more contemporary approach to wellness and performance.  A lot of athletes are starting to be more proactive than the annual physical with their GP and getting the standard blood screening which tests within broad ranges of "normal".  The more proactive approach tests in narrower ranges, more markers and more frequently to help identify wellness and performance opportunities. 

Thanks to last week's guest, Dr. Jason Karp who gave us helped with "The Right Way to Do Run Intervals".  With his PhD in physiology, Masters in Kinesiology and a BA in sports science, he is about as educated as anyone in the field and yet he writes and conveys concepts in a way the ley person can understand.  If you missed it, go back and listen to episode #120.

One of the things I love about what we do is that we get to meet some very interesting and quality people.  We were introduced to Josh by Will Murrray, our regular mental skills coach.  Josh has a life story that I'm honored that he shared with such transparence and vulnerability. He has followed his calling and passion and is doing things that help regular people and athletes be at their best.  Whether your goal is weight loss or performance they have tests and plans that are design to make you happy, healthy, and horny.

Discussion Topics:

  • Brits in Boulder - Tim Don, James Hadley and Rachel Joyce
  • CU Sports Medicine
  • Haute Route

Upcoming Iterviews:

  • Inigo San Milan on the metabolic testing process.  You've heard some basics of what we discussed already, but you will be able to hear the science lesson for yourself.
  • Brits in Boulder, Tim Don, James Hadley and Rachel Joyce.  Franko Vatterott helped us get the trio of British pro triathletes together and Bill arranged for us to meet at Ivan O'Gorman's bike fit studio.  We discussed why they chose to move and stay in Boulder.  We talk about what it's like running your professional triathlete career as a business, keeping your edge, the future of British triathletes, and much, much more.
  • Tim Don was sharing what he's been doing with his coach Matt Bottrill in the wind tunnel and on aerodynamic form.  Matt is going to join us for an interview and get into just how many watts you can save yourself with good bike form.
  • Andrew Talansky on Oceanside and St George 70.3

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.  Be sure to follow 303Radio.

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

 

Apr 8, 2018

Our guest this week is Dr. Jason Karp to talk about his article "The Right Way to Do Run Intervals".  He has a PhD in exercise physiology, a Masters in Kinesiology and a BA in exercise and sports science.  He's been a guest in the past on his books, The Inner Runner and Run Your Fat Off.   We are certain you will learn some new information about interval training and how that create the adaptations that make you faster and stronger.

Thanks to last week's guest, Tim Hola on his favorite swim, bike and run workouts.  For those who heard and told us how much you liked it, thank you for your feedback.  If you missed it, go back and listen to episode #119.

Tim's Favorite Workouts:

Swim:

Workout 1

  • 1000 straight fast; last 200 water polo (1 min RI)
  • 1000 straight; last 200 water polo (45 sec RI)
  • 1000 straight; last 200 water polo (30 sec RI)
  • 1000 straight; last 200 water polo

Workout 2

  • 4225 straight sprinkling in intensity 200s and 300s here and there.  non stop and no drinking.

Bike:

Workout 1

  • 90 seconds hard as you can; 60 seconds harder; 60 seconds steady; 30 seconds rest (repeat 5 times)
  • 10-15 minutes spin
  • 45 minute time trial

 

Workout 2

  • 20 minute intervals at race pace (hard as he can for 20 minutes) with 5 minutes rest (repeat 5 times)

Run:

Workout 1

  • After a good warmup
  • Hill repeats 45 seconds hard up, easy down; 30 seconds hard uphill, easy down 15 seconds hard uphill, easy down (repeat 5 times) 

Discussion Teasers:

  • Cherry Creek Time Trial
  • New Triathlete Tip - How's and Why's of Following a Triathlon Training Workout
  • Bills countdown to Ironman Boulder
  • Physiology and gait analysis at CU Sports Medicine
  • Resilience Code Tour

Interview Setup

Jason Karp is a prolific writer, he has more than 400 articles published in running, coaching, and fitness magazines and scientific journals and is the author of eight books, including The Inner Runner, Run Your Fat Off, and Running a Marathon For Dummies.

 Jason is a USA Track & Field certified coach, has taught USA Track & Field’s level 3 coaching certification, and has led elite coaching camps at the U.S. Olympic Training Center. A runner since sixth grade, he was a member of the silver-medal winning U.S. Masters Team at the 2013 World Maccabiah Games in Israel.

New Triathlete Tips:

Last week's discussion and Pulte tri clinic was on the topic of Essential Gear for Your First Triathlon.  We've published a blog post on the topic on the website.  Go to www.milehighendurance.com and the Content menu and navigate to MHE Blog.

At our Pulte group run last weekend I asked the peeps about what pace they wanted to run?  When they answered, I asked why they wanted to run the paces they were planning.  The answers were, "that's what I always run".  We ultimately ran a very slow and easy Zone 1 / Zone 2 pace.  As we ran, we discussed the reason for different paces or training zones.

This week's Clinic was going to be "How to Read Triathlon Workouts".  Everyone is receiving their free Triathlon Plans from MyTimeToTri.com.  If you are listening to this and need a free training plan, you should go check it out.   Not that my Pulte peeps have their training plans, and realizing that they don't yet understand the basics of training at different intensities, It thought I'd step back and talk about why the specifics of each swim, bike and run.

This week's blog posting is the "How's and Why's of Following a Triathlon Workout".  Here's a bit of what you will read on the blog post this weekend.

Workout Specifications

Notice that triathlon workouts rarely read “just go swim”, “ride your bike”, or “run somewhere and back”. They are (or should be) much more specific. If they are written by a certified triathlon coach, they should include specifics for duration (or distance), intensity, terrain (grade and/or surface), intervals and recovery, and potential skill focuses.

The specifics of a workout are designed to affect an adaptation. Different intensity levels, distances, terrain, sequencing and progression stress different energy systems and the neuromuscular system to affect different changes to your body.

Training Intensity

The “Training Zone Chart” refers to Zones that tie to a Rate of Perceived Exertion (RPE) range and description of how that may be perceived. Think of zones as gears in your cars transmission. 1st gear is the easiest (engine is doing less work) and slowest. 5th gear is the hardest (engine is doing a lot of work) and fastest.

Zone 1 as a training intensity is intended for active recovery. You are getting circulation and exercise, but it’s easy. Walking is a good example of Zone 1 effort.

Zone 2 intensity is designed to use your body’s aerobic energy system. This means that it’s primarily using your body’s ability to combine oxygen with fat to produce energy to fire your muscles. It does not put a high strain on your cardiovascular system. Lower intensity efforts are typically prescribed for longer distance and time efforts.

Zone 3 is the hardest you will work while using fat as your primary fuel source, but you are starting to use more glycogen (sugar) stored in your body’s muscles and liver to produce energy.

Zone 4 intensity is the tipping point where your body starts to use more glycogen for fuel than stored fat and instead shifts to and anaerobic adaptation. It also raises your heart rate drastically, influencing adaptations in your cardio-pulmonary system. You will often see interval training prescribed in 2-3 minute durations.

Zone 5 is designed for neuromuscular, or speed, development. Higher intensity efforts are typically prescribed in shorter “intervals”. You will typically see intervals prescribed in 20 second to 1 minute durations.

Training Endurance

Of the physical adaptations speed, strength and endurance, the latter is the easiest one for the body to make. Consider what it would take to decrease your 100-meter sprint by 10%, or bench press by 10%. Increasing your run distance from 1.0 to 1.1 miles is a relatively easy adaptation. If you consistently and progressively apply low intensity effort swim, bike and run efforts, you will be amazed how easily you are able to increase the distance of what you are capable of today and reach your goals, given adequate time. While you want to progressively increase your distance, you want to be careful to not add too much mileage too quickly. 5-10% increases each week is recommended to avoid injury.

Next week on MHE we have Josh Shadle on Fuelary - blood testing for the everyday superhero.  Whether your goal is weight loss or performance they have tests and plans that are design to make you happy, healthy, and …..horny. 

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.  Be sure to follow 303Radio.

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page.

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Apr 1, 2018

Our guest this week is Tim Hola.  Tim is an elite age-grouper with a full time job and family.  He is also had a 9:52 race in Kona this past year.  He joins us to talk about the realities of balancing all of his responsibilities and still being an incredible athlete.  He shares some of his favorite workouts in each the swim, bike and run and what works for him.

Thanks to last week's guest, Dr. Kirk Parsley.  As a sleep specialist, former Navy Seal and endurance athlete, he knows the demands we put our bodies through and had a lot to share on getting healthy sleep.  If you missed it, your owe it to yourself to go back and listen to episode #118.

We already mentioned Tim's Kona performance from last year.  In addition to being an incredibly talented athlete, Tim happens to be a neighbor.   I've been racing triathlon in the Denver/Boulder area for more than 12 years and I've gotten to know some pretty fast triathletes.  Many guys who look to get on the podium.  There's one guy that everyone hopes doesn't turn up at a race and that is our guest Tim Hola.  When Tim shows up, everyone is racing for second.  I'll share some of his race results on Athlinks after the interview.

MHE upcoming interviews:

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.

 

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance/discounts

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Mar 25, 2018

Our guest this week is Doctor Kirk Parsley.  He is a sleep specialist and has been treating Navy Seals, Special Ops, First Responders, and yes - endurance athletes, with sleep related ailments or performance issues.  If you don't get 8 hours of sleep as a non-athlete and as much as 10 for ultra-runners, you will want to know what you could be doing to your performance and health.

Thanks to last week's guest, ultra-runner and coach Don Reichelt.  Don shared his preparation and training for Badwater 135.  We also talked about how he helps other athletes train for that distance.  We will be watching his race closely and look forward to seeing his result.  My sense is, we are going to be impressed!

Discussion Teasers:

  • Reactions to the interview and some of our take-aways
  • When we last reported we were still in Lake Havasu.  Before leaving Lake Havasu, we had a pretty interesting run in the desert and tested our navigation skills.  We have a great report on our trip to Tucson, dinner with Alain Lambert and Barry Siff, and the ride with Alain on Mt. Lemmon.
  • Time management tips when you are trying to fit all the hours of training required for long-distance racing

Interview Setup:

Kirk Parsley served as an Undersea Medical Officer at Naval Special Warfare Group One from June 2009 to January 2013. While there, he led the development and supervised the group’s first Sports Medicine Rehabilitation center. He is a former SEAL, and received his Medical Degree from Bethesda, Uniformed Services University of Health Sciences (USUHS) in 2004. He interned in Obstetrics and Gynecology at Balboa Naval Hospital San Diego in 2005 and subsequently completed a Navy residency in Hyperbarics and Diving Medicine in 2006.

 

Doctor Parsley has been a member of the American Academy of Sleep Medicine since 2006 and served as Naval Special Warfare’s expert on Sleep Medicine. In addition he is certified in hormonal modulation (Age-Management Medicine). After leaving the Navy he went into concierge medicine and consulting. He continues to consult for multiple corporations, and professional athletes/teams. Doctor Parsley lectures worldwide on sleep, wellness, and hormonal optimization and is currently completing a book on sleep and health optimization.

 

His philosophy for wellness is simple; in order to optimize our health and get the most out of our bodies and minds, we must live more closely to the way we evolved as a species. He believes that many diseases and disorders that we accept as “inevitable” in modern society are unnecessary complications of poor sleeping habits, living in a toxic environment, eating foods we were not designed to digest, and allowing stress to overwhelm us. His passion is to help his patients and clients achieve the highest quality of life possible, and realize their health, performance, and longevity goals.

 

Dr. Parsley spends as much of his spare time as possible with his three beautiful children (Hayden, Cole, and Harper). He has been a competitive athlete his entire life, and enjoys nearly all outdoor activities and sports.

Interview debrief:

  • Oura Ring
  • I was naïve about sleep aids.  How common do you think the understanding of using Ambien, Zolpidem or other sleep aids or any chemical that doesn't naturally occur in food could impair your ability to get to metabolic sleep?
  • Distinguishing drugs from supplements
  • Tryptophan becomes 5htp.  Becomes serotonin.  Saratonin becomes melatonin.
  • Ironman - Science of Sleep Article

inadequate sleep has an adverse effect on glucose metabolism. A study at the University of Chicago Pritzker School of Medicine showed that after a single week of sleep restriction in young healthy male athletes, glucose levels were altered and led to a rapid deterioration of bodily functions. The authors compared the body’s diminished ability to handle glucose to aging effects seen in the elderly.

We also need sleep to produce HGH, or human growth hormone, the substance critical to post-exercise tissue repair that’s manufactured by the pituitary gland. In short, sleep is required to speed our recovery from training sessions and and racing. When sleep deprived, athletes commonly complain that a race or workout felt harder than expected.

  • What about the impact to fat metabolism with just 2 hours less sleep?  What do you think that does to race performance for athletes who don't get 7-9 hours of sleep prior to an Ironman? Insulin sensitivity drops 30% with 2 hours less sleep.
  • It was also a little scary to hear how much lack of sleep can lead to issues like ADD, depression, all psychiatric diagnosis are precursory by lack of sleep

Lake Havasu and Tucson Trip:

Trashcan Lid run https://connect.garmin.com/modern/activity/2564650099

dinner with Alain Lambert and Barry Siff, and the ride with Alain on Mt. Lemmon

https://www.hauteroute.org/

https://connect.garmin.com/modern/activity/2566311987

Time Management Tip:

  • In my weekly check-in with Brady we were discussing the topic of how to manage your training schedule
  • Training for Iron-distance is one of those "big rock priorities" - you need to do the training, but you also have other priorities like work, family, finances, etc.
  • One thing that Brady does to plan ahead and keep organized is he knows what training he has each day of the week, so he lays out his clothes for each workout.  I'm sure there may be some adjustments if the weather forecast changes, but it's a great way to avoid unwanted surprises.
  • What things do you guys do to stay organized or manage your time?

MHE upcoming interviews:

  • Dr Jason Karp on his article "the right way to do run interval training"
  • Elite, 16 time Kona finisher, Tim Hola

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. 

Be sure to follow 303Radio for these upcoming interviews:

  • Alon Mandel, Olympic swimmer from Israel now swimming the Cook Strait in New Zealand
  • Larry Potter for KHMTT
  • Colorado University invasion on Lake Havasu
  • Jonathon Grinder, race director of lake Havasu triathlon
  • Katie Whidden, coach of Colorado School of Mines
  • Brad Seng, coach of CU
  • Athletes from the many Colorado teams
  • Dierdre Moynahan and Kay Martin

 

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Mar 18, 2018

Welcome

Our guest this week is ultra-runner and coach Don Reichelt.  Don is one of the few elite runners selected for Badwater 135.  We are going to talk to him about a number of topics, but the main thrust is his preparation for Badwater and his coaching advise for training for that distance.

Last week's guest

Thanks to last week's guest, coach Will Murray of D3 Multisport for helping us manage and deal with doubt and performance.  If you haven't heard that episode, go back and check out last week's episode 116.

Discussion Teasers

Before we get into the interview, let's catch up with Bill and what we have on deck for the post interview discussion.

  • Interview wrap up
  • 303 Updates
  • My Time to Tri Project Update
  • Spring Break and Lake Havasu Triathlon
  • Upcoming interviews

Interview Setup

Don Reichelt lives Littleton Colorado and has the support of his fiancé Amy.  You'll hear in the interview that Don was on the 2017 US Spartathlon team.   Don also has a coaching business https://www.boundlessendurance.com/

 

Interview

Don Reichelt

Host

  • He recently raced at the Mesa Arizona Marathon with a time of 2:45:08 with an average pace of 6:19. 
  • Facilitated Bill's threshold test at Stryd
  • 303 Updates
  • My Time to Tri Update
  • Spring Break and Lake Havasu Triathlon
  • Explorer is packed except for the bikes
  • What time are we heading out?
  • The Lake Havasu course
  • Tucson trip and Mt Lemmon (plus Strava leader board)

Upcoming MHE Interviews

MHE upcoming interviews:

  • The interview that just might save your life - Dr. Kirk Parsley on the critical importance of sleep
  • Dr Jason Karp on his article "the right way to do run interval training"
  • Elite, 16 time Kona finisher, Tim Hola

 

303 Media Productions

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. 

Be sure to follow 303Radio for these upcoming interviews:

  • Alon Mandel, Olympic swimmer from Israel now swimming the Cook Strait in New Zealand
  • Larry Potter for KHMTT
  • Colorado University invasion on Lake Havasu
    • Jonathon Grinder, race director of lake Havasu triathlon
    • Katie Whidden, coach of Colorado School of Mines
    • Brad Seng, coach of CU
    • Athletes from the many Colorado teams

 

Affiliate Programs

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

Closing

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

 

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

 

Mar 11, 2018

Welcome

We'll be kicking off the show with an interview with coach Will Murray of D3 Multisport.  Will is a mental skills coach and is an expert at helping athletes get the most out of their training and racing by getting their head right.  We talk about a subject that a lot of athletes face and that is "doubt".  Doubt shows up in a lot of ways in our training and racing and Will is going to help you not only manage and deal with doubt, but we'll talk about how to use it as a weapon.

Last week's guest

Thanks to last week's guest, coach David Warden for joining us to discuss his new book with Matt Fitzgerald, 80/20 Triathlon.  We talked about the concept of 80/20 training, TrainingPlans, and Smart Workouts in TrainingPeaks. 

If you haven't heard that episode, go back and check out last week's episode 115 (that's the 2 year anniversary show).

Discussion Teasers

Bill do you ever have doubts about your performance?

We'll talk a little more about doubt after the interview, plus some additional topics.

Bill and Khem, what topics do you have for this week's discussion?

Discussion topics:

  • I've started my training in earnest for the season and for good reason
  • KHMTT
  • CU Sports Medicine and Performance Center
  • Spring Break and Lake Havasu Triathlon

 

Interview Setup

Everybody has doubts, but some people don’t let them get in the way of what they strive to achieve.  This past week, coach Will Murray conducted a hands-on, activity-oriented and extremely practical session for athletes who have doubts that interfere with their training, racing and daily life. They worked on fast, effective techniques to address negative self-talk and unhelpful elements of doubt.  They got the live version with Will.  Today you get the next best thing as Will shared these techniques in our interview.  Here's Will Murray.

Interview

Will Murray

Host Discussion Topics

Will Murray debrief:

  • I have to admit that a lot of my training and motivation is fueled by wanting to eliminate doubt.  I've mentioned in the past a book titled How Triathlon Ruined My Life.  The book's author Darren Roberts uses the analogy of a parachute as your overall training plan and preparation for a triathlon (in his case his first Ironman).  He wrote how missing a workout in his training plan was like intentionally cutting a cord of your parachute, making your parachute (preparation) less certain.  It also introduced doubt.  Even if missing workouts here and there didn't actually impair your physical preparation of your training, standing on the starting line, the thought of maybe not doing every workout can introduce doubts about your preparation and that can be all that it takes to lose confidence which impairs your performance.
  • Bill or Khem, do you ever experience doubt before a race?
  • Will Murray is meeting with Lauren this weekend to help her with her doubts about open water swimming.

KHMTT

  • 2018 Series consists of seven (7) individual time trials on consecutive Wednesday evenings
  • April 4, 11, 18, 25 May 2, 9, 16
  • Cherry Creek State Park
  • First racer starts at 4:30 PM Final racer at approximately 7:20 PM

CU Sports Medicine and Performance Center

  • What happens in the lab?
  • The session will begin with an initial overview of your condition and goals. We will go over a brief review of the methodology and protocol and answer any questions to ensure you are prepared and comfortable.
  • There will be a weight and Skin Fold Body Composition analysis prior to test. You may opt out of this portion of the assessment.
  • Based on the pre-assessment questionnaire, we will get you set up on the treadmill and have you begin your warm-up.
  • You will be fitted with a breathing mask in order to record metabolic values and VO2 max.
  • This mask may feel confining at first but in no way restricts normal respiration.
  • You will also be fitted with a Polar Heart Rate Strap to record heart rate.
  • Small Blood lactate samples will be collected from either the finger or ear following each step. It is a small needle stick and is usually painless.
  • Our test protocol will begin at a very light effort and progress to a hard effort at the end of the test. The length of the first 3 test stages will be 5 minutes in length, followed by 10 minute stage lengths in the remaining stages. The protocol will progress in a stepwise fashion, meaning each stage will get progressively more difficult. The final stage will be a near maximal effort, and we will encourage you to complete as much work as necessary to gather data. However you may stop at any time you feel you can no longer go on.
  • Finally, we will complete a post-test consultation to review test results, provide feedback, answer questions, and provide recommendations for achieving your goals.

Spring Break and Lake Havasu Triathlon

  • Drive 16th
  • Race 17th
  • To Tucson 18th
  • Mt Lemon 19th
  • To Denver 20th

Upcoming MHE Interviews

MHE upcoming interviews:

  • Don Reichelt on his elite athlete selection for Badwater 135 and his coaching advise for training for that distance
  • Dr. Kirk Parsley on the critical importance of sleep

303 Media Productions

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. 

Be sure to follow 303Radio for these upcoming interviews:

  • Larry Potter for KHMTT
  • Colorado University invasion on Lake Havasu
    • Jonathon Grinder, race director of lake Havasu triathlon
    • Katie Whidden, coach of Colorado School of Mines
    • Brad Seng, coach of CU

Affiliate Programs

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

Closing

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Mar 4, 2018

Welcome

 

Coach David Warden joins us to discuss his new book with Matt Fitzgerald, 80/20 Triathlon.  We talk about the concept of 80/20 training, TrainingPlans, Smart Workouts in TrainingPeaks and much more.

Last week's guest

Thanks to last week's guest, Barry Siff (President of the Board for USA Triathlon) for joining us to talk about the My Time To Tri joint initiative between USAT and Ironman to introduce 100,000 new athletes to the sport of triathlon.  If you haven't heard that episode, go back and check out episode 114 of MHE, or go to 303Radio on the 303Triathlon website.

Discussion Teasers

Let's catch up with the coolest triathlon podcast hosts, Bill Plock and Khem Suthiwan.  Happy 2nd anniversary!  How are you guys doing this week?

What do you guys have for discussion topics this week?

  • 8020 Endurance Plans on TrainingPeaks
  • TrainingPeaks Daily Workout and Garmin 735XT
  • My Time To Tri
  • Spring Break and Lake Havasu Triathlon

Interview Setup

David Warden has made numerous contributions to the sport of triathlon in his career. 

  • Host of the Tri-Talk Podcast.  The format was science-based research on topics to help you become a faster triathlete.  David covered every topic you can imagine.  Nutrition, gear testing, wind tunnel tests, training with power, heart rate decoupling, and much, much more.
  • Known for coaching James Lawrence, aka "Iron Cowboy" in his successful achievement of 50 Iron distance efforts in 50 consecutive days, in 50 separate and consecutive States
  • Contributing author of Triathlon Science with Joe Friel
  • Now co-author of 80/20 Triathlon

Interview

David Warden

Host Discussion Topics

David Warden debrief:

  • What did you guys think of the interview with David?  How did you like the car analogy?
  • 80/20 Training Plans on TrainingPeaks
    • As David mentioned you can find plans for any distance and level (KungFu Panda 0 - Grandchildren will brag about you someday 3).
    • There are plans based on Power and Pace or Heart Rate
    • There are plans for every distance, including maintenance plans, and even 2-week trial plans with discount codes to try them for free
    • The workouts are written in TrainingPeaks Workout Builder
      • You can download them to your device
      • If you have your pace, power and heart rate zones in TrainingPeaks, they will automatically translate the zones in the plan to your device
      • I'll talk more about the TrainingPeaks Daily Workout App in a bit\
  • The http://8020endurance.com/ website has
    • Info on the 80/20 Running book
    • TrainingPlans for running races of distances from 5K to Marathon and triathlon from Sprint to Ironman
    • Strength Training, Maintenance Plans, and Plan Bundles
    • 80/20 Zone Calculator
    • A bunch of resources including intensity guidelines for triathlon, planning your race season and more
    • The 80/20 Blog

TrainingPeaks Daily Workout and Garmin:

  • If you have a Garmin device like the 935XT, 735XT or Fenix5 and you can download Garmin Apps to your device, you can download the TrainingPeaks Daily Workout app
  • Be sure you have the Garmin Connect App on your smartphone first, you are logged in and your device is connected.
  • You can download the TrainingPeaks Daily Workout App from Garmin Express on your desktop or Garmin Connect App on your smartphone.
  • When you have downloaded it and installed it to your Garmin device, you can navigate it to it under Activities by scrolling until you get to "Apps".  Select Apps and scroll until you get to TrainingPeaks and press enter.  You will be prompted to go to the Garmin Connect App on your smartphone.  If you have workouts on your calendar for the present day in TrainingPeaks, they will automatically download to your phone in the TrainingPeaks App.  You see the workout title and can even preview the steps in the workout.  These are the same steps that are in Workout Builder in TrainingPeaks. 
  • Start the workout and the screen will show you your current step and target effort level.  It will also display your actual current effort level and the range you should be in.  If you are above or below the range, it will display you are "high" or "low" (if vibrate or audio are enabled you'll get those indicators as well.  When you return to the zone, it will display "training in zone".

 

 

Upcoming MHE Interviews

MHE upcoming interviews:

  • Coach Will Murray on 'how to manage doubt'.  If you are in the Front Range area of Colorado and you want to see Will Murray present in person on this topic, here are the details:
    • "Don’t Doubt"
    • Fleet Feet Boulder
    • 2624 Broadway, Boulder
    • Wednesday March 7, 7:05-7:45 PM
    • No charge.  Limited to 25 participants.
  • Don Reichelt on his elite athlete selection for Badwater 135 and his coaching advise for training for that distance
  • Dr. Kirk Parsley on the critical importance of sleep

 

303 Media Productions

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. 

Affiliate Programs

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

Closing

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

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