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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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Oct 21, 2018

Our interview this week is with coach Billy "The Kid" Edwards who joins us to talk about the https://www.sostriathlon.com/ .  A few weeks ago we had a discussion about whether athletes preferred the standard distance and sequence triathlon races, or if they preferred the less standard races - races that are more unique and creative.  Well SOS fits the bill of the later for sure.  The SOS is an eight stage triathlon held in New Paltz, NY every September. Consistently ranked among the best adventure triathlons in the world, and among the most scenic, the SOS has become so popular the event sells out in minutes.

Today's show is supported by 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 and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.  There is also a great video of Tim Don on their website that you'll want to check out.  Speaking of Kona and Tim, you will see Tim Don wearing the iKOR logo on his kit in Kona this year.

Thanks to last week's guests, Matt Chrabot and Jon Robichaud.  If you haven't heard the interview, go back and listen to episode #147.

Our interview is sponsored by Riplaces.  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

Let's get into the interview now with Billy "The Kid" Edwards.  Billy 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/

Welcome back.  Our post interview discussion is sponsored by Halo Neuroscience.  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.

https://www.sostriathlon.com/

The SOS is an eight stage triathlon held in New Paltz, NY every September. Consistently ranked among the best adventure triathlons in the world, and among the most scenic, the SOS has become so popular the event sells out in minutes.

 

Fewer than 200 athletes get to compete each year on the scenic highways circling the northern ridge of the Shawangunk Mountain Range and through Minnewaska State Park for a combination run/swim journey through some of America's most beautiful cross-country trails and spring fed lakes.

 

https://www.sostriathlon.com/course

 

Registration Opens: Halloween at Midnight, Nov 1 @ 12:00am ET / Oct 31 @ 9:00pm PT

Race Date: September 8, 2019, Start Time: 7AM

 

Kona Recap

  • Male Pros
  • Female Pros
  • Winner of the Hawaiian dish contest - hillary host; gretchen shiflet
  • Marcus ____ who lost 250 pounds
  • AJ Johnson and his friend Joe
  • Erich Maser and Matt Smith
  • Patrick Lange’s manager Jan Sibbersen also raced and set a new swim course best with a time of 46:30
  • Kyle and Brent Pease became just the second special team to ever finish.The last team to do so was Dick and Rick Hoyt in 1999.
  • Liz McTernan (GBR) became the second female hand cyclist to ever finish Kona and now also holds fastest time for female hand cyclists (14:21:13)
  • Hiromu Inada (Japan) at 85 and 11 months became the oldest competitor to ever finish an IRONMAN

Instead of a YouTube Video of the week, I have the Social Media post of the week.  The following from Meredith Kessler's FB

 

Dear Mak: Sometimes cherished dreams come true and other times they repeatedly slip away. This picture symbolizes both. You and your dad are my most sacred dream while a dream of a quality race with gusto in Kona fell yet again by the wayside. Today your mom couldn’t finish what I started. It was not my best nor proudest moment in sport.

While this may continue to haunt me, as Kona usually does, I will keep learning, growing and recalibrating from it all. On repeat! And always relentlessly hug you in between 🤗

One thing that I will always ask of you is to celebrate the highs in your life and shake off the lows as fast as you can. Feel a little though NEVER dwell - regardless of how many times your dreams are crushed. Be gracious in defeat whether that is by your competitors or by something that you can’t seem to prevail over.

Find peace and gratitude in your tribe, your inner circle and the people that know, love and support you through the rollercoaster of life! Say your please and thank you’s and never let anyone or anything steal your light or break your stride 👊🏽💙

The journey can be hard sometimes. Perplexing. Demanding. Maddening. Chaotic. Sad. The journey can also be amazing and fulfilling most of the time. Loving. Fun. Enriching. Happy. AND...as a great friend once told me: the journey is far more important than the outcome. You ARE my journey and the best outcome of my life. Now let’s move forward and have a fun vacation! Love, MOM

Upcoming Interviews:

  • Retired professional triathlete and Olympian Joanna Zeiger, PhD to follow up on previous discussions about the Champion's Mindset and Training Away Pain.  She is doing s research on CBD and THC and endurance training and performance. 
  • Coach Debbie Potts and host of The Whole Tri-Athlete
  • Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 3D Retul technology and where the product roadmap is heading and how it can help you.
  • Sarah True to talk about her 4th place performance at IM World Championship

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 and follow 303Triathlon's Facebook, Twitter and Instagram.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to 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.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • 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!

Oct 14, 2018

Welcome to our Kona coverage!  We have two guests this week.  Professional triathlete Matt Chrabot and iKOR Chief Marketing Officer Jon Robichaud.  Be sure to check out the YouTube version of the podcast.

https://www.youtube.com/channel/UCHne2K8jsfG3cRdxGooekAA 

Today's show is supported by 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 and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.  There is also a great video of Tim Don on their website that you'll want to check out.  Speaking of Kona and Tim, you will see Tim Don wearing the iKOR logo on his kit in Kona this year.

Our interview is sponsored by Riplaces.  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

 

Oct 7, 2018

Our interview this week is with ultrarunner and author Brian Burk.  Brian is joining us to talk about his latest book 26.2 Tips to run your best Marathon.  If you've been listening to the podcast for a while, you may recall Brian joining us in February of 2017 to talk about his fiction book, Running To Leadville.  If you are curious to hear that interview you can find episode #61.  You can listen to all of the MHE episodes by going to the MHE website and clicking on the "Interviews" menu.  All of the shows for the years 2016, 17 and 18 are listed in date order.

Today's show is supported by 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 and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.  There is also a great video of Tim Don on their website that you'll want to check out.  Speaking of Kona and Tim, you will see Tim Don wearing the iKOR logo on his kit in Kona this year.

Thanks to last week's guest, Coach Jim Vance on how he uses Today'sPlan and data to build athlete performance and confidence.  Author of Triathlete Science, Triathlon 2.0 and Running with Power.  Coach of athletes such as Ben Kanute with great success.  If you haven't heard the interview, go back and listen to episode #145.

 

Listener question:

Janyne Kizer wrote in: What would be really cool is if the software imported the weather for the time/location of our workout. That way both athlete and coach could see that it was 1000% humidity and that's why the heart rate was so high, etc.

 

In the interview Jim had explained that you can enable the calendar view to display the weather for the day on the calendar where the athlete trains.  It actually uses the lat/long of the gps files that are being uploaded.  On the calendar it shows the day's high, low and humidity

I confirmed with Jayne that she was asking for the temperature and humidity at the time of the workout.  We took that question to Benji Marshall of Today'sPlan and he wrote back: We show the temperature at the time of the activity in the bottom left when you open the activity. You can also add the avg, min and max temp in various areas of the platform that you can configure. This is the temperature that is recorded by the head unit at the time of the activity so is prone to being a little off as the head units can record some erroneous data in this regards but generally is quite good. See some screenshots below.  As for humidity I have put in a ticket to have this included as a field in the field select areas of the platform so it too can be added to the view by the user.

Thanks Jim for the interview.  Thank  you Jayne for the question.  Thanks Benji for the response. 

Our interview is sponsored by Riplaces.  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

Brian Burk grew up in Erie, PA.  He and wife (Michele), two wonderful children (Jessica and Anthony) and their dog (Hanna) now live in Virginia Beach.  He served in the US Air Force for 20 years.  Over the last 14 years he's logged over 12,000 miles in a good number of states, and overseas locations like Crete, Iraq, Sicily, Greenland, United Kingdom, and Qatar.

Welcome back.  Our post interview discussion is sponsored by Halo Neuroscience.  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.

 

Brian Burk 26.2 Tips: (bold for elaboration)

  1. Review your race day kit
  2. Do not forget to review the pre-race report instructions
  1. Arrive on location early, but not too early
  2. Find the right starting corral for you
  1. You should feel slightly cold at the start line
  2. Begin your refueling/hydration plan before the gun goes off
  1. Start slow…don't get caught up in the hype
  2. Plan you race and run your plan
  1. Have an aid station plan
  1. Know your goal pace per mile
  2. Have a cheering section
  3. 13.1 - Realize you still have a long way to go
  4. When fighting windy conditions, there is safety in the pack
  1. Cut the corners
  1. Take each mile one at a time
  1. Realize it will be over soon enough
  1. Find the race photographers
  1. Run happy
  1. Understand it will get tough, but it will also get better
  2. High five the little kids and read all the race signs
  3. Identify some landmarks along the way
  4. You're stronger than you think you are
  5. Do not let all your hard work go for nothing
  6. Pacers
  7. Take a great finishing picture - forget the gps watch for just a few seconds
  1. Thank everyone that got you to this point
  1. Enjoy the day

 

Bill - what's the one thing you most look forward to at Kona?

Khem - same question to you.

 

Kona Prep with Daniela Ryf - Kona Prep in Maui with Daniela Ryf

 

Upcoming interviews:

  • Feature one or two of our best interviews from Kona
  • Billy the Kid - SOS Triathlon https://www.sostriathlon.com/
  • Team USA Paratriathlete Allysa Seely
  • Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 3D Retul technology and where the product roadmap is heading and how it can help you.
  • Sarah True

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 and follow 303Triathlon's Facebook, Twitter and Instagram.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to 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.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • 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!

Sep 30, 2018

Our interview this week is with Coach Jim Vance, author of Triathlete Science, Triathlon 2.0 and Running with Power.  He coaches athletes such as Ben Kanute with great success.  He is joining us today to talk about how and why he is using Today'sPlan software to quickly analyze athlete performance and how their training is going.

Today's show is supported by 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 and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.  There is also a great video of Tim Don on their website that you'll want to check out.  Speaking of Kona and Tim, you will see Tim Don wearing the iKOR logo on his kit in Kona this year.

Thanks to last week's guest, Coach Matt Fitzgerald, co-author of 80/20 Triathlon with David Warden. The concept of 80% of training being easy and 20% being moderate to hard is not new.  This book packages what professional endurance athletes and their coaches have been practicing for years.  In addition to laying out good evidence and science, it also provides a lot of practical tools for determining your training  zones and how to put together a training plan that is based on these principles.  If you haven't heard the interview, go back and listen to episode #144.

Our interview is sponsored by Riplaces.  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

Jim Vance is an elite endurance sports coach, author, and sport technology and training consultant based in San Diego, California. He is the personal coach 2016 US Olympic triathlete Ben Kanute.

 

Jim is also the Head Coach for Formula Endurance, a USA Triathlon High Performance Team, focused on developing top junior triathletes, as part of the Olympic Pipeline. Jim is also the Head Varsity Swim Coach at Coronado High School, (where he coached a 2016 All-American swimmer), and has coached elite National Champions, World Championship podium performances, countless Ironman World Championship qualifiers, and been a training consultant for US Olympians. Jim has written two books – Triathlon 2.0 and Run with Power, and co-edited Triathlon Science with best selling training author, Joe Friel.

 

Jim continues to work with new companies bringing technology to the sporting world, as well as athletes all over the world, at all different levels, from beginner to elite, in swimming, cycling, running and triathlon. There are few individuals in the world with the teaching background, elite athlete experience, and coaching experience with elites, amateurs and juniors, as well as knowledge of training, like Jim Vance.

Welcome back.  Our post interview discussion is sponsored by Halo Neuroscience.  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.

Jim Vance Debrief:

One of the Today'sPlan features that Jim Vance described are the RPE of the workout and Subjective Wellness ratings the athlete can provide on a daily basis.  As a coach we can look at all the power files, paces and heart rate levels in a workout and not have insight into how the athlete experienced their workout, their day, and what might be going on that contributed to the power, heart rate and pace.  At a glance, looking at the workout in the calendar I can see the RPE.

 

With one click, I can see the Session Rating recorded by the athlete, the duration rating by the athlete and the intensity.  This is a great way for a coach to know the athletes perception and perspective of the session objective, duration and intensity as it relates to the athlete's goals.  If there's a mis-communication about how the sessions are designed to help the athlete achieve their goals, this is a great way to make that mis-communication visible and get the conversation started if it hasn't happened already.

 

The other insights that can be collected are wellness attributes that can be customized by the coach in terms of what the athlete sees and responds to.  The athlete can complete include:

  • Diet
  • Mood
  • Stress
  • Muscle soreness
  • Sleep quality
  • Fatigue (waking)
  • Fatigue (before)
  • Fatigue (activity)
  • Satisfaction
  • Performance

The coach can also select to make the wellness ratings on the day in the calendar view.  With that feature enabled to be visible, a small yellow star appears and by simply hovering over the star, the coach can see the athlete's perspective on all of those attributes on a daily basis.

When I have my weekly Skype call with my athletes, I ask them about subjective wellness items including stress, fatigue, injury or niggles.  I ask how the workouts are going from their perspective, do they make sense given the goals, etc.  But just like Jim Vance pointed out, athletes tend to forget what they felt like 6 days prior.  Having it recorded daily gives the athlete and the coach data, recorded on the day, of the athlete's subjective sense of what they are experiencing.

http://303triathlon.com/kona-must-dos-by-khem/

Video of the week: Family affair at Ironman Augusta 70.3 Double win

In the News is sponsored by Rudy Project.  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.

In the news: https://www.teamusa.org/USA-Triathlon/News/Articles-and-Releases/2018/September/24/Womens-NCAA-triathlon-season-gets-underway-with-first-two-Regional-Qualifiers

Upcoming interviews: 

  • Brian Burk author of "Tips to Run Your Best Marathon"
  • Team USA Paratriathlete Allysa Seely
  • Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 3D Retul technology and where the product roadmap is heading and how it can help you.
  • Olympian Sarah True after Kona

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 and follow 303Triathlon's Facebook, Twitter and Instagram.

We are going to have daily coverage starting October 8th.  Celeb sightings, live coverage, interviews and more.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

 

Be sure to follow us on social media to 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.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • 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!

 

 

 

 

Sep 23, 2018

Our interview this week is with Coach Matt Fitzgerald is co-author of 80/20 Triathlon with David Warden. This book packages what professional endurance athletes and their coaches have been practicing for years.  You've heard this concept in dozens of interviews on this podcast starting as far back as former Olympic Nordic Skier Jim Galanes, Dr. Inigo San Milan, and many more.

Welcome to Episode #144 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.

We're your hosts coaches Rich Soares and Khem Suthiwan and 303 Chief Bill Plock.  Thanks for joining us for another week of endurance interviews and discussion.

Today's show is supported by 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 and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. 

Thanks to last week's guest, pro triathlete Andrew Talansky.  Andrew gave us the rare perspective of top pro cyclist who has a top 10 GC finish in the Tour de France and now competing as a professional triathlete at the 70.3 and 140.6 distance.  Andrew has a ton of respect for the pros he competes against and he is slowly earning respect as he has been climbing up the result ladder.  He will be competing at Ironman Louisville in a few short weeks and we are eager to see how he performs there and in 2019.  We hope to see him at the Ironman World Championship in 2019.  If you haven't heard the interview, go back and listen to episode #143.

Speaking of previous guests.  We want to put out a "heal fast" wish to Benji Marshall from Today's Plan. Benji had a fall on his bike earlier this week and broke his collar bone.  His boss, Ben Bowley sent me an email.  Ben really appreciate the follow up and hope Benji heals up quick.

Our interview is sponsored by Riplaces.  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

Cutting-edge research has proven that triathletes and other endurance athletes experience their greatest performance when they do 80 percent of their training at low intensity and the remaining 20 percent at moderate to high intensity. But the vast majority of recreational triathletes are caught in the so-called “moderate-intensity rut,” spending almost half of their time training too hard–harder than the pros. Training harder isn’t smarter; it actually results in low-grade chronic fatigue that prevents recreational athletes from getting the best results. 

In 80/20 Triathlon, Matt Fitzgerald and David Warden lay out the real-world and scientific evidence, offering concrete tips and strategies, along with complete training plans for every distance–Sprint, Olympic, Half-Ironman, and Ironman–to help athletes implement the 80/20 rule of intensity balance. Benefits include reduced fatigue and injury risk, improved fitness, increased motivation, and better race results.

Welcome back.  Our post interview discussion is sponsored by Halo Sport.  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.

  • Interview take-aways
    • Use the book to determine your pace, heart rate or power zones for each the swim, bike and run.  You need to be a little careful with swim speed zones.  If you have drastically different speeds without pull buoy, with pull buoy and with paddles, you may throw off your training pace classifications when you use those devices.
    • Set your Speed Zones
      • TrainingPeaks - go into your Account Settings/Zones/Speed-Pace.  Scroll to Swim Speed/Pace and skip the Auto Calculation.  Go to Add Zone and keep adding your Zones 1, 2, X, 3, Y, 4, and 5
      • Today's Plan - go to your Account Settings/Thresholds/Zones.
      • Garmin Connect is stumping me
  • Targeting 80/20 with Garmin Connect, TrainingPeaks, Today's Plan
    • Garmin Connect provides lap by lap pace, but no report that breaks down the percent by pace, power or heart rate zones
    • TrainingPeaks has an activity chart titled "Time In Zone - Speeds" for swimming and it'll pick up your custom zones.
    • My last swim workout was
      • 48% in zones 1-2 (goal for warmup, 6 x 200)
      • 7% in zone x
      • 13% in zone 3 (pull buoy)
      • 14% in zone y (pull buoy with paddles)
      • 12% in zone 4
      • 7% in zone 5 (12 x 25 yrds)
  • Bringing Crazy Back to Triathlon - Khem's Post
    • Are there that many races that are providing unique and creative experiences?  Is that what the triathlete consumer wants?
  • Specialized Experience Center with Todd Carver and Cliff Simms
    • Trends they are seeing with e-bikes and virtual training
    • Retul design, testing, assembly, product lifestyle
    • The super-secret TT bike in the corner; Tim Don on the new Specialized TT bike…does not match photos of Shiv or Transition…at least the cockpit looks different
  • Races
    • Without Limits Harvest Moon race report and vlog
    • Octoberfest - watch for the article on 303 Triathlon

YouTube Video of the Week: http://www.espn.com/video/clip?id=16795333 - Allysa Seely ESPN Body Issue 2016.  She has a rare brain abnormality, neurological issues and amputation. 

In the News is sponsored by Rudy Project.  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.

In The News:  Coca Cola and CBD - https://www.yahoo.com/finance/news/deal-coca-cola-could-aurora-153300338.html

Upcoming Interviews:

  • Jim Vance - will join us soon to take the discussion of Today's Plan to the practical application as a coach or athlete and talk in greater detail about how it can make you more effective and efficient as a coach
  • Brian Burk author of "Tips to Run Your Best Marathon"
  • Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 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.

Working on a number of interviews on 303Radio.  One I'm particularly excited about is Team USA Paratriathlete Allysa Seely who competed in Rio.  In addition to her brain abnormality, neurological issues and amputation, she has a great partner Mowgli a 3 year old Golden Retriever.  She recently did an interview with the Denver Post and we're going to have her on for an interview.  https://theknow.denverpost.com/2018/07/30/paralympian-triathlete-allysa-seely-trains-with-dog/190726/

We are also lining up Nicholas Graeef and Tommy Danielson.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to 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.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • 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!

 

Sep 16, 2018

Welcome to Episode #143 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.

We're your hosts coaches Rich Soares and Khem Suthiwan and 303 Chief Bill Plock.  Thanks for joining us for another week of endurance interviews and discussion.

Our interview this week is with Andrew Talansky, pro cyclist turned pro triathlete in 2017. 

Today's show is supported by 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% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.

Thanks to last week's guest, Beth James of Team Liza.  We remarked on this incredible story in recent weeks and figured the timing is perfect to share it with you this week.  This Sunday is Ironman Wisconsin - Beth James and her daughter Liza will be racing as a team. Beth James and her daughter Liza are on a journey together to compete at Ironman Wisconsin September 9th.  Liza suffered from a traumatic brain injury in a car accident fourteen years ago.  Taking inspiration from Rick and Dick Hoyt, Beth and Liza found joy through riding and running outdoors. This is an inspiring interview and story of adversity, love and discovery.

Talansky competed in cross-country running at high school in Florida before taking up competitive cycling at age 17. After success in local amateur races, he moved to Lees-McRae College in Banner Elk, North Carolina, winning the collegiate national championship race in his freshman year. He left college after one year to join the Amore & Vita team in Italy in 2009, but found the conditions unsatisfactory and returned to the US that spring.[4] He raced in the US in 2009 without team support. After a strong ride at the Tour of the Gila race, he joined Garmin for the 2010 season, moving up to the professional team for 2011, where he made the top ten at the 2011 Tour de Romandie.

 

In 2012, Talansky scored his first professional victory in Europe at the Tour de l'Ain, and was named Garmin's lead rider for the 2012 Vuelta a España,[5] finishing seventh on the general classification. In 2013, he came second in Paris-Nice, having led the race for two days, and was selected for the Tour de France for the first time, again making the top ten overall.

 

He won the 2014 Critérium du Dauphiné, joining a high quality breakaway group on the final stage to overcome a 39-second deficit to overnight race leader Alberto Contador.

 

He retired from the 2014 Tour de France after a very uncomfortable day on his bike, due to multiple crashes. The broom wagon was following him at the end of the stage.

 

In September 2017 Talansky announced his retirement from competition via an Instagram post. However, the following month he indicated that he was now "un-retired" and would take up competing in triathlon

 

Teasers for topics:

Video of the week: Tim and Rinny Show

I lost the Pink helmet bet

Make a donation at their Ironman Foundation site of $20 and be entered in a draw

Talks about how the ride up to Hawi last year surprised him with 330 watts and he's preparing for that effort in his training

Keep watching and there's a video of Tim getting out of his high altitude tent

 

Upcoming Interviews:

  • Coach Matt Fitzgerald - author of The Endurance Diet, 80/20 Running and now 80/20 Triathlon with David Warden
  • Jim Vance - will join us soon to take the discussion of Today's Plan to the practical application as a coach or athlete and talk in greater detail about how it can make you more effective and efficient as a coach
  • Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 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.
    • Listener feedback from Mom and co-worker
  • 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.

Be sure to follow us on social media to 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.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • 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!

 

 

 

Sep 9, 2018

Our interview this week is with Beth James of Team Liza.  We remarked on this incredible story in recent weeks and figured the timing is perfect to share it with you this week.  This Sunday is Ironman Wisconsin.  Beth James and her daughter Liza are on a journey together to compete at Ironman Wisconsin September 9th.  Liza suffered from a traumatic brain injury in a car accident fourteen years ago.  Taking inspiration from Rick and Dick Hoyt, Beth and Liza found joy through riding and running outdoors. This is an inspiring interview and story of adversity, love and discovery.

Today's show is supported by 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% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. 

Thanks to last week's guest, Benji Marshall from Today'sPlan.  If you geek out on well-designed software like I do, then you'll really like taking Today's Plan for a spin.  Benji gave us an overview, but you really have to get in there and play with it to uncover all of the powerful features.

I'm running with TrainingPeaks and Today's Plan in parallel as I'm not quite ready to let go of the branch that I've been swinging on for over a decade.  They both have great features.  You have to figure out what works best for you and your needs.  Today's Plan is definitely designed with the coaches needs in mind.  Make sure you check out the interview from last week on episode 141 and check out their YouTube Channel and the Top 10 Efficiency Hacks.

Interview with Beth James on Team Liza

Teasers for topics:

 

Final Kona list

Triathlon Taren:

 

Half Ironman 70.3 World Championship 2018: PRO WOMEN'S RACE

 

Half Ironman 70.3 World Championship 2018: PRO MEN'S RACE & Triathlon Taren

 

MHE Interviews:

  • Jim Vance - will join us soon to take the discussion of Today's Plan to the practical application as a coach or athlete and talk in greater detail about how it can make you more effective and efficient as a coach
  • 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.
  • Coach Matt Fitzgerald - author of The Endurance Diet, 80/20 Running and now 80/20 Triathlon with David Warden

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.

Don't miss the recently published interview on 303Radio

  • Lance Panigutti on the Without Limits Cyclocross Series
  • Beth James to talk about Team Liza and Ironman Wisconsin
  • Lance Panigutti on Without Limits remaining 2018 triathlons -  Harvest Moon and Oktoberfest.  Note that Oktoberfest is sold out except for the Collegiate slots.

 We are lining up more interviews all the time, including Nicholas Graeef and Tommy Danielson

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.
    • Listener feedback from Mom and co-worker
  • 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.

Be sure to follow us on social media to 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.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • 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!

 

 

Sep 2, 2018

Our interview this week is with Benji Marshall from Today's Plan.  I was recently introduced to Today's Plan by coach Jim Vance.  Today's Plan is a coaching and activity tracking and analysis platform.  It has some standard features that you would expect from a coaching platform, but I was impressed with how they've solved for some needs of coaches and athletes and have taken some features to the next level in terms of functionality and efficiency.

Today's show is supported by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, the 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, Matt Smith who shared swim coaching tips that we learned in the Sansego camp this past spring.  We hope you picked up some new information that will help you with your swim stroke and form and ultimately lead to your next swim PR.  If you missed it, go back and check out Episode #140.

  • Additional information about Today's Plan not covered in the interview, including pricing and top 10 efficiency hacks.
    • https://www.todaysplan.com.au/pricing/?currencyId=4
    • Top 10 Efficiency Hacks
      1. Grouping workouts by tag
      2. Automated Email Templates
      3. Keyboard shortcuts
      4. Dashboard Drill In/Out
      5. Data integrity rules and alerts
      6. Multi file and multi athlete comparison and analysis
      7. Built in communication tools - communicating with athletes (more than a comment on a file; email client; groups; subjective rating alerts)
      8. Workout progressive overloads - up to 6 versions of the workout progressing duration, intervals or intensities
      9. Variable target structured workouts
      10. Multi athlete prescription

 

Hope you enjoyed last week's video of the Colorado Classic segments from the 303 Project team car

Upcoming MHE Interviews:

  • Jim Vance - will join us soon to take the discussion of Today's Plan to the practical application as a coach or athlete and talk in greater detail about how it can make you more effective and efficient as a coach
  • 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.
  • Coach Matt Fitzgerald - author of The Endurance Diet, 80/20 Running and now 80/20 Triathlon with David Warden

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.

Don't miss the recently published interview on 303Radio

  • Lance Panigutti on the Without Limits Cyclocross Series
  • Beth James to talk about Team Liza and Ironman Wisconsin
  • Lance Panigutti on Without Limits remaining 2018 triathlons -  Harvest Moon and Oktoberfest.  Note that Oktoberfest is sold out except for the Collegiate slots.

We are lining up more interviews all the time, including Nicholas Graeef and Tommy Danielson

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.
    • Listener feedback from Mom and co-worker
  • 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.

Be sure to follow us on social media to 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.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • 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 26, 2018

We have a good old fashion coaching tips interview this week with Sansego coach Matt Smith.  Matt was on the deck at the Boulder camp during our pool sets this spring.  He gave tips from his observations on deck and also did some video analysis observations and recommendations.  I picked up a few tips from Matt that I incorporated into my training and believe those changes were part of what led to a 1.2 mile PR at Boulder 70.3 a few weeks ago.  We wanted to get him on the show and share his expertise with you and see if we can get you to your new swim PR.

Today's show is supported by 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% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. 

Thanks to last week's guest, Richard Rozok - a repeat top 10 Norseman Xtreme Triathlon finisher.  If you didn't hear what makes Norseman so Xtreme and Richard's  extreme Czechoslovakian accent, go back and check out Episode #139.

Side note that I have some corrections to some information I've shared about iKOR to share in the post interview discussion.

Coach Matt Smith lives in Boulder with his wife Molly, who by the way are very nearly new parents.  Early congrats to them both.  As you'll hear, he and the Sansego team believe in helping athletes find their full potential.

 

Coaching Philosophy:

Mission:

To partner with goal oriented athletes to help them accomplish their goals by setting a realistic training plan that integrates with their life vs. dominating it.

Philosophical Statements:

  1. Coaching is a co-active relationship between coach and the athlete, we know more together. Matt will work with the athlete to develop a race schedule and training plan that fits with their lifestyle and progresses with their ability level.
  2. Matt sees his role is to show an athlete they can do more than they think they can. I will provide support and motivation to get them to stretch their limits, yet set realistic goals and benchmarks in the process.
  3. Matt will strive to keep an athlete injury free. Plans are built with proper rest and recovery included. I listen to how athletes are feeling physically and mentally and adapt accordingly.
  4. Direct communication is key. Matt will always respond to athletes in an honest, consistent, timely manner.
  5. Multisport is a lifestyle. Matt models a healthy lifestyle and encourage athletes to think about training as a life long endeavor vs. a short term goal. The sport should be hard work, but fun at the same time.

 

  • Matt and Sansego
    • Partnership with Max Testa Training in Park City Utah next spring;

 

  • Colorado Classic
    • Quick recap of route and profile
    • The 303 Project, the team and Director Nicholas Graeff; driver Albert and mechanic Carson
    • Anatomy of the caravan
    • 303Cycling Facebook Live (Austin Stephens, Ken Gart, Lookout, Red Rocks)
    • Race and Team Communications - there are two radios in the car.  One is Race Radio, which is the Race Director communication to the Team Directors.  Race Radio is the first car behind the peloton and they communicate rider calls for water bottles, mechanicals and crashes.  The other radio is the Team Radio set to a different frequency.  All the riders and both cars have radios set to that frequency.  This is for the Team Director primarily to communicate to the riders.  If there's a split in the group, both cars talk to the riders in the group that they are covering.  The riders can also call to the cars.  Here's a quick 30 second sound bite.  The first thing you'll here is Race Radio talking about the upcoming Feed Zone.  The next you'll hear is some words of encouragement from Nicholas Graeff to a rider, and in another case to go to the medical car for assistance.  You'll also hear our car, Car 2 calling to Car 1.
    • Khem and Bill's coverage of Stage 2
    • Rich on Stage 3
  • Leadville 100
    • Bill and the Todd Lytle team
  • Quick update on iKOR
    • Recommended dose is 5 pumps twice per day
    • Generally CBD must have less than 3/10 of one percent THC; iKOR's standard is better and there's no detectable level
    • Ordered a bottle for my mom for her birthday and she's just starting to take it this weekend.  Great customer service and email status from iKOR when your order ships and when it's delivered.  I received a text from my mom when it arrived and at the same time I received an email from iKOR that it was delivered.  Pretty slick!

YouTube of the Week - Colorado Classic GoPro video of approaching the feed zone and screaming down High Grade

Upcoming MHE Interviews:

  • Benji Marshall from Today's Plan.  We are going to go over the history, mission and core principles.  Plus we'll give an overview of the features, usability and licence options.
  • Jim Vance - will join us soon to take the discussion of Today's Plan to the practical application as a coach or athlete and talk in greater detail about how it can make you more effective and efficient as a coach
  • 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.

303Radio 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.

Just published on 303Radio

  • Lance Panigutti on the Without Limits Cyclocross Series
  • 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.

Be sure to follow us on social media to 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.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • 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 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!

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