Info

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.
RSS Feed Subscribe in Apple Podcasts
2018
June
May
April
March
February
January


2017
December
November
October
September
August
July
June
May
April
March
February
January


2016
December
November
October
September
August
July
June
May
April
March


Categories

All Episodes
Archives
Categories
Now displaying: Page 1
Jun 17, 2018

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

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

Dina Griffin Bio.

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

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

Discussion Topics:

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

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

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

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

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

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

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

Jun 9, 2018

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

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

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

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

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

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

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

MHE Upcoming interviews:

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

303 Interviews:

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

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

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

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

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

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

 

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

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

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

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

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

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

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

Jun 3, 2018

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

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

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

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

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

Olympians

 

Susan Williams (triathlon, bronze medalist, 2004)

Sarah Haskins (triathlon)

Hunter Kemper (triathlon)

Joanna Zeiger (triathlon)

Andy Potts (triathlon)

Ben Kanute (triathlon)

Meb Keflezighi (marathon)

 

Professional Athletes

 

Tim O’Donnell (triathlon)

Leanda Cave (triathlon)

Joe Umpenhour (triathlon)

Brian Fleischmann (triathlon)

Matt Chrabot (triathlon)

Amanda Stevens (triathlon)

Kevin Collington (triathlon)

Amanda Lovato (triathlon)

Michael Lovato (triathlon)

Manny Huerta (triathlon)

Sara McLarty (triathlon)

 

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

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

Upcoming interviews:

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

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

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

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

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

 

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

 

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

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

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

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

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

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

May 27, 2018

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

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

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

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

Discussion topics:

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

Upcoming MHE Interviews

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

303 Endurance Network

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

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

Affiliate programs

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

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

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

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

May 20, 2018

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

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

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

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

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

Discussion topics:

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

Upcoming interviews:

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

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

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

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

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

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

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

 

May 13, 2018

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

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

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

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

Discussion Topics:

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

Upcoming Interviews:

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

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

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

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

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

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

May 6, 2018

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

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

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

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

Shout Outs to:

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

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

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

Inigo's Training Zone Definitions

-Z1 is recovery

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

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

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

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

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

Examples of Nutrition Calculations (Assumption v Reality)

Zone 1

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

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

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

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

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

 

Zone 3

Me - TrainingPeaks: 797

Generic Calculator: 774 (28% from fat)

Actual Test: 979 (7.7% from fat)

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

Upcoming Interviews:

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

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

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

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

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

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

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

Apr 29, 2018

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Weigh yourself prior to your workout

Weigh yourself after your workout

Note how much fluid you consumed during

Note (generally how much fluid you lost through peeing)

  • Maintain a spreadsheet. 

My spreadsheet has:

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

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

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

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

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

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

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

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

Upcoming interviews:

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

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

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

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

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

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

Apr 22, 2018

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

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

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

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

 

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

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

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

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

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

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

Apr 15, 2018

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

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

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

Discussion Topics:

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

Upcoming Iterviews:

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

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

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

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

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

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

 

Apr 8, 2018

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

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

Tim's Favorite Workouts:

Swim:

Workout 1

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

Workout 2

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

Bike:

Workout 1

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

 

Workout 2

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

Run:

Workout 1

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

Discussion Teasers:

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

Interview Setup

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

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

New Triathlete Tips:

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

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

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

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

Workout Specifications

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

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

Training Intensity

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

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

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

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

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

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

Training Endurance

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

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

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

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

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

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

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

Apr 1, 2018

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

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

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

MHE upcoming interviews:

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

 

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

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

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

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

Mar 25, 2018

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

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

Discussion Teasers:

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

Interview Setup:

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

 

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

 

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

 

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

Interview debrief:

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

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

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

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

Lake Havasu and Tucson Trip:

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

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

https://www.hauteroute.org/

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

Time Management Tip:

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

MHE upcoming interviews:

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

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

Be sure to follow 303Radio for these upcoming interviews:

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

 

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

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

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

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

Mar 18, 2018

Welcome

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

Last week's guest

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

Discussion Teasers

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

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

Interview Setup

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

 

Interview

Don Reichelt

Host

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

Upcoming MHE Interviews

MHE upcoming interviews:

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

 

303 Media Productions

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

Be sure to follow 303Radio for these upcoming interviews:

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

 

Affiliate Programs

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

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

Closing

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

 

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

 

Mar 11, 2018

Welcome

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

Last week's guest

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

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

Discussion Teasers

Bill do you ever have doubts about your performance?

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

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

Discussion topics:

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

 

Interview Setup

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

Interview

Will Murray

Host Discussion Topics

Will Murray debrief:

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

KHMTT

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

CU Sports Medicine and Performance Center

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

Spring Break and Lake Havasu Triathlon

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

Upcoming MHE Interviews

MHE upcoming interviews:

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

303 Media Productions

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

Be sure to follow 303Radio for these upcoming interviews:

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

Affiliate Programs

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

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

Closing

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

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

Mar 4, 2018

Welcome

 

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

Last week's guest

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

Discussion Teasers

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

What do you guys have for discussion topics this week?

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

Interview Setup

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

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

Interview

David Warden

Host Discussion Topics

David Warden debrief:

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

TrainingPeaks Daily Workout and Garmin:

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

 

 

Upcoming MHE Interviews

MHE upcoming interviews:

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

 

303 Media Productions

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

Affiliate Programs

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

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

Closing

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

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

Feb 25, 2018

Welcome

We have one of the foremost leaders of triathlon as our guest this week.  President of the Board for USA Triathlon, Barry Siff, joins us to talk about the My Time To Tri joint initiative between USAT and Ironman to introduce 100,000 new athletes to the sport of triathlon.

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

Last week's guest

Thanks to last week's guest, coach Eric Kenney who talked to us about how to train for long course when you are short on time.  If you haven't heard the interview yet, go back and check it out on episode #113.

Discussion Teasers

My Time To Tri Interview discussion

303 News from Bill Plock

Pledge project

Khem's race schedule

Update on Spring Break in Lake Havasu

If we have time, a little on the Olympics

 

Interview Setup

A little bit of background on Barry Siff.  Born in Worcester, Mass. Professional career brought me to New York City, Detroit, Boston, Omaha and Colorado.

Prior to marathoning in 1981, he was an accomplished tennis player and co-captain of his college tennis team.  Barry has complete over 60 marathons; 11 Ironmans (four Kona); was a full-time adventure racer 1998-2003.

Barry co-founded MountainQuest Adventures in 1998, specializing in adventure and multisport races.  He evolved that into 5430 Sports in 2004, building 5430 to eight events with over 7,000 athletes.  One of the most renowned races is the Boulder Peak Triathlon.  Barry consults and speaks in the world of endurance events and leadership, as well as write for many publications and popular websites. 

He is the President of the Board of USA Triathlon and currently resides in Tucson with his wife Jodee and their dog, Jackpot.

As we mentioned in the intro, we were able to catch up with Barry to talk about the My Time To Tri initiative.  With that, let's get into the interview.

Interview

Barry Siff

Host Discussion Topics

My Time To Tri Interview discussion

  • Barriers
  • Training plans based on skills, but all for sprint distance
  • Equipment may not be a barrier to do your first Tri, but it can be a barrier to open water and long distance
  • Website overview
  • National chain indoor tri

303 News from Bill Plock

Pledge Project

  • Race search and candidates - Sprint with a pool swim and ideally USAT sanctioned.   Why sanctioning? - 'USA Triathlon sanctioned' indicates to the event organizer, participant athletes, host communities and others that race planning and preparation has met the requirements established by USA Triathlon. It signifies that the race director has completed a thorough review of the swim, bike and run courses, has evaluated and planned for medical, emergency, safety and volunteer support and will conduct the event according to the USA Triathlon Competitive Rules. What is involved with sanctioning.  If a director applies 60+ days prior application $175 (certified director)/$225 (non-certified).
  • Candidates
    • Lookout Mountain, June 30 (certified)
    • Longmont, June 2
    • SSPRD, June 24
  • Lunch and Learn mid March
  • Knowledge clinics
  • Group training including free swim clinics

 

Khem's race schedule

Update on Spring Break in Lake Havasu

Upcoming MHE Interviews

MHE upcoming interviews:

  • David Warden on upcoming book, 80/20 Triathlon with Matt Fitzgerald
  • Dr. Kirk Parsley on the critical importance of sleep
  • Coach Will Murray on 'how to manage doubt'
  • Don Reichelt on his elite athlete selection for Badwater 135 and his coaching advise for training for that distance
  • Andrew Messick from Ironman

303 Media Productions

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

Be sure to check out the great interviews that we have there.  If you are in Colorado and have ever wondered about racing Lake to Lake in Loveland, check out the interview with Race Director, Peggy Shockley

Affiliate Programs

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

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

Closing

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

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

Feb 18, 2018

Welcome

Welcome to Episode #113 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 Rich Soares, Bill Plock and Khem Suthiwan.  Thanks for joining us for another week of endurance interviews and discussion. 

Are you long on goals and short on time?  Do you want to do a 70.3 or 140.6 distance triathlon, but juggling a career, family and other commitments?  We have coach Eric Kenney with us today to help has navigate the fine line of minimal training for long distance.

Last week's guest

Thanks to last week's guest, coach Ken Axford joining us to discuss bike handling skills.  If you haven't heard the interview yet, go back and check it out on episode #112.

Discussion Teasers

Bill and Khem, how are you guys doing on this fine day?  What topics are we discussing after the interview?

Follow up on Tire Change - the missing step!

My Time To Tri Initiative

Spring Break in Lake Havasu

Interview Setup

At the end of 2001, Eric found cycling and quickly moved through the ranks to become a Category 1 cyclist. With hundreds of races under his belt, he expanded his training to include running and swimming and soon entered the world of triathlon races where he has stayed ever since. 

Eric lives in Boulder, CO with his wife, and enjoys training hard, slow mornings with lots of coffee, and a big breakfasts. Eric is currently training. He never really stops being active, ever.

Some of Eric's recent coaching highlights:

Club National Championships.Boulder Tri club team comp win

Co Triathlon.  Boulder Tri club team comp win

Ironman 70.3 Boulder. Boulder Tri club team comp win

Ironman Boulder. Boulder Tri club team comp win

5th place Womens 30-34 Ironman Boulder

1st place P-1-2 CO Hill climbing Champ (Mt Evans) 2016

1st women Pro Team Time Trial nation championships

Kona Qualifier at inaugural Boulder Ironman 17th overall

sub 12hr IM lake placid. avg. 6.5 hr’s of training a week!

1st place CO Hill climbing Champ. 2013

1st place CO state champ TT

 

Interview

Eric Kenney

Host Discussion Topics

Bill and Khem Teasers

http://www.sharkattackdata.com/

Follow up on Tire Change - the missing step!

My Time To Tri

Spring Break in Lake Havasu

Olympic Games - 1:16:20.0 30K Simen Hegstad KRUEGER of Norway

Upcoming MHE Interviews

MHE upcoming interviews:

  • Barry Siff to talk about the Time to Tri initiative to get 100,000 new triathletes
  • David Warden on upcoming book, 80/20 Triathlon with Matt Fitzgerald
  • Dr. Kirk Parsley on the critical importance of sleep
  • Andrew Messick from Ironman

303 Media Productions

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

Be sure to check out the great interviews that we have there.  If you are in Colorado and have ever wondered about racing Lake to Lake in Loveland, check out the interview with Race Director, Peggy Shockley

Affiliate Programs

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

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

Closing

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

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

Feb 11, 2018

Welcome

Welcome to Episode #112 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 Rich Soares, Bill Plock and Khem Suthiwan.  We're glad you are joining us for another week of endurance interviews and discussion. 

We have coach Ken Axford joining us to discuss bike handling skills.  USAT level 2 coach, youth & junior, training peaks and he was the 2015 USAT Development coach of the year and owner of Peak Multisport based in Colorado Springs.

Last week's guest

Thanks to last week's guest, coach Billy "The Kid" Edwards joining us to talk with Bill about de-training effect and how to make the most of your indoor trainer and why indoor training can be one of your best training tools. 

If you haven't heard the interview yet, go back and check it out on episode #111.

Discussion Teasers

How to Find The Best Indoor Training Setup For You

Change Bike Tires Like a Beast

Nordic Skiing 101 For the Triathlete or Cyclist

Interview Setup

Ken Axford (Colorado Springs, Colo.) distinguished himself as a coach of youth, junior, U23 and elite-level athletes in 2015, with seven developmental athletes under his direction earning USA Triathlon elite licenses. He coached U23 female athletes to fourth- and ninth-place finishes at the ITU U23 World Championships, as well as a third-place finish at the ITU U23 CAMTRI American Championships. Four of his youth athletes ages 13-15 earned podium finishes at USA Triathlon Youth Elite Cups, and he also coached seven qualifiers for the USA Triathlon Youth Elite & Junior Elite National Championships. PEAK Multisport, the USA Triathlon High Performance Team Axford directs and coaches in Colorado Springs, was ranked 10th in the U.S. at the end of the season.

Interview

Ken Axford

Host Discussion Topics

How to Find The Best Indoor Training Setup For You - This article is on TrainingPeaks and authored by Matthias Knossalla who is a professional triathlete with multiple podium positions at IRONMAN® 70.3 & Challenge® events. He is also the founder and CEO of the German coaching network Trivolution-Training where he coaches professional and age group athletes from all parts of the world.

The first step in indoor training is riding your own bike indoors at home. To do that you only need a cheap indoor trainer and perhaps a TV or music to make it a little bit more entertaining. One of the major benefits is that you have the possibility to ride on your own bike and that you will get used to riding the in aero bars and in your optimal aero position.

Change Bike Tires Like a Beast - Billy Edwards wrote in- "Since I learned about getting the bead tucked into the bottom of the rim I have never met a tire I can't mount. I even was teaching the top USAC guru this summer and his mind was blown.  I have spent HOURS!!!!! dealing with tough to mount tires. I have cut my hands on the spokes or the levers.  If you are out on the road, use this technique and wow your friends with your amazing strength...granted it is technique and not strength at all- sound familiar (swimming!!!).

TrainingPeaks Article "Nordic Skiing 101 For the Triathlete or Cyclist" - Competitive Nordic skiers are known as the fittest people on earth. This designation comes from scientific testing that demonstrates Nordic skiers have the highest VO2 max, which is the amount of oxygen the human body can take in and utilize per minute. Outside of genetics, the sport itself develops VO2 max through the requirements of movement and engagement of the whole body. Arms, legs and core are all essential, and when combined with proper technique, Nordic skiing can generate some incredible speed and performance gains.

Upcoming MHE Interviews

MHE upcoming interviews:

  • Ken Axford on Bike Handling Skills
  • Erik Kenny on Long course training for athletes short on time
  • Barry Siff to talk about the Time to Tri initiative to get 100,000 new triathletes
  • David Warden on upcoming book, 80/20 Triathlon with Matt Fitzgerald
  • Dr. Kirk Parsley on the critical importance of sleep

303 Media Productions

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

Be sure to check out the great interviews that we have there.  Bill just published his interview with Ellen Hart.  Bill, the interview was fantastic.  Do you want to give it a plug?

Affiliate Programs

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

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

Closing

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

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

Feb 4, 2018

Welcome

We have coach Billy "The Kid" Edwards joining us to talk with Bill and I about indoor training - how to make the most of your indoor trainer and why indoor training can be one of your best training tools.  Plus, we'll ask him long of a break you can take before de-training takes effect.

Welcome to Episode #111 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 Rich Soares and Bill Plock.  We're glad you are joining us for another week of endurance interviews and discussion.  Khem is running a friend to the airport and will join us next week.

Health IQ

Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results.

We've partnered with Health IQ because we believe in their service and competitive rates.  They have saved us money and we think they can save you money too.  See if you qualify for these special rates by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way that respects your time and goals.  

Last week's guest

Thanks to last week's guest, coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine.  Tricia joined us to go a number of aspects related to the topic.

If you haven't heard the interview yet, go back and check it out on episode #110.

Discussion Teasers

 

Interview Setup

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/

Interview

Billy Edwards

Health IQ Ad

Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people. 

- 56% of Health IQ customers save between 4-33% on their life insurance.

- These savings are exclusive to Health IQ and you must qualify to get the special rate (visit the site for more details).

- Health IQ can save our customers up to 33% because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive.

Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more.

You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save.

-70% of HealthIQs exclusive rate clients get approved at the top rate class.

-Fastest growing life insurance company with over 5 billion in coverage.

To get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.

Host Discussion Topics

My Time to Tri - USA Triathlon and IRONMAN today announced Time to TriTM, an unprecedented industry-wide initiative to grow the sport of triathlon in the United States by supporting and inspiring beginners to complete their first race. With the end of 2020 as a goal of introducing 100,000 new participants to the sport, Time to Tri provides training and racing advice, motivational tools and other resources at its online hub, mytimetotri.com.  Read more at TeamUSA.com or 303Triathlon.com

Brian Fogel and Lance Armstrong Interview on the Forward - Bryan Fogel joins Lance to discuss his Academy Award nominated Best Documentary, Icarus. They discuss Bryan’s original vision of the film and how that changed. Bryan goes into detail about he got to know former Russian anti doping lab director Grigory Rodchenkov. They review the doping program that Bryan was on to compete at the Haute Route. Part one concludes with Bryan elaborating on how Russia was able to circumvent the testing process during the Sochi Olympic Games.

 

Tech Tip of the Week - How to at an RSS Feed to your blog or

https://support.strava.com/hc/en-us/articles/216918527-Sharing-your-activities-with-a-Strava-Widget

Way down at the bottom right

Copy the html from the left detailed activity option (just to be consistent)

TrainingPeaks Article "Nordic Skiing 101 For the Triathlete or Cyclist" - Competitive Nordic skiers are known as the fittest people on earth. This designation comes from scientific testing that demonstrates Nordic skiers have the highest VO2 max, which is the amount of oxygen the human body can take in and utilize per minute. Outside of genetics, the sport itself develops VO2 max through the requirements of movement and engagement of the whole body. Arms, legs and core are all essential, and when combined with proper technique, Nordic skiing can generate some incredible speed and performance gains.

Upcoming MHE Interviews

MHE upcoming interviews:

  • Ken Axford on Bike Handling Skills
  • Erik Kenny on Long course training for athletes short on time
  • David Warden on upcoming book, 80/20 Triathlon with Matt Fitzgerald
  • Dr. Kirk Parsley on the critical importance of sleep

303 Triathlon

Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete.  There's going to be great discussions with race directors on local races.  If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well.

Affiliate Programs

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

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

Closing

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

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

Jan 28, 2018

Welcome

Welcome to Episode #110 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. Coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine.  Tricia joins us to go a number of aspects related to the topic.We're your hosts Rich Soares, Bill Plock and Khem Suthiwan.  We're glad you are joining us for another week of endurance interviews and discussion. 

Health IQ

Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results.

We've partnered with Health IQ because we believe in their service and competitive rates.  We've received our quotes which were 20-30% than other insurers.  Save some money and see if you qualify for these special rates by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way that respects your time and goals.  

Last week's guest

Thanks to last week's guest, Todd Plymale-Mallory, Acupuncturist and Physician of Chinese Medicine, Master Body Mechanic, Performance and Life Coach. Our topics included how to maintain healthy muscle tissue, demystifying dry needling, dry needling vs. acupuncture and cupping.  One of the things we talked about was the European Academy of Physiology and the article, New Research Calls Into Question Merits of Ice Baths.  I did look that up and I have some information to share on that article in the post interview discussion.

If you haven't heard the interview yet, go back and check it out on episode #109.

Discussion Teasers

Interview Lead In

Tricia Davis: Co-founder of Killer Coach LLC, USAT and USAC Certified Triathlon and Cycling Coach, wellness and injury prevention specialist. Tricia is a hyperkinetic, Canadian trained physiotherapist and athlete. Good at seeing the big picture, she is able to focus on the most important specific details for you to achieve success. Tricia thrives most in helping those with limited time by providing evidence based training and skill acquisition in order to make training the most efficient way to attain goals while reducing risk of injury. Tricia is passionate about health, wellness and efficiency in sport while maintaining a balance in all aspects of life.

Health IQ Ad

Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people. 

- 56% of Health IQ customers save between 4-33% on their life insurance.

- These savings are exclusive to Health IQ and you must qualify to get the special rate (visit the site for more details).

- Health IQ can save our customers up to 33% because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive.

Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more.

You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save.

Health IQ covers Ryan Hall who has given his testament: “It’s perfect because it’s made for people like me with a healthy, active lifestyle.”  The lower heart rates that many pro athletes have can sometimes negatively affect insurance rates. Hall liked that Health IQ used his active lifestyle as an asset in getting a good life insurance rate rather than it being a detriment. Hall also commented that he appreciated how Health IQ made the process easy and simple for him—given how limited his time already is.

-70% of HealthIQs exclusive rate clients get approved at the top rate class.

-Fastest growing life insurance company with over 5 billion in coverage.

To get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.

Host Discussion Topics

  • Bill and Khem, I don't know about you, but I do look around at the start of a triathlon and get intimidated by the huge muscly women.  I had to really keep from going total sophomore on Tricia.
  • Tricia talked about one of her chronic injuries, which is a hamstring which is altering her stride.  The big muscles that we use for running and cycling don't engage the small stabilizers that are no smaller than the palm of your hand - these muscles need special attention and there are specific exercises to hit them.
  • Tricia provided a link to the promotion of her strength training plan which we'll put on the website and here in the show notes.  http://killercoach.com/training-plans/
    • Core balance
    • Proprioception
    • Forced recovery
  • Strava Discussion
  • Move to Denver and Bill's coverage
  • Don’t Strava and Drive
  • Sharing my feed; going premium
  • Strava on the About page
  • Limit of cycling or running - listener comments on what they want to see from Strava
  • Frisco Gold Rush and tracking XC skiing
  • I'm having the same thing with my Achilles and I'm working with someone at CU Sports Medicine to get my biomechanics looked at.  Also full metabolic test.
  • Follow up on last week's discussion with Todd Plymale-Mallory on the topic of the European Academy of Physiology and the article on New Research Calls Into Question Merits of Ice Baths - I know I sounded unreceptive to the idea in the interview with Todd, but I did look up the article and I can wrap my head around the concept.  Here's an excerpt from the article.

The first part of the study asked 21 physically active men to undertake strength training two days a week for 12 weeks. About half the group endured a 10 minute post workout ice bath at a chilly 10 degrees Celsius, while the rest had a warm down on an exercise bike.

At the end of the 12 weeks, muscle strength and mass had increased more in the active warm down group than the ice bath group.

A second study took muscle biopsies from men after they had performed single-leg strength exercises followed by either an ice bath or active warm down.

The researchers found that the activity of satellite cells, akin to muscle 'stem cells', and pathways needed to build bigger and stronger muscles were "blunted" up to two days after exercise in the ice bath group.

"We found that cold water immersion after training substantially attenuated, or reduced, long-term gains in muscle mass and strength," Dr. Roberts said.

"It is anticipated that athletes who use ice baths after workouts would see less long-term muscle gains than those who choose an active warm down.

"At this stage we are unsure why cold water immersion had this effect, but a reduction of muscle blood flow could be one mechanism."

Dr Peake said the results suggested people should steer clear of ice baths -- at least after strength training sessions.

"This is the most comprehensive study of its kind and the results suggest individuals who use strength training to improve athletic performance, recover from injury or maintain their health, should reconsider using cold water immersion as a recovery aid," he said.

  • I spoke to Dr. Nate Williams of Sports Performance Chiropractic about a different question - when to apply heat vs cold after a run?  The rule of thumb, if it hurts, apply cold?  If it doesn't, apply heat. 

 

After four weeks of relative inactivity, the runners had significant drops in blood volume and plasma volume, and the left ventricle of their hearts decreased in mass and thickness. Blood volume decreased by 3.6 percent. These changes can be thought of as the body’s blood-pumping system deteriorating, both in terms of the size and power of the pump (the left ventricle changes) and the resources available to pump (blood and plasma volume). One result would be a given pace feeling harder, because less oxygen would reach working muscles per heart beat than had been the case at the time of their marathon.

During the second four weeks of inactivity, the detraining changes regarding blood volume and the left ventricle stabilized. There were detraining effects in the right ventricle during this time, but, according to lead researcher Charles Pedlar, Ph.D., those changes are mostly of interest to sport cardiologists.

Upcoming MHE Interviews

MHE upcoming interviews:

  • Coach Billy "The Kid" Edwards is joining us to talk about a couple of topics.  Last week Bill brought up the question of how long does it take for detraining to take effect.  I've asked Billy if he'd help us understand that topic as well as the changing needs for recovery of older athletes.  Billy is also going to help us understand how and why to embrace indoor training cycling, not only in the winter, but year round.

303 Triathlon

Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete. 

Affiliate Programs

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

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

Closing

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

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

Jan 21, 2018

Welcome

Welcome to Episode #109 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 Rich Soares, Bill Plock and Khem Suthiwan.  We're glad you are joining us for another week of endurance interviews and discussion. 

Bill has a big announcement and we have another great discussion with Body Mechanic and acupuncturist Todd Plymale-Mallory.  We are going to get into the topic of how to maintain healthy muscle tissue, demystifying dry needling, dry needling vs. acupuncture and what exactly cupping is used for.  Plus we'll talk about some inexpensive DIY alternatives to the expensive massage and rolling tools found in your running specialty store.

Health IQ

Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results.

We've partnered with Health IQ because we believe in their service and competitive rates.  We've received our quotes which were 20-30% than other insurers.  Save some money and see if you qualify for these special rates by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way that respects your time and goals.  

Last week's guest

Thanks to last week's guest, Dr. San Millán is an Assistant Professor at the University of Colorado School of Medicine and the Director of the Sports Performance Program at the CU Sports Medicine and Performance Center in Boulder, Colorado.

He talked us through all of the services and testing available - http://cusportsmedcenter.com/performance/

If you haven't heard the interview yet, go back and check it out on episode #108.

Discussion Teasers

  • We'll do a wrap up discussion of the interview with Todd Plymale-Mallory and what each of us do for stretch, massage, icing, heat, etc.
  • I think we should give a recap of last weekend's spin class that Bill taught at the IM warehouse in Boulder
  • Bill can you talk about the Ironman Boulder Bike Course reveal party?
  • Khem's updates
  • https://www.tucsonracing.com/havasutri/ on March 17 is the MOUNTAIN COLLEGIATE TRIATHLON CONFERENCECHAMPIONSHIPS

Interview Setup

Let's get into the interview now.

Interview

Todd Plymale-Mallory intro -

Experience - Acupuncturist and Physician of Chinese Medicine, Master Body Mechanic, Performance and Life Coach, Todd relocated to the Boulder in the fall of 2011 area bringing over 30 years of experience in the Cycling, Fitness, and Health industries to the Front Range.

Philosophy and Client Base - Finding an elegant harmony in his clinical practice between Western Science and the Mind/Body/Spirit perspective of the East, Todd completed his Masters in Acupuncture and Traditional Chinese Medicine at Yo San University in Los Angeles in 2006. Then in 2009 he became a Diplomat of the National Board of Acupuncture Orthopedics (1 of less than 1000 in the US) and specializes in the treatment of Orthopedic and Sports related injuries. Although Todd treats patients from all walks of life, he has been blessed to work the world’s Elite Professional Tri-athletes, Top Professional Road/Cross/MTB and Track Cyclists, Top Mixed Martial Artists, NBA Players and many other elite level athletes.  Beyond the clinic and classroom settings, Todd is currently working on developing continuing education curriculum for Acupuncturist and Massage Therapists, writing three different books and will be giving regular lectures, seminars and workshops on a variety of sports and health topics.

Specialties - Acupuncture, Chinese Herbal Medicine, Orthopedics, Sports Medicine, Tui Na, Deep Tissue & NeuroMuscular Therapy, Stress Related Disorders, and Energy Medicine (Reiki, QiGong, & Polarity).

Professional Certifications -

Diplomat of Oriental Medicine National Certification Commision for Acupuncture and Oriental Medicine (May 2016)

Acupuncture License #1777, State of Colorado (2012)

Diplomat of Acupuncture #150895, National Certification Commision for Acupuncture and Oriental Medicine (2012)

Certified Massage Therapist #11833, State of Colorado (March 2011)

Nationally Certified Therapeutic Massage and Bodywork, NCBTMB (2010)

Diplomat, National Board of Acupuncture Orthopedics (July 2009)

Acupuncture License # 11518, California Acupuncture Board (2007)

Certified Personal Trainer #98955, American Council on Exercise (2004)

Certified Massage Therapist # 100657, City of Los Angeles (2002)

Certified Instructor for Postsecondary and Vocational Education, State of California (2002)

Licensed Massage Therapist, Oregon Board of Massage Therapists (1998)

Certified Chiropractic Assistant, Oregon Board of Chiropractors (1997) 

Health IQ Ad

Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people. 

- 56% of Health IQ customers save between 4-33% on their life insurance.

- These savings are exclusive to Health IQ and you must qualify to get the special rate (visit the site for more details).

- Health IQ can save our customers up to 33% because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive.

Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more.

You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save.

Health IQ covers Ryan Hall who has given his testament: “It’s perfect because it’s made for people like me with a healthy, active lifestyle.”  The lower heart rates that many pro athletes have can sometimes negatively affect insurance rates. Hall liked that Health IQ used his active lifestyle as an asset in getting a good life insurance rate rather than it being a detriment. Hall also commented that he appreciated how Health IQ made the process easy and simple for him—given how limited his time already is.

-70% of HealthIQs exclusive rate clients get approved at the top rate class.

-Fastest growing life insurance company with over 5 billion in coverage.

To get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.

Host Discussion Topics

  • A couple of discussion points regarding the interview with Todd.
    • I love the idea of getting creative with self-massage tools like using a stone rolling pin.  If you already have a stone rolling pin, then you've already shelled out the 25-30 bucks and it's in your kitchen drawer.  Stick it in your freezer and you're good to go.  If you don't have a rolling pin, or you still want to use a runner specialty tool, here are some options to the typical foam roller - https://www.runnersworld.com/recovery/new-alternatives-to-the-traditional-foam-roller/slide/6
    • For those who want to learn more about WADA's change in position on CBD, I've included a link to the Washington Post article that describes WADA's change in position.  I should point out a couple of things.  From the WP article, “Cannabidiol extracted from cannabis plants may contain varying concentrations of THC,” WADA said, urging athletes like Diaz and others to take precautions before imbibing CBD products. Marijuana use remains prohibited and positive tests can result in long suspensions.  If you didn't catch it, USADA has not yet followed WADA's reversal.  If you read the USADA website, they still have not changed their position.
    • We encourage you to reach out to Todd directly if you have more questions.  A link to his website is in the show notes, which is http://www.toddplymalemallory.com/
  • I think we should give a recap of last weekend's spin class that Bill taught at IM Boulder
  • Bill can talk about the Ironman Boulder Bike Course reveal party
  • Khem's updates
  • https://www.tucsonracing.com/havasutri/ on March 17 is the MOUNTAIN COLLEGIATE TRIATHLON CONFERENCE CHAMPIONSHIPS

Upcoming MHE Interviews

MHE upcoming interviews:

  • We have coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine
  • Coach Billy "The Kid" Edwards is joining us to talk about a couple of topics.  Last week Bill brought up the question of how long does it take for detraining to take effect.  I've asked Billy if he'd help us understand that topic as well as the changing needs for recovery of older athletes.  Billy is also going to help us understand how and why to embrace indoor training cycling, not only in the winter, but year round.
  • In touch with Dr. Kirk Parsley - the sleep doctor

303 Triathlon

Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete.  There's going to be great discussions with race directors on local races.  If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well.

Michelle Lund

Sarah Nielsen

Tim Brosious

Peggy Shockley

 

Affiliate Programs

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

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

Closing

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

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

Jan 14, 2018

Welcome

Welcome to Episode #108 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 Rich Soares, Bill Plock and Khem Suthiwan.  We're glad you are joining us for another week of endurance interviews and discussion.  Khem is back Everest base camp!  Bill is rubbing handlebars with Tyler Butterfield and we have Inigo San Millan, the Director of the Sports Performance Program and CU Sports Medicine and Performance Center in Boulder Colorado joining us today about all of the services the Center has to help athletes and coaches.

This is going to be an awesome show! Hope you are enjoying the variety of intro music.  That was Stray Dog and the Chocolate Shake by Grandaddy.

Health IQ

Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results.

We've partnered with Health IQ because we believe in their service and competitive rates.  They are sure to impress you with their customer service and rates.  They'll answer all your questions and help you get the rates you deserve. 

We've received our quotes which were 20-30% than other insurers.  Save some money and see if you qualify by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way the respects your time and goals.

Last week's guest

Thanks to last week's guest, Olympian, retired pro triathlete, coach, author and PhD Joanna Zeiger.  Joanna talked to us about chronic pain and how training can be used, among other treatments, to manage it.

If you haven't heard the interview yet, go back and check it out on episode #107.

Discussion Teasers

  • Let's start by catching up with Iron Khem.  Welcome back from your epic trip.  Give us a teaser about your trip to Everest base camp.
  • Bill, you had a chance to get in a pretty cool ride this week.  Can you give us a teaser and what we'll talk about after the interview?
  • While we are going to talk about a lot of testing services at the CU Sports Medicine and Performance Center, there are some things that we did not talk about in the interview that I'm going to discuss that are resources for athletes on their website.

 

Interview Setup

Let's get into the interview now.

Interview

Dr. Inigo San Milan

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

Health IQ Ad

And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more.

With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save.

To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.

Host Discussion Topics

  • Khem on Everest base camp and Thailand trip
  • Bill on ride with Tyler Butterfield and Ivan O'Gorman
  • Rich on CU Sports Medicine and Performance Center

Upcoming MHE Interviews

MHE upcoming interviews:

  • We have body mechanic Todd Plymale-Mallory joining us to talk about dry needling and other treatments to keep yourself healthy and training strong
  • We have coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine
  • Coach Billy "The Kid" Edwards is joining us to talk about a couple of topics.  Last week Bill brought up the question of how long does it take for detraining to take effect.  I've asked Billy if he'd help us understand that topic as well as the changing needs for recovery of older athletes.  Billy is also going to help us understand how and why to embrace indoor training cycling, not only in the winter, but year round.

303 Triathlon

Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete.  There's going to be great discussions with race directors on local races.  If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well.

Affiliate Programs

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

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

Closing

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

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

Jan 7, 2018

Welcome

Welcome to Episode #107 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 Rich Soares and Bill Plock and we're glad you are joining us for another week of endurance interviews and discussion.  Khem has finished her Everest base camp excursion and back in Thailand.  We'll give you an update on Khem in a bit.

This is the first episode of 2018 and we are ringing in the new year with Olympian, retired pro triathlete, coach, author and PhD Joanna Zeiger.  Joanna is going to talk to us about chronic pain and how training can be used, among other treatments, to manage chronic pain.

Health IQ

Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results.

We've partnered with Health IQ because we believe in their service and competitive rates.  They are sure to impress you with their customer service and rates.  They'll answer all your questions and help you get the rates you deserve. 

We've received our quotes which were 20-30% than other insurers.  Save some money and see if you qualify by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way the respects your time and goals.

Last week's guest

Thanks to last week's guest, elite endurance sports coach, author, and sport technology and training consultant, Jim Vance.  If you are a self-coached athlete or coach, Triathlon 2.0 is a staple resource and should be read and referenced.

If you haven't heard the interview yet, go back and check it out on episode #106.

Discussion Teasers

  • Update on Khem
  • Catch up with Bill about Christmas break
  • Where not to use Tri Slide
  • Ironman's press release on a return to the pro slot Kona qualifications for 2019 and the end of the KPR system
  • Bill's teasers

 

Interview Setup

Let's get into the interview now.

Interview

Joanna Zeiger

Health IQ Ad

And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more.

With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save.

To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.

Host Discussion Topics

  • Update on Khem
    • 8 days to base camp
    • Got to 16000 feet
    • Scary bridges
    • Himalayan monkeys
    • Back in Thailand
  • Catch up with Bill about Christmas break
  • Importance of sleep
  • Where not to use Tri Slide
  • Ironman's press release on a return to the pro slot Kona qualifications for 2019 and the end of the KPR system

Beginning with the 2019 qualifying year for both the IRONMAN®World Championship and IRONMAN® 70.3® World Championship, the KPR and 70.3PR will no longer be used as the qualifying systems for the professional field. The current points-based system will be replaced by and return to a slot qualifying system. The change aligns with the global age-group system with qualifying slots being allocated to IRONMAN and IRONMAN 70.3 events on the global pro calendar for the respective world championship races.

  • Renegade Endurance Tri Club
  • Dr Kirk Parsley
  • Bill's topics
  • Deconditioning and when is it mental

Upcoming MHE Interviews

MHE upcoming interviews:

  • We have body mechanic Todd Plymale-Mallory joining us to talk about dry needling and other treatments to keep yourself healthy and training strong
  • We have coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine
  • Coach Billy "The Kid" Edwards

 

303 Triathlon

Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete.  There's going to be great discussions with race directors on local races.  If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well.

Affiliate Programs

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

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

Closing

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

Thanks again for listening to MHE.  Happy new year!  Talk to you again in 2018!  Stay tuned, stay informed, and enjoy the endurance journey!

Dec 31, 2017

Welcome

This is the New Year's Eve special and we have and we are closing out the year with a return guest, elite triathlon coach Jim Vance to talk about his book Triathlon 2.0.  We'll get into the interview setup in just a few.

Welcome to Episode #106 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. 

I'm your host Rich Soares and I'm glad you are joining us for another week of endurance interviews and discussion.  Bill is with family this week and Khem is in Nepal and on excursion to Everest base camp and can't wait to hear about her adventures.

Hope you enjoyed the new intro music.  That was "Trip Like I Do" by Crystal Method

Health IQ

Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results.

We've partnered with Health IQ because we believe in their service and competitive rates.  They are sure to impress you with their customer service and rates.  They'll answer all your questions and help you get the rates you deserve. 

We've received our quotes which were 20-30% than other insurers.  Make a new years resolution to save some money and see if you qualify by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way the respects your time and goals.

Last week's guest

Thanks to last week's guest, ultra and adventure racer Travis Macy who is the author of The Ultra Mindset: an endurance champion's 8 core principles for success in business, sports and life.  If you haven't heard the interview yet, go back and check it out on episode #105.

Discussion Teasers

After the interview I'll have some thoughts on the interview with Jim Vance, his book Triathlon 2.0, considerations for the self-coached athlete, and an offer to those who want to take their training to the next level or feel like they could use the partnership of a coach this season.

I also have some reflections on some of the show highlights this year and some of the interviews that were particularly memorable and informational.

Last, I have a funny Christmas triathlon gift story and a ask to see if any of you have good triathlon or gear Christmas stories that you would share.

That's it for the teasers, let's go to the interview.

Interview Setup

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, guiding him to 2017 performances of victory at Escape from Alcatraz and Island House Triathlon, as well as a 2nd place finish at the 70.3 World Championships.

Triathlon 2.0 is an extremely useful book if you are a self-coached athlete.  It will help give you concrete information on how to use data to do baseline testing, guidelines for determining goal training stress, and concepts for how to create a periodized training plan.

After the interview, we'll go through a couple pages of the book to give you a practical example of how to determine goal CTL for each the bike and run using an hypothetical athlete and race distance.  As Jim emphasizes in the book, these will just be examples and do not apply to all athletes or all race situations.

Let's get into the interview now.

Interview

Jim Vance

Health IQ Ad

And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more.

With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save.

To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.

Host Discussion Topics

Practical example from Triathlon 2.0

  • As Jim and I discussed, there is no substitute for using hard data to assess and measure performance.  This is not to say that there is not a time and place for training or racing by feel.  I'll give you a couple of examples.  I like to do some rides and runs where I never look at a bike computer or look at my watch.  If I'm thinking about the data on my device, that part of my concentration that is on the device is not on the effort or form of the training itself. In this case performance might be limited by not being able to fully concentrate on the training.
  • Here's another example, there are times with the information on the screen might limit your performance because you curtail effort because the data is telling you are going harder or faster than your rate of perceived exertion.  Let's say your 5 minute peak power is 300 watts from previous training sessions.  You are doing a 5 minute Vo2 max effort on the bike and you look down and your average 20 second power has been 310 for the first minute of your interval.  You may not believe you are capable of carrying that effort for the remaining 4 minutes and end up backing off.  If you were training by feel and just going off RPE, you actually may have been on a breakthrough performance and could have achieved a new PR 5 minute peak power.  My daughter's high school cross country coach won't let the athletes race with watches because it can limit their competitive nature.  The concern that they may be in the heat of battle keeping pace with a team mate or a lead group, and they see that their pace is 10 seconds faster than they've trained to and they back off and let that team mate or group go.
  • So there is a time and place for going by feel.  Here's where you want some actual data - let's say you are doing your functional threshold testing for bFTP or rFTP.  You may do the effort without looking at a watch or power meter if you have a coach or lab tech doing your test, but you damn sure want to have data to record what the power or pace is, correct?
  • Here's another, when you work with a coach or go to prepare you periodized training plan, you need to assess your current training load and your goal training load based on your "A" race goal and "goal" for that race (meaning distance and planned result).  Just using hours of training or mileage is not a measure of actual stress because they don't account for intensity.  Plus, as we learned in the interview with Jim, preriodization is changing the type of training you are doing as you progress from phase to phase through your plan.  You start in the base phase doing general training and get more specific the closer you get to your goal.  Similarly, your intensity increases when you get into your build and peak phases altering the training load for a given duration or distance.  Having an objective measure of the starting CTL and goal CTL are critical to your plan. 
  • You can assess your baseline CTL by using TrainingPeaks as long as you are recording all of your bike and run workouts and are using power and/or heart rate.  As Jim mentioned, you want to track these seperately.
  • You should work with a qualified coach to help you determine what your target CTL is for your race goal and to know whether your ramp rate from the baseline to the goal given the number of weeks to your "A" race is appropriate.
  • If you want to learn more about this process or want help planning for next season, reach out to me at Rich@milehighendurance.com

 

Speaking of your 2018 season, if you are listening to this episode on the day of release then you are listening to this on New Year's Eve.  A lot of races have price increases at midnight tonight.  If you haven't done it yet, fulfill a resolution a day early and save few bucks by checking out your race registration sites today and register today.  Then go out and celebrate that you’ve already ticked the box on one of your resolutions!

2017 Show Highlights:

  • When I reflected on all of the interviews of 2017, I scanned through the inventory on the Content page on the MHE website.  Some of the interviews that really stood out for me:
    • The late Terry Laughlin from Total Immersion was such an amazing contributor to our sport and the sport of swimming.  Terry revolutionized swim learning and swimming techniques to help people swim faster with less effort.
    • Coach David Warden who was the host of Tri-Talk and a science-based coaching.  He was one of the inspirations for MHE and he consulted me as I researched starting the show.  He was a contributing author to Triathlon Science and is one of the smartest coaches in the business.
    • We have had legendary professional athletes like Amanda Stevens, Joanna Zeiger, Mary Beth Ellis, Rachel Joyce, Andrew Talansky, TJ Tollakson, Bek Keat, Siri Lindley, Ben Hoffman and Matt Chrabot
    • We have had our friends at USAT including Rocky Harris, Tim Yount, Jessica Welk, Meg Duncan and Barry Siff
    • Finally we have had some of the best coaches in the business including some of the legendary athletes plus Melissa Mantak, Ken Axford, Sara McLarty, Will Murray, and of course Jim Vance.
    • Of course there's also the Kona coverage and all of the special interviews we did on that trip including Bob Babbitt, Mike Reilly, Tim Hola, Chrissy Wellington, Andy Potts and Tim O'Donnell.
  • Among the highlights of 2017 is of course the partnership with 303Triathlon and the entire team.  Of course that includes Bill Plock and Khem Suthiwan.  It also includes Dana Willet, Jen Findlay, Todd Plymale-Mallory and Kim Welk.  I'd like to thank them for supporting MHE and welcoming me as a part of the 303 team.
  • Thanks to all of the people who have supported MHE.

Upcoming MHE Interviews

MHE upcoming interviews:

  • We are also going to have Joanna Zeiger back to talk about "train the pain away"
  • We also have coach Tricia Davis who recently authored the article on "neuro muscular training" in the latest edition of USAT Triathlon Magazine.

303 Triathlon

Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast. 

Affiliate Programs

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

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

Closing

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

Thanks again for listening to MHE.  Happy new year!  Talk to you again in 2018!  Stay tuned, stay informed, and enjoy the endurance journey!

1 2 3 4 5 Next »