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Mile High Endurance Podcast

Mile High Endurance is recorded in the Rocky Mountain front range area in Denver, Colorado. 55 miles to the north is the triathlon 'Mecca' of Boulder, home of some of the most prominent pros in triathlon and related sports. 56 miles to the south is the US Olympic Training Center in Colorado Springs. The Olympic Complex in Colorado Springs is the flagship training center for the U.S. Olympic Committee and the Olympic Training Center programs. The 110 mile stretch between Boulder and Colorado Springs is one of the fittest and athletic populated areas in the world. I share these statistics, not so much to brag but to give you the listener context for what the culture and vibe is here in the Mile High area. ​The objective of the Mile High Tri podcast is to connect you to the triathlon community and empower you to achieve your triathlon and fitness goals. Each month we will take subjects that you are interested in and connect your interests with news, expert interviews, and information about services and products in a way that inform your decisions to achieve your full potential in the sport.
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Sep 23, 2018

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

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

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

Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. 

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

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

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

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

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

Welcome back.  Our post interview discussion is sponsored by Halo Sport.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.

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

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

In the News is sponsored by Rudy Project.  Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.

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

Upcoming Interviews:

  • Jim Vance - will join us soon to take the discussion of Today's Plan to the practical application as a coach or athlete and talk in greater detail about how it can make you more effective and efficient as a coach
  • Brian Burk author of "Tips to Run Your Best Marathon"
  • Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 3D Retul technology and where the product roadmap is heading and how it can help you.

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

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

We are also lining up Nicholas Graeef and Tommy Danielson.

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

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

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

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

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

 

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