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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 30, 2018

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

Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.  There is also a great video of Tim Don on their website that you'll want to check out.  Speaking of Kona and Tim, you will see Tim Don wearing the iKOR logo on his kit in Kona this year.

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

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

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

 

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

 

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

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

Jim Vance Debrief:

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

 

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

 

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

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

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

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

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

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

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

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

Upcoming interviews: 

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

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

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

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

 

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

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

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

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

 

 

 

 

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