Welcome to Episode #45 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 here with co-host Khem Suthiwan. We have Mary Beth Ellis on the show today and we'll be talking to her in just a bit.
It was great to get Mary Beth back on the show again. She's been really great about sharing herself with us and as you heard we'll check in with her from time to time and see how she's doing with team Sutto and the next chapter of her adventure. One of the things that MB had mentioned in the interview were the risks of racing on antibiotics. I thought I'd do a little research of my own on the topic. I found an article that talks about the side effects of exercising on antibiotics, including increased risk of tendon injuries, diarrhea, Cardiac arrhythmias, photosensitivity, and generally decreased athletic performance. The article is posted on the Resources page of the Mile High Endurance website.
In the intro I mention that I would provide a summary of the marathon training plan that I wrote for myself and that's what I'm going to do here. [Description of plan] So that's that plan that got me to this point. We'll see how next weekend goes. I'd like send a big thank you to my friend Kathleen Romalia who has been running with me the past few weeks.
Upcoming guests and shows:
So lots of great stuff coming up. If you haven't already liked the MHE Podcast on Facebook or followed @milehighpodcast - go do it now. I put posts out about new episodes, but also requests for discussion. I'll announce upcoming guests on Facebook and ask for you to pose your questions. I'll try to get those answered for you in the interview.
Well I guess we should wrap up. We'll be with you next week from the Big Apple. Until then - stay tuned, stay informed, and enjoy the triathlon journey!
Welcome to Episode #44 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 here with co-host Khem Suthiwan.
We have a different show for you today. This week's guest interview is a follow up with Chris Soden at the Denver Fit Loft. We'll do the set up on that in just a bit, but first let's talk about why this show is a little different. We are out of the recording studio and recording on site at the SchoolYard Cross: Dawson School in Lafayette CO.
As you may recall from episode #39, Chris invited me into the DFL for a Retul "New Bike Fit". In that episode we wanted to take the listener through the experience and hear the power of a good fit. We used the Retul system, coupled with Chris' expertise and found the optimal position (my 3d picture in space) for my riding goals, comfort, etc. The next step was for Chris to go do some research on bikes that could support my position well for the budget that I have in mind.
The interview today is designed as the follow up discussion that any athlete would have with Chris or their Retul fitter. Chris will go through is process for identifying appropriate bikes for me and why.
Looking ahead to upcoming interviews, we have a number of folks that are scheduled including Mary Beth Ellis, coach David Warden of DW Coaching and the Tri Talk Podcast. Next weekend is the show before the NYC Marathon, so we'll be talking about my pending trip.
As always - Stay tuned, stay informed, and enjoy the triathlon journey!
Welcome to Episode #43 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 joined by co-host Khem Suthiwan.
[00:00] Intro and about today's guest interview Guest Intro, Kona reflections and NYC Marathon prep
[16:22] Interview Dr. Jason Karp, author of The Inner Runner
[54:07] Post Interview Summary, Coaching Discussion "off season skill focus" and wrap up
School Yard Cross
Boulder Body Worker
Swim Bike Run
Denver Fit Loft
Welcome to Episode #42 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 excited to bring you a great show with my co-host coach Billy Edwards.
Guest: Clare Gallagher is the 2016 Leadville 100 women's champion. Not only is she this year's champion, she also has the second fastest time for a woman in the history of the race, behind Ann Trason’s 1994 record of 18:06:24. She is a recent graduate of Princeton, moved to Thailand where she has been doing humanitarian work and founder of earthraging.org.
Summary of the 2016 Ironman World Championship and discussion of the top pro finishers.
Welcome to Episode #41 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 excited to bring you a great show with my co-host coach Khem Suthiwan.
This episode is coming out the first weekend of October. If it hasn't felt like autumn yet, it will soon. The race calendar in the northern hemisphere are dwindling as we head into the off season. Just as April was a great time to nail down your northern hemisphere race calendar, now is a great time to start thinking about your key races and goals. With your "A" race and goals in mind, you can then start to build your training strategy. Notice I did not say training plan. Now before I go too much farther, I want to acknowledge that I’m using TrainingPeaks when I do my Annual Training Plan. There are a number of links on the MHE website to Training Peaks articles and videos on ATP and training concepts.
Before I design a training plan, I first want to start with my strategy. Before I develop a strategy, I want to know what I want to achieve and when (what is my “A” race and when). This tells me what level of fitness I have to have, and the skills required to meet the challenge, and the climate I need to be prepared for. (Eg, type of race and skill - ultra marathon v duathlon v triathlon; climate and course – IM Whistler v Cozumel) – THIS IS THE REQUIREMENTS INPUT TO THE STRATEGY
Obviously I next need to take stock of my current level of fitness and where I am in my existing (2016 Annual Training Plan). I will typically wait until my race season is over an I’m in my Transition Phase.
I will use my Performance Management Chart (assuming all of my data is in Training Peaks) to assess where my current fitness level is at. I also need to take stock of my strengths and weaknesses and compare my skills balance sheet to the demands of the event and environment of my key races. What are the gaps? What are my highest leverage assets? What do I need to work on in the off season? - THIS IS THE CURRENT STATE INPUT TO THE STRATEGY
THEN COMES THE STRATEGY. When I do the math of X (Requirements) – Y (Current State) = Z (list of gaps). Okay, if you haven’t already started creating lists and you are in a place where you can write or type something down. Start doing this with me. Create the X list of requirements (the A race, the distance, the skills, etc). Create the Y list of current state (your current fitness, skills, limiters, etc).
Let’s add to this a list of Constraints and Risks. That’s right, list out the things that are your priorities outside of your racing and training. Write down your commitments to work and work schedule constraints. What are the constraints from a weather perspective? This is obviously geared mostly to listeners in the northern hemisphere, but there are big differences in daylight duration and weather depending on where you are in the N hemisphere, right? How does that play in to your available time to train? Holidays? Family commitments? Okay you get the idea.
The other questions I want to answer are what is the safest, life-suiting and effective way to reach your goal. So if we do the math X (requirements) – Y (current state) = Z Gaps / divided by Constraints and you’ve got a good set of things that inform your strategy. Now comes the question of what are the best things to work on during the off season? Should you work on deficient skills in the off season? Should you build a big base in the off season? Should you work on increasing your fitness and FTP in the off season?
I’d like to ask you to think about these questions and this equation over the coming week and next week pick up the discussion with one of my coaching friends and talk about how to put together your strategy, including the question about whether or not a periodized plan or a reverse-periodized plan is best for you. On that point, I again suggest you go to www.milehighendurance.com and go to the resources page to see the links to specific TrainingPeaks articles. I would also encourage you to listen to the interview with coach David Warden in episode #18 on the Episodes page. The David Warden interview is about 18 minutes into the episode. In that interview, David Warden explains the difference of the two methodologies and this will be a foundation for our “lessons in endurance training” discussion next week.