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
December
November
October
September
August
July
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: October, 2016
Oct 30, 2016

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.

  • [00:00] Intro Khem Suthiwan
  • [09:30] Mary Beth Ellis with Khem
  • [43:12] Marathon Plan and Upcoming Guests
  • [55:01] Wrap Up

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:

  • Next week we'll be recording from NYC before the marathon.  I'll be interviewing one of my friends and fellow MBA Opens Doors runners, Bronwyn Morrissey.
  • One of my beliefs about running, is that you should take steps to prevent injury or you will ultimately end up with an overuse injury or worse.  Another belief is that people should and can enjoy running.   I talk to a lot of people who don't enjoy or don't think their body is designed to run.  Hogwash!  I would argue that many people who say that running is too hard or they are not "able to" run, that they could if they had the right balance, strength and form.  All of these things can be assessed and trained.  To talk to us about strength and balance assessments to see where an athlete may have imbalances in functional strength or weak stabilizing muscles, which can lead to injury.  We have an interview with Dr. Nate Williams of Performance Sports Chiropractic coming up.  Dr. Williams has been helping me rehab some tight spots during my training.  He and I have a similar philosophy.
  • David Warden on form and technique training in the off season.  About David
  • Bob Seebohar on Metabolic Efficiency and his book on the subject

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!

Oct 23, 2016

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.

  • [00:00] Intro 
  • [09:40] Schoolyard Cross and Clint Bickmore with Khem
  • [17:52] Interview with Chris Soden
  • [1:00:01] Wrap Up

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.

Interview Setup: 

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!

Oct 16, 2016

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

Also mentioned:

303 Cycling

Aero Edge

Roka

School Yard Cross

Lance Panigutti

Without Limits

Training Peaks

Boulder Body Worker

Infinit Nutrition

Audi Boulder

D3 Multisport

Coeur

Endurance House

Rudy Project

Swim Bike Run

Denver Fit Loft

 

 

 

Oct 9, 2016

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.

  • [00:00] Intro 
  • [23:32] Interview
  • [1:09:49] Wrap Up

 

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.

Also mentioned:

  • Sugarland band
  • Dr. Nate Williams of Performance Sports Chiropractic
Oct 2, 2016

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.

  • [00:00] Intro 
  • [31:57] Interview with Danny Dreyer
  • [1:20:19] Wrap Up

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. 

1