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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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Now displaying: April, 2017
Apr 30, 2017

Welcome to Episode #71 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. Our interview this week is with Terry Laughlin, Chief Optimist Officer at Total Immersion.  Terry is coming back on the show to talk about his latest blog article "What's your best stroke rate? - How I found mine.  And why it's still evolving."  We'll talk about the article and you'll be sure to pick up insightful information about how to not only find your ideal stroke rate, but also learn how to reduce your SPL (to monitor stroke length).  Most of the interview is about how to help you swim faster with less effort, but we also talk about some of the swim clinics they offer in great locations around the world.

We're your hosts Rich Soares and Bill Plock and we're glad you are back with us for another weekend endurance in the Mile High city.   Khem has the week off because she is moving.  As Bill likes to say, Terry is the John Wooden of Swimming.  Speaking of Bill, how's it going my friend?

Let's do some updates:

  • Bill - Sea Otter
  • Bill - 303 Articles and News
  • Rich - Thank Dr. Jason Karp
    • 303 web page
    • The book Run Your Fat Off, but also The Inner Runner
    • Defining metabolic efficiency
      • How much ATP can be produced for a given amount of substrate (fuel)
      • Training of the muscles to be metabolically efficient by increasing mitochondrial density
  • Rich - Level 1 Coach Training May 12 and 13th
    • May Race The 4th Discipline of Triathlon
    • Transition training
    • Ken Axford, Level 2 coach  Peak Multisport
  • Rich - Training, racing and life in May
    • Usher Sundays
    • USAT course May 12-13
    • Family arriving May 15
    • Lauren's Graduation on May 17
    • Family leaving May 20
    • Colfax Half is May 21
  • Do we talk about the Jordan Rapp and Dimond kerfuffle here or in the wrap up?
    • Slow twitch article and lawsuit
    • TJ is an upcoming guest, and I did not know about this story until Bill brought it to my attention

 Alright, let's get into our interview with Terri Laughlin.  If you are listening to this and you are at your laptop or sitting on the couch with your phone, go to http://www.totalimmersion.net/blog/  from the main page go to Community and then Blog.  Click on the article "What's your best stroke rate?" and follow along.  If you are riding your bike, running or driving, don't go to the website now - go read it later.

I also recommend you read the "Green Zone" chart either while listening to the interview or later.  I'll put a link in the show notes and on the website on the Resources page.  It's in the swimming section and has a  ***NEW*** next to it.  It is a link to the Total Immersion Store and the chart is a $0 charge item.  You check out and you'll get the PDF emailed to you the instance you place your no charge order.

I would love to go to one of those clinics.  The self-coaching courses are really good, so I can only imagine how good the clinics would be and how cool I would be to do it in Mauritius or Penticton.   Check out the Clinics on the TI website.  While you are there, go check out the other Free Items and the non-free items in the Store.  Also, check out the other blog articles while you are there.

Received my tempo trainer in the mail in the afternoon after my interview with Terry.  I'm looking forward to giving it a crack this weekend at the pool.  It has a number of modes.

I can honestly say that TI is really working for me.  I'm not a fast swimmer and because my legs sink, I have historically worked really hard when I swim.  I have been working at TI drills and focuses for a couple of months now and I really do hit that sweet spot where swimming becomes pretty effortless, at least relative to my historical experience.  My struggle is every time I start falling behind or really pushing in a group swim, I start to lose my balance in the water and my legs sink and I stop bilateral breathing. 

So I keep working at it.

 

Let's talk briefly about upcoming interviews.

  • Charley Perez of Rocky Mountain Tri Club - inclusiveness?
  • TJ Tollakson on Halo, Ruster and Dimond
  • George Cespedes on Tri Animal Aquaman Series.  Races starting June 20th and then going weekly into August

We hope you are enjoying the show.  Please let our guest, Terry Laughlin, know how much you appreciate Terry's time by shooting him an email or posting on the Total Immersion Facebook page.

We want to know what you thought of the show as well.   Please take a 1 minute to do the following. 

Please go out to iTunes and read the show or read the episode. It's a really easy process.

  1. First launch apples podcast app
  2. tap the search tab
  3. under the name of the podcast you want to rate. Of course that's mile high endurance.
  4. tap the blue search key at the bottom right.
  5. tap the album art for the podcast.
  6. tap the reviews tab.
  7. tap write a review at the bottom

Check out the Mile High Endurance website at milehighendurance.com for more on upcoming interviews, past interviews, resources, blog, about the show, and discounts.  

Have a great week everybody!  Stay tuned, stay informed, and enjoy the endurance journey!

Apr 23, 2017

Welcome to Episode #70 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. 

Our interview this week is with dr. Jason Karp,  author of "run your fat off" and half a dozen other publications including the inner runner.  In addition to writing books Dr. Karp is also the owner of Run-fit.com, he coaches, has a certification program called revolution running  and does seminars and presentations and has coaching clinics and coaching services.

We're your hosts Rich Soares and Khem Suthiwan and we're glad you are back with us for another weekend endurance in the Mile High city.   Bill has the week off because he is at Sea Otter.  More on that in a bit.

Before we go there, let's catch up with coach Khem Suthiwan. How's it going Khem?

Let's do some updates:

Khem

  • Charley Perez
  • 303 Triathlon
    • 2017 collegiate in high school national championships
    • Try coach Tuesday. Five questions to ask when buying a mountain bike
    • Boulder Roubaix video on 303 triathlons website

Rich

  • Let's thank Scott Thigpen for joining us last week letting us interview him about his book trail magic and also talking to us about the amazing experience of ride the divide
  • Bill is at Sea Otter, which is a 3 day festival of bike racing in Monterey California.  Racing include, MTB, Road, Cyclocross, Gran Fondos and tours.  As we are recording, they should be doing the Circuit Race Masters Mens Cat 1 2 and 3; Downhill Cat 1; Pump Park International Qualifying, Dual Slalom, Road Race Cat 4 Men
  • I receive my Rudy project delivery this week - do the "out of the box" experience
  • Dr Steve Robbins on diversity and inclusion and the biological importance of being part of a tribe. 
  • His field is the intersection of psychology and sociology; neuroscience and how the brain reacts when we experience new things.  For example, what parts of the brain are stimulated when someone is left out of a group. 
  • He also talked about how our brains absorb and create mental models and we talked a lot about how the brain learns.  We got off onto some other examples including sports.  He used a golf swing as an example and talked about "muscle memory" which is really learning, which is really a neural connection that gets bound by a sheath that gets stronger and stronger through repetition.
  • I caught up with him after is presentation and we talked more about how neural development and learning apply to golf and other skill sports.  He explained exactly what is going on when a singer forgets the line of a song or an athlete duffs a free throw.  We talked about the importance of sleep and more.  He has given me some books to ready and expect more on this at a future time.

Alright, let's get into our interview with Dr. Jason Karp. As I mentioned at the beginning of the intro the focus of today's interview is going to be on his new book run your fat off. This book is really kind of a look or examination at the equation of how diet and running affect our overall weight management.  We get into a number of other topics including injury prevention, we examine what it means to be "metabolically efficient", and a bunch of other topics. 

Probably the question I was most concerned about asking was metabolic efficiency.  It turned out that my favorite part of the interview was the discussion around the definition of metabolic efficiency.

How much ATP can be produced for a given amount of substrate (fuel).  Training of the muscles to be metabolically efficient by increasing mitochondrial density.

Let's talk briefly about upcoming interviews.

  • Charley Perez of Rocky Mountain Tri Club - inclusiveness?
  • TJ Tollakson on Halo, Ruster and Dimond
  • George Cespedes on Tri Animal Aquaman Series.  Races starting June 20th and then going weekly into August
  • We're also in touch with TYR to see if we can get them on to talk about the latest in wetsuit technology and how to get into the right suit

It's at this point in the show that I would usually ask you to share your feedback. As I ask for feedback I really want you to know why am asking for feedback. It's extremely important that this podcast be a valuable tool for the listener and I want to know which episodes hit the mark and which ones do not. What I hope to do overtime is get better at selecting the topics that you want to hear about and interviewing guest that you want to hear from.  Getting your feedback will help guide the direction of the show.

I also really want to get some ratings out there on iTunes, so I'd like to ask you to please take 2 minutes to do the following.

Please go out to iTunes and read the show or read the episode. It's a really easy process.

  1. First launch apples podcast app
  2. tap the search tab
  3. under the name of the podcast you want to rate. Of course that's mile high endurance.
  4. tap the blue search key at the bottom right.
  5. tap the album art for the podcast.
  6. tap the reviews tab.
  7. tap write a review at the bottom

Check out the Mile High Endurance website at milehighendurance.com for more on upcoming interviews, past interviews, resources, blog, about the show, and discounts.  

Regardless of your athletic background, anyone and everyone who has a curiosity to learn and grow in endurance sports is welcome and included in the Mile High Endurance Tribe! 

We cover a wide variety of topics and a variety of disciplines from week to week.  We hope that every week is interesting, and I'm super excited about this week's guest. 

Have a great week everybody!  Stay tuned, stay informed, and enjoy the endurance journey!

 

 

Apr 16, 2017

Welcome to Episode #69 of the Mile High Endurance podcast.  Our interview this week is with Scott Thigpen, author of "Trail Magic - And the Art of Soft Pedaling".  Scott completed Ride the Divide in 2014.  He tells the story of his experience with in the book and tells his story to Khem and I in "the interview" this week.

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 Khem Suthiwan and we're glad you are back with us for another weekend endurance in the Mile High city.  

Let us know you like the content by following the Podcast on Facebook at MileHighEndurance and Twitter at @milehighpodcast.

Be sure to check out:

  • Trail Magic
  • Ride the Divide

Check out the Mile High Endurance website and milehighendurance.com for more on upcoming interviews, past interviews, resources, blog, about the show, and discounts.  

Let's talk briefly about next week's interview with Dr. Jason Karp, author of the Run Your Fat Off and The Inner Runner.

Thanks again for joining us this week.  If this was your first time listening, we hope you enjoyed and will join us next week.  Don't forget to join us next week!

Have a great week everybody!  Stay tuned, stay informed, and enjoy the endurance journey!

 

Apr 9, 2017

Welcome to Episode #68 of the Mile High Endurance podcast. Our interview this week is with Barry Siff, President of the Board for USAT, ITU Executive Board member with us this weekend.  We will be catching up where we left off which was just prior to the Rio games.  We'll also be talking about USAT strategy, the ITU/Ironman Cooperative announced in January and about USAT coaching programs and resources. Be sure to check out more at TeamUSA.org/USA-Triathlon

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 and we're glad you are back with us for another weekend endurance in the Mile High city.  

Let us know you like the content by following the Podcast on Facebook at MileHighEndurance and Twitter at @milehighpodcast.  

Check out the Mile High Endurance website and milehighendurance.com for more on upcoming interviews, past interviews, resources, blog, about the show, and discounts.  

Let's talk briefly about upcoming interviews.

  • Scott Thigpen - author of the book "Trail Magic" which is about his experience with the Ride the Divide.  Scott, I am enjoying the book.  I just have about four books on my nightstand at the moment, but we are going to get you on soon.
  • Dr. Jason Karp, author of the Inner Runner
  • We have our next Neural Development and Endurance Sport panel planning meeting next week.  We have some experts already and looking for couple of additional key perspectives to fill on the panel.

 

Thanks for again for joining us this week.  If this was your first time listening, we hope you enjoyed and will join us next week.  Don't forget to join us next week!

Have a great week everybody!  Stay tuned, stay informed, and enjoy the endurance journey!

 

Apr 2, 2017

Welcome to Episode #67 of the Mile High Endurance podcast.  Our show guests are Phil Whitehead (race director of The Lakesman Tri in Cumbria UK) and retired pro and active coach Mary Beth Ellis (aka the Honey Badger) on the show with us this weekend. 

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 and we're glad you are back with us for another weekend endurance in the Mile High city.  

Let us know you like the content by following the Podcast on Facebook at MileHighEndurance and Twitter at @milehighpodcast.

Be sure to check out The Lakesman Tri at www.thelakesman.com

Check out the Mile High Endurance website and milehighendurance.com for more on upcoming interviews, past interviews, resources, blog, about the show, and discounts.  

Let's talk briefly about upcoming interviews.

  • Scott Thigpen - author of the book "Trail Magic" which is about his experience with the Ride the Divide.  Scott, I am enjoying the book.  I just have about four books on my nightstand at the moment, but we are going to get you on soon.
  • Barry Siff
  • Dr. Jason Karp, author of the Inner Runner
  • We have our next Neural Development and Endurance Sport panel planning meeting next week.  We have some experts already and looking for couple of additional key perspectives to fill on the panel.

Thanks for again for joining us this week.  If this was your first time listening, we hope you enjoyed and will join us next week.  Don't forget to join us next week!

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