Our interview this week is with coach Matt Bottrill. As you'll hear in the interview, Matt is the cycling coach for professional triathletes Timo Bracht, Lucy Charles, Rachel Joyce and Tim Don. Matt frequented the podium at the national time trial in the UK and his success led to professional triathletes reaching out to him for coaching advice. His specialty is aerodynamics and he's going to share his thoughts with our crew.
Thanks to last week's guests, coach Billy Edwards of the USA Naval Academy triathlon team. We talking about USAT Collegiate Nationals and about the Navy team win, about the vibe of the race and how they score teams at this event
Our guest lives in Whitwick England, was all over the British Nation Time Trial Championship podium from years 2004-2013. If you check the results page you'll see him right in the mix with Chris Froome and Bradley Wiggins. https://en.wikipedia.org/wiki/British_National_Time_Trial_Championships
Matt is owner of Matt Bottrill Coaching and has a staff of coaches. As mentioned in the intro, he has or is coaching some of the most prominent pro triathletes including Timo Bracht, Lucy Charles, Rachel Joyce and Tim Don.
Discussion topics:
Upcoming MHE Interviews
303 Endurance Network
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.
Affiliate programs
Please support our affiliate brands that support the show and help you get faster!
If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. 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.
Thanks again for listening to MHE. Train well this week. Stay tuned, stay informed, and enjoy the endurance journey!
Our interview this week is with coach Billy Edwards of the USA Naval Academy triathlon team and we are talking about USAT Collegiate Nationals. We are going to talk about the Navy team win (Go Navy), about the vibe of the race and how they score teams at this event.
Thanks to last week's guests, coach Mike Ricci on how to transform yourself from an average age-grouper to a Kona qualifier. If you want to get to Kona and you haven't heard the interview - get on it!
Sure Kona is the world championship of Ironman. When you think of triathlon, most people think of Kona first. Besides being the IM WC, it is an event that has an amazing vibe. This week we are talking about another race that has a unique vibe and energy that I've not experienced anywhere else. I'm talking about USATCN. If you've been to USAT Nationals, this is not that vibe. It's something completely different. It's like a USATAG Nationals, Final 4 and Kona hybrid.
We are talking to the coach who built a team over years to get to this point. We'll talk about how he did it.
Billy "The Kid" Edwards coaches the United States Naval Academy Triathlon Team. He has been coaching the Navy Club sport since 2008. Billy also coaches and consults competitive and beginner triathletes all over the country. His professional coaching background includes USA Triathlon and USA cycling certifications. As a Marine infantry officer, Billy spent much of his time getting his Marines mentally and physically prepared for their tasks in battle similar to prepping athletes for races and meets. Billy believes in consistency in every aspect of life in order to become a better athlete. Sports should become not just a hobby but a positively integrated aspect of your life. He also considers triathlon much more than swim, bike, and run. It is the obstacles in your life, in your training, and then on race day that you have to learn to mentally, emotionally, and physically hurdle on the way to your goals. http://billythekidtriathlete.com/coaching/
Discussion topics:
Upcoming interviews:
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.
Just up on 303 Radio is an interview with Tim Brosious, Race Directory of IM Boulder.
Please support our affiliate brands that support the show and help you get faster!
If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. 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.
Thanks again for listening to MHE. Train well this week. Stay tuned, stay informed, and enjoy the endurance journey!
Our topic this week is "how to get to Kona"? We talk to Level 3 coach Mike Ricci on how to transform yourself from an average age-grouper to a Kona qualifier. Everything from picking the right coach to picking the right race is right here today.
Thanks to last week's guests, Dr. Inigo San Milan of CU Sports Medicine and Performance Center. We received some good feedback on the interview. Coaches including Mike Ricci and 3 time Olympian Jim Galanes liking that content.
I have to say, this topic of nutrition and metabolic rates is extremely personal and inter-related. I'm pleased about the positive feedback and a little relieved there wasn't some negative feedback. As I mentioned, I know there are people who experience success with different approaches. I had Dr. Bob Seebohar on my mind while preparing the content last week. Bob has talked with us in the past about metabolic efficiency. I'd like to get him back on to discuss this because I know there's something to it, but I want to do it in a way that is not confusing to the audience.
Kona is the serious goal of many triathletes. For many, it just seems like a dream or unattainable goal. Whether you have already earned your ticket to the Ironman World Championship or it just preoccupies your triathlete dreams, you will want to hear what coach Mike Ricci has some great advice.
Discussion Topics:
Upcoming Interviews:
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.
Please support our affiliate brands that support the show and help you get faster!
If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. 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.
Thanks again for listening to MHE. Train well this week. Stay tuned, stay informed, and enjoy the endurance journey!
Our topic this week is Part 2 on "No Guessing". We continue our interview Dr. Inigo San Milan of CU Sports Medicine and Performance Center. I mentioned some of the topics we are going to hit last week. If you missed it, you are going to hear Inigo's definitions of each training zone. You will learn what muscle types map to which zone, understand the relationship between metabolic rates and sources and muscle fiber types and zones. It's going to be a science lesson hootinany!
Thanks to last week's guests, professional triathlete's Tim Don, James Hadley and Rachel Joyce. Can't wait to see Tim and Rachel at Kona this year!
Taking the No Guessing topic with Inigo to the next level. I have some training zone definitions straight from Inigo, plus I have taken my metabolic report results and done a comparison to a generic online race nutrition calculator. I want to illustrate how different MY and perhaps YOUR individual results might be to generic calculators.
Plus, we have the final results in from USAT Collegiate Nationals. I want to share the rankings and some results, plus give a couple of special "shout outs" to some individuals and teams.
Shout Outs to:
Dr. San Millán is an Assistant Professor at the University of Colorado School of Medicine and the Director of the Sports Performance Program at the CU Sports Medicine and Performance Center in Boulder, Colorado.
Listen closely to the concepts that we discuss. After the interview, I’m going to share my actual data and drive home the point that relying on assumptions, generic calculators for training zones, caloric expenditure, etc. can be highly risky.
Inigo's Training Zone Definitions
-Z1 is recovery
-Z2 is the exercise intensity where you achieve the maximal fat oxidation rate (FATmax) which also coincides with the first lactate inflection point. This is indicative of maximal Type 1 muscle fiber recruitment before Type IIa starts kicking in.
-Z3 is when type IIa muscle fibers kick in and there is a sharp decrease in Fat oxidation and increase in CHO oxidation. The Cross-over point usually happens here. Also there is a continuous rise in lactate accumulation.
-Z4 is the exercise intensity at which Fat oxidation completely disappears and CHO is the only fuel available. Furthermore, this also coincides with a 2nd lactate inflection point (“Lactate threshold”). This metabolic state denotes maximal Type IIa muscle fiber recruitment before Type IIb fibers kick in.
-Z5 is usually your VO2max, or maximal effort you can sustain and starting to incur in anaerobic metabolism. This intensity can only be sustained for ~2-3 minutes.
-Z6 is your anaerobic metabolism and dependable on ATP stores as glycolysis is not fast enough to supply ATP for the muscles. Usually sprinting intensity.
Examples of Nutrition Calculations (Assumption v Reality)
Zone 1
Do you know how many calories you are burning per hour?
Me - TrainingPeaks: 590/hr at z1 - No indication of what % comes from fat
Generic Calculator: 519/hr at z1 (67% from fat)
Actual Test: 770/hr at z1 (26% from fat)
If I used a generic calculator I might assume I'm only burning 171 calories of glycogen/hour. In reality, I'm using 570. An error of 330%.
Zone 3
Me - TrainingPeaks: 797
Generic Calculator: 774 (28% from fat)
Actual Test: 979 (7.7% from fat)
Generic calculator says I'm using 557 calories of glycogen/hour. In reality I'm using 904.
Upcoming Interviews:
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.
Good luck to my colleagues at 303 Endurance Network who are racing at Wildflower tomorrow - Khem Suthiwan, Dana Willett and Allison Freeman. Good luck ladies!
Please support our affiliate brands that support the show and help you get faster!
If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. 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.
Thanks again for listening to MHE. Train well this week. Stay tuned, stay informed, and enjoy the endurance journey!