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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: June, 2018
Jun 24, 2018

Our interview this week is with return guest and 5x world champion Craig Alexander and coach Matt Smith.  At the end of the Boulder Sansego training camp, they spend a little time reflecting on the lessons and training session during the camp.  They also highlighted a couple of the important training tips that we covered during the 3 days.

Thanks to last week's guests, registered Dietitian and Board Certified Specialist in Sports Dietetics, Dina Griffin.  Dina talked about some of the endurance considerations that are unique to the female athletes, including getting the right amount of iron in your diet, having ferratin and iron panel testing, training and racing while pregnant and more.  If you missed it, go back and listen to episode #130.

At the Boulder camp this past weekend, Matt Smith was the chief coach and presenter.  Crowie trained with the athletes in the pool while Matt was on the deck delivering the workout sets. Matt and Crowie biked and ran with us.  Crowie led the strength training session. 

 

Matt Smith has been involved in triathlon and multisport for over 15 years. As a coach, his athletes have achieved the highest accolades in triathlon including Ironman and 70.3 podium finishes and overall wins. Personally, he has qualified for the Ironman and 70.3 world championships on every attempt. Matt serves as the North American coach for Sansego by Craig Alexander.

 

Matt has a unique ability as a coach to work with any athlete to fit a highly competitive race program into a busy life. He looks at an athlete holistically, coming from a background of leadership and executive coaching before starting triathlon coaching 8 years ago.

Matt holds USAT certification, a Masters degree in Adult Education, Executive Leadership certification from Harvard University and is completing his Nutritional Therapy Practitioner certification to be able to help athletes with more than just race day nutrition planning.

As mentioned in the intro, Crowie is a 3x Ironman World Champion.  He also has 2 70.3 world championship titles. 

Crowie, is a 5 time world champion and is still a top competitor at the age of 45.  He is an absolutely amazing athlete, and he is extremely generous and humble.  He loves the sport and was great about sharing his experience and what he's learned, but also recognized that each athlete comes with their own experience, strengths and weaknesses, biomechanics and flexibility and was great and helping each individual get the most out of the camp.

I had a chance to chat with Crowie and Matt at the end of the camp. We talked about the highlights of the workouts and lectures, and we got them to share some specific training tips.

SANSEGO highlights

  • Friday
    • 3K swim, drills and video analysis
    • 45 mile bike ride to Hygiene
    • Strength training with Crowie
  • Saturday
    • Sighting
    • Drafting
    • Deep water starts
    • Buoy turns
    • 55 mile bike ride to Ward
    • Swim Race Skills
  • Sunday
    • Long run
    • Ride
    • Strength
    • Q&A

 

Bill and Haute Route

Khem's MS150 Update

Bob Seebohar Metabolic Project update

  • Food log at https://www.myfitnesspal.com/food/diary/soares3711
  • Much better at periodizing my carbohydrate intake according to my training needs. On days where you have less quality (zones 1-2) and lower duration (<2 hours) of training, I've been sticking to the 1:1 carbohydrate to protein ratio.

Lake to Lake Race

One more shout out on IM Boulder

Upcoming MHE Interviews:

  • Heidi Strickler  - plant vs. animal protein - finding what works for you
  • Michael Horvath
  • Andrew Talansky

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.

  • Kyle Coon is doing the RAAM with team SeatoSea.  They are currently in Illinois and will be making Indian and Pennsylvania this weekend.  Check out the interview on 303 Radio

Please support our affiliate brands that support the show and help you get faster!

  • 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.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • 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.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page

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!

Jun 17, 2018

Our interview this week is with "The Nutrition Mechanic" Dina Griffin. Ladies, listen up - we are talking about some of the endurance considerations that are unique to the female athletes.  Gents, don't tune out - no doubt you have a spouse, girlfriend or friends that this could impact.  You should know this stuff and may want to share this interview with them.  Plus, Dina has a talent that is unrelated to endurance sport that you are going to want to hear more about and hear later in the show.

Thanks to last week's guests, 3x Ironman World Champ Craig Alexander.  We talked to Crowie about the SANSEGO Camp happening this weekend in Boulder.  We'll also tell you who won the free entry into the camp a little later on.  If you missed the interview, go back and check out Episode #129.

Dina Griffin Bio.

As a Sports Dietitian and athlete herself, Dina understands the many challenges that athletes encounter.  Whether your goals include weight loss, improving nutrition for training and race day, or managing a health condition, she works to carefully understand your unique goals and challenges. She will strategize with you to overcome obstacles, optimize all aspects of your nutrition, and meet or exceed your goals in a realistic and healthful manner.

Dina likes to ‘walk the talk’ and as such, is a competitive half marathon, marathon, and ultra runner, age group triathlete, and cyclist where she has earned top placement and age group wins in several events. For other leisure activities, she enjoys hiking, snowshoeing and open water swimming. Some notable athletic accomplishments and achievements include the Leadville 100 trail run, the Comrades ultra race in South Africa (earning a bronze medal), Ironman Coeur D’Alene (12:14 for her 1st IM in 2013), Boston Marathon (sub 3:25 finish), NYC Marathon (3:26 finish), the San Francisco North Face Endurance Run 50k, and the Mount Evans Hill Climb. She is also proud to have served as a guide for Diane Berberian at the ITU Paratriathlon World Championships in London in 2013. Additionally, she has enjoyed crewing and pacing for athletes at events such as the Badwater 135 in Death Valley, UTMB/CCC races in France, Tor de Geants in Italy, and the Leadville 100 MTB race.

Discussion Topics:

  • IM Boulder recap
  • SANSEGO give away winner and weekend agenda
  • Bob Seebohar Metabolic Project update
  • Lake to Lake Race
  • Haute Route Rocky Mountains

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.

  • Kyle Coon.  Blindness caused by cancer at age 5, Kyle says that his blindness gave him vision and opened up a world of possibilities.

Please support our affiliate brands that support the show and help you get faster!

  • 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.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • 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.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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!

Jun 9, 2018

Our interview this week is with  3x Ironman World Champ Craig "Crowie" Alexander.  We are talking about the SANSEGO Clinic in Boulder June 15-17.  If you are a triathlete who lives in the greater Denver area, you couldn't ask for a better coaching clinic opportunity.  You don't have to take off a bunch of time from work.  You don't have to travel.  When you hear what's included, you are going to realize what a value it is.  Plus, we are going to do a drawing this week for one person who will get a free registration to the clinic.  Hint - there's a clue in the interview!

Thanks to last week's guests, coach and nutrition expert Bob Seebohar.  Not only did Bob share some great information to build on our knowledge of how to fuel yourself for endurance athletic success, we formally kicked off the "get metabolically efficient" project this week.  We have more on that in a little bit!

As mentioned in the intro, Crowie is a 3x Ironman World Champion.  He also has 2 70.3 world championship titles. 

As a father, husband, businessman and athlete, Crowie has felt the same pressures you do in balancing family, a career and your passion for the sport of triathlon. The Sansego Advance program provides an opportunity to train with Crowie and get expert guidance from the Sansego team of coaches in a three-day program.

Instead of taking a week off work and away from family to go to a training camp, you can join us during the day, sleep in your own bed and spend time with your family, all without having to take time off work. For this program, you’ll have the chance to train with Crowie in his second home of Boulder, Colorado, the mecca of

triathlon. You’ll experience some classic training routes of the top Ironman pros and see a day in the life of a pro living in Boulder.

  • SANSEGO discussion and giveaway instruction/rules
    • How do people submit their entry for the give away?  Tell people on Facebook live to Crowie's lie via Facebook comments on the MHE and 303 Facebook podcast post?  Should it matter if you cheat by copying someone else? 
    • How are we going to do the draw?  Facebook live on 303 Sunday evening?
    • How are they going to redeem?
  • IM Boulder weekend
    • Swim start facebook live
    • Crowie doing the Instagram feed for Ironman
    • Facebook live pro interviews
  • Bob Seebohar Metabolic Project update

MHE Upcoming interviews:

  • Dina Griffin "The Nutrition Mechanic" Clients in include ultra runners, triathletes, marathoners, adventure racers, and cyclists.
  • Mike Reilly
  • Heidi Strickler on plant based nutrition
  • Andrew Talansky

303 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.

Be sure to be watching for 303Triathlon Facebook Live all day on Sunday as we cover IM Boulder.

Plus be sure to check out the interviews on 303Radio coming up.

  • Kyle Coon.  Blindness caused by cancer at age 5, Kyle says that his blindness gave him vision and opened up a world of possibilities.

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  You wear the Halo Headset for 20 minutes and use the paired app on your phone to do what they call "neural priming".  The headset looks like Beats headphones, the top band has plates that you moisten.  When you start the "neural priming" from the app, the plates conduct electrical wave stimulation of the motor cortex part of the brain which puts it into a state of hyper plasticity, which simply means that the brain can make neural connections faster and help you learn quicker.

 

Motor skills rely on the brain to send signals to the correct muscles and parts of muscles in the right order. Through plasticity, your brain is able to ensure that your neurons are working together for a precise result

Endurance relies on the motor cortex to repeat an action for an extended period of time. Each time you take a step, swim a stroke, or pedal a bike, your brain and your muscles consume energy. Via plasticity, your training leads to more efficient movements, reducing the energy cost of each action and allowing you to endure for a longer period of time.

Strength relies on the motor cortex to ensure that your muscle fibers are contracting together and not competing with each other. Powerful output requires the coordination of the many thousands of neurons that activate a group of primary and synergist muscles. With plasticity, the brain learns to contract more useful muscle fibers and relax opposing fibers, allowing you to lift more.

We've had the honor of having CEO and Founder Dr. Chao on the show to help us understand the science.  Use code MHE150 to save $150.

  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • 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.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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!

Jun 3, 2018

Our interview this week is with coach and nutrition expert Bob Seebohar.  As you'll hear in the interview, we are going to explore trying to get more efficient with our fueling through periodized nutrition.  Our guest Bob Seebohar is the author of Metabolic Efficiency Training and the Metabolic Efficiency Recipe book.  We are building on our knowledge from the CU Sports Medicine work we did a few weeks ago.  To be clear, this is not a "pivot" but a "build" on knowledge, adding layers of information to help you fuel yourself for success.

Thanks to last week's guests, coach Matt Bottrill. Matt is the cycling coach for professional triathletes Timo Bracht, Lucy Charles, Rachel Joyce and Tim Don.  Matt shared his experience of frequenting the podium at the British Nation Time Trial Championship podium from years 2004-2013 where he was mixing it up regularly with  Chris Froome and Bradley Wiggins. If you go to the website you will see his killer aero form.

Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and most recently served as a sport dietitian for the US Olympic Committee.

 Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach and a USA Triathlon Youth/Junior coach. Being an out of the box thinker, Bob created the concepts of Nutrition Periodization™ and Metabolic Efficiency Training.

Bob has worked with a variety of athletes from sports including triathlon, duathlon, ultra-running/cycling, track and field, marathon, mountain biking, road and track cycling, cross country, swimming, and more.

Olympians

 

Susan Williams (triathlon, bronze medalist, 2004)

Sarah Haskins (triathlon)

Hunter Kemper (triathlon)

Joanna Zeiger (triathlon)

Andy Potts (triathlon)

Ben Kanute (triathlon)

Meb Keflezighi (marathon)

 

Professional Athletes

 

Tim O’Donnell (triathlon)

Leanda Cave (triathlon)

Joe Umpenhour (triathlon)

Brian Fleischmann (triathlon)

Matt Chrabot (triathlon)

Amanda Stevens (triathlon)

Kevin Collington (triathlon)

Amanda Lovato (triathlon)

Michael Lovato (triathlon)

Manny Huerta (triathlon)

Sara McLarty (triathlon)

 

  • Bob Seebohar debrief:
    • We stayed out of the Ketogenic diet lane and out of the All Carb lane; Bob's emphasis on the easy 50/50 plate was great and it does work out.
    • Metabolic Project
    • Tracking nutrition with My Fitness Pal
      • No changes to current diet
      • Made some changes after CU
      • My Fitness Pal feedback (2200-2400 calories of carbohydrate)
      • Nutrition Periodization - 2400-3000 calories of carbohydrate (roughly 600-800 grams (8-10/kg))
    • Fasted Metabolic Pre-test on June 5th
  • Ironhorse with Khem
  • Tim Don Movie - https://www.youtube.com/watch?v=UhjIchwAkAU 
  • Sansego Clinic in Boulder June 15-17 with 3 x 70.3 champion Matt Smith and Craig Alexander
    • Details

 https://uk185.infusionsoft.com/app/orderForms/Sansego-Experience-Boulder-2018 

Upcoming interviews:

  • Michael Horvath on the Strava story (303 and MHE)
  • Dina Griffin "The Nutrition Mechanic" Clients in clude ultra runners, triathletes, marathoners, adventure racers, and cyclists.
  • Mike Reilly on (303 and MHE)
  • Craig Alexander (303 and MHE)
  • Heidi Stridkler on plant based nutrition

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.

  • If you are racing or spectating IM Boulder, be sure to check out the interview on 303 Radio with Tim Brosious, Race Directory of IM Boulder. 
  • STRAVA CEO Michael Horvath sat down with Bill and I this week and talks about the genesis of the idea for STRAVA, how the company has matured, stuck to its vision and more.
  • Mike Reilly on (303 and MHE)
  • Craig Alexander (303 and MHE)
  • Kyle Coon.  Blindness caused by cancer at age 5, Kyle says that his blindness gave him vision and opened up a world of possibilities.

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  You wear the Halo Headset for 20 minutes and use the paired app on your phone to do what they call "neural priming".  The headset looks like Beats headphones, the top band has plates that you moisten.  When you start the "neural priming" from the app, the plates conduct electrical wave stimulation of the motor cortex part of the brain which puts it into a state of hyper plasticity, which simply means that the brain can make neural connections faster and help you learn quicker.

 

Motor skills rely on the brain to send signals to the correct muscles and parts of muscles in the right order. Through plasticity, your brain is able to ensure that your neurons are working together for a precise result

 

Endurance relies on the motor cortex to repeat an action for an extended period of time. Each time you take a step, swim a stroke, or pedal a bike, your brain and your muscles consume energy. Via plasticity, your training leads to more efficient movements, reducing the energy cost of each action and allowing you to endure for a longer period of time.

Strength relies on the motor cortex to ensure that your muscle fibers are contracting together and not competing with each other. Powerful output requires the coordination of the many thousands of neurons that activate a group of primary and synergist muscles. With plasticity, the brain learns to contract more useful muscle fibers and relax opposing fibers, allowing you to lift more.

We've had the honor of having CEO and Founder Dr. Chao on the show to help us understand the science.  Use code MHE150 to save $150.

  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • 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.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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!

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