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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, 2019
Apr 28, 2019

Welcome

Welcome to Episode #175 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to inspire and help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion. 

Today we have National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  We are going to talk about the inspiration, training, planning, engineering and nerves that it took to achieve that goal.

Thanks to last week's guest the legendary Julie Moss as we talk about her book, Crawl of Fame.  If you missed that interview go back and check out episode #174.  Also stay tuned for more information about her book signing events in Colorado later this summer.

 

Announcements:

  • I'd like to disclaim that Mile High Endurance Podcast has no business affiliation with Mile High Multisport. 
  • As you listen to today's show, you'll hear about a lot of article and content with links to sources.  It's easy.  Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page
  • If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.
  • Don't forget the Park City, UT Sansego camp 05/30/19 - 06/02/19.  You can save $100 off the registration by using the code MHE100. https://intermountainhealthcare.org/Locations/Park-City-Hospital/Medical-Services/LiVe-Well-Center/High-Performance-Camp/

 

Sponsor - iKOR Labs:

Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.

 

In Today's Show:

  • We're going 184 miles and hour with Denise Korenek interview
  • Video of the Week
  • Endurance Trivia
  • Articles
  • News
  • Upcoming interviews

 

Sponsor - Riplaces:

Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance

 

Interview Introduction:

Denise Korenek holds the world record for paced bicycle land speed and is considered "the fastest cyclist on earth".  She set the record on September 16, 2018, at the Bonneville Salt Flats in Utah, by traveling an average of 183.932 mph (296.009 km/h) on a custom-built carbon KHS bicycle behind a custom-built vehicle to minimize air resistance.  She lives in Valley Center, CA with her husband Chris.

Her record has been featured in Bicycling Magazine, on ESPN, in Outside Online, and now the Mile High Endurance Podcast.

Let's spend some time with our guest interview.

 

Sponsor - Halo Neuroscience:

Our post interview discussion is sponsored by Halo Neuroscience.  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 the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279. 

 

Denise Korenek Interview Discussion

  • Shooting herself in the leg.
  • Being tethered to the dragster.
  • Riding with heavy leather gear and a moto cross helmet
  • Salt flats, how flat do you think they are? 

 

Video of the Week:

Denise Mueller-Korenek is the Fastest Person on a Bike EVER

 

Endurance Trivia:

Question #1 - How many feet was Denise's suit tested for?

  1. 100 feet
  2. 200 feet
  3. 500 feet
  4. Unknown

 

Question #2 - In 1899, the first attempt was made by Charles Murphy when he became the first person to exceed 60 mph.  What was his nickname?

  1. "Magic Mile" Murphy
  2. "Mile A Minute" Murphy
  3. "Chuck" Murphy
  4. "Murph"

 

Question #3 - Charles Murphy's attempt did this by slipstreaming a _____.   The rest of the sentence:  along a track of rough wooden boards laid on the sleepers. He rode into the record books on what he called "a maelstrom of swirling dust, hot cinders, paper and other particles of matter"

  1. Team of horses
  2. A car
  3. A train

 

New section - "What's New in the 303":

  • We were chatting with Tyler Hamilton this week and I loved the way he phrased a question to Bill and I, which was "what's new in the 303" (area code)?.  I thought it would make for a good segment on the show.

 

News:

 

Upcoming Interviews:

  • Member of the 1995 US Postal Service team, teammate of Lance Armstrong in 1999, 2000, and 2001.  Olympic games 2000 and 2004.  National road race champion in 2008.  Co-author of the 2012 The Secret Race.  We are featuring Tyler Hamilton Training with coach Jim Capra and Tyler Hamilton.
  • Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show.
  • Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland

If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.

 

Closing:

Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

 We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  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. 

Stay tuned, train informed, and enjoy the endurance journey!

Apr 21, 2019

Welcome

Welcome to Episode #174 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.  

We have a very special guest today.  In 1982, the World watched on ABC's Wide World of Sports as Julie Moss, in first place, collapsed within yards of the finish line in Kailua Kona at the Ironman World Championship. She would continue to crawl her way toward the finish line dragging her legs behind her.  Today we remember this moment, the day of the race and the years that followed with the legendary Julie Moss as we talk about her book, Crawl of Fame.

We hope you enjoyed last week's interview with Alex Hutchinson about the book "Endure: Mind, Body and the Curiously Elastic Limits of Human Potential".

 

Announcements:

  • As you listen to today's show, you'll hear about a lot of article and content with links to sources.  It's easy.  Go to  MileHighEndurance.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page
  • If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.
  • Don't forget the Park City, UT Sansego camp 05/30/19 - 06/02/19.  You can save $100 off the registration by using the code MHE100. https://intermountainhealthcare.org/Locations/Park-City-Hospital/Medical-Services/LiVe-Well-Center/High-Performance-Camp/

 

Sponsor - iKOR Labs:

Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.

 

In Today's Show:

  • Take-aways from Julie Moss
  • Video of the Week
  • Endurance Trivia
  • Articles
  • News
  • Upcoming interviews

 

Sponsor - Riplaces:

Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance

 

Interview Introduction:

Julie Moss is one guest who does not need an introduction in the standard way we provide background and bio information.

Julie was born on October 8, 1958 in Carlsbad California. Her given name was Julie Donna Moss, though her mom wanted to name her Julie Dawn.  As a young girl she idolized strong female characters like Scout from To Kill A Mockingbird and read as many of the Nancy Drew novels as her library carried. She was an avid surfer and Life guard and often skipped class to ride waves.  She of course became an Ironman in 1982 and ended up falling in love and marrying Mark Allen.  They were the prince charming and princess of triathlon, but ultimately grew apart. 

 

Her story in the book is told from her perspective and those of some of her closest friends and relatives.  It is honest, inspiring, educational and entertaining.Let's spend some time with our guest interview.

 

Sponsor - Halo Neuroscience: 

Our post interview discussion is sponsored by Halo Neuroscience.  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 the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279. 

 

Julie Moss Interview Discussion

  • Incredible courage to put her full story and such personal details in the book
  • Did you know that there were only 12 letters in the Hawaiian alphabet?
  • Funny story about the Sizzler consideration
  • Book signings in the Denver Area
  • Training with Wendy Ingram prior to Boulder
  • Racing Boulder 70.3
  • Thank you Jessica Case from Pegasus Books for the copy of the book. 

 

Video of the Week:

Julie Moss - Ironman 1982

 

Endurance Trivia:

Question #1 - What was the entry fee for the Ironman World Championship in 1982?

  1. $55
  2. $85
  3. $105
  4. $125

Question #2 - Julie wore what for headgear on the bike?

  1. Bike helmet
  2. Sweat band
  3. Cycling cap
  4. Skateboard helmet

Question #3 - In 1982 there were 580 registered competitors.  In 1981, the number was

  1. 80
  2. 180
  3. 280
  4. 380

Question #4 - Julie had an addiction to

  1. Triathlon
  2. Pain killers
  3. Alcohol
  4. Clove cigarettes

 

 

News:

 

Upcoming Interviews:

  • National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  You may have read the brief article in 2019, Issue 1 of Bicycling. We have an exclusive interview with Denise to hear about The Speed Project.
  • Member of the 1995 US Postal Service team, teammate of Lance Armstrong in 1999, 2000, and 2001.  Olympic games 2000 and 2004.  National road race champion in 2008.  Co-author of the 2012 The Secret Race.  We are featuring Tyler Hamilton Training with coach Jim Capra and Tyler Hamilton.
  • Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show.
  • Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland

 

If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.

 

Closing:

Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

 

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  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. 

Stay tuned, train informed, and enjoy the endurance journey!

Apr 14, 2019

Welcome

Welcome to Episode #173 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.

We're your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion. 

Endure: to suffer something difficult or unpleasant in a patient way over a long period.  Today we have an incredible interview with author Alex Hutchinson and we are exploring his NY Times bestseller "Endure: Mind, Body and the Curiously Elastic Limits of Human Potential".  We've been teasing content from the book for weeks and this week you get to hear directly from Alex as he pulls threads through hundreds of interviews and research studies on various aspects of endurance.

We hope you enjoyed last week's interview with professional triathlete, Sam Long.  We recorded the show prior to Oceanside 70.3 and eagerly anticipated his result.  If you followed it you already know that he DNFd.  I saw his Instragram live after the race.  From what he described, it sounded like he was pretty close to the front of the pack through the bike leg.  He described getting a bum steer from a volunteer and lost a little more than 5 minutes.  He tried to stay positive and focused on the run, but couldn't shake the mistake and the loss of time and ultimately decided to pull out.  We will have to wait until St. George 70.3 to see how Sam fairs.

 

Announcements:

  • As you listen to today's show, you'll hear about a lot of article and content with links to sources.  It's easy.  Go to  MileHighEndurance.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • The new gear shipped on April 4th.  Thank you for the DMs and pics of you in your gear.  You all look awesome and fast!  The feedback is that the gear fits perfectly, is great quality and really comfortable.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the page. 
  • If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.
  • Don't forget the Park City, UT Sansego camp 05/30/19 - 06/02/19.  You can save $100 off the registration by using the code MHE100.

 

Sponsor - iKOR Labs: 

Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.

 

Last Week's Guest: 

Thanks to last week's guests, Franko Vatterott and Matt Smith on the topic of training camps.  If you are interested in the Park City, UT Sansego camp you can save $100 off the registration by using the code MHE100.  If you haven't heard that yet, check out last week's interview on episode - #170.

 

In Today's Show:

  • Take-aways from our interview with Sam Long
  • Training concept - train slow to go fast
  • Articles
  • News
  • Upcoming interviews

  

Sponsor - Riplaces:

Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance

 

Interview Introduction: 

Alex Hutchinson is an author and journalist in Toronto. His primary focus is the science of endurance and fitness, which he covers for Outside as a contributing editor and writes the Sweat Science column, The Globe and Mail where he writes the Jockology column, and Canadian Running magazine, and was a Runner’s World columnist from 2012 to 2017.

He competed as a middle- and long-distance runner for the Canadian national team, mostly as a miler but also dabbling in cross-country and even a bit of mountain running.  He's also a smart cookie with some impressive degrees as you are about to hear.

Let's spend some time with our guest interview.

 

Sponsor - Halo Neuroscience:

Our post interview discussion is sponsored by Halo Neuroscience.  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 the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279. 

 

Alex Hutchinson Interview Discussion

If you live in the Denver/Boulder area, you are in for a encore.  Alex Hutchinson will be in Denver on May 1st presenting to the Rocky Mountain Tri Club at West High School.  I am going to have my copy of the book autographed.  Hope to see you there.

It's no wonder that teams like Zoot are choosing to have their athletes read this book as a part of their virtual book club, or that Triathlon Club's like RMTC are booking events with Alex Hutchinson.  This book has the most dense collection of studies related to endurance that I've been able to find.

Among the things that I learned was that according to Alex, Halo has in the pipeline a shoulder electrode to make their device even more effective.  I'm looking into that and will let you know what we learn.

One of the studies that I found most interesting and intriguing was the Red Bull Endurance Project.  It had participants including Jesse Thomas, Rebecca Rusch, and Angela Naeth absolutely gutting themselves in these tests.  Check it out.

 

Video of the Week: 

Pushing the Limits of Human Performance - Red Bull Project Endurance

 

Endurance Trivia:

Question #1 - What is Vo2 Max?

Page 23 of Endure - 1923 Hill papers.

 

Question #2 - Can you breathing too much while swimming?

http://www.swimsmooth.com/improve/intermediate/the-great-bilateral-breathing-controversy

https://www.usms.org/fitness-and-training/articles-and-videos/articles/exhalingthe-hidden-secret-to-swimming-farther-and-faster?Oldid=3063

 

Question #3 - Why the warm up?

https://www.trainingpeaks.com/blog/warm-properly-bike-race/

https://www.condorcycles.com/blogs/journal/99110919-how-to-warm-up-for-a-race-or-time-trial

 

News:

 

Upcoming Interviews:

  • Page 32 "Crawl of Fame" I had to work to my humiliation, get underneath it, meet the ego or it tries to sabotage when were most vulnerable and fight back. No, Julie, you want this period get up! Again, the inner voice roared from deep within comma's commanding as a hungry lioness and filled with wisdom beyond anything I consciously new period that silent inner or cancelled everything else out . The fear, the panic, the humiliation, the crowd, the camera and even the thought of Kathleen . My mind cleared Julie, use your arms.  - Julie Moss on her new book in mid April after her race at Oceanside 70.3.  She is also going to be in Boulder with her friend Wendy Ingraham who is training for Boulder 70.3
  • National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  You may have read the brief article in 2019, Issue 1 of Bicycling. We have an exclusive interview with Denise to hear about The Speed Project.
  • Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show.
  • Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland
  • Tyler Hamilton Training

If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.

 

Closing:

 

Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  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. 

Stay tuned, train informed, and enjoy the endurance journey!

Apr 7, 2019

Welcome to Episode #172 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.

We're your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.  Thanks for choosing to spend some time with us. 

A couple of weeks ago we took notice of an eye-popping marathon win by pro triathlete Sam Long.  Sam finished the Napa Valley Marathon win in a time of 2:32:33.  We wanted to find out what he's doing to improve his run and what his plans are for the rest of the year.

We hope you enjoyed last week's episode "Train Your Brain" and our guest Tom Griffin from Halo Neuroscience helping us understand the science of the motor cortex's role in muscle memory, transcranial direct current stimulation, the studies, and the new design of the Halo2.  Thank you also to Alex Hutchinson and his NY Times best seller "Endure" for the content for the Endurance Trivia. 

 

Announcements:

  • As you listen to today's show, you'll hear about a lot of article and content with links to sources.  If you subscribe to the newsletter on MileHighEndurance.com, you will get the newsletter sent to you automatically every week.
  • Your clothing orders will ship on April 4th.  If you missed the order window, check out the https://milehighendurance.com/store and let me know if there's any item you see that you are interested in.  Contact me at rich@milehighendurance.com.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the page. 
  • If you have a coach, expert, author or professional athlete that you want to hear on the show, please let us know.  Similarly if you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.
  • If you are interested in the Park City, UT Sansego camp you can save $100 off the registration by using the code MHE100.

  

Sponsor - iKOR Labs:

Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.

 

Last Week's Guest:

Thanks to last week's guests, Franko Vatterott and Matt Smith on the topic of training camps.  If you are interested in the Park City, UT Sansego camp you can save $100 off the registration by using the code MHE100.  If you haven't heard that yet, check out last week's interview on episode - #170.

 

In Today's Show:

  • Take-aways from our interview with Sam Long
  • Training concept - train slow to go fast
  • Articles
  • News
  • Upcoming interviews

 

Sponsor - Riplaces: 

Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance

 

Interview Introduction:

Sam Long is a Boulder-based pro triathlete.  He is 23 years old, but has already completed 11 Ironman races.  He grew us as an avid skier and mountain bike rider.  In High School he found a love for endurance sports and turned pro shortly after doing his first Ironman at the age of 18.  He is one of the youngest pros on the Ironman circuit and we think he has a great career ahead of him.  Let's hear from Sam "Go" Long.

 

Sponsor - Halo Neuroscience:

Our post interview discussion is sponsored by Halo Neuroscience.  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 the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279. 

 

Training Concept: Train Slow To Go Fast

This is a concept that never used to make sense to me.  It seemed logical that if you want to run fast in a race, you need to run fast in training.  I still remember debating this concept with a friend of mine while training for my first Ironman back in 2009.  We considered ignoring our coaches' advice and run as hard as we could in all training sessions.  The hypothesis was that if you trained hard all the time that the effort would eventually get easier as you got faster.

Of course, I did not abandon my coach's prescribed training.  I would do the easy efforts, but secretly objected to the notion that I could be getting any benefit from easy effort.  It didn’t stop there.  In a subsequent season, I purchased a generic online plan written by Joe Friel.  I still remember the base season training that called for zone 1 efforts and the description read "This should be a very easy effort. It may seem embarrassingly slow, so best run alone."  Again, I frequently complied but secretly objected. 

Over the course of my athletic career, I experimented with different plans and sometimes no plan at all.  Some plans took the completely opposite approach and were intensity intensive.  One in particular was nearly absent of easy efforts and almost exclusively moderate or hard efforts.  The plan was stingy with rest days, giving me a day off every three weeks.  Within three months, I was sick as a dog.

A few years ago, I did some work with a highly successful athlete and coach, three time Nordic ski Olympian Jim Galanes. We were collecting data for his company EPT (Epoch Performance Training) and using FirstBeat software.  He reminded me of the concept of going easy to go fast.  He was the first to really hold me accountable.  On my frequent "easy" days, if I went to hard he would call me out and tell me that my heart rate or pace was too hard.  He would tell me to jog or walk fast if needed to bring my heart rate below the easy ceiling.  He said to trust him and stay below the ceiling and eventually, within a few weeks, I would see my pace increase at the same heart rate.  He said, stick with it, be patient and you will be rewarded.  I was skeptical. 

I followed the advice.  In the early weeks I would jog very slow and often see my heart rate float above the ceiling.  Out of self preservation and a desire to not get chewed out by Jim, I would slow to a fast walk to get my heart rate to drop back below the ceiling and then begin the easy jog again until my heart rate would float back up again.  Jog, the walk, then jog a little slower, then walk a little faster, back and forth until my heart rate would settle in.  Two weeks, no change.  Three weeks and still jog and walk and jog and walk.  Somewhere in that fourth week, I was able to run easy with no walking and kept my heart rate low.  By the fifth week, my 10min/mile pace dropped to 9:45.  By the sixth week, it dropped to 9:30, and then 9:15 at the same heart rate.  This sets me up for the build phase of my season.

The easy training is complimented by high intensity sessions 1-2 times per week, or about every 1 out of 5 training sessions.

https://running.pocketoutdoormedia.com/train-slower-race-faster_52242 - Train Slower, Race Faster: Matt Fitzgerald

"Studies on the training intensity distribution of elite runners have found that most elite runners run at low intensities most of the time. For example, a survey of male and female runners who competed in the 2004 U.S. Olympic Trials Marathons revealed that the men did almost three-quarters of their training slower than their marathon race pace, while women did more than two-thirds of their training at slower paces.

Why do the fastest runners do most of their running at slow speeds? Because they run a lot, and if they ran a lot and did most of their running at high intensities they would quickly burn out. But you can also turn this answer upside down and say that elite runners run slowly most of the time so that they can run a lot. Research has shown that average weekly running mileage is the best training predictor of racing performance in runners. The more we run, the faster we race. Keeping the pace slow most of the time enables runners to run more without burning out.

The training intensity distribution of the typical age-group runner is very different from that of the average professional. This was demonstrated a number of years ago when researchers at Arizona State University asked a group of 30 female runners to describe their training. According to these self-reports, the women did three easy runs, one moderate-intensity run, and 1.5 high-intensity runs per week. But data collected from heart-rate monitors that the researchers gave to the women to wear through one full week of training told a different story. In reality the women did less than half of their training in the low-intensity range, almost half in the moderate-intensity range, and less than 9 percent in the high-intensity range."

https://trailrunnermag.com/training/training-plans/heart-rate-training-train-slow-race-fast.html -Train Slow, Race Fast: Yitka Winn

“Between 95 and 99 percent of the energy used for endurance sports, including competition, is derived from the aerobic system,” says Dr. Phil Maffetone, an endurance coach who trained six-time Ironman champion Mark Allen. “This is true for events lasting more than a few minutes, and races from the mile to the marathon, and beyond.”

Many runners, however, spend the majority of their training hours inadvertently running anaerobically—that is, above their MAHR.

According to Maffetone, anaerobic running can actually decrease the number of aerobic muscle fibers. It can also flood the body with damaging levels of lactic acid or the stress hormone cortisol, reducing its ability to recover between workouts and increasing the chances of injury."

Elite coach Joe Friel recommends this 30-minute time trial:

  1. Complete a thorough warm-up, followed by 30 minutes running at the maximum, consistent effort you can sustain for that duration.
  2. At 10 minutes in, click the lap button on your monitor.
  3. When you upload your data, find your average heart rate for the remaining 20 minutes.
  4. Based on running-specific charts in Friel’s book, Total Heart-Rate Training, multiplying this number by 0.9 will approximate your MAHR.

http://www.fleetfeetstlouis.com/news/train-slower-to-race-faster - Train Slower to Race Faster: coach Tim Cary

"You don't have to do all runs so slow. Meb, when he came to FLEET FEET this summer, said he runs his long runs at 90 sec/mile slower than marathon pace. That's only his long runs, not all of his runs. His other runs hit different intensity levels. The long run is simply the foundation. There will be normal road run days which are medium length and medium intensity, and there are hard days that are very high intensity but very short in duration. It's about putting in the right ingredients at the right time."

https://www.runtastic.com/blog/en/how-to-run-faster/ - Dr. Jason Karp

"Mitochondria are the enzymes that catalyze the chemical reactions involved in aerobic metabolism. The more mitochondria your muscles have, the greater your muscles’ capacity to use oxygen and the faster pace you will be able to sustain. The most efficient way to make more mitochondria—more factories, more assembly lines, and more workers—is to run more. And to run more, you have to slow down your runs, because there is an inverse relationship between training intensity and duration: The faster you run, the lower the total amount you can run."

 

Video of the Week:

Train Slower, Race Faster

 

Endurance Trivia:

Question #1 - According to Dr. Jason Karp, which of the following are benefits of training slower?

  1. A) reduced chance of injury
  2. B) increased vascular density
  3. C) mitochondrial biogenesis
  4. D) larger muscles

 

Question #2 - According to Dr. Phil Maffetone, anaerobic training can result in:

  1. A) an increase in aerobic muscle fibers
  2. B) a decrease in aerobic muscle fibers
  3. C) damaging levels of lactic acid
  4. D) damaging levels of cortisol

 

Question #3 - Joe Friel's MAHR test is performed as:

  1. A) 180 minus your age
  2. B) 220 minus your age
  3. C) 20 minute time trial, lap button at 10, average HR last 10 minutes times .90
  4. D) 30 minute time trial, lap button at 10, average HR last 20 minutes times .90

  

News:

 

Upcoming Interviews:

  • Writer Alex Hutchison, author of the NY Times best seller Endure
  • Julie Moss on her new book in mid April after her race at Oceanside 70.3.  She is also going to be in Boulder with her friend Wendy Ingraham who is training for Boulder 70.3
  • National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  You may have read the brief article in 2019, Issue 1 of Bicycling. We have an exclusive interview with Denise to hear about The Speed Project.
  • Jason Blalack - Film Shared Territory: Gravel Bike Across Iceland
  • Tyler Hamilton Training

 

If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.

 

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