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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: August, 2019
Aug 25, 2019

Our feature guest today is Kona bound Chris Leiferman who recently won Ironman Boulder 70.3. We talk about his qualification to Kona last year, training tips, how the Boulder race went down and his Kona prep.

Thanks to last week's guest professional triathlete Kristin Louderback on what it's like to make the transition from age grouper to professional and the experience of her getting her first punch on the pro card at Ironman Boulder 70.3.   In last week's interview she mentioned the Elite qualifying criteria. We missed sending that in last week's show, so here it is. USAT Elite Qualifying

Announcements:

  • 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.

 

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.

The all-new iKOR Recovery Shot™ is our most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts.

The Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.

 

In Today's Show:

  • Feature interview
  • What's new in the 303
  • News
  • Video of the Week
  • Don’t Fry Bacon Naked
  • 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:

Chris Leiferman is one of the most exciting talents on the long distance triathlon scene. Chris had an outstanding year in 2018 winning two Ironman events (Ironman Boulder and Ironman Louisville) and securing his qualification for the 2019 Ironman World Championship in Hawaii. Leiferman is ready to build on this successful year and his 2019 goals include but aren't limited to an Ironman distance win, a 70.3 win, and a top 10 finish at Kona. He rocked the course at Ironman Boulder 70.3 a couple of weeks ago taking out a win over a pretty stacked field.

 

 

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.

Video of the Week:

Colorado Classic Live Stream - Stage 1 Steamboat Springs presented by Smartwool

  

"What's New in the 303":

Stage 1 -2 of the 2019 Colorado Classic® presented by VF Corporation. Discussion of what this commitment to women's cycling being a stand alone sport, equal pay, and great racing. Read more.

Boulder’s Ryan Smith won the Leadville 100 trail run on Saturday night thanks to consistent second-half pacing that left his rivals unable to respond. It was the biggest win of his ultrarunning career.

https://303triathlon.com/boulders-ryan-smith-wins-2019-leadville-100-with-consistent-second-half-pacing/

 

Endurance News:

Last week we spoke about the Tokyo Olympic Test Event and the story of the two brits who were disqualified. We have a little more information on that story and information about a rule change that allowed for that disqualification. Remember when Alistair Brownlee threw is brother Jonathon across the line at the ________. The rule that disqualified this year's Brits was not in place when the Brownlee brothers raced.

Follow up to the Womens Olympic test event last week:

Learmonth and Taylor-Brown's disqualification meant compatriot Vicky Holland was bumped up to third, with Bermuda's Flora Duffy and Italy's Alice Betto taking first and second respectively. Two other Britons were also in the top ten; Non Stanford in seventh and Sophie Coldwell in ninth.

Despite their feel-good ending being ruined, Taylor-Brown and Learmonth will no doubt take comfort in the knowledge they had no chance of qualifying for the GB Olympic team at this race regardless of their placing, due to results earlier this year. Holland was the only British woman eligible to automatically qualify for the Games here, thanks to her bronze medal in Rio, but the shortened distance meant the race lost its Olympic qualification status.

Afterwards Holland was sympathetic to Learmonth and Taylor-Brown's situation.

 

Though the American contingent was strong and deep, boasting five of the world’s top 20-ranked triathletes among the starting field of 65, none finished on the podium and only one, fifth-place finisher Summer Rappaport of Thornton, Colo., clinched a spot for the Tokyo Games with her performance.

Under USA Triathlon’s Olympic qualifying rules, as many as two spots were at stake for American women in the competition. But one would have had to finish on the podium in order for the second spot to be available. The U.S. is expected to send three female triathletes to the Tokyo Games, and there will be other opportunities to qualify next spring.

Don't Fry Bacon Naked:

Know Your Sport's Rules:

The rule states that "athletes who finish in a contrived tie situation, where no effort to separate their finish times has been made, will be disqualified". 

You might remember British Olympic medallists and brothers Alistair and Jonny Brownlee's show of sportsmanship at a 2016 World Triathlon Series race in Mexico. Legal at the time, an exhausted Jonny was helped to the line by his brother Alistair, who pushed him ahead at the finish, but an ITU disqualification rule, similar to the one employed [at the trial event], has since been introduced to stop any comparable incident.

Speaking of rule changes? Do you remember when Chrissy Wellington had a flat during her second Ironman World Championship and Rebekah Keat tossed her a CO2 cartridge? I was reading Mike Reilly's book "Finding My Voice" and he talks about how the rule that allowed another competitor to provide assistance was changed.

https://www.independent.co.uk/news/uk/home-news/new-cycling-world-speed-record-neil-campbell-yorkshire-porsche-a9064286.html

 

Discussion kickoff:

Johannes Herrmann 1 week ago

How as triathletes can we complain about people drafting or Patrick Lange littering 200 meters before the finish line in Kona - saying people are not upholding the rules - and find it stupid if someone upholds the rules. 1. Those are all pros earning their living with this sport and they should know the rules as every electirician and tax advisor for their particular job. 2. We should challenge the rules as such in order to make triathlon more attractive as a sport. Question which we should try to answer to challenge the existing rule : Would anyone care or even disqualify two athletes crossing the line together and finishing in for example 14th place jointly instead of 14th and 15th? My guess - no one cares. So change the rule!

 

 

Upcoming Interviews:

  • Dr. Kirk Parsley, sleep specialist and former Navy SEAL returning to share some new information about the most effective recovery method - sleep.

 

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/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 @milehighendurancepodcast
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance Podcast

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!

Aug 17, 2019

It takes guts to make the move to be a professional triathlete. We wanted to find out what that experience is like from someone who just raced her first race in the professional category. Meet newly minted professional triathlete, Kristin Louderback.

Welcome to Episode #191 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 goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance.

Thanks to last week's guest coach, author and host of the Whole Athlete Podcast, Debbie Potts and our conversation on improving metabolic efficiency and optimizing health.

This week's guest is professional triathlete Kristin Louderback on what it's like to make the transition from age grouper to professional and the experience of her getting her first punch on the pro card at Ironman Boulder 70.3.

Announcements:

  • If you heading to Kona this October to watch or participate in the Ironman Hawaii World Championship, Debbie Potts is organizing a meet up with Dr. Paul Laursen and to talk about how to become a fat adapted athlete, improve metabolic efficiency and optimizing health. More info
  • 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.

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.

The all-new iKOR Recovery Shot™ is our most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts.

 

The Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.

 

In Today's Show:

  • Feature interview
  • What's new in the 303
  • News
  • Video of the Week
  • Don’t Fry Bacon Naked
  • 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:

Kristin Louderback is an RRCA Certified running coach, seasoned marathoner and competitive Ironman triathlete who draws from firsthand endurance training. In addition to being a coach, runner and triathlete, Kristin is also a business owner of Train and Maintain, a combination run coaching and athlete massage business.

 

I've know Kristin for years, back when she was managing Run Colorado on Arapahoe Rd. I've watched her sweep into Highlands Ranch races and take the overall female win more than once. She actually helped me with the Pulte Fitness idea several years ago.

 

Seeing her race in Kona last year was exciting and she has not gone off and gotten her pro card. We wanted to hear what that experience was like.

Ironman Boulder 70.3 Pro Women Results

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.

Video of the Week:

Is There A Perfect Body Shape For Triathlon?

 

Don't Fry Bacon Naked:

Type "post ironman" into Google and what do you think the first result is? Post Ironman "Blues". Post race season blues are pretty common. As athletes complete their A race goals, they often have feelings of post race blues. They have been working toward their goal for months. The bigger the goal and the greater the commitment and sacrifice, the bigger the let down after. The athlete has structured their world, organized their time, dedicated themselves to preparation, and now it's over.

Here are the comments that I hear:

"A little let down that I don't have a goal any more"

"Empty that I don't have a date to work toward"

"Feel a little anxious"

"Fear that without a goal it won't be as easy to make healthy choices"

 

 

"What's New in the 303":

USAT is hosting the Colorado Combine.

WHAT: • Recorded times for 100 meter swim and 1600 meter run • Providing opportunity for college coaches to recruit you in   the relatively new NCAA sport of triathlon • NCAA Triathlon program discussion and skills analysis COST: FREE WHO: • The clinic will be limited to 30 individuals; no experience needed • Registration includes women 12-18 years of age USA Triathlon’s NCAA program is thriving. With 30 current programs, institutions are finding triathlon is a great addition to their varsity sport’s menus. In an effort to support recruitment needs, USAT has established junior high/high school combines around the U.S. Our focus is to expose young women to the sport and help our institutions with recruitment. More information.

The 2019 Colorado Classic® presented by VF Corporation today released its most international and competitive roster of riders in the race’s history, including past Colorado Classic champions, Olympic medal winners and world champions. Read more.

https://303cycling.com/open-streets-denver-and-bike-expo-highlight-family-friendly-colorado-classic-event/

Endurance News:

USAT Nationals https://303triathlon.com/usat-age-group-nationals-colorado-does-well/

TAMPA, Fla. (August 13, 2019) – IRONMAN, a Wanda Sports Group company, is pleased to announce the IRONMAN® Hall of Fame Class of 2019: athletes Tim DeBoom and Michellie Jones, and IRONMAN contributors Kenneth Gasque and Jan War. The ceremony will be held on Oct. 9 during race week at the 2019 Vega IRONMAN® World Championship, in Kailua-Kona, Hawai`i.

“As we have spent this year celebrating all those who make up the IRONMAN `Ohana, it is fitting that we honor these four individuals who have been some of the most successful and influential members of our `ohana,” said Andrew Messick, President & Chief Executive Officer for The IRONMAN Group. “Tim, Kenneth, Michellie, and Jan, whether through their athletic accomplishments or their contributions to our sport, left an indelible mark on the world of triathlon and IRONMAN itself. Their induction into our Hall of Fame is our way of honoring what they have meant to us and the greater IRONMAN community.”

Upcoming Interviews:

  • Chris Leiferman, winner of Ironman Boulder 70.3 and Kona qualified from Louisville last October.
  • Dr. Kirk Parsley, sleep specialist and former Navy SEAL returning to share some new information about the most effective recovery method - sleep.

 Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/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 @milehighendurancepodcast
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance Podcast

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!

Aug 11, 2019

This week's guest is coach, author and host of the Whole Athlete Podcast, Debbie Potts. We are going to be talking about metabolic efficiency, avoiding overtraining and performance in particular.

Welcome to Episode #190 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 goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance.

Thanks to last week's guest run and strength coach Tom Walker from InnerFight coaching. I've been doing the strength training that Tom suggested.

Announcements:

  • 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.

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.

The all-new iKOR Recovery Shot™ is our most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts, our formulation combines clean vapor-distilled full-spectrum hemp extract with tart cherry juice, turmeric, ginger, ashwagandha, and other herbal extracts to support your body’s natural repair processes.

 

More natural than nonsteroidal anti-inflammatory drugs, more complete than plain hemp extract, and higher quality than most CBD products, the Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.

 

In Today's Show:

  • Feature interview
  • Don’t Fry Bacon Naked
  • What's new in the 303
  • News
  • Video of the Week
  • 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:

Debbie Potts has been in the fitness industry for over twenty-five years and a competitive endurance athlete for twenty years. Along her journey, she has accomplished many goals including being nominated as one of the top one hundred best trainers in the U.S. by Men's Journal in 2004 and 2005 as well as participating in fifteen Ironman Triathlons - five of them were the Hawaii World Ironman Championship. Debbie has owned and operated her own fitness studio in Bellevue Washington since 2010 to offer an "all in one" fitness studio - now including The WHOLESTIC Method Nutritional Therapy program to transform the WHOLE person from the inside out.

Let's get into the interview now with Debbie Potts.

 

 

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.

 

Video of the Week:

2018 Age Group National Championships Highlight Video

 

 

 

 

 

 

Don't Fry Bacon Naked:

One of my most memorable training seasons was the year that I experimented with an online, off the shelf, plan. What was unique about this plan was it's emphasis on "quality" workouts instead of "junk miles". The theory being that the high intensity training is really where the value of training lies. The approach of the plan was for the athlete to spend a greater percentage of your training on high intensity and reduce the time consuming long workouts.

This plan allocated very few days for recovery. In fact, I think it was three weeks before I had the first "recovery" day on my calendar. At about 9-10 weeks into the plan, myself and a couple of other friends that were doing the same plan all got sick. We were showing all the symptoms of overtraining. It took some adjustments to avoid additional overtraining that season.

Since then, I have come to appreciate and respect the generally accepted 80/20 rule as espoused by every expert, coach and pro athlete that has been on this podcast. The theory with this approach is that 80% of training should be easy and is extremely valuable. It allows for the physiological adaptations for aerobic endurance and does not over stress the body, allowing for faster recovery to be ready for the hard workouts when they have to be done.

Regardless of approach, overtraining is a risk. You can reach equally high levels of stress with a high volume of 80/20 training, and it's important that you allow the body to recover adequately between workouts and training blocks like the traditional 3 week mesocycle.

Training Stress Balance

Signs of Over Training

Testing for Over Training

 

"What's New in the 303":

Ironman Boulder 70.3, Chris Leiferman prevailed to take first place with a time of 3:44:32. The rest of the field included Kennett Peterson, 3rd, Andy Potts, 4th, Josh Armberger (Aus) 5th and Ben Hoffman 6th. Read more.

 

Key Points:

  • Official high was 93, but my car read 100
  • Great participation with 2800 athletes and pros
  • Interviews with…all going to Kona:
    • Chris Leiferman
    • Andy Potts
    • Skye Moench
    • Meredith Kessler
  • Shout out to all of our friends who raced. A special shout out to those racing 70.3 for the first time, including an athlete that I coach, Matt Emmet
  • Run course change seemed positive.

 

 

The 2019 Colorado Classic® presented by VF Corporation today released its most international and competitive roster of riders in the race’s history, including past Colorado Classic champions, Olympic medal winners and world champions. Read more.

 

Endurance News:

USAT Nationals: USA Triathlon is heading back to Cleveland, Ohio, the "Rock 'n Roll Capital of the World!" The Olympic-Distance Toyota Age Group National Championship will take place on Saturday, Aug. 10 while the Sprint National Championship will occur on Sunday, Aug, 11. Athletes will swim in Lake Erie and bike and run along the lake shore overlooking downtown Cleveland. Participants of both races have the chance to compete for Age Group National Titles as well as spots on Team USA in 2020.

 

Water temperature at Lake Erie is currently 71 degrees Fahrenheit as of 8/7/2019. According to Article IV, Rule 4.4, the wetsuit rule is stated as follows:

“Each age group participant shall be permitted to wear a wetsuit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit.”

Edgewater Beach Water Quality Update

 

USA Triathlon is aware of the recent rainfall in Cleveland that caused swimming restrictions at Edgewater Beach on Tuesday due to heightened bacteria levels. We are working closely with Cleveland Metroparks to monitor and test the water quality in Lake Erie on a continuous basis.

 

 

Form's Goggles: There are lots of smart gadgets that track running, but few track swimming — that is, if you’d like something that’s built for swimming first, as opposed to a device with swim-tracking features tacked on. Form, a new fitness company founded by former Recon Instruments employees, is looking to solve this problem with its first product, the $199 Swim Goggles. Read more.

 

Pickleball

 

 

Upcoming Interviews:

  • Debbie Potts, host of the Whole Athlete Podcast and author of the book by the same title.
  • Dr. Kirk Parsley, sleep specialist and former Navy SEAL returning to share some new information about the most effective recovery method - sleep.

 

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/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 @milehighendurancepodcast
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance Podcast

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!

Aug 4, 2019

Welcome to Episode #189 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 goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance.

Thanks to last week's guest Terence Steinberg who is getting ready to row across the Atlantic starting this December for what he is know as the United World Challenge. It's one of the most incredible feats of endurance and mental toughness that we've come across. If you are in the area and want to meet Terence, you can go to a free 1-hr lunchtime chat at Black Lab Sports on August 13th, 12-1:15 MT. Detail at  https://www.eventbrite.com/e/inspiration-as-fuel-stories-of-a-journey-to-solo-row-the-atlantic-tickets-66104178377

This week's featured guest is run and strength coach Tom Walker from InnerFight coaching. They have a run strength program that really sounded interesting. You'll hear more about it a few minutes, but I love that it is training that you can do without going to a gym or buying any additional equipment.

Announcements:

  • 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.

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.

The all-new iKOR Recovery Shot™ is our most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts, our formulation combines clean vapor-distilled full-spectrum hemp extract with tart cherry juice, turmeric, ginger, ashwagandha, and other herbal extracts to support your body’s natural repair processes.

More natural than nonsteroidal anti-inflammatory drugs, more complete than plain hemp extract, and higher quality than most CBD products, the Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.

In Today's Show:

  • What's new in the 303
  • News
  • Video of the Week
  • Feature interview
  • Don’t Fry Bacon Naked
  • 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:

Tom is one of InnerFight's endurance and performance coaches. He blends nearly 10 years of coaching experience with a BSc (Hons) Degree in Applied Sport Science and competitive experience at national and international level. Tom takes a wise interest in all endurance sports but works closely with high performance athletes, middle to long course triathletes and ultra runners.

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.

Video of the Week:

Run Strong - SL 1/4 Box squat

 

Don't Fry Bacon Naked:

If you are a runner, you are going to have to do strength training. Whether it's to prevent injury or to rehabilitate an injury. If you've ever experienced a running injury and gone to see a physical therapist, they don't just stretch you, give you a massage and send you on your way. They will likely prescribe some strength training to develop functional strength in whatever muscle groups that have lost their ability to provide the correct function movement.

If you've ever gone through the process of having a functional strength test and been prescribe strength training, a qualified PT will also make sure you are doing the exercise correctly. Take the video of the week with the 1/4 box squat as an example. Note how the knee tracks straight in the example demonstrated by Tom. If you have weak glutes, you may find that your knee collapses. If that happens, either use a lower height step or use a hand rail. If you don't have a exercise step, use the stairs in your house or office and grab onto the handrail for support. Watch your knee tracking in the mirror or look down at your knee to make sure it stays aligned with your ankle and hip joints.

As you continue to do the exercise regularly, you will begin to get stronger. When you see that you are able to perform the exercise correctly for the full set, you can graduate yourself to either a higher step or remove the crutch of the hand rail.

"What's New in the 303":

Big weekend with Ironman Boulder 70.3 coming up. Julie Moss and Wendy Ingram will be racing. Plus, the Kyle Pease Foundation has a team at Ironman Boulder 70.3 coming up this weekend. More details coming from Brent.

Two of paratriathlon’s biggest stars were honored Wednesday night in Los Angeles at the ESPY Awards, ESPN’s annual celebration for all things sports. Paralympians Allysa Seely and Mark Barr took home the ESPYS for best female and male athletes with a disability, honored for their dominant 2018 seasons. Read more.

Join SwimLabs for a special fundraising day for Swim Across America – Denver at Grant Ranch on Sunday, July 21 from 7:30AM – 9:30AM! Open water swimming will be FREE but we highly encourage a donation amount of your choice. All proceeds will be going to SAA Denver’s local partner Children’s Hospital Colorado to help raise money for pediatric cancer research. Read more.

Endurance News:

https://www.nytimes.com/2019/07/25/nyregion/newyorktoday/nyc-news-bicycle-safety.html?register=email&auth=register-email

Today Mr. de Blasio is scheduled to unveil what he is calling a “green wave” bicycle plan. It includes $58.4 million in investments over five years and a commitment to annually build 30 miles of protected bike lanes. (As Streetsblog has reported, Staten Island has “just 100 yards of protected bike lane on a single road.”). The police will also pursue drivers at “crash-prone intersections” for speeding, blocking bike lanes and failing to yield, according to the plan. (In the last few weeks, the police said they have given more than 7,000 summonses to drivers for failing to yield and blocking bike lanes.) The city will also install 2,000 bike parking spaces annually and look into creating a “high-capacity bicycle parking system.”

https://www.cyclingweekly.com/news/racing/tour-de-france/egan-bernal-says-winning-tour-de-france-2019-feeling-happiness-dont-know-describe-433099

Egan Bernal said he can’t describe the feeling of happiness after winning the Tour de France.

The Team Ineos rider has made history as the first Colombian to ever win the yellow jersey, while also being the youngest victor in the post-war era. Bernal was overwhelmed by the occasion as he won the Tour in just his second time in the race at 22-years old.

 

Upcoming Interviews:

  • Debbie Potts, host of the Whole Athlete Podcast and author of the book by the same title.
  • Dr. Kirk Parsley, sleep specialist and former Navy SEAL returning to share some new information about the most effective recovery method - sleep.
  • Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16)

 

Closing:

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

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