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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: Category: Sports and Recreation
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:

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!

Jul 28, 2019

Welcome to Episode #188 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 Will Murray joining us to talk about how we can develop Post Traumatic Stress to events in our lives that affect our ability to function and perform.

Today's guest is preparing for an extraordinary feat of endurance. Terence Steinberg is getting ready to participate in a rowing race across the Atlantic starting this December. We are going to hear more about the United World Challenge and the Talisker Whisky Atlantic Challenge in just a bit.

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. 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:

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

"What's New in the 303":

https://303cycling.com/mines-colorado-classic-trailblazing-women-panel-july-26th-dont-miss-this-one/  The Colorado Classic, a four-stage women’s pro road cycling race, and Colorado School of Mines, are joining forces to celebrate trailblazing women, athletes, and engineers as a part of the climb to this year’s Colorado Classic (August 22-25).

Ironman Boulder 70.3 coming up on August 4th

Dennis vanderhoven damien

 

Endurance News:

https://ragbrai.com/routemaps/2019-route-maps/

 

 

  • Shout out to all those doing races this weekend.  Special good luck to one of my co-workers and friends in Ohio racing Ohio Ironman 70.3.  Crush it Kelly Garland!

 

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:

A little history: Sir Charles "Chay" Blyth CBE BEM (born 14 May 1940) is a Scottish yachtsman and rower. He was the first person to sail single-handed non-stop westwards around the world (1971), on a 59-foot boat called British Steel.

 

Blyth was born in Hawick, Roxburghshire. He joined the British Army Parachute Regiment when he was 18 and was promoted to Sergeant at the age of 21. In 1966, while in the army, Blyth, together with Captain John Ridgway, rowed across the North Atlantic in a 20 ft open dory called English Rose III. After successfully completing this in 92 days, Blyth was awarded the British Empire Medal (BEM).

 

Rowing the Atlantic first became mainstream when the first Atlantic Rowing Race was launched by Sir Chay Blyth, after reflecting on his own ocean row that propelled him to international fame. This was the Port St. Charles, Barbados Atlantic Rowing Race. Thirty double-handed teams lined up at the start line in a "one design" rowing boat just outside Los Gigantes marina on Sunday 12 October 1997. The race was won by Kiwi Challenge, rowed by Rob Hamill and Phil Stubbs after 41 days at sea. Second place went to the French crew of Atlantik Challenge, Joseph Le Guen and his partner, a double convicted murderer, Pascal Blond.

 

Fast forward to today. 

 

Terence Steinberg is preparing to compete in a 3,000 mile rowing race across the Atlantic.  As you will hear he is doing this for the UWC (United World Colleges), which is a global movement that makes education a force to unite people, nations and cultures for peace and a sustainable future. 

 

The movement began in 1962 when Atlantic College in Wales, UK admitted its first students. The Cold War raged and UWC set out to bring together young people from different nations to act as champions of peace through an education based on shared learning, collaboration, and understanding. UWC has since gained global recognition a catalyst for international understanding, and today teaches 3,000 college students each year in 17 locations on 4 continents. Students come from more than 155 countries, each selected for their demonstrated promise and potential.

The Talisker Whisky Atlantic Challenge: The World’s Toughest Row. The premier event in ocean rowing – A challenge that will take you more than 3000 Miles west from San Sebastian in La Gomera, Canary Islands (28oN 18oW) to Nelson’s Dockyard English Harbour, Antigua & Barbuda (17oN 61oW). The annual race begins in early December, with up to 30 teams participating from around the world. The race structure brings together an environment where teams from across the globe gather in the race village San Sebastian in La Gomera, Canary Islands.

 

 

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:

Talisker Whisky Atlantic Challenge 2017 - Race Promo

 

 

 

 

 

Don't Fry Bacon Naked:

Last week we discussed how to not get burned by getting your altitude acclimatization right.  The example we were discussing was Bill had been at sea level for a week, came back to Colorado to do the Triple Bypass and felt a lack of fitness. How much of that was due to a loss of altitude acclimatization?

How quickly to make an altitude acclimatization? 

http://www.bodyresults.com/e2deacc.asp

According to Lawrence Armstrong, PhD, in his book, Performing in Extreme Environments (1), the rate of disappearance of the body’s adaptations to high altitude varies widely from person to person; just as it’s difficult to tell who exactly will experience signs of altitude illness, it’s hard to know how long your acclimatized state will last once you descend from high altitude. If you spend less than a day or two at altitude (say, on a moderate climb of a peak like Baker or Rainier, where most people return to sea level within 24 hours of reaching the summit), your body will not have had enough time to permanently adapt to the altitude. The composition of the blood changes after about 2 weeks of altitude exposure by producing more red blood cells and hemoglobin (the iron-protein compound that transports oxygen) (3) but most people climbing peaks in the Pacific Northwest are only exposed to elevation for about 3-4 days at a time.

 

Training acclimatization time needs to be longer as the altitude becomes higher. Training for 14 days at or above 6,500 feet (as at the U.S. Olympic Training Center in Colorado Springs) and 28 days at or above 8,000 feet are currently the best recommendations for athletes wishing to compete at similar elevations, while complete adaptation to the extreme altitude of 13,000 feet is possible after a continuous stay for 14 months (3). Obviously, climbers have a tiny fraction of this time open to them.

 

One study cited by Armstrong indicates that the red blood cell volume of high-altitude natives (people who spend most of their lives above 7000 ft) decreases as quickly as ten days after spending time at sea level. Someone spending several hours to perhaps a day or two at altitude simply won’t have enough time for any long-lasting physiological changes. Those who choose to trek in Nepal, however, or participate in an expedition-type climb of a peak over 15,000 ft will have to spend a substantial amount of time adapting to the altitude in order to prevent altitude sickness. This is why climbers who gradually ascend their first peak in Alaska, Bolivia, Chile, or the Himalayas in order to get properly acclimatized can then speed up subsequent peaks, because the body’s ability to perform physical work at high altitude can persist for a few weeks (2). Through personal discussion with our African guide, cook, and porters on Mt. Kilimanjaro, and in talking with local Northwest guides and rangers who spend a lot of time on the mountains, we learned that they typically spend a week in the mountains above 10,000 ft and a week back home; their acclimatization and improved cardiovascular function may persist for several months after returning from altitude, and allows them to make subsequent trips quite easily without needing extra time to adapt.

https://www2.palomar.edu/anthro/adapt/adapt_3.htm

How quickly to lose altitude advantage?

How does living at altitude affect how quickly you lose or gain altitude adaptations?

https://www.princeton.edu/~oa/safety/altitude.html

What is High Altitude?

 

Altitude is defined on the following scale High (8,000 - 12,000 feet [2,438 - 3,658 meters]), Very High (12,000 - 18,000 feet [3,658 - 5,487 meters]), and Extremely High (18,000+ feet [5,500+ meters]). Since few people have been to such altitudes, it is hard to know who may be affected. There are no specific factors such as age, sex, or physical condition that correlate with susceptibility to altitude sickness. Some people get it and some people don't, and some people are more susceptible than others. Most people can go up to 8,000 feet (2,438 meters) with minimal effect. If you haven't been to high altitude before, it's important to be cautious. If you have been at that altitude before with no problem, you can probably return to that altitude without problems as long as you are properly acclimatized.

 

What Causes Altitude Illnesses?

 

The concentration of oxygen at sea level is about 21% and the barometric pressure averages 760 mmHg. As altitude increases, the concentration remains the same but the number of oxygen molecules per breath is reduced. At 12,000 feet (3,658 meters) the barometric pressure is only 483 mmHg, so there are roughly 40% fewer oxygen molecules per breath. In order to properly oxygenate the body, your breathing rate (even while at rest) has to increase. This extra ventilation increases the oxygen content in the blood, but not to sea level concentrations. Since the amount of oxygen required for activity is the same, the body must adjust to having less oxygen. In addition, for reasons not entirely understood, high altitude and lower air pressure causes fluid to leak from the capillaries which can cause fluid build-up in both the lungs and the brain. Continuing to higher altitudes without proper acclimatization can lead to potentially serious, even life-threatening illnesses.

Acclimatization

 

What is altitude illness?

The major cause of altitude illnesses is going too high too fast. Given time, your body can adapt to the decrease in oxygen molecules at a specific altitude. This process is known as acclimatization and generally takes 1-3 days at that altitude. For example, if you hike to 10,000 feet (3,048 meters), and spend several days at that altitude, your body acclimatizes to 10,000 feet (3,048 meters). If you climb to 12,000 feet (3,658 meters), your body has to acclimatize once again. A number of changes take place in the body to allow it to operate with decreased oxygen.

The depth of respiration increases.

Pressure in pulmonary arteries is increased, "forcing" blood into portions of the lung which are normally not used during sea level breathing.

The body produces more red blood cells to carry oxygen,

The body produces more of a particular enzyme that facilitates

the release of oxygen from hemoglobin to the body tissues.

 

Are there genetic dispositions to altitude?

There is considerable variability between individuals and between populations in their ability to adjust to the environmental stresses of high mountain regions.  Usually, the populations that are most successful are those whose ancestors have lived at high altitudes for thousands of years.  This is the case with some of the indigenous peoples living in the Andes Mountains of Peru and Bolivia as well as the Tibetans and Nepalese in the Himalaya Mountains.  The ancestors of many people in each of these populations have lived above 13,000 feet (ca. 4000 meters) for at least 2,700 years.

More from The Sports Gene by David Epstein in Chapter 14.

 

Upcoming Interviews:

  • Tom Walker from InnerFight Coaching on run strength training programs to prevent injury and promote performance.
  • Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16)

 

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!

Jul 20, 2019

Welcome to Episode #187 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 guests Brent and Kyle Pease, the first push-assist brother duo to complete the IRONMAN World Championship who joined us to tell their story through the book, Beyond the Finish, an inspiring memoir about brotherhood and relentless determination. The book and the interview really inspired me.  Check out KylePeaseFoundation.org  The Kyle Pease Foundation to learn how you can support their cause.  Bill, how much harder do you think it would be to do an Ironman pulling and pushing someone?

In today's show we have coach Will Murray joining us to talk about how we can develop Post Traumatic Stress to events in our lives that affect our ability to function and perform. It's an interesting area and one that many listeners may be able to identify with.

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. 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:

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

Will Murray is a trained mental skills coach and has authored numerous articles and books.  I recommend that you go to the MHE endurance website and check the links to Will's recent article and book on the Main page and there are several links to his work on the Resources page. 

 

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:

Getting frank about IM Frankfurt

 

 

Dialing in heat management

Dialing in hydration and salt intake

How to get to Kona

Ironman Cairns and Frankfurt

No point getting to Kona fried

700 meters with a 12 minute lead

Showing up to regional champs to qualify, but if had an early season lower competition.

Under the point system, she would have qualified.

Blood tests in balance.

 

Don't Fry Bacon Naked:

Heat management and acclimatization occurs with regular exposure to heat while performing aerobic exercise for 10 days.  https://www.gssiweb.org/sports-science-exchange/article/sse-153-heat-acclimatization-to-improve-athletic-performance-in-warm-hot-environments

Of course there's the fluid and sodium con course there's the fluid and sodium consumption required to keep your body hydrated.  The best advice is to test and don't guess.

Bonus:  Follow up to last week's discussion about OWS sighting and straight line swimming. If you remember we were talking about how to stay relaxed while OWS.  I mentioned I like to count my strokes.  It takes my mind off the environment and how I'm feeling and it places my attention somewhere else (keeping track of my counting).  This serves a secondary purpose as well.  If you know your SPL (Strokes Per Length) of a 25 meter pool, for example.  Let's say for the sake of example that it takes you 20 strokes per length.  You know that for every 20 strokes your are going approximately 25 meters, then you can extend that math linearly.  40 strokes equals 50 meters, 80 equals 100, etc.  The key is to find your SPL for a 25M or convert your SPL for 25Y to 25M.  If you know the distance between buoys in a race, let's say the buoys are every 200 meters, you know it should take approximately 160 strokes or 80 right hand entries. 

We also talked about reaching as far as you can to the shore or the buoy.  The goal is to elongate your body and streamline so that you have balance in the water and glide a bit.  As long as you are already thinking about getting a good reach, be intentionally about your hand entry. When you sight the buoy or landmark, take the mental snapshot and place your next hand entry just to the side of the landmark.  If it's your right hand, try to intentionally place it just to the right of the mark.  Be as precise as you can and do it for the left hand.  Now imagine a line running from the landmark straight down below the water surface.  Then imagine that line painted directly below you and extending behind you (as it would be in a pool).  With your extended hand entering just adjacent to the landmark, now paint a line with than hand adjacent tp the line that runs from the landmark, directly below the surface and then under and behind you. 

Part of swimming straight is also making sure you have a consistent stroke length and on both sides. Keep track of where each hand completes the stroke. I like to touch my thigh with my thumb as my hand completes the stoke.  Note if your hands are touching the same part of your thigh on both sides.  Another tip that can assist with swimming straight is using a tempo trainer in the pool to learn a balanced cadence so the timing of each hand entry is symmetric.  If the timing of stroke on both sides are consistent and the stroke length are the same, you will set yourself up for success.

Next week:  How quickly to make an altitude acclimatization?  How quickly to lose altitude advantage?

 

"What's New in the 303":

https://303triathlon.com/boulder-peak-triathlon-delivers-meehan-standifer-champs/  I have two confessions to make about this race.  Confession #1 is that I raced way above my fitness level this year.  I was two minutes faster than last year, but I was as sore as I've ever been from a race or hard workout.  I knew I was in trouble on Sunday night, but by Monday morning I could barely get out of bed. It's not that I didn't know my training was insufficient, it's that I underestimated how sore I would be after.  This leads to Confession #2.  I spoke to you on Sunday after the race. I had just been looking at my TrainingPeaks file and saw a 25. something number.  I answer your call and somewhere in our call I told you that my bike seemed to be really fast.  I said I think my average speed was 25. something. Even when I was saying it, I knew how absurd that average speed would be for that course.  I've never hit an average or 25 for an Olympic let alone a Sprint. I think I was more wrecked on Sunday than I realized and had complete race brain.

https://www.coloradoclassic.com/  We have the Colorado Classic coming August 22 to 25.

https://303cycling.com/governor-jared-polis-proclaims-july-17-as-colorado-classic-equity-in-cycling-day/ “With this proclamation making July 17 Colorado Classic Equity in Cycling Day, I want to inspire women athletes and highlight equity in pro cycling because equality matters, in athletics, the workplace, and in all walks of life.”

https://303cycling.com/triple-bypass-its-about-the-journey/ The Triple Bypass, is really a journey, and it’s about the journey, not the finish as much. It’s about all the people you meet riding, the history that is passed by and the many miles high in altitude testing our fortitude and sense of wanting to accomplish something. It doesn’t matter how fast, slow or somewhere in between— as long as you finish and have fun!

Endurance News:

Tour de France impressions this week:  I watched Stage 11 from Albi to Toulouse.  I was impressed by the how well they keep content overlays to carry 4-5 hours of coverage.  Some of my favorite features are the inside the peloton cameras and the new Lexus sponsored 3D holograph model that they use to describe rider positions in various conditions.  The interviews with race directors, riders, to get their public comments. Cyclists are so cordial, polite, and generally try to be as non-controversial as possible.  Case in point, the race director from TEAM JUMBO - VISMA was interviewed about the Stage 10 win by WOUT VAN AERT.  When asked about the way Education First team played the cross winds in Stage 10, he very politely said that he could not make any judgement about any team, but that his team had been vigilant at the time they hit the crosswinds and made the right moves at the right time.

I also love learning the history of the race.  One of my favorites this were was the story of Henri Cornet winning the 1904 tour where there where he learned that he won in November after the Tour.  What happened is the first 4 riders were eventually disqualified. They had jumped a train and rode to the finish.  Riders on the train who saw the riders later read about them winning by hours ahead of the peloton and then reported them to the authorities. 

Since I don't have time watch 4 hours of the tour every day, I like to follow it on The Move podcast. You just get this completely unfiltered assessment and it's boiled down to an hour. Lance Armstrong presents a singular perspective on the world’s most iconic cycling races, including the Tour de France and the Classics, as well as the broader endurance sports scene. Not your typical cycling or sports podcast, THEMOVE brings listeners deep inside the racing action, imparting insights from someone who knows the suffering and splendor like no one else. In addition to  course previews and timely race analysis from Armstrong’s distinct point of view, the audience also gets to hear from featured guests, who regularly swing by the THEMOVE studio to join the always-lively conversation. Guests have included former teammates like George Hincapie during the Tour de France, and Mark Allen and Dave Scott in advance of the IRONMAN World Championship.

These two worlds came together on one particular story. On The Move podcast, Lance Armstrong was talking about how some of the best race directors back in the US Postal and 7-11 teams would monitor the channels of the other riders to here their tactics and observations and plans about the race course.  Bob Roll told the same story, but with a twist. He described how Lance's team knew that other team's monitored each other's channels - not just during the race, but even in the evening. Lance's team staged a misinformation campaign to make the eavesdropping teams believe that Lance had food poisoning or was ill.  The eavesdropping teams discounted Lance in their race plans and Lance and team took advantage of the lack of vigilance and rode right past them on a key climb.

Upcoming Interviews:

  • Tom Walker from InnerFight Coaching on run strength training programs to prevent injury and promote performance.
  • Terence Steinberg who going to tell us about the United World Challenge and his quest to row across the Atlantic ocean this coming Winter.
  • Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16)

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!

Jul 14, 2019

Welcome to Episode #186 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 Nige Tassell on the book Three Weeks Eight Seconds.  It's a great book to read while watching the Tour de France. The story of the 1989 Tour as told in the book is told with such insight and detail that it really helps the reader get the game within the game, so-to-speak. Grab a copy of the book if you love cycling and the Tour, or if you just want to read a great story told by a great writer with a passion for a topic.

Prepare to be inspired! Prepare to be moved in today's show. If you've been following the show, you certainly got a chance to hear a little from the Newton Running athlete panel over Ironman Boulder weekend. 

Brent and Kyle Pease, the first push-assist brother duo to complete the grueling IRONMAN World Championship and founders of The Kyle Pease Foundation, join us to tell their story through the book, Beyond the Finish, an inspiring memoir about brotherhood and relentless determination. As you will hear shortly, Kyle is the brains and Brent the brawn in the brotherly bonded duo that has inspired people around the globe and helped all of us develop a better perspective on what cerebral palsy is, its variations, and that the people afflicted are people with personalities, ambitions, have dreams, want to be inspired and to inspire others, and yes, are sometimes athletes….even Ironmen.

Thanks to last week's discussion guest Nige Tassel who tells the story of the most famous bike race I the world and this epic battle in the book Three Weeks Eight Seconds.

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. 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:

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

I first became aware of the Pease Brothers at Ironman Boulder in 2017 and again in Kona in 2018.  It wasn't until the Newton athlete panel at this year's Ironman Boulder that I really got a chance to hear some of their story.  Jerry Lee purchased a copy of the Pease Brother's book, "Beyond the Finish" for all of the fans at the event.  After hearing their story, I was eager to read about it.  We're excited to interview them about the book, about their racing, about their bond, and about the inspiration that spills out all around them.  Let's get into the interview.

 

Video of the Week:

Brothers conquer Ironman triathlons together despite one's cerebral palsy

 

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.

Don't Fry Bacon Naked:

Last week we introduced this segment with a discussion about really worthwhile test to get done, which is glycogen muscle ultrasound.  I've had it done and had athletes get it done.  It has helped reveal low glycogen levels, which can show symptoms if are severe enough.  It can also be high enough to not show many symptoms, but low enough that it could be revealed to you in a long race of two hours or more. The point being that if your glycogen stores are low, you could bonk much earlier than you might expect.

This week's lesson is about open water swimming and safety. This past weekend I was at one of our local spots for open water swimming.  We had a little scare with a swimmer last weekend.  A family was OWS for the first time and one person had a bit of a panic attach and another was overdue at the shore and there was a concern for his safety and an informal search that ensued.  Fortunately the overdue family member turned up and all was well. 

OWS is an experience that can cause anxiety, particularly for less experienced swimmers.  There are a number of factors that cause feelings of panic. Some are genuine fear of drowning, but its typically caused by a number of factors that are physiological as well. 

Episodes 27 and 85 with coach Will Murray

"What's New in the 303":

 

 

 

Endurance News:

  • Skip this week

 

Upcoming Interviews:

  • Next week we will have coach Will Murray on phobias and post traumatic stress.
  • Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16)

 

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!

Jul 7, 2019

Welcome to Episode #185 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 interviews and discussion.

This weekend is the start of the 2019 Tour de France.  The tour starts in Bruxelles, Belgium and will cover 3,460 km over 21 stages ending on the Champs Elysees in Paris on July 28.  Some years there are some clear favorites. Some years there are classic battles.  Since the Tour de France began in 1903, there have always been efforts and drama.

The 1903 Tour de France was the first cycling race set up and sponsored by the newspaper L'Auto, ancestor of the current daily, L'Équipe. It ran from July 1 to 19 in six stages over 2,428 km (1,509 mi), and was won by Maurice Garin.

The 1989 Tour de France was the 76th edition of the Tour de France, one of cycling's Grand Tours and generally considered the most famous bike race in the world. The race consisted of 21 stages and a prologue, over 3,285 km (2,041 mi). It started on  July 1 1989 in Luxembourg before taking an anti-clockwise route through France to finish in Paris on 23 July. What made the race so incredible was the GC battle between Greg LeMond of the AD Renting–W-Cup–Bottecchia team, who had spent the previous two seasons recovering from a near-fatal hunting accident. His rival, two-time Tour winner Laurent Fignon (Super U–Raleigh–Fiat).

In honor of this weekend begin the start of the Tour, we have author Nige Tassel who tells the story of the most famous bike race I the world and this epic battle in the book Three Weeks Eight Seconds.

Thanks to last week's discussion guest Darryl Griffiths of Shotz Nutrition to talk about sweat testing, hydration and fueling.  I'm really excited about this topic.

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. 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:

  • Feature interview
  • Video of the Week
  • Tip of the Week
  • What's new in the 303
  • 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:

Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989

 

 

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.

About the interview:

  • It's interesting that we are getting the book in the US two years after it was published in Germany.  It was published in Spanish before English. 
  • 7 Eleven team at Tour de Trump using the aero bars and Ron Keifel

Don't Fry Bacon Naked:

Why the new segment and how the title was derived.

  • The naming of
    • Early career management development
    • Collection of personal experiences
    • Topics inspired by real life experiences and supported by the context of our expert guests
  • Quest for knowledge and what coaching is for me
    • Podcast as a way to learn
    • How and why I became a coach

Last week we had Darryl Griffiths to talk about sweat testing.  He showcased how his company's protocol works for determining an athlete's sweat rate and sodium concentration to help athletes know factually how much sweat and sodium they are losing in certain environmental conditions.  I love this interview because it really helps crack the performance code for any athlete.  We use the term "no guessing" a lot on this show and it really is part of a philosophy that I embrace with respect to training. 

I encourage my athletes to know the facts with respect to their body's sweat rate, sodium concentration, metabolic rates, and glycogen stores.  We can do some of this ourselves, as in the DIY version of a sweat rate test, however some tests need to be done in a lab.  While I know exactly how much training an athlete is performing and have performance data to indicate to see if the training objectives are being met, I don't know what's really going on inside the athlete's body without some additional information.

The past week I had my weekly meeting with Matt to review testing results from CU Sports Medicine and Performance.  Matt is training for his first 70.3 and has been building is training volume steadily with periodic field testing and recovery weeks.  He has one "rest day" each week.  Again, I know how much training volume he is performing, but we didn't yet know his fuel metabolism (fuel economy) at different intensities or his glycogen stores (how well he's refilling the gas tank after each training day).

Matt got his test results back and indicated a below average to very low "Fuel Rating" for various leg muscles.  This tells Matt that his fuel storage is not keeping up with the demands of training.  Keep in mind that we follow the 80/20 rule, generally speaking so we try to avoid "grey zone" training.  Add to the this test result, that Matt has been challenged to get his HR in target zones during some run sets recently.  This sets off some alarms for me as a coach.  Back when we did the interview with Dr. Inigo San Milan, he explained that

We have just started tracking his macronutrients, so it will be interesting to see where this takes us.  We are also going to start tracking sleep data.  Not just reported hours of sleep, but actually collecting data. I learned from my time as a failing math major in college, if it doesn’t add up, you don’t have all the numbers. We may need some help unlocking some knowledge with respect to nutrition and sleep.  If needed, we'll reach out for expert advice.  We have a pretty solid set of experts to put him in touch with.

Video of the Week:

Greatest Tour de France Finish, 1989!

 

 

 

"What's New in the 303":

 

 

 

Endurance News:

 

Upcoming Interviews:

  • Brent and Kyle Pease, the first push-assist brother duo to complete the grueling IRONMAN World Championship and founders of The Kyle Pease Foundation, announce the upcoming release of Beyond the Finish, an inspiring memoir about brotherhood and relentless determination.
  • Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16)
  • Will Murray on phobias and post traumatic stress.

 

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!

Jun 30, 2019

Welcome to Episode #184 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 interviews and discussion.

This week we have Darryl Griffiths of Shotz Nutrition to talk about sweat testing, hydration and fueling.  I'm really excited about this topic.  This has been one of the areas that has challenged me personally throughout my history with longer distance races.  I feel like after working with Inigo San Milan and Bob Seebohar, combined with field testing, I was finally able to get the information I needed to not guess.

Thanks to last week's discussion guest TO and the breakdown of Ironman Boulder.  We are looking forward to seeing him in Kona.

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. 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:

  • No guessing with Darryl Griffiths
    • No guessing on
  • Last week in the 303; racing in cold weather discussion
  • What's new in the 303
  • News
  • Independency Day 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:

Darryl Griffiths is the founder and CEO of Shotz Sports Nutrition, an Australian Company that provides customizable nutrition solutions for athletes.

 

Passionate about sports nutrition, providing personalized nutrition strategies and advice to hundreds of world-class athletes for the past twenty years. All insights about nutrition for athletes have come from research, questioning, testing what works and what doesn’t and learning in the field by working closely with athletes, in training and competition.

 

All about health, sport and fitness, participating in mountain biking, football, ocean paddling, triathlon and many other sports because there is nothing like first hand experience to get a better understanding of the nutritional challenges faced by athletes.

 

Sweat. Think. Go Faster

March 1, 2015

'Sweat. Think. Go Faster'​ is a must read book for endurance athletes, at every level of competition. Nutritional issues on race day are one of the biggest hurdles endurance athletes face. This book turns race day nutrition from an issue into an advantage, detailing everything you need to tailor a nutrition strategy based on your unique physiological makeup and the conditions you're competing in. Griffiths spells out everything he's learnt over 20 years working with the world's best endurance athletes, with one simple shared goal - to help them go faster and finish stronger. Easy to read, clearly laid out, featuring candid interviews with professional and experienced athletes, 'Sweat. Think. Go Faster' will change the way you think about sports nutrition forever.

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.

Interview Discussion:

  • No guessing on metabolic rates and zones
  • No guessing on muscle glycogen and fuel stores
  • Warning signs include not being able to reach higher heart rates
  • Listen to "no guessing" with Dr. Inigo San Milan Part 1 #122 and Part 2 #124
  • Recertification

Video of the Week:

The Sweat Test with Darryl Griffiths from Shotz Nutrition

 

 

 

 

"What's New in the 303":

 

 

 

Endurance News:

Upcoming Interviews:

  • Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989
  • Brent and Kyle Pease, the first push-assist brother duo to complete the grueling IRONMAN World Championship and founders of The Kyle Pease Foundation, announce the upcoming release of Beyond the Finish, an inspiring memoir about brotherhood and relentless determination.
  • Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16)
  • Will Murray on phobias and post traumatic stress.

 

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!

Jun 23, 2019

Welcome to Episode #183 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 interviews and discussion.

This week we have a really interesting discussion for you.  Think about the people that have left a legacy in triathlon.  Who is the first person who comes to mind?  This week we are sharing a panel discussion with 5 athletes who are creating legacies as they continue to race.  We have Kyle and Brent Pease (the Pease brothers), Chris McDonald, Craig Alexander (Crowie), and Andrea Ramos.  The event was hosted by Newton Running and owner Jerry Lee.  It was facilitated by Andrew Maxwell and the central discussion was about what legacy they want to leave in the sport.  It's personal for each and we hope you will feel a connection to one or more of these stories.

Thanks to last week's guest TO and the breakdown of Ironman Boulder.  We are looking forward to seeing him in Kona.

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. 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:

  • Leaving a Legacy
  • Race preparation and inclement weather plan
  • Independency Day race and ride opportunities
  • What's new in the 303
  • 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:

Craig Alexander, three-time world IRONMAN World Champion. Learn about his path and what’s it’s like to win it all.

Chris McDonald, multi-time Ironman champion and founder of Big Sexy Racing. Learn about his journey to becoming a champion and who he transformed himself and wanted to inspire others.

The Pease brothers–the team of brothers who conquered Kona last year. Kyle has cerebral palsy and Brent pulls him in the swim, on bike trailer and pushes him in the run. Check out this ARTICLE

Andrea Ramos, from Mexico and of “Mortal Athlete” is part of a movement to involve others in sport and share her passion.

Newton’s own Andrew Maxwell will lead the panel and there will be time for some Q & A. I asked Andrew what he most hopes to learn tomorrow and he said, “I want to really find out their why and what legacy they hope to leave behind in this sport we all love.”

When we go to the panel interview here in a minute, it's going to start with Newton Running owner Jerry Lee.  He kicks off the panel with a quick plug for some new Newton models that are coming out later this year, which is news in itself.  The panel interview is about 40 minutes.  Enjoy.  Stay with us and don't miss the post interview discussions, news, race preparation tips and more.

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.

Interview Discussion:

  • What kind of legacy do you want to leave?
  • Who do you want to hear more from?  Pease Bros?  Chris McDonald?  Crowie?  Andrea Ramos?

Video of the Week:

Danny Macaskill: Danny Daycare

 

"What's New in the 303":

  • Boulder Sunrise and Lake to Lake Triathlon
  • Two new podcasts on 303Radio - 303Radio

Endurance News:

  • Tulsa was one of four finalists for the endurance triathlon in 2020. Other finalists were Des Moines, Iowa; Fayetteville, Arkansas; and Memphis, Tennessee.

Upcoming Interviews:

  • Brent and Kyle Pease, the first push-assist brother duo to complete the grueling IRONMAN World Championship and founders of The Kyle Pease Foundation, announce the upcoming release of Beyond the Finish, an inspiring memoir about brotherhood and relentless determination.
  • Carole Sharpl, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16)
  • Will Murray on phobias and post traumatic stress.
  • Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989

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!

Jun 16, 2019

Welcome:

Welcome to Episode #182 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 interviews and discussion. 

Happy Father's Day weekend!  Bill and I are celebrating in the back yard with the barbecue going.  Want another beer, Bill?This is not that kind of Father's Day celebration.  That's what you are doing today we hope.  Today we celebrate the weekend with one a dad who was on the podium Ironman Boulder.  That's right, we have Izzy's dad what's his name?  Oh that's right, Timothy O'Donnell.  We are going to chat with TO about Ironman Boulder, his plans for prepping for Kona and how he hopes to be spending his Father's Day.

Thanks to last week's guest Sam Long and the pre race interview.  Sam predicted that Matt Hansen and TO would be two guys he needed a race plan for and both of those guys ended up on the podium of what we have billed the "Flatiron Wars".

 

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. 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:

  • TO and Ironman Boulder
  • News and Discussion
  • What's New in the 303
  • 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:

Timothy O’Donnell is one of the world’s most successful and experienced American long-course triathletes. As a professional, he has earned 50+ podium finishes including over 22 wins at major events throughout the world. Among the wins are nine Ironman 70.3 victories, three 140.6 wins, and six Armed Forces National Championships. At the IRONMAN World Championship in Kona, Hawaii, Timothy finished 4th in 2018, 6th in 2016, 3rd in 2015, and 5th in 2013, finishing as top American in 2013 & 2015.

O’Donnell’s sporting career began when he joined his first swim team at the age of five in Roseville, CA. He began to shine in the pool during his high school years while attending Wyoming Seminary Prep (SEM) in Kingston, Pennsylvania. At SEM O’Donnell was captain of the varsity swim team, set multiple school records and earned repeated district championships and all-state honors.

O’Donnell then attended the United States Naval Academy (BS Naval Architecture, 2003) where he swam on the Varsity team for two seasons before fully committing to the sport of triathlon. As a triathlete, O’Donnell led the Naval Academy Men’s Team to two US National Triathlon Championship titles. He attended UC Berkeley (MSEng Ocean Engineering, 2005) as a Navy Ensign during which time he won the 2003 U.S. Under-23 National Championships and his first of six consecutive Armed Forces Triathlon Championships.

In 2007 O’Donnell was assigned to the U.S. Olympic Training Center in Colorado Springs, Colorado. He earned spots on the US National Team and World Championships Team in 2007 and 2008,was the ITU Long Distance World Champion in 2009, and was named USAT’s Non-Drafting Triathlete of the Year in 2009, 2010, and 2015.

You can add a 3rd place at Ironman Boulder 2019 with a

00:49:46

04:09:22

03:05:32

08:09:37

 

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.

 

Interview Discussion:

  • Re-plan training with Julie Dibens
  • On mass vs. wave start

 

Video of the Week:

Tim is Kona Qualified || Ironman Boulder

 

 

"What's New in the 303":

  • Boulder Sunrise and Lake to Lake Triathlon

 

Endurance News:

 

Upcoming Interviews:

  • Carole Sharp, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16)
  • Will Murray on phobias and post traumatic stress.
  • Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989
  • 303 Radio

 

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!

Jun 9, 2019

Welcome

Welcome to Episode #181 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 interviews and discussion. 

We have pro triathlete Sam Long talking about his wining streak and what's next.

 

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. 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:

 

  • Sam Long interview and the IM Boulder shootout
  • Sam Long and Rinny winning in Victoria
  • Video of the Week
  • Book of the Month
  • Endurance Trivia
  • What's New in the 303
  • 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.

 

Video of the Week:

 

"What's New in the 303":

  • Colorado Triathlon highlights and results
    • Matt had a good race.  He showed his fitness.  He made some good decisions and some areas of opportunity.  He also has some open water demons that need to be exorcised.  
    • Amy took 4 minutes off of last years sprint time.  2 minutes on the swim, 1 minute on the bike and 1 minute in transitions.  Run was a wash.
  • IM Boulder this weekend
    • Announcement
    • Dinner with the Pease Brothers
    • Mike Riley
    • Newton Running - andrea ramos, pease brothers;
      • ryan smoke and tri dat
    • UPR

 

Book of the Week:

  • Three Weeks Eight Seconds by Nage Tassel

 

Upcoming Interviews:

  • Timothy O'donnell to talk about the outcome of IMBoulder
  • Carole Sharp, former pro, triathlon and swimming coach; listen to our original interview on episode #___
  • Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989

 

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 @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!

Jun 2, 2019

What is the best way to recover from hard workouts?  Is it a recovery drink?  Massage?  Foam roller?  Is there a big difference between eating egg whites vs. chicken nuggets?  This week we are talking to Christie Aschwanden, author of the book "Good To Go - What the athlete in all of us can learn from the strange science of recovery".

Welcome to Episode #180 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 interviews and discussion. 

Last week we had Mikael Eriksson of Scientific Triathlon and "That Triathlon Podcast" on the science of determining lactate thresholds.  If you missed it, you can of course hear it on episode #179.

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. 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:

  • Good To Go
  • Sam Long uncorking at Chattanooga
  • Video of the Week
  • Endurance Trivia
  • What's New in the 303
  • 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:

A little over a month ago, I went t the Rocky Mountain Tri Club Author Night.  Christie Aschwanden and Alex Hutchinson did a presentation and then did book signings.  As I listened to Christie describe her book and her thoughts on the efficacy of products and services intended to aid with recovery, I was really intrigued.  I bought the book, started reading and knew this would be a great topic.  Listen, we all want the have the latest advantage and the fear of being left out.  If everyone else is using Endurox, I should be using Endurox.

The recovery market includes goods and services ranging from drinks, bars, and protein shakes to compression clothing, foam rollers, icepacks, cryotherapy, mass, laser therapy, electrical muscle stimulators, saunas, float tanks, meditation videos, sleep trackers, high tech pajamas, and of course beds.  Do these things work?  I'm I wasting my money?  My time?

Christie Aschwanden, author of "Good To Go - What the athlete in all of us can learn from the strange science of recovery".  Christie is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.   A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad.  She was on the CU bicycle racing team.

 

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. 

 

Endurance Trivia:

 

What is the most effective recovery modality

  1. Sleep
  2. Foam Rolling
  3. Protein shakes

 

Other

  1. On sleep - without question the single best mode of recovery.  Get 8 hours a night and everything will be alright.  Listen to Episode 118 with Dr Kirk Parsley.
  2. On anti-inflammatories - the book highlights studies and opinions that lean toward letting the bodies natural healing process take place and don't interfere.  If you have some swelling and pain, that's the body bringing building materials to repair damage via the blood stream.
  3. On Massage - 110 - Shona Halson, Australian recovery expert "there's no evidence to say that doing massage will clear lactate - it just doesn't exist"
  4. On Foam Rolling - p113 - The idea behind foam rollers is that they loosen the muscles and address adhesions that form between layers of fascia. 
    1. Do you need to be careful taking supplements and knowing what's in them?
    2. Are salt tablets needed?
    3. Clinical trials.gov
    4. Supplement 411
  5. On Supplements
  6. On Hydration - highlighting studies and evidence that drink to thirst is the best guide.  My recommendation, is find out what your body needs.  Keep a simple log that records temperature, effort, duration, fluid consumed, how you performed, how you felt.  If you want to get fancy add weight before, after, and specific gravity. 
    1. Generally leans toward there's no evidence it works.
  7. On Ice Baths

 

Video of the Week:

Race week || Ironman 70.3 Victoria

  • Prepping for Ironman 70.3 Victoria
  • I feel like both Rinny and TO are seasoned professionals that have integrated training, competing and family life. 

 

"What's New in the 303":

 

News

 

Upcoming Interviews:

  • On 303Radio you will hear the interview with Justin Blalog on the film Shared Territory: Gravel Bike Across Iceland
  • Sam Long has confirmed our predictions that he was going to win at the pro level this year.  He took out the win at  Chattanooga 70.3.  He is racing Ironman 70.3 Victoria this weekend.  He is also racing IM Boulder.  This interview will publish the evening before IM Boulder.  We are going to hear which other pro men he is building a game plan for.
  • Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989

 

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 @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!

May 26, 2019

Welcome

Welcome to Episode #179 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 interviews and discussion. 

This week we have running coach Mikael Eriksson of Scientific Triathlon and "That Triathlon Podcast" show joining us to talk further about training zones.

As you'll recall, last week we had Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  If you missed it, you can of course hear it on episode #178.

 

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. 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:

  • Scientific triathlon
  • Yokohama Highlights
  • Heather Jackson and Sam Long uncorking at Chattanooga
  • Video of the Week
  • Endurance Trivia
  • What's New in the 303
  • 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 

Mikael Ericsson is the head coach at Scientific Triathlon and host of the That Triathlon Podcast.  Studied engineering in Helsinki, Finland.  Found his way to Lisbon, Portugal to establish himself as a coach.  Mikael takes a science based approach to his coaching and it shows up in his podcast based on the topics and guests he brings on.  I recently heard a pretty good interview he had with the folks and CU Sports Medicine and Performance on the Nike Vaperfly and studying the true efficiency gains from the shoes.  

 

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 $20off the regular price of $399. 

 

Post Interview Discussion

  • Mikael
    • Bon Jovi
    • Two thresholds
      • Below first vt they stay level and stable (easy, 1 and 2)
      • Between first and second threshold, lactate levels start to increase, but if you stay at a steady pace, the LT will stabilize and not increase (moderate)  at the higher end you could be doing hard work; this is also sweet spot just below the 2nd threshold
      • Above 2nd threshold; at a steady pace the lactate increases and continues to accumulate
    • 45-70 minutes at 2nd threshold
  • Yokohama - US Women Sweep podium https://303triathlon.com/podium-sweep-in-yokohama-highlights-great-weekend-for-usa-triathlon/
    • Three Americans on the podium and a third straight World Triathlon Series (WTS) victory for Katie Zaferes (Santa Cruz, Calif.) made it an incredible weekend for the USA Triathlon women in Yokohama. Summer Rappaport (Thornton, Colo.) earned silver for the second WTS medal of her career, while Taylor Spivey (Redondo Beach, Calif.) continued her impressive 2019 season with a bronze medal to help the red, white and blue round out the podium. It was the fourth U.S. podium sweep in ITU World Triathlon Series history and the first since 2016.
  • Sam Long and Heather Jackson take out Chattanooga 70.3 http://www.ironman.com/triathlon/events/americas/ironman-70.3/chattanooga/results.aspx#axzz5oo6oyEqW

 

Video of the Week:

2019 WTS Yokohama Women's Highlights

 

Endurance Trivia:

  1. What are the two official languages of Finland?
    1. Finish and English
    2. Swedish and English
    3. Finish and Swedish
  2. How many lactate thresholds are there according to Mikael
    1. 1
    2. 2
    3. 3
  3. How many zones did Mikael break the continuum into
    1. 3
    2. 5
    3. 7
  4. What is the zone that variations of pace do not influence LT concentration
    1. Below 1st threshold
    2. Between 1st and 2nd
    3. Above 2nd

 

"What's New in the 303":

 

Upcoming Interviews:

  • On 303Radio you will hear the interview with Justin Blalog on the film Shared Territory: Gravel Bike Across Iceland
  • Christie Aschwanden, author of "Good To Go".  Christie Aschwanden is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.   A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad.  She was on the CU bicycle racing team along with Tyler Hamilton back in the day as well.
  • Sam Long has confirmed our predictions that he was going to win at the pro level this year.  He took out the win at  Chattanooga 70.3 with a 14th place swim, 1st bike and 1st run with times as follows
  • http://www.ironman.com/triathlon/events/americas/ironman-70.3/chattanooga/results.aspx?rd=20190519&race=chattanooga70.3&bidid=74&detail=1#axzz5oo6oyEqW
  •   https://www.triathlete.com/2019/05/news/podium-pro-20-questions-with-sam-long_376296
  • Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989

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. 

 

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 @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!

May 19, 2019

Welcome

Welcome to Episode #178 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 interviews and discussion. 

This week we have running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  Andrew wrote an article Training in the Grey Zone: How to Avoid the Zone 3 Plateau that is published in TrainingPeaks. 

We hope you enjoyed last week's Mothers Day special and the interview with professional triathlete, Meredith Kessler.  If you missed it, you can of course hear it on episode #177.

 

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. 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:

  • Andrew Simmons of Lifelong Endurance
  • Video of the Week
  • Endurance Trivia
  • What's New in the 303
  • 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:

Andrew Simmons is a running coach in Denver, Colorado. Andrew works with athletes of all abilities and works with youth to adult athletes. Andrew coaches distance running and works with 5K – Ultra Marathon athletes. You can find his work all across the web from opinions on the Lifelong Endurance blog to training articles on the TrainingPeaks Blog.

Andrew  has been a competitive Marathon and Half Marathon Runner for the better part of a decade. Andrew started his competitive career originally in triathlon. His transition to competitive sports wasn’t so simple; the thought of a running a mile was daunting with the additional 70 lbs. on his frame. After finding a flyer for a triathlon in a local bike shop, he decided to take on a challenge that would change him significantly. Andrew has continued to push his limits, completing 30+ Marathons, 25+ Half Marathons and 35+ Triathlons, including the 2011 Louisville Ironman. 

 

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. 

 

Post Interview Discussion

 

Video of the Week:

World Records @ Boulder Seltzer Mile 2.0

  

Endurance Trivia:

  1. The "grey" zone in the article Training in the Grey Zone" is referring to a zone 3 in a chart of:
    1. 3 zones
    2. 4 zones
    3. 5 zones
    4. 7 zones
    1. 1 zones
    2. 2 zones
    3. 4 zones
    4. 5 zones
  2. An easy hour in Zone __ will always provide a better benefit than a moderately hard Zone 3 effort for that same hour.

You want to create a schedule that allows you to run easy days in Zone 2 to illicit a recovery response, increase aerobic capacity, and increase fatty acid usage. The latter is a major benefit of Zone 2 running, true aerobic running will make you a better fat burner. Zone 3 running will leave you burning a mixture of carbs and fat, never making you super efficient at being a carb burner or fat burner!

 

"What's New in the 303":

https://303triathlon.com/kara-goucher-nearly-collides-with-mountain-lion-on-morning-training-run/

Goucher set out around 8:45 a.m. local time on Monday, May 6, toward the trail systems west of Boulder. As she passed alongside a parked truck outside a residential construction site on Sunshine Canyon Drive—still a Boulder road, not a trail—a mountain lion sprinted across the front of the vehicle. The two were inches away when they saw each other, Goucher told Runner’s World.

https://303cycling.com/how-we-talk-about-drivers-hitting-cyclists/

“a perfect day to ride,” she says—and the 46-year-old triathlete was travelling east on Nelson Road, a straight, treeless rural route roughly nine miles north of town. After signaling with her arm, she started to turn left onto North 65th Avenue, a quiet stretch of pavement where she would be able to worry less about traffic. She never made it.

Midturn, “I bounced off the grill of a brand-new Ford F-150,” she recalled. “I flew through the air and landed on the westbound shoulder.” According to a story that ran later that day in the local newspaper, the Boulder Daily Camera, Willerton made her turn in front of the driver, Stephen Gray, then 62, who was traveling in the same direction and hit her from behind. Willerton never lost consciousness, but she suffered six broken ribs, a triple pelvic fracture, chipped teeth, and a collapsed lung, among other injuries.

 

Upcoming Interviews: 

  • On 303Radio you will hear the interview with Justin Blalog on the film Shared Territory: Gravel Bike Across Iceland
  • Debbie Potts, host of The Whole Athlete Podcast has published her most recent episode on chronic stress and performance.  I was honored to be a guest on her podcast an recommend you check our discussion about the causes, signs and affects of chronic stress.
  • Coach Mikael Eriksson of Scientific Triathlon and "That Triathlon Show" podcast is joining us about training zones and how to make sure they are accurate and current.  With the context of the training (energy zones) we are going to talk about the importance of training volume in different training zones to achieve the right progressive overload and adaptations, and the many issues that can come from not executing the right training.
  • Christie Aschwanden, author of "Good To Go".  Christie Aschwanden is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.   A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad.  She was on the CU bicycle racing team along with Tyler Hamilton back in the day as well.
  • Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989

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. 

 

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!

May 12, 2019

Welcome

Welcome to Episode #177 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 interviews and discussion. 

This is our Mothers Day special and we've decided to dedicate today's show to mothers everywhere.  We know there are a lot of mothers that listen to the show and we want to take an episode to honor you for all that you juggle and sacrifice.  If you are not a mother, we know you have one.  Forward this episode to Mom and tell the Rich and Bill wish them a special day! go thank your mother!  In honor of Mothers Day we've decided to share a relatively recent interview we did with one of our favorite mom pro triathletes, Meredith Kessler.  Our planned guest, coach Andrew Simmons of Lifelong Endurance coaching will be on next week's show to talk about running and training tips.

 

Thanks to last week's guests Tyler Hamilton and Jim Capra.  We talked to Tyler and Jim about Tyler Hamilton Training and their very individualized approach to cycling coaching.

 

 

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. 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:

 

  • Andrew Simmons of Lifelong Endurance
  • Video of the Week
  • Training Discussion/Debate
  • Articles
  • News
  • Rocky Mountain Tri Club Book Signing with Alex Hutchinson and Christie Aschwanden
  • 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:

 

About the 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. 

 

 

Post Interview Discussion

 

  • Comments about the MK interview
  • Other moms to recognize

 

 

Video of the Week:

Meredith Kessler on racing as a mom at Ironman Arizona in November 2018.

https://www.azcentral.com/videos/sports/2018/11/16/3-time-ironman-arizona-champion-meredith-kessler/2030020002/

 

Rinny April 2018 and her first race after having Izzy

My first Triathlon Post Baby - Ironman 70.3 Texas || Episode 3

 

 

 

Endurance Trivia:

How many weeks after giving birth to Archie, did Rachel Joyce take to do more than walk?

  1. 2 weeks
  2. 4 weeks
  3. 6 weeks
  4. 8 weeks

https://www.triathlete.com/2017/01/training/world-champs-advice-training-pregnancy_297531

 

 

"What's New in the 303":

https://303triathlon.com/why-now-is-time-for-youth-triathlon/

 

 

Other News:

 

https://www.cheekytummy.com/blog/11-fitness-tips-new-moms/

https://www.coeursports.com/blogs/latest/baby-onboard

 

Upcoming Interviews:

 

  • 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.
  • Coach Mikael Eriksson of Scientific Triathlon and "That Triathlon Show" podcast is joining us about training zones and how to make sure they are accurate and current.  With the context of the training (energy zones) we are going to talk about the importance of training volume in different training zones to achieve the right progressive overload and adaptations, and the many issues that can come from not executing the right training.
  • Christie Aschwanden, author of "Good To Go".  Christie Aschwanden is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.  She is co-host of EMERGING FORM, a podcast about the creative process. Aschwanden has a blog called "Last Word on Nothing".  A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad. She lives with her husband and numerous animals on a small winery and farm in western Colorado. (Read more about how she found her place in this Oprah Magazine essay.) In her spare time, she enjoys trail running, bicycling, skiing, reading novels, digging in the garden and raising heritage poultry.
  • 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!

 

May 5, 2019

Episode #176 (5/5) Tyler Hamilton Training

Welcome

Welcome to Episode #176 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 coach Tyler Hamilton, Jim Capra and John Stickford.  As you know, Tyler Hamilton was a 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 talking to Tyler, Jim and John about Tyler Hamilton Training and their very individualized approach to cycling coaching.

Thanks to last week's guest 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.

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.
  • 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:

  • Tyler Hamilton Training
  • Video of the Week
  • Training Discussion/Debate
  • Articles
  • News
  • Rocky Mountain Tri Club Book Signing with Alex Hutchinson and Christie Aschwanden
  • 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:

Tyler Hamilton is a retired professional American cyclist and founded Tyler Hamilton Training in 2009. A fierce competitor renowned among his peers for his endurance and tolerance for pain. Tyler raced professionally for 14 years and competed in 11 grand tours including the Tour de France eight times.  In 2012, he released his memoir, "The Secret Race," a riveting journey into the heart of a never-before-seen world which became a New York Times Bestseller.  Today, he spends his time between Boulder, Colorado & Missoula, Montana enjoying a slower paced life after pro racing. He enjoys hiking, skiing, yoga and bikepacking.

Jim "Capo" Capra, brings a vast knowledge and hands-on expertise to Tyler Hamilton Training after years of training alongside Tyler.  Living in Tacoma, WA, and a CU Denver graduate, Jim enjoys the great outdoors, spending time with his sweetheart daughter Emma, and a house full of woofers. With a combination of a love for cycling, extensive coaching experience and a passion to motivate, Jim is the driving force behind THT's personalized approach and keeping clients on track to acheive their goals. 

 

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. 

 

Tyler Hamilton Training Interview Discussion

 

Video of the Week:

How To Pedal | Cycling Technique

  • Saddle height
  • Core strength and stabilizing muscles
  • Flexibility
  • Still upper body
  • 60 RPMs

 

 

"What's New in the 303":

https://303cycling.com/may-is-national-bicycle-safety-month/

Rocky Mountain Tri Club Author Night with Alex Hutchinson "Endure" and Christie Aschwanden "Good to Go"

  • Alex Hutchinson's book Endure about all aspects of endurance and Christie's book on all aspects of recovery.
  • The each gave a 2 minute overview of their books (see 303triathon Facebook live post) and then took 15 minutes each to ask questions about each other's books.
  • At the end they both got into a debate about hydration, which was topic common to both of their books.  Christie is a proponent of drink to thirst and being keenly aware of your thirst sensation and triggers.
  • Both were skeptical of the commercialism of endurance and recovery products in the market
  • I asked Christie about HRV as a reliable predictor of recovery and the accuracy of the commercial products in the market.  Bottom line is that it's not very reliable in her opinion, but you can add it to other methods of assessing your recovery.

 

Other News:

Announcing USA Triathlon's Youth Scholarship Program 

Dear Coaches, I’m proud to announce a youth scholarship program that USA Triathlon and the USA Triathlon Foundation will launch tomorrow in an effort to not only grow overall youth participation in multisport, but also to reduce barriers to entry for underserved youth. After kicking off the program with a special month-long promotion in May, we will continue to accept donations and distribute scholarships throughout the year. Your participation is important, as we need your help to identify youth athletes who may be scholarship candidates.

During the month of May, for every USA Triathlon adult annual membership newly purchased or renewed, or for every current membership not set to expire that is extended by one year, the USA Triathlon Foundation will donate one youth digital membership to a deserving child. (Youth digital memberships include all of the standard USA Triathlon Youth Membership benefits, but without the delivery of printed materials by mail.)

Our goal during this month-long “Buy One, Give One” initiative is to inspire 10,000 youth digital membership donations, which can be distributed to youth throughout the year. The scholarships awarded will be needs-based.

Beyond May, the Foundation will maintain this youth membership donation page, where anyone can donate a membership for $10.

As we roll out this initiative, I’m asking for your help in the following ways:

Help us reach deserving youth: If you coach youth triathletes who may be candidates for this scholarship, or if you personally know an aspiring young athlete, please share this application form with them: https://forms.gle/r9MEn6TG4BQHHSqA9. Applicants will hear back from USA Triathlon within two weeks. Please note that if the applicant is planning to use the youth membership for an upcoming race, he or she must apply at least 30 days in advance of the race date.

Encourage participation in May: This is an excellent opportunity to engage not only parents of youth triathletes, but also USA Triathlon adult members who may not otherwise be involved with our youth programming. Please share our press release about the “Buy One, Give One” promotion, which will be published on usatriathlon.org tomorrow morning. Encourage your network of triathletes to renew their memberships in May (if their membership does not expire in May, that’s okay — it will simply be extended for one year past the current expiration date).

 -Rocky Harris, USAT CEO

Upcoming Interviews:

  • 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.
  • Coach Mikael Eriksson of Scientific Triathlon and "That Triathlon Show" podcast is joining us about training zones and how to make sure they are accurate and current.  With the context of the training (energy zones) we are going to talk about the importance of training volume in different training zones to achieve the right progressive overload and adaptations, and the many issues that can come from not executing the right training.
  • Christie Aschwanden, author of "Good To Go".  Christie Aschwanden is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.  She is co-host of EMERGING FORM, a podcast about the creative process. Aschwanden has a blog called "Last Word on Nothing".  A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad. She lives with her husband and numerous animals on a small winery and farm in western Colorado. (Read more about how she found her place in this Oprah Magazine essay.) In her spare time, she enjoys trail running, bicycling, skiing, reading novels, digging in the garden and raising heritage poultry.
  • 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 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.

 

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!

Mar 31, 2019

Welcome

Welcome to Episode #171 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.  You have a lot of options for training information and we are glad you are choosing to spend some time with us. 

Brain training. What has always fascinated me about endurance is the brains role.  You undoubtedly have your own experience with pacing, giving up or digging deep.  I mentioned last week that I was reading the book, Endure by writer Alex Hutchison.  A significant amount of the content of this book covered various aspects and studies about the brain's involvement in everything from learning to pace ourselves like we heard in last week's episode and the example of the study of children in a running study and at what age the brain learns to conserve energy and "pace" our effort for future needs.  Or, in Tim Noake's "Central Governor" theory and research that first proposed that it isn't the body that knows the limits and the brain simply responds and decides to slow down, there's actually a part of the brain that takes information and stops the body before you reach the physical limits of endurance.

 

You undoubtedly also have experience using your brain to things as simply as learning to ride a bike, or as hard as nailing the swim stroke or increasing your running cadence.  Today, we are taking a look at a different aspect of brain training.  Is there a way to make the neural connections between the brain and muscles stronger, to recruit muscles more efficiently, to be more resilient, to have greater strength and endurance. 

We have Tom Griffin from Halo Neuroscience joining us today to talk about the science, the studies, and the new design of the Halo2.  You will be introduced to the topic of TDCS (Transcranial Direct Current Stimulation).  We will talk about that in the interview, and then elaborate on it after in some additional studies that I read about in Alex Hutchison's book Endure.

 

Announcements:

  • Just a reminder that clothing orders will ship on April 4th.  If you missed the order window, I will have some bib shorts, running shirts, arm warmer and hats. Just contact me at rich@milehighendurance.com and I'll hook you up.
  • 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.

 

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:

  • Brain training and studies on the brain's role in endurance
  • News
  • Book Recommendation, Endure by Alex Hutchinson - we'll talk about that more later
  • Brain training trivia
  • 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 system comes with 10 bungees in each of 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:

We all have experience finding that additional reserve.  You've been in a race, felt like you've reached your limit, yet when you are within sight of the finish line, you have the crowed cheering, or a competitor approaches, you find the energy to push harder.  We see it with marathon and ironman finish times.  You see a higher concentration of finish times before the hour marks than after the hour marks suggesting the runners and triathletes find those reserves to finish under those milestones.

Similarly, when doing a 20 minute all our effort on the trainer in your basement, you may be able to achieve what you believe is your best 20 minute power effort.  Yet, do a time trial race the next day in a competitive situation and now you miraculously find an additional 6 watts of power over the same or greater distance.  Is it that you are 6 watts stronger the next day? 

What is the brains role in slowing us down or speeding us up?  How can we tap into those reserves in training?  Do muscles really have memory? How can we get stronger, faster and have more endurance, using our brains?  Let's get into the interview with Tom Griffin.

 

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.  If you use the code MARCHMADNESS, you can save $30 for a price of $269.

 

Video of the Week:

Building a Champion: Olympic Sprinter Hafsatu Kamara

  

Endurance Trivia:

Question #1 - How much time needs to pass from the time glucose-based sports drink passes the mouth before there is a measurable improvement in performance?

  1. A) 30 minutes
  2. B) 15 minutes
  3. C) 5 minutes
  4. D) 5 seconds

Read from page 189 of Endure, Alex Hutchison 

Question #2 - Using a combination of CAT scans and EEG, researchers have been able to identify the part of the brain that shows increasing activity just prior to muscle failure.  That region of the brain is the:

  1. A) Motor Cortex
  2. B) Insular Cortex
  3. C) Polar Cortex

Read from page 234 of Endure, Alex Hutchison

Question #3 - The acronym tDCS stands for:

  1. A) Transmission Direct Connection Stimulus
  2. B) Transcranial Direct Contact Stimulation
  3. C) Transcranial Direct Current Stimulation

Read from page 229 of Endure, Alex Hutchison

 

News:

 

Post Interview Discussion:

 

  • Karen Hornbostel Memorial Time Trial - https://khmtt.com/
    • 2019 Dates: March 20, 27, April 3, 10, 17, 24, May 1
    • Weather Make-up Date: May 15
    • Khem 5:23:00 (4th 26:36)
    • Rich 5:27:20 (3rd or 5th 22:21)

 

Upcoming Interviews: 

  • 303Radio - Karen Horn Time Trial Race Director David Hunter
  • Sam Long on his Napa Valley Marathon win in a time of 2:32:33 and upcoming Oceanside 70.3
  • 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
  • Writer Alex Hutchison, author of the NY Times best seller Endure
  • 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 Blalog - gravel bike across iceland
  • Tyler Hamilton Training

 

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!

Mar 24, 2019

Training camps can have a substantially positive impact on your training.  Surrounding yourself with similarly motivated athletes, eager to learn and train, surrounded by coaches and a series of days of focused training is of course going to result in focused training that will boost your fitness.  What is often under appreciated is the knowledge you gain about training and the awareness you achieve with respect to your current training practices and how effective or ineffective they may be.  Now we aren't talking about an ordinary training camp today.  We are talking about what is arguably the best training camp experience available.  We are going to talk to two folks on the staff at SANSEGO (Crowie's coaching company) about an upcoming camp with Crowie and Dr. Max Testa at Park City UT and the camp experience of a lifetime.

Mar 16, 2019

If you run in Newtons you know why we love them.  If you don't, you will find out why they have created a fanatic customer base of Newtonites.  Today's interview offers insights about the shoe industry in general and Newton Running specifically.  We had a chance to visit with founder Jerry Lee last October in Kona and we wanted to share this story with you.

Mar 9, 2019

Balancing ultramarathon training.  Who among us doesn't have to balance career, family and training? Not many. Our guest today is Kyle Pietari from Denver.  He has finished 2nd place at Leadville 100 twice (2015, 2016) and top ten at Western States 100 past three years in a row. He narrowly missed making the top 10 North American ultra runners of the year list for 2018 (11th place in the voting). Not only does he compete at a high level, he also balances a career as an attorney, is a husband, and father of 3 young children.  

Mar 3, 2019

Three years ago we started this podcast with the objective of giving you access to the best coaches, experts and professional athletes in endurance sport. Training for and competing in endurance sports is an ongoing learning process and that's why we exist. In today's show we'll celebrate three years of research, interviews, discussion and friendship. Plus we have two special guests. Coach David Warden of 80/20 Endurance, host of the Tri-Talk podcast, and co-author of a number of great books joins us to talk about testing to measure your training progress. Plus we have friend of the show and MHE coaching athlete Amy Miller to join our discussion about the three year history of the show.

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