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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: triathlon
Dec 24, 2017

Welcome

Welcome to Episode #105 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 Rich Soares and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.  Khem is on her way to Thailand and then to Nepal to hike to Everest base camp.  We wish her safe travels.

Hope you enjoyed the new intro music.  That was Little Stereo by the Teddybears.

Merry Christmas to our listeners - we have an excellent interview as our gift to you this weekend!  We have ultra and adventure racer Travis Macy who is the author of The Ultra Mindset: an endurance champion's 8 core principles for success in business, sports and life. 

Health IQ

Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results.

We've partnered with Health IQ because we believe in their service and competitive rates.  They are sure to impress you with their customer service and rates.  They'll answer all your questions and help you get the rates you deserve.  Learn more and get a free quote at healthiq.com/milehigh

We've received our quotes which were 20-30% than other insurers.  Give yourself Christmas gift and see if you qualify by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.

Last week's guest

Thanks to last week's guest, professional cyclist Jillian Bearden for candidly sharing her story about her journey through the pro cycling ranks, through her transition and trail blazing work with the International Olympic Committee and USA Cycling.  We received some great feedback.  If you haven't heard the interview yet, go back and check it out on episode #104.

I did have a fact brought to my attention that Michelle Dumaresq is a Canadian professional downhill mountain bike competitor and post-operative trans woman. She competes with other professional female downhill mountain bike racers and raced downhill as a pro in 2002.   It's hard to be sure, but that would make Michelle a pro cyclist some years before Jillian.

That said, if you simply type into Google "who is the first pro transgender cyclist?", my browser spits back Jillian Bearden - perhaps from my search history - perhaps the assumption is road cycling.  Regardless, Jillian is clearly the athlete who blazed the trail with IOC and USAC.  Great courage by Jillian!  Can't wait to see her race in 2018.

Thanks to our listeners for staying engaged and keeping information coming our way.  We want to make sure we have our facts straight and share additional perspectives or angles to our stories.

Discussion Teasers

After the interview we are going to talk about the power of smiling when going to the pain cave or when the going gets tough in endurance racing or training.

We also have a discussion on other activities that you can do in the off season to develop your gluteus medius, including rollerblading and skate skiing.

Interview Setup

Travis Macy summited glacial peaks in the French Alps, rappelled into vast limestone caves in China, and ran through parched deserts in Utah. Most famously, he won one of the country's marquee ultra-distance events: Leadman, a high-altitude series of super-long-distance races, culminating with a 100-mile mountain biking race and a 100-mile trail run. Macy accomplished it without exceptional strength, speed, or flexibility, and without high-tech performance labs or performance-enhancing drugs.

His secret? A precise and particular outlook he calls the "Ultra Mindset," principles for daily life that are neither mysterious nor the sole province of ascetics or elite athletes: embrace fear, rewrite stories we tell ourselves, and master the art of seeking help, among others. By applying the principles such as "It's All Good Mental Training," "When you have no choice, anything is possible," and "Never quit...except when you should quit" to other areas of life, anyone can find success that otherwise would have seemed impossible.

We're going to get into the interview right now with Travis Macy.

Interview

Travis Macy

Health IQ Ad

And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more.

With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save.

To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.

Host Discussion Topics

Travis Macy reflections:

Upcoming MHE Interviews

MHE upcoming interviews:

  • We are also going to have Joanna Zeiger back to talk about "train the pain away"
  • We are going to invite Jim Vance back to talk about his book Triathlon 2.0

303 Triathlon

Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Here are some upcoming interviews coming to 303

  • Stryd interview is up
  • Interview with Lance Panigutti from Without Limits Productions on their 2018 race season
  • There will be interviews with race directors all over Colorado out there soon with updates about their races this coming year, so stay tuned and subscribe.

Affiliate Programs

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

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

Closing

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Again Merry Christmas!  That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Jul 16, 2017

Our interview today is Terry Laughlin of Total Immersion.  We are going to talk to Terry about the importance of bi-lateral breathing, a convincing explanation of why it is possible and the opportunity to take your swim stroke to a new level. 

We're going to talk a little about the 5430 Boulder Peak Triathlon, a little more cycling climbing and a bookmark-worthy website, Khem's article on Tour De Ladies and more.

Thanks to last week's guests, Dr. Carwyn Sharp, Chief Science Officer at the National Strength and Conditioning Association (NSCA) who joined us to talk about energy zones and the science behind it.  If you missed it, go back to episode 81 and give it a listen.

303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon to see all of last weekend's great coverage of Ironman Boulder.

Health IQ offers low cost life insurance for the those living a health conscious lifestyle.  The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc.  Get a quote now at HealthIQ.com/milehighendurance, or go the MHE Sponsor page and click the link to Health IQ and it will take you to the right place.

Let's get into the interview with Terry Laughlin of Total Immersion.  We are going to talk to Terry about the importance of bi-lateral breathing, a convincing explanation of why it is possible and the opportunity to take your swim stroke to a new level.

Let's talk briefly about upcoming interviews.

  • Khem and I are interviewing Sarah Hartman from Ironman Foundation
  • Ken Axford is coming back next week to do a quick recap on transition skills and speed.  We'll get into a good discussion about running form and bike handling skills
  • Ben Hoffman
  • We are going to ask Siri or Rebekah Keat for coaching interview
  • Inigo San Milan popped up on the radar screen and said we can reach out late July when he is back in the country

 

Please support the brands that support the show and our listeners.

  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersions self-coaching programs are a great tool to help you swim fast and easier.  They have helped me overcome heavy-leg issues and achieve balance in the water.  It's also making a huge difference in OWS as you will hear in the interview with Terry Laughlin coming up.  It's making a huge difference and recommend you check it out.  Use code MHETI10 to get 10% off items in your cart.
  • Don’t forget Rudy Project for great products to protect your head and eyes.  Fast helmets and well-designed eyewear.  Use code MHE30 to get 30% off your full price items at Rudy Project.
  • Give TrainingPeaks Premium account a try.  It gives you a lot more tools  to help you plan, track and analyze your workouts and execute your ATP MHE 30

Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.

That's it for the show.  Good luck to all of the athletes racing this weekend here in Colorado or wherever you race!  Stay tuned, stay informed, and enjoy the endurance journey!

 

Mar 12, 2017

Welcome to Episode #64 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 Rich Soares, Khem Suthiwan and Bill Plock and we're excited to have you join us this week, our super anniversary special. 

We want to do a bang up job for you this week and therefore have two very special and dear guests of the show.  We have Dirk Friel from TrainingPeaks with us to talk about the Audi Power of Four Ski Mountaineering Race and coach David Warden, former Tri Talk Podcast host, still an competitive athlete and international coach. 

We are recording from the TrainingPeaks office in Boulder for the in-person interview with Dirk Friel.  Before we get into the interview with Dirk let's catch up with our MHE co-hosts Khem Suthiwan and Bill Plock.  How's it going guys? 

Let's do some updates:

Rich

Thank last week's guest Mike Dion, filmmaker of documentaries like Inspired to Ride, Ride the Divide and more.

Khem

Mike Dion is going to give 3 copies of Inspired to Ride.  Tell the listeners the first 3 to contact any one of us

Bill

Cross market 303 Radio and the interview with Tim and Dave at Ironman

Rich

Training and Halo breakthrough.

  • 4th week of solid weight training.  All ready to start testing, but had new insights this week that are having me take a pause.  We're going to talk to David Warden about the insights and questions.  More to come on the testing bit later
  • The new insights on Swim Bike and Run - dividends from the Halo.  I was expecting the benefits to reveal themselves differently
  • Mark Mastalir said their studies showed that their data showed athletes demonstrating benefits as early as 3 weeks

Khem

RMTC

Bill

TI swim success

Rich

Anniversary Discussion - Intro show history, highlights and funny stories

 

Alright, let's get into today's interview. Bill, why don't you refresh everybody about today's guest and how we got onto the topic of the Audio Power of Four Ski Mountaineering Race.

 

Let us know you like the content by following the Podcast on Facebook at MileHighEndurance and Twitter at @milehighpodcast.  By following you will get the announcement of each episode on Sunday mornings.  Be sure to like the posts and let  your friends know.  You can subscribe and get the downloads automatically on iTunes and Google play.  Easy to find.

 

Check out the Mile High Endurance website and milehighendurance.com for more on upcoming interviews, past interviews, resources, blog, about the show, and discounts.  

 

Let's talk briefly about upcoming interviews.

  • Coach Will Murray of D3 Multisport to talk to us about how to get the most out of your workout
  • Simone Cordery-Cotter of Rudy Project is going to talk to us about how to equip yourself with equipment that has the latest safety engineering and designs
  • Scott Thigpen - author of the book "Trail Magic" which is about his experience with the Ride the Divide
  • Phil Whitehead - Lakesman Triathlon and MBE
  • Try to get on the show Barry Siff

Thanks for again for joining us this week.  If this was your first time listening, we hope you enjoyed and will join us next week.  Don't forget to join us next week for the Super Anniversary Special and our two awesome guests!

Have a great week everybody!  Stay tuned, stay informed, and enjoy the endurance journey!

Mar 5, 2017

Our guest interview is Mike Dion, Film Maker of ultra-bike races told through movies like Ride the Divide, Reveal the Path, and Inspired to Ride.

Welcome to Episode #63 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 Rich Soares and Khem Suthiwan and we're excited to have you join us this week.

Neuro Halo Sport experience and strength testing preparation

  • I admit that in the past few years I've becoming increasingly complacent about strength training.
  • In the past month, I've I have been giving strength training a priority in my training and have maintained the following schedule more or less
  • Ready to start testing physically, but don't have the right support structure yet.  Amy Boone Thompson from Wellbridge send me a contact at Anschutz yesterday. 
  • Sill using the Halo 2-3 times per week and it's now an easy part of my routine. 
  • Describe how it works.
  • Learn more about the Halo Neuro Sport deal on the MHE Discounts page.  Save $150 on Halo Sport.
  • One Year Anniversary Episode is coming up next week and there's a special guest that I have not yet announced.  Stick around to the wrap up for more on next week's interview.
  • We'll have some funny stories for you next week and have some laughs
  • Thanks again to Terry Laughlin from Total Immersion Swimming for joining us last week and talking about how to get the best endurance adaptation return on your time investment in swimming  If you enjoyed the interview with Terry, please visit www.totalimmersion.net and sign up for the TI newsletter.  If you have not yet checked out the Effortless Endurance ($49.95) and Freestyle Master Courses ($59.95), you should check them out.  In each you get a Image Guide, Workbook and Library of Videos that breakdown the stroke process into small components and provides instruction, focuses and drills to dial in the proper form.  Don't forget to use code MHETI10 to get 10% off.

Alright, let's get into today's interview.  It was a couple of weeks ago after our interview with Brian Burk when we talked about the power of inspiration.  Brian, as you know, is author or "Running to Leadville" and his story of the dream participating in the Leadville 100 Trail Run and the epic ultra-marathons along the way.  Brian's writing is inspiring and we got on the conversation of other sources of inspiration for ultra-endurance events. 

Khem brought up the idea to get Mike Dion on the show.  Khem, do you want to give a little background before we introduce our guest?  Khem intro/background on Mike.

  • After watching this movie, I'm trying to decide if I'm more motivated to do my bucket list BC to Baja or not.
  • It's good to see what can go wrong and would do exactly what Mike said was "we pack our fears" on events like this.
  • Like the idea of doing a mini version.  I'd be willing to do a 2-3 day thing.  Maybe with a couple of friends.
  • www.Bikepackingsecrets.com
  • www.inspiredtoride.it

Let us know you like the content by following the Podcast on Facebook at MileHighEndurance and Twitter at @milehighpodcast.  By following you will get the announcement of each episode on Sunday mornings.  Be sure to like the posts and let  your friends know.  You can subscribe and get the downloads automatically on iTunes and Google play.  Easy to find.

 

Check out the Mile High Endurance website and milehighendurance.com for more on upcoming interviews, past interviews, resources, blog, about the show, and discounts.  

 

Let's talk briefly about upcoming interviews.

  • Dirk Friel will be joining us to talk about the Audi Power of Four Ski Mountaineering race that he competed in last weekend - this is going to be the Anniversary episode
  • Speaking of the anniversary show, many of you know that Coach David Warden was one of my inspirations to start the MHE podcast.  He used to host the Tri Talk podcast and is also known for coaching James Lawrence (aka Iron Cowboy) in his quest to do 50 ironman distances in 50 States in 50 Days.  I've invited David to join us to talk about a couple of topics.  I'm going to turn the interviewer's role over to David and he's going to interview me about the first year of the show.
  • Coach Will Murray of D3 Multisport to talk to us about how to get the most out of your workout
  • Simone Cordery-Cotter of Rudy Project is going to talk to us about how to equip yourself with equipment that has the latest safety engineering and designs
  • Scott Thigpen - author of the book "Trail Magic" which is about his experience with the Ride the Divide
  • Phil Whitehead - Lakesman Triathlon and Alan Couzens

Thanks for again for joining us this week.  If this was your first time listening, we hope you enjoyed and will join us next week.  Don't forget to join us next week for the Super Anniversary Special and our two awesome guests!

Have a great week everybody!  Stay tuned, stay informed, and enjoy the endurance journey!

Feb 26, 2017

No more one-size-fits-all training! Are you interested in learning how to do Outside-the-Box thinking about endurance that is both Big Picture and 100% personalized and customized? If so, join the conversation we'll have with Terry Laughlin, Founder and Chief Executive Optimist of Total Immersion Swimming

Welcome to Episode #62 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 Rich Soares and Bill Plock and we're excited to have you join us this week. 

Thanks for again for joining us this week.  If this was your first time listening, we hope you found this valuable and will join us next week. 

Let us know you like the content by following our guests and MHE on social media.  Check out the Mile High Endurance website and milehighendurance.com for more on upcoming interviews, past interviews, resources, blog, about the show, and discounts.  

Check out the Halo Neuro Sport deal on the MHE Discounts page.  Save $150 on Halo Sport.  We'll see if we can get some more deals added to that page.

Also, as announced with Terry, Total Immersion is giving MHE listeners 10% off on their self-coaching courses and anything in the store really.  Go to the "Discounts" page on MHE and you will see discount code MHETI10

Let's talk briefly about upcoming interviews.

  • Mike Dion, Film Maker of Ride the Divide, Inspired to Ride and more.
  • Dirk Friel will be joining us to talk about the Audi Power of Four Ski Mountaineering race that he is competing in this weekend - this is going to be the Anniversary episode
  • Coach Will Murray of D3 Multisport to talk to us about how to get the most out of your workout
  • Simone Cordery-Cotter of Rudy Project is going to talk to us about how to equip yourself with equipment that has the latest safety engineering and designs
  • Scott Thigpen - author of the book "Trail Magic" which is about his experience with the Ride the Divide

Thanks for your continued following of the podcast.  Join us next week for Mike Dion on the film making of epic documentaries like Inspired to Ride.

Have a great week everybody!  Stay tuned, stay informed, and enjoy the endurance journey!

Obvious Mentions:

Total Immersion

303 Triathlon

 

Also Mentioned:

Ironman

Team Colorado

Ironman Boulder

TrainingPeaks

Dirk Friel

Audi Power of Four

Without Limits

5430

Ironman World Championship

Phil Whitehead

Alan Couzens

USAT

Colorado Athletic Club

Wellbridge

Amy Boone Thompson

Danny Dreyer

 

Feb 19, 2017

We thank you for giving me the next hour or so and exited to share this week's guest with you.  Brian Burk, author of "Running to Leadville - Life, Love, Loss and a 100 mile ultramarathon through the extreme Colorado Rockies.  More on our feature interview in just a bit. 

Brian Burk - Amazon Link to "Look Inside" of the book

When I look for opportunities for guests on the show, I have a couple of things that I'm looking for:

What is the candidates relationship to endurance sport? Are they relevant?

Do they possess enough knowledge on the subject and are they credible?

Will the audience find them interesting?

When I started reading the book, this is the caption that caught my eye and I identified with:

"I've come to face reality, I may not have the drive, genetics or time to be in a position to ever place first in my age group or ever win an event, But I can do epic.  I will do epic and I will live an epic life.

I read started reading the first chapter and was immediately engaged by trying to figure out is the character in the book named "Brian" really the author's persona on the page.  Before I knew it, I was engrossed in the story that was unfolding in front of me with each turn of the page.  The first chapter of this story was emotional and I admit I cried.  But then I'm the sentimental type

 

Khem, I'll have to pass along this book.  It's funny how this book surprised me in terms of how interesting I found it.   Here's a funny analysis.

I really like football.  Football is exciting. Like many, I have a date with the NFL every Sunday afternoon for at least a couple hours.  Yet, when it comes to movies or books about football, I couldn't give a flip.  Don't care, don't want to watch inspirational movies about football.

Running, let's face it, can be boring.  It can be boring to run (speaking in the first person).  Ever spectated a running race?  Real exciting right?  No, not real exciting.  I'm not talking about the finish line of a marathon, I'm talking about standing on the sidewalk in the middle of the course. 

So to pick up a book, that I know is not "instructional" on the topic of running, I was like -really?

I'm so glad I bought the book.  I was really entertained by this story and blown away about how he drew the characters from his life in the story.

Thanks for joining us again this week.  Guess what's coming up in just a couple of weeks, Khem? 

It's the show's 1 year anniversary coming up.  March 10, 2016 was the first episode and in that first month we had a total of 104 downloads.  April 276.

Let us know you like the content by following our guests and MHE on social media.  Check out the Mile High Endurance website and milehighendurance.com for more on upcoming interviews, past interviews, resources, blog, about the show, and now discounts.  

Check out the Halo Neuro Sport deal on the MHE Discounts page.  Save $150 on Halo Sport.  We'll see if we can get some more deals added to that page.

Thanks for your continued following of the podcast.  Join us next week for Terry Laughlin from Total Immersion Swimming.  Please share with a friend, or running buddy, or post on your club social media page.  Have a great week everybody!

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

 

 

Feb 12, 2017

Welcome to Episode #60 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 Rich Soares and Bill Plock and we thank you for giving us the next hour or so.  We have Daragh Kneeshaw from Aspen Snowmass on the show today to talk to us about the Audi Power of Four Ski Mountaineering Race later this month and the Trail Race coming up this summer.

Thanks again to Mark Mastalir for joining us to talk about the Halo Neuro Sport.

 

I really need a few minutes to reflect on this.

  • I've now used it to "prime" before a couple of workouts
  • The elephant is in the room - I've been asked does this work?
  • Mark and the team at Halo Neuroscience are going to try and make us successful
  • More workouts
    • The swim workout that I mentioned went great, but with a twist
    • I feel it at work best when I'm doing a powerful muscle contraction
  • Questions I'm getting
  • Published Research on the mile high endurance resources page (by Sunday AM)
  • Neuro Halo is offering a MHE listener discount.  Normally $749.  They are knocking $150 off the price for any MHE listener.  Simply use MHE150 at checkout and you will save a chunk of money.  Simply go to www.haloneuro.com, click on the Green Order Halo Sport button on the upper right of your screen and proceed.
  • Also, 30 day money back guarantee, including free return shipping if you are not convinced
  • I've made some updates to the website with a Sponsor page and a banner ad at the top 
  • Back to the question - does this work?  How do you know? 
  • Takes 2-3 weeks to see measurable results - so I don't know yet
  • I spoke to Mark and Danny at HN and asked if they could guide me on a good isolation test (with a sample size of one), but to help me answer the question.
  • Halo Sport accelerates improvements in muscle memory, strength, explosiveness, and endurance.  It does not improve cardio vascular fitness and biomechanics efficiency.
  • I am going to set up a 3 week strength training protocol and measure my performance before and after starting this coming week.  More on that next week.  I encourage folks to follow my progress with the Halo Sport

If you listened to Khem's and my interview with TrainingPeaks co-founder Dirk Friel a few weeks ago about new features in TP.

 

At the tail end of that interview, we talked about Dirks races in 2017.  Now Dirk, as you probably know was a former professional cyclist.  So what does a former pro cyclist do for races and athletic activities in the winter you ask?  Well we'll tell you.  He does that Audi Power of Four Mountaineering race.

 

The Audi Power of Four Race Series is a premier endurance race series utilizing the unique and amazing terrain of each of the four Aspen Snowmass mountains. Each race is designed to test the limits and skills of both elite and recreational athletes.

 

The Power of Four Ski Mountaineering Sport Division has a 6:00 AM race start in Snowmass Base Village. The Power of Two Rec Division begins at 8:00 AM at the base of Aspen Highlands.

Bill, you first looked this up and shared it with me.  What made this race appealing to you?  What are the four mountains? https://www.aspensnowmass.com/our-mountains/snowmass

Aspen Snowmass has two additional races in this series.  There's a Trail Run with 10K, 25K and 50K distances.  There's also 33 mile mountain bike race across all four mountains.

We've got Daragh Kneeshaw with us to talk about Aspen Snowmass, the 4 mountains, the race series and much more. 

Let us know you like the content by following us on Facebook and Twitter.  Check out the Mile High Endurance Page for more on upcoming interviews, past interviews, resources, blog, and more.   Be sure to visit HaloNeuro.com to check out the Halo Sport and their website and follow them on Twitter and Facebook to follow what Mark Mastalir and crew are offering.

Bill - Any things that you or 303 Triathlon want to tell the listeners to be looking out for?

Thanks for your continued following of the podcast.  The show is growing by leaps and bounds all of a sudden and we are really thrilled by the growth.  Please share with a friend, or running buddy, or post on your club social media page.

Have a great week everybody!

Stay tuned, stay informed, and enjoy the endurance and triathlon journey!

 

Feb 5, 2017

Welcome to Episode #59 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 Rich Soares and Bill Plock and we thank you for giving us the next hour or so.  We have a very different kind of guest today.  Mark Mastalir, the Chief Marketing Officer and Halo Neuro Science joins us to talk about an innovative product.

Thanks again to Amanda Stevens-Sadler for joining us to talk about metabolic efficiency training and diet, as well as a bit of a discussion on swimming form.  If you missed that episode - are you crazy?  Get on the website or iTunes and listen to it.  She really was a lot of fun to talk to and had great information to share.

If you did listen and enjoy the interview with Amanda, would you please go to her Facebook page at @docamandastevens and tell her you liked what she had to tell us.

Episode #57 was just 2 weeks ago.  We spoke to Terry Laughlin, author of "Total Immersion" and Founder of the swim coaching company of the same name.  His insights in the interview were amazing.  We ran out of time and agreed to get him back - soon.  I've been in touch with Terry and we are just trying to line up dates.  Now I'm already starting to prepare my questions for Terry.  As I'm re-reading part of Total Immersion recently, I came across the following quotes.

 

"Because SSP (Sensory Skill Practice), as I call it, is a good deal more important - each drill heightens the kinesthetic, or sensory, experience of how 'right swimming' feels.  In SSP, we practice swimming while focused on feeling"

 

"Just one repetition of a new drill may start the learning process, may even begin tracing a faint neurological imprint that will make the next repetition easier and more natural.  But real skill requires that the groove be cut deeply through many repetitions, done the same way." - muscle memory through repetition, right? 

 

This is not ground breaking right?  Have we heard this before?  Of course we have.

 

Back in mid-December we had Marc Evans, author of Triathletes in Motion.  He is probably the foremost expert on bio mechanics and the importance of training the body and developing strength and flexibility to achieve optimal form for your best performance.  During the interview, we asked him where the greatest opportunity for athletic performance improvement could be found.  He said that the greatest opportunity lies in the connection between our brain and the neuro muscular skeletal system.

 

You'll hear more about it in the interview, but there is another book that is extremely relevant to today's subject.  The book is titled "Make It Stick - The Science of Successful Learning" by Peter Brown.  In short the book takes the latest research on how we has humans learn effectively and what learning methods have been debunked or proven ineffective by contemporary research.  Mindless repetition does not improve retention and learning.  Hard effort thinking like trying to recall information without cues.  Asking questions before you read so your brain is activated trying to search for an answer to a question while it's reading - really working.  Traditional learning teaches a subject one topic at a time, right?  If you were attending auto mechanic school, you might learn fuel systems, then electrical systems, then the air flow system, then suspension systems, etc.  What contemporary research tells us is that understanding how the fuel system, electrical system and air system work together.  Learning 3 or 4 topics within a subject at the same time, may seem hard and it its. However, it is the context of how things relate that makes learning occur faster.  Learning can be equated to walking across a grassy field.  If you plot a straight line across this field and walk lightly across it a few times and you might start to wear it down a little.  Drag or shuffle your feet across the grass and it's harder, but you may wear a path faster.  The path through the grass is a metaphor for the neural connections that are developed in our brains.  The harder the work, the faster the neural connection development.

 

The brain is plastic and always changing.  We can make it change faster with proper learning approaches and techniques.  What applies to learning the inner workings of a car or applies to memorizing equations for your next math exam, also extends to bio mechanics, proprioception and movement.  Early in the book Make it Stick, they talk about a study of the 3 foot toss.  Two groups tested for accuracy throwing balls into a basket place 3 feet away.  One group practiced from 3 feet, and only 3 feet.  The second group practiced from 2 feet and 4 feet, never from 3 feet.  Guess which group tested with a higher accuracy and percent of balls in the basket?  The answer - the group that practiced at 2 and 4 feet because they had context.  Because it took greater concentration.  Because it was harder.

There are brain games that people subscribe to for developing their brains performance and increasing the activity in the brain and exploiting the plasticity of the brain to develop neural connections.  How is learning to do something physical any different.  We are an organism learning to do something new or be better at something all the time. 

You will hear in the interview today all about the company Halo Neuro Science and the product Halo Neuro Sport.  You will hear about the medical research and origins with years of research on how to stimulate the neuro motor cortex for epilepsy patients.  We are going to learn how Olympic athletes in many sports, including triathlon, are using this device to shorten the learning curve and lock in desired muscle memory faster. 

Coming up:

  • Daragh Kneeshaw, Aspen Snowmass' Audi Power of Four Mountaineering Race
  • Brian Burk, author of Running to Leadville
  • Terry Laughlin of Total Immersion

Let us know you like the content by following us on Facebook and Twitter.  Check out the Mile High Endurance Page for more on upcoming interviews, past interviews, resources, blog, and more. 

Check out 303 Triathlon for the latest news on triathlon in Colorado.

We announce the released episodes on Sunday morning on Twitter and Facebook, so be sure to follow the show on Twitter at MileHighPodcast and check out the Facebook Page at Mile High Endurance.  The episodes get released on iTunes and GooglePlay and other podcast subscription sites on Saturday evening, so if you subscribe to auto download, the show will be there on your phone ready for your Sunday morning training session.

Stay tuned, stay informed, and enjoy the endurance and triathlon journey!

Jan 29, 2017

Welcome to Episode #58 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.  Bill Plock and I had a blast talking to guest Dr. Amanda Stevens about metabolic efficiency training and eating.  We discuss swim form and drills to help you achieve balance in the water.

00:00

Introduction and interview setup

11:27

Interview with Dr. Amanda Stevens

58:52

Interview take-aways, upcoming interviews and wrap up

With the scheduling of the interview this week and trying to figure out when to record the intro for this week's episode, we were not able to get Khem Suthiwn with us this week.  She'll be back next week.  Khem, wish you were here with us.

Interview setup:

  • We brought Amanda up a couple of weeks ago when we were talking about the top minds on the topic of swimming.  Bill, you brought her up in the conversation and I wrote down a note to reach out to her.  We sent her an invite and she graciously agreed to join us.
  • We brainstormed topics and came up with metabolic efficiency, avoiding overtraining, and swimming coaching.  We pulled off our first Twitter Poll and actually got some good play on the poll.  Here's what you told us.
  • Twitter poll, results
    • 29% - Swim Technique
    • 13% - Over Training
    • 42% - Metabolic Efficiency
    • 16% - Race Strategy
  • Needless to say we decided to spend most of our time talking about metabolic efficiency/eating for health and swim coaching
  • Dr. Amanda Stevens-Sadler is a professional Ironman triathlete and consultant focusing on sports medicine and general health and wellness.
  • As a professional triathlete, Dr. Stevens-Sadler competes on the Ironman World Circuit.
  • I don’t want to steal too much from the interview.  We'll get to know Amanda and her background in just a minute.
    • Dr. Stevens-Sadler, her husband, Randy, and their whippet, Dash, currently live in Arizona
    • During downtime or recovery, she enjoys reading and watching movies and always seems to have a project to work on.
    • An Enid, Oklahoma, native, Dr. Stevens-Sadler earned her undergraduate degree at Texas Christian University and later graduated from the University of Oklahoma School of Medicine.
  • Dr. Stevens-Sadler enjoys and encourages a healthy lifestyle and is an expert in a range of topics, including sports medicine, injury prevention, fitness, nutrition and preventive medicine.

Amanda Stevens can be contacted at the following:

https://dramandastevens.com/

https://www.facebook.com/DocAmandaStevens

https://twitter.com/DrAmandaStevens

If you enjoyed today's interview, please let us know by going on Facebook and Like the site and Interview Post.  Please Like the Twitter posts and follow there as well @milehighpodcast.

I announce the released episodes on Sunday morning on Twitter and Facebook, so be sure to follow the show on Twitter at MileHighPodcast and check out the Facebook Page at Mile High Endurance.  The episodes get released on iTunes and GooglePlay and other podcast subscription sites on Saturday evening, so if you subscribe to auto download, the show will be there on your phone ready for your Sunday morning training session. 

Coming up on the show we have:

Mark Mastalir

Halo Neuro

Brian Burk

Author of Running to Leadville

Natalie Brockeveldt

Personal Trainer and Certified Nutritionist

Daragh Kneeshaw

Aspen Snowmass - Audi Power of Four

 Stay tuned, stay informed, and enjoy the triathlon journey!

Dec 25, 2016

0:00:00 Intro and merry Christmas

0:10:14 Sarah Neilsen of South Suburban Parks and Recreation

0:30:27 Fred Jorgensen on attempting the Ultra Marathon Grand Slam at 70

1:05:18 Wrap up and upcoming episodes

Welcome to episode #53 of the Mile High Endurance Podcast.  This week we have Sarah Neilson of South Suburban Parks and Rec to talk about the Indoor Reverse Triathlon they have coming up in January.  You can get more information at https://www.ssprd.org/tryathlon

We also have another listener recommendation by the name of Fred Jorgesen. Fred is a local ultra-runner hoping to be the oldest person to do the ultra marathon Grand Slam. The Grand Slam of Ultrarunning™ award is recognition for those who complete four of the oldest 100 mile trail runs in the U.S. The "Slam" consists of officially finishing the Western States 100 Mile Endurance Run, the Vermont 100 Mile Endurance Run, the Leadville Trail 100 Mile Run and the Wasatch Front 100 Mile Endurance Run all in the same year.

Before we get into today's interview, I want to thank Marc Evans again for talking about his book Triathletes In Motion.  Marc Evans, as you heard, is a true pioneer of the sport of triathlon.  Marc reminded us that there is more to your training than heart rate, power, running miles or time in the saddle and pool.  His book Triathlete's in Motion covers a lot of ground, things like nutrition, cardio vascular fitness, and all of the traditional things we think of with training.   His emphasis with the work is on flexibility, balance, proprioception and technique.  In the book are self-assessments you can perform to identify your weakest link from a bio-mechanics perspective and then how to address that weakest link.  As he suggested in the interview, you want to address one weak link at a time and progress to the next one.  Marc is now focused on product design with his company Human Kinetics and www.humankinetics.com.  Please reach out to Marc if you enjoyed the interview and let him know or put a comment on Facebook and Mile High Endurance page.

Dec 11, 2016

Today's interview is with "Sherpa" John Lacroix of Human Potential Running and I'm hoping you will find the mission and racing at HPRS to be as interesting as I did.  

  • [00:00] Intro 
  • [9:26] Interview with "Sherpa" John Lacroix
  • [57:13] Upcoming Episodes and Wrap Up

Khem says hello and will be back next week.  We had some scheduling challenges with recording this weekend, but I did have lunch with her today to do some podcast planning and she says hello.

If you are new to Mile High Endurance, I welcome you.  It is my goal to bring you great weekly content to help you be a better athlete.  I am always on the lookout for the latest thinking, products and performances to help you learn the sport of triathlon and endurance sport in general.

The way the content works, I feature the guests on the milehighendurance website with links to guests.  There is also a section for resources which are links to white papers, training videos for swimming, running, weight training.  There are links to motivational videos and more. 

I announce the released episodes on Sunday morning on Twitter and Facebook, so be sure to follow the show on Twitter at MileHighPodcast and check out the Facebook Page at Mile High Endurance.  The episodes get released on iTunes and GooglePlay and other podcast subscription sites on Saturday evening, so if you subscribe to auto download, the show will be there on your phone ready for your Sunday morning training session.  

Okay on to content.  First and foremost I want to congratulate Meredith Kessler on her win this weekend at Ironman Taupo 70.3.  Congrats to Meredith!  As you should would know from last week's interview with Meredith, she also had just won Ironman Arizona just a couple of weeks prior to the interview.

I want to thank Meredith Kessler for being on the show last week and answering my questions about Life Of A Triathlete: Race Preparation.  If you have already listened to that episode, you know that Meredith is awesome to talk to.  She is completely driven to share her knowledge, successes and failures with athletes, be they pros or age-groupers.   If you have not heard the interview, check out episode #50.  Meredith shares extraordinary detail on the things that have worked for her and the things that have not, from equipment, to gear, to nutrition and hydration, we cover a ton of ground.  Including "pee sticks"!

In the interview Meredith, on the topic of hydration, she recommends pee sticks that her nutritionist provides her to test her hydration leading up to a race.  I'm going to follow up with her now that Taupo 70.3 is over, I'll reach out to her and see if we can get our hands on these and test them out.  Khem called dibs on them so I'll have to share.  If I have to share, I'll expect Khem will also help us test these out and see how they work.  This is really fun and geeky stuff.

http://www.active.com/triathlon/articles/holiday-gift-guide-for-triathletes

  1. Xterra SUP
  2. Roka Aviators
  3. Misfit Speedo Shine 2
  4. Oakley Radar Pace sunglasses
  5. Tom Tom Spark 3
  6. Garmin forerunner 735xt
  7. Pearl bioviz
  8. And more

This gave me an idea.  I would like to hear from you as to what you think are the best triathlon related Christmas gifts you desire.  Either post it on FB or shoot me an email at Rich@MileHighEndurance.com and we'll discuss it on the show next week

Okay, let's get on with today's interview:

Today's interview is with John "Sherpa" Lacroix.  "Sherpa" John is founder of the Human Potential Running Series.  You can check it out at http://humanpotentialrunning.com/.  The Human Potential series is portfolio of trail races ranging from half marathon to 100 milers.  This is an interview that really took me by surprise.  John was a referral from a friend (ironically also named Jon) and I really did not know too much about this Sherpa and the HPRS until I started doing my interview prep.  Then, while talking to Sherpa John, I found myself really digging and getting into the what John's providing.  It isn't just an ultra series.  He is really selling grass roots experiences to help individuals discover themselves.  Here's a quote from the website.

Human Potential is the little voice in your head that dares you to dream it, moves you to do it and wills you to experience it.  It is unlimited.

I hope this interview captures you the way it did me.  Sherpa John is not just looking to create courses for every distance, he is looking to design trail courses the way some regard a Pete Dye course, such as the Ocean Course, Kiawah Island, South Carolina From <http://travel.cnn.com/explorations/play/worlds-ten-toughest-golf-courses-935176/>

You'll hear what John has to say about his course designs in the interview.  I think you know where I'm going with this, but suffice it to say the word "epic" comes up more than once I think.  Okay, well let's get into the interview with Sherpa John.

Dec 4, 2016

Welcome to Episode #50 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. 

Today's interview is with Ironman Arizona habitual champion Meredith Kessler.  Merideth is also co-author of the book Life of a Triathlete, Race Preparation.  We were able to catch up with Meredith on her performance in Arizona, her newish book and her plans for Taupo 70.3.

  • [00:00] Intro
  • [13:49] Meredith Kessler
  • [1:16:54] Wrap Up
Nov 27, 2016

Welcome to episode #49 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.   I'm Rich Soares with me ist Khem Suthiwan. 

  • [00:00] Intro 
  • [13:00] Interview with Bob Seebohar
  • [1:11:06] Sweat Rate
  • [1:22:00] 6 Ways to NYC Marathon
  • [1:25:20] Wrap Up

 

Today's interview is with Bob Seebohar.  Bob is Sport Dietitian/Author/Educator.  He is the owner of https://www.enrgperformance.com/ and author of Metabolic Efficiency Training (now in its second edition).

I've been trying to catch up with Bob and this interview is well worth the wait.  In this interview you will hear the many benefits of metabolic efficiency, including reducing the stress on the GI system when training and racing.   We cover a lot of ground in this interview and you will definitely come away from this weekend's interview with some insights into how to improve your general health and race performance.

Nov 20, 2016

Welcome to Episode #48 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.   I'm your host Rich Soares with co-host Khem Suthiwan. 

  • [00:00] Intro 
  • [06:09] David Warden
  • [48:18] Wrap Upn

Today's interview is with coach David Warden.   David is a competitive athlete, retired host of the Tri-Talk Podcast, and a highly respected coach.  He takes a very science-based approach to helping athletes Swim, bike and run faster.   We'll hear more from David shortly.  I'm ready to ease into light training and working on my bio-mechanics.  I suspect that I have room for improvement having seen my Swim Labs videos and feel that I have some flexibility issues that affect my run. This makes the interview with David particularly interesting to us.  Here's the interview.

Intro:

I'd like to introduce coach David Warden.  David is a competitive athlete, retired host of the Tri-Talk Podcast, and owner of David Warden Coaching.  Welcome back onto the show, David! 

A lot of listeners have heard our earlier interviews and many probably used to listen to you.  For those who are newer to the sport or podcasting, would you mind giving a litter review of your resume? 

Before we get in to the interview, I'd like to do a quick follow up to an interview we did 8 months ago.  Do you remember the rapid fire questions?

  • Tubular or Clincher?
  • Compression or No Compression?
  • 1-Piece or 2-Piece?
  • Wax or Shave?
  • Aero or ventilated?
  • Real food carbs or highly processed carbs? 

Questions:

Let me give the listeners a little background on how we landed on this topic.   I get a chance to talk to a lot of people who are new to the sport of triathlon and see themselves doing the sport for at least a few years.  The question I get asked is, where to start?  What is the best thing to focus on early in their triathlon career?  My feeling is the first priority with an athlete, especially a new athlete, is injury prevention through good bio-mechanics.

I know bio-mechanic development is something you have some perspective on, so I'm excited to have you back on to talk about this topic.  One of the things I'd like to do is make sure we have a definition of terms.  The term bio-mechanic development may mean different things to different people.  How do you define the term?

What's the Nature vs. Nurture score for bio-mechanics?  How much control do we have over what we were born with?

Last week we spoke to Dr. Nate Williams about functional strength/balance testing.  It would seem that functional testing or some other testing might be necessary to baseline an athletes bio-mechanics.  What, if any baseline assessment, do you like to do with your athletes? 

Okay, we've talked a bit about newer athletes.  I don't presume bio-mechanic development is only for new athletes.  Can we talk a couple of different cases that you have been presented with and how you have customized or integrated bio-mechanic development into their training.

How do we know good form when we see it?  Or, how do we measure it?  What quantitative tools do you use?

For those listeners who are curious, what are you doing in your coaching career now? 

Are you working on any big projects (eg James Lawrence 50 IM dist in 50 days)?

I wanted to talk to you about the NYC Marathon before we wrap up.  How did how your race in 2015 go?

Nov 13, 2016

Welcome to Episode #47 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. I'm your host Rich Soares with co-host Khem Suthiwan.

  • [00:00] Intro and NYC Marathon report 
  • [25:38] Dr Nate Williams
  • [55:46] Wrap Up

Today's interview:

Khem, today's interview topic is about being proactive about functional testing and addressing strength imbalances or flexibility issues.  How do you incorporate this topic into your coaching with athletes?

About the guest:   Nate has been helping me with a two lower leg issues this year.  In the spring it was a tight right calf.  More recently, it has been a tightness in my left shin area.  We've been discussing the importance of functional testing and strength balance.  I learned quite a bit about this personally when I rehabbed a meniscus repair a few years ago.

The interview is on sight.  There's a couple of spots where there's background noise, but those are brief so stick with it.   We do a brief discussion in his office and then move into the gym to perform a cursory functional test on me.

 

Nov 5, 2016

Welcome to Episode #46 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.   I'm your host Rich Soares with co-host Khem Suthiwan.  Today's episode is really going to be about the NYC Marathon and sharing the experience with you.  I am in New York City as we record this and Khem is holding down the fort in Denver.

Since our interview with MBE, I've been enjoying my 2 weeks in "taperville" as called it last week.  I did my 12 mile run as 5.7 and over distance pace and then the final 6 at my sub threshold pace with Tom Beal (the beer can trophy guy).    Sorry for the specificity of the 5.7, but Tom did not want to hear on the podcast that I ran 12 miles when I only ran 11.7. 

 

If you listened to the wrap up of last week's show you would have heard the summary of the marathon plan that I wrote and executed.  I want to make sure the folks know this was a plan that was unique for me and my goals and capacity to train for this marathon.  This plan was designed to take an athlete that has a decade of experience at long distance triathlon, marathon and ultra-marathon experience and transition them from short-course triathlon to marathon distance in less than 3 months.  For many athletes that ramp up might not be safe.  I would classify the plan I did as intermediate-advanced.  I will be making a Blog post with the basic tenets of the training plan and optional novice and intermediate, as well as an advanced plan versions.  The basic construct, including the combining of the L-S-D and Tempo runs in the Race Specific Preparation phase.  If you want to hear the description of the plan, please go check out the last 10 minutes or so of Episode #45.

Also in last week's show I mentioned some of our upcoming guests for "September" (yes, I said "September") but what I intended to say was November. Hopefully you all figured that out.  Still ahead in the month of November are interviews with:

Dr. Nate Williams

Performance Sport Chiropractic

Being proactive about strength imbalances and flexibility issues

Coach David Warden

Of David Warden Coaching and Tri Talk Podcast

Using the off-season to focus on technique and form

Dr. Bob Seebohar

Metabolic Efficiency Training

About the book Metabolic Efficiency Training and Testing

"Sherpa" John Lecroix

Human Potential Endurance

HPRS Race Series; growing sport of Ultra Running, and the necessary efforts to preserve the old school roots of the sport’s culture

Intro:

The guest interview on this week's show is a fellow NYC Marathoner, ultra-runner, yogi and good friend Bronwyn Morrissey.  Welcome onto the show Bronwyn.   Before we get into the discussion why don't you tell the listeners a little about your running background.

 

So Bronwyn and I met in our professional lives.  Bronwyn has been a business partner with Pulte Mortgage, and came out to watch and support the inaugural Pule Mortgage MBA Opens Doors 5K Fundraiser in 2014.  We got to talking about running and found that we had a similar passion.  Ironically 3 years later, both of us are given the opportunity to represent MBA Opens Doors Foundation at the NYC Marathon.  We are recording this week's episode from our hotel rooms in Manhattan.  The topic today is about the NYC Marathon in particular.  It is part "documentary", part "how to guide", and 2 parts "marathon training tips".

 

Before we get into the discussion on the NYC race in particular, why don't we take a minute or two to talk about the MBA Opens Doors Foundation, the work they do and the amount of money that we have helped raise for the Foundation.

  • Official mission from website
  • MBA Opens Doors Foundation covers the cost.  Every $1 donated goes to a family.
  • Number of families helped each year
  • Amount of money collected
  • # of athletes running for MBA Opens Doors

 

  • Discuss the experience of arriving in NYC and attending the Expo
  • About the number of runners and waves - http://www.nytimes.com/interactive/2015/10/30/sports/new-york-marathon-in-six-charts.html
  • Advice or Lessons Learned about navigating the NYC Marathon logistics 
  • Top Training Tips - The main focus of today's discussion is for Bronwyn and I to share some of our marathon training tips.  I had originally had this ambitions idea of each of us coming up with our Top 10, but realized after preparing the outline that we should probably stick to 2 or 3 each.   With that, we'll take turns sharing out training tips or advice for marathon preparation.
    • Bronwyn - training tip #1  - Moderation and 10% progression
    • Rich - training tip #1 Hydration and hydration systems
    1. This is such an obvious item that I don't feel I have to explain the basic reasons for hydrating, but I will with you some of the things that I have experienced in my training and some of my suggestions. 
    2. I am a heavy sweater and have struggled with keeping up my fluid needs in hot races in particular.
    3. Start practicing early in your training.  For me, on a mild temperature day (say 60 degrees), I would not typically take any fluid for a run less than hour.   In hotter conditions, say 75 degrees or hotter I will likely take 6-12 ounces with me.  As you begin your marathon plan, you should plan to practice drinking to thirst and to need.  A lot of experts recommend drinking to thirst, but I'll tell you my thirst sometimes gets overridden by stomach jostling and/or lack of focus.  There are times when I simply did not get thirsty and still ended up dehydrated.  There are various protocols you can follow to determine your fluid loss including weighing before/after and noting fluid consumed.
    4. Practice taking in 3-4 ounces every 15 minutes or 6-8 every 30 minutes.  As your training runs start to approach and exceed 3 hours, heavy sweaters are more likely to notice effects of dehydration which include insert effects of dehydration.
    5. Make fluid available and convenient.  If you are training with a group like Team in Training, you often will have supported training runs with nutrition and water provided for you at aid stations.  If you are not fortunate enough to have a supported training session, you need to bring your fluid with you.  I have used a number of different hydration systems including waist belts with bottles (Fuel Belt and Amphipod), handhelds (Amphipod and Nathan), and hydration packs (Nathan).  I personally have found useful applications for all 3 types.  I personally prefer my hand held for shorter distances and racing on occasion.  I use my Nathan pack for anything over 10 miles.  My least favorite are the belt and bottle systems.  It's too much effort to fill multiple bottle and I have limited success keeping all of my bottles on my waist and end up having to stop and pick up a bottle if and when it is not properly secured in its holder/holster.  My Nathan pack can hold 70 ounces of fluid.  The pack itself is light weight, breathable mesh, lots of pockets for food, sunscreen and other supplies, including toilet paper and a cell phone depending.
    6. Make sure you clean it right away.  Nothing will ruin a hydration pack faster than leaving sports drink in your pack and leaving it in a warm garage for a week.  Even if you want to get off your feet after a long run, you will want to empty out remaining fluid and wash with warm water and dish soap.  Be sure to run the warm soapy water through the tube and mouthpiece.  It should drain out with the assistance of gravity if you hold the nozzle below the pack and bladder.  Be sure to rinse and drain out thoroughly and enable it to dry well.  Be sure when draining, to also open the mouth piece and allow the water to drain out the tube.  I then ball up half dozen or so paper towels and insert them into the drained bag so to keep the plastic walls of the bladder from touching and allow airflow in and out of the bladder.  I then hang it upside down so it can dry before my next long run.  So there you go. 
  • Bronwyn - Tip #2 - yoga and rest
  • Rich - Tip #2 Consistency
    1. In order to get the most out of your training plan, you really want to be consistent about your training.  Keep in mind, the human body is an organism that responds to stimulus of stress and recovery.  To adapt, your body will recognize the training patterns and adapt accordingly.  If you are on a build phase, your body will recognize the increasing volume, expect and respond.  If you don't supply your body with a consistent and progressing load, the body will not respond to training it does not receive.  In fact it will regress.  Think of a plant that responds well to light, water and plant food.  Lets' say you are trying to grow a prize winning corn plant for a contest in the fall.  Would you intentionally rob it of light, water or  fertilizer for periods of time.  Probably not - you'd give it a steady supply of the stimulus it needs to grow.
    2. Plan ahead.  Make sure your figure out your real life constraints and work with a coach to design a plan around your life so that you don’t have competing priorities that rob you of the planned training. 
Oct 30, 2016

Welcome to Episode #45 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.   I'm your host Rich Soares and I'm here with co-host Khem Suthiwan.   We have Mary Beth Ellis on the show today and we'll be talking to her in just a bit.

  • [00:00] Intro Khem Suthiwan
  • [09:30] Mary Beth Ellis with Khem
  • [43:12] Marathon Plan and Upcoming Guests
  • [55:01] Wrap Up

It was great to get Mary Beth back on the show again.  She's been really great about sharing herself with us and as you heard we'll check in with her from time to time and see how she's doing with team Sutto and the next chapter of her adventure.  One of the things that MB had mentioned in the interview were the risks of racing on antibiotics.  I thought I'd do a little research of my own on the topic.  I found an article that talks about the side effects of exercising on antibiotics, including increased risk of tendon injuries, diarrhea, Cardiac arrhythmias, photosensitivity, and generally decreased athletic performance.  The article is posted on the Resources page of the Mile High Endurance website. 

In the intro I mention that I would provide a summary of the marathon training plan that I wrote for myself and that's what I'm going to do here.  [Description of plan]  So that's that plan that got me to this point.  We'll see how next weekend goes.  I'd like send a big thank you to my friend Kathleen Romalia who has been running with me the past few weeks.

Upcoming guests and shows:

  • Next week we'll be recording from NYC before the marathon.  I'll be interviewing one of my friends and fellow MBA Opens Doors runners, Bronwyn Morrissey.
  • One of my beliefs about running, is that you should take steps to prevent injury or you will ultimately end up with an overuse injury or worse.  Another belief is that people should and can enjoy running.   I talk to a lot of people who don't enjoy or don't think their body is designed to run.  Hogwash!  I would argue that many people who say that running is too hard or they are not "able to" run, that they could if they had the right balance, strength and form.  All of these things can be assessed and trained.  To talk to us about strength and balance assessments to see where an athlete may have imbalances in functional strength or weak stabilizing muscles, which can lead to injury.  We have an interview with Dr. Nate Williams of Performance Sports Chiropractic coming up.  Dr. Williams has been helping me rehab some tight spots during my training.  He and I have a similar philosophy.
  • David Warden on form and technique training in the off season.  About David
  • Bob Seebohar on Metabolic Efficiency and his book on the subject

So lots of great stuff coming up.  If you haven't already liked the MHE Podcast on Facebook or followed @milehighpodcast - go do it now.  I put posts out about new episodes, but also requests for discussion.  I'll announce upcoming guests on Facebook and ask for you to pose your questions.  I'll try to get those answered for you in the interview.

Well I guess we should wrap up.  We'll be with you next week from the Big Apple.  Until then - stay tuned, stay informed, and enjoy the triathlon journey!

Oct 23, 2016

Welcome to Episode #44 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.   I'm your host Rich Soares and I'm here with co-host Khem Suthiwan.

  • [00:00] Intro 
  • [09:40] Schoolyard Cross and Clint Bickmore with Khem
  • [17:52] Interview with Chris Soden
  • [1:00:01] Wrap Up

We have a different show for you today.   This week's guest interview is a follow up with Chris Soden at the Denver Fit Loft.  We'll do the set up on that in just a bit, but first let's talk about why this show is a little different.  We are out of the recording studio and recording on site at the SchoolYard Cross: Dawson School in Lafayette CO.

Interview Setup: 

As you may recall from episode #39, Chris invited me into the DFL for a Retul "New Bike Fit".  In that episode we wanted to take the listener through the experience and hear the power of a good fit.  We used the Retul system, coupled with Chris' expertise and found the optimal position (my 3d picture in space) for my riding goals, comfort, etc.  The next step was for Chris to go do some research on bikes that could support my position well for the budget that I have in mind. 

The interview today is designed as the follow up discussion that any athlete would have with Chris or their Retul fitter.  Chris will go through is process for identifying appropriate bikes for me and why.

Looking ahead to upcoming interviews, we have a number of folks that are scheduled including Mary Beth Ellis, coach David Warden of DW Coaching and the Tri Talk Podcast.  Next weekend is the show before the NYC Marathon, so we'll be talking about my pending trip.

As always - Stay tuned, stay informed, and enjoy the triathlon journey!

Oct 16, 2016

Welcome to Episode #43 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.   I'm your host Rich Soares and I'm joined by co-host Khem Suthiwan. 

[00:00] Intro and about today's guest interview Guest Intro, Kona reflections and NYC Marathon prep 

[16:22] Interview Dr. Jason Karp, author of The Inner Runner

[54:07] Post Interview Summary, Coaching Discussion "off season skill focus" and wrap up

Also mentioned:

303 Cycling

Aero Edge

Roka

School Yard Cross

Lance Panigutti

Without Limits

Training Peaks

Boulder Body Worker

Infinit Nutrition

Audi Boulder

D3 Multisport

Coeur

Endurance House

Rudy Project

Swim Bike Run

Denver Fit Loft

 

 

 

Oct 9, 2016

Welcome to Episode #42 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.   I'm your host Rich Soares and I'm excited to bring you a great show with my co-host coach Billy Edwards.

  • [00:00] Intro 
  • [23:32] Interview
  • [1:09:49] Wrap Up

 

Guest: Clare Gallagher is the 2016 Leadville 100 women's champion. Not only is she this year's champion, she also has the second fastest time for a woman in the history of the race, behind Ann Trason’s 1994 record of 18:06:24.  She is a recent graduate of Princeton, moved to Thailand where she has been doing humanitarian work and founder of earthraging.org.

Summary of the 2016 Ironman World Championship and discussion of the top pro finishers.

Also mentioned:

  • Sugarland band
  • Dr. Nate Williams of Performance Sports Chiropractic
Oct 2, 2016

Welcome to Episode #41 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.   I'm your host Rich Soares and I'm excited to bring you a great show with my co-host coach Khem Suthiwan.

  • [00:00] Intro 
  • [31:57] Interview with Danny Dreyer
  • [1:20:19] Wrap Up

This episode is coming out the first weekend of October.  If it hasn't felt like autumn yet, it will soon.  The race calendar in the northern hemisphere are dwindling as we head into the off season.  Just as April was a great time to nail down your northern hemisphere race calendar, now is a great time to start thinking about your key races and goals.  With your "A" race and goals in mind, you can then start to build your training strategy.  Notice I did not say training plan.  Now before I go too much farther, I want to acknowledge that I’m using TrainingPeaks when I do my Annual Training Plan.  There are a number of links on the MHE website to Training Peaks articles and videos on ATP and training concepts.

Before I design a training plan, I first want to start with my strategy.  Before I develop a strategy, I want to know what I want to achieve and when (what is my “A” race and when).  This tells me what level of fitness I have to have, and the skills required to meet the challenge, and the climate I need to be prepared for.  (Eg, type of race and skill - ultra marathon v duathlon v triathlon; climate and course – IM Whistler v Cozumel) – THIS IS THE REQUIREMENTS INPUT TO THE STRATEGY

Obviously I next need to take stock of my current level of fitness and where I am in my existing (2016 Annual Training Plan).  I will typically wait until my race season is over an I’m in my Transition Phase. 

I will use my Performance Management Chart (assuming all of my data is in Training Peaks) to assess where my current fitness level is at.  I also need to take stock of my strengths and weaknesses and compare my skills balance sheet to the demands of the event and environment of my key races.  What are the gaps?  What are my highest leverage assets?  What do I need to work on in the off season?  - THIS IS THE CURRENT STATE INPUT TO THE STRATEGY

THEN COMES THE STRATEGY.  When I do the math of X (Requirements) – Y (Current State) = Z (list of gaps).  Okay, if you haven’t already started creating lists and you are in a place where you can write or type something down.  Start doing this with me.  Create the X list of requirements (the A race, the distance, the skills, etc).  Create the Y list of current state (your current fitness, skills, limiters, etc).  

 Let’s add to this a list of Constraints and Risks.   That’s right, list out the things that are your priorities outside of your racing and training.  Write down your commitments to work and work schedule constraints.  What are the constraints from a weather perspective?  This is obviously geared mostly to listeners in the northern hemisphere, but there are big differences in daylight duration and weather depending on where you are in the N hemisphere, right?  How does that play in to your available time to train?  Holidays?  Family commitments?   Okay you get the idea.

The other questions I want to answer are what is the safest, life-suiting and effective way to reach your goal.  So if we do the math X (requirements) – Y (current state) = Z Gaps / divided by Constraints and you’ve got a good set of things that inform your strategy.  Now comes the question of what are the best things to work on during the off season?  Should you work on deficient skills in the off season?  Should you build a big base in the off season?  Should you work on increasing your fitness and FTP in the off season? 

I’d like to ask you to think about these questions and this equation over the coming week and next week pick up the discussion with one of my coaching friends and talk about how to put together your strategy, including the question about whether or not a periodized plan or a reverse-periodized plan is best for you.  On that point, I again suggest you go to www.milehighendurance.com and go to the resources page to see the links to specific TrainingPeaks articles.  I would also encourage you to listen to the interview with coach David Warden in episode #18 on the Episodes page.  The David Warden interview is about 18 minutes into the episode.  In that interview, David Warden explains the difference of the two methodologies and this will be a foundation for our “lessons in endurance training” discussion next week. 

Sep 25, 2016

Welcome to Episode #40 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 Rich Soares and Bill Plock bringing you another weekend of triathlon fun and information.

In today's show we bring you an expert in the running industry.  Danny Abshire, founder and President of Newton Running joins us to talk about running form, the requirements athletes have for running shoes, and the engineering of the Newton running shoe.

  • [00:00] Intro with Bill Plock
  • [19:26] Danny Abshire (Newton Running) Interview
  • [1:14:53] Wrap Up 

Obvious Mentions:

  • Danny Abshire
  • Newton Running

Also Mentioned:

  • Audi Boulder
  • Chi Running
  • Danny Dreyer
  • Dr. Jason Karp
  • Endurance House
  • Gear Fisher
  • Infinite Nutrition
  • Ironman Word Championship
  • Polar Bottle
  • Google
  • GoreTex
  • Poke Mon Go
  • PolarTech
  • Roka
  • Rudy Project
  • Team Snap
  • Training Peaks

 

Sep 25, 2016

Welcome to Episode #40 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 Rich Soares and Bill Plock bringing you another weekend of triathlon fun and information.

In today's show we bring you an expert in the running industry.  Danny Abshire, founder and President of Newton Running joins us to talk about running form, the requirements athletes have for running shoes, and the engineering of the Newton running shoe.

  • [00:00] Intro with Bill Plock
  • [19:26] Danny Abshire (Newton Running) Interview
  • [1:14:53] Wrap Up 

Obvious Mentions:

  • Danny Abshire
  • Newton Running

Also Mentioned:

  • Audi Boulder
  • Chi Running
  • Danny Dreyer
  • Dr. Jason Karp
  • Endurance House
  • Gear Fisher
  • Infinite Nutrition
  • Ironman Word Championship
  • Polar Bottle
  • Google
  • GoreTex
  • Poke Mon Go
  • PolarTech
  • Roka
  • Rudy Project
  • Team Snap
  • Training Peaks

 

Sep 17, 2016

Welcome to Episode #39 of the Mile High Endurance podcast, I'm your host Rich Soares.   Mile High Endurance is your weekly connecting to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.   Today's episode is co-hosted by Bill Plock of 303 Triathlon and the feature guest is Chris Soden of Denver Fit Loft.  We are out of the studio and down at the Denver Fit Loft recording full "new bike fit" service. 

In today's episode Bill and I do some catching up including his race with 106 West Triathlon (9000 feet elevation) by Human Movement, local races and 303 Triathlon's preparation for Kona.   We also learn Bill's favorite number.

Rich celebrates the six month anniversary of the Mile High Endurance Podcast and thanks all of the guests who have given their time to the show.  Rich also gives an update and a "lessons learned" from last week's marathon training.

  • [00:00] Intro with Bill Plock
  • [23:15] Chris Soden of Denver Fit Loft and fitting services
  • [38:25] Baseline Fit
  • [53:10] Retul Analysis
  • [1:05:14] Form Tips
  • [1:09:00] Zinning the Fit Bike
  • [1:16:47] Wrap Up

 Obvious Mentions:

  • 303 Triathlon
  • Denver Fit Loft

 

Also Mentioned:

  • Human Movement
  • Without Limits
  • Ironman World Championship
  • Danny Dreyer
  • Chi Running
  • Danny Abshire
  • Newton Running
  • Dana Philipps
  • Khem Suthiwan
  • RMTC Rocky Mountain Triathlon Company
  • Rudy Project
  • Infinite Nutrition
  • Training
  • Audi boulder
  • Coeur
  • D3 Multisport
  • Endurance House
  • Roka
  • Tim Hola
Sep 11, 2016

 

Episode #38

[00:00] Intro with Khem Suthiwan

[22:45] Coach Billy "The Kid" Edwards

[58:22] Wrap Up

Welcome to Episode #38 of the Mile High Endurance podcast, I'm your host Rich Soares.   Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  Joining me again as co-host is coach Khem Suthiwan.

We are recording today's show onsite at TriBella Sports, home of TriBella, Colorado Triathlon Company and the Denver Fit Loft.

Also Mentioned:

2XU
Joanna Zeiger

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