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:
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Upcoming MHE Interviews | MHE upcoming interviews:
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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
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Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
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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! |
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.
Please support the brands that support the show and our listeners.
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!
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.
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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.
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!
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
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.
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.
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!
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.
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
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!
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.
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!
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:
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!
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:
Amanda Stevens can be contacted at the following:
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!
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.
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.
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
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.
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.
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.
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.
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.
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?
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?
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.
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.
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.
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.
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:
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!
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.
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!
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
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.
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:
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.
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.
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.
Obvious Mentions:
Also Mentioned:
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.
Obvious Mentions:
Also Mentioned:
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.
Obvious Mentions:
Also Mentioned:
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