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Mile High Endurance Podcast

Mile High Endurance Podcast 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 Endurance 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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May 23, 2020

Happy Memorial Day weekend!  In today's show we have Chris Anthony perhaps most known for being a professional skier in the Warren Miller movies is joining us to talk about a host of topics, but the one that might surprise you the most is that he was just as likely to have made a professional career as a cyclist.  We are also going to talk about how his cycling background led him to create the biggest Prim funding than pretty much any pro female race at the Colorado Classic.  We'll also cover how he is using the history and story of the 10th Mountain Division to help teach kids history in a fun and exciting way.  

Thanks to last week's guest Colin Laughery.  That was a blast of an interview and the Garage Talk was great too.  In the Garage Talk Colin was wearing a t-shirt with the phrase "The Swim Is Cancelled" on it.  I wanted to get one for myself (and as presents for some family members who happen to be triathletes).  I googled it and was led to a company called The Swim Is Cancelled.  Huge shout out to Nate Ballard at The Swim Is Cancelled for a great list of fun products (tees, hoodies, stickers, patches) with captions like the aforementioned, "I Pee On Bikes", "Zone 2 is a Lie", and more.

 

Sponsor UCAN:

Don't forget your UCAN and don't forget the Hydrate sale will go from the 18th (Monday) through Sunday (24th)

UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®, which has helped thousands of athletes eliminate GI distress and prevent the bonk. Use in your training to fuel the healthy way and recover quickly!

 

Interview with Chris Anthony:

  • Cool hearing the life story and all of the experiences our guests have.  Chris at a Summer camp in Copper watching the Canadians and 7-11 team training in 1976 and how he wanted the thighs.  Then of chasing Andy Mill up Freemont Pass and Chris' Dad chased him down.
  • Got on a Pro Am team.  Lived at the Olympic Training Center.  Thought he was going to be a bike racer. 17 years old kicking ass at everything.  Climbing real well and staying with top guys.
  • What a past, deep sea fishing in Hawaii, flow fishing in Montana with Greg LeMond
  • Hopefully Chris can get us in with @GregLeMond
  • Bridging education though sport in the story of the 10th Mountain Division and the Climb to Glory movie.  You'll have the trailer as this week's video of the week
  • The whole story about how he met Greg LeMond, how he crashed speed skating in Minneapolis breaking Greg's arm just before the world championships
  • Slaying the badger - American Greg Lemond helped teammate Bernard Hinault, The Badger, win the Tour de France as teammates. In 1986, it was supposed to be LeMond's turn, but would it be? It was a turning point in cycling.
    • Bernard Hinault (pronounced [bɛʁ.naʁ i.no]; born 14 November 1954) is a French former professional cyclist. With 147 professional victories,[1] including five in the Tour de France, he is often named among the greatest cyclists of all time.
  • Chris Anthony's Youth Art Contest.  Kids Submit your 10th art
  • Learn more at https://www.chrisanthony.com/

 

What's New in the 303:

Check out the upcoming Garage Talks with Megan Hottman AKA The Cyclist Lawyer and Todd Lytle President of the Rocky Mountain Tri Club.

Open Water Swimming: Grant Ranch closed, but Chatfield will be open for swimming.  See COMSA for more information.

 

Endurance News:

INAUGURAL COLLINS CUP TRIATHLON TO TAKE PLACE EXACTLY ONE YEAR FROM TODAY ON MAY 22, 2021

The Professional Triathletes Organisation today announced that the new date for the inaugural Collins Cup will be exactly one year from today – on the 22nd May 2021.

The race, which was originally scheduled for 29-30th May 2020 but could not go ahead due to the Covid-19 pandemic, will now take place on the new date of 22nd May 2021 - the same weekend as The Championship 2021.

 

Video of the Week:

Climb to Glory Trailer

 

Upcoming Interviews:

I have been wanting to talk share some of the things I've been learning on the UCAN webinars that Matt Bach has been having over on the UCAN Instagram page.  If you are following @genucan you know what I’m saying.  They are really educational.  He explains the science of why it works so well as a fuel that doesn't spike your blood sugar, some of their newer bars and protein tubs, UCAN recipes and more.

 

Closing:

Thanks again for listening in this week.  Please be sure to follow us on social media including @303endurance and @milehighendurancepodcast and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it!

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

May 16, 2020

You may have seen the “303 Garage Talk” a few weeks ago with pro triathlete and Boulder native Colin Laughery.  The discussion on the Garage Talk was Colin's take on current events. It was a great interview and in talking about how it's impacting things with his training and family life.  I sent him a message about how much I enjoyed that interview that about 6 text exchanges later we decided to jump on a call and chat about having him on the podcast.  We are going to know the most real and perhaps most humble pro in the sport, Colin Laughery

Also in today's show:

  • A New COVID Wave - A Wave Of New Runners
  • What's new in the 303 - Sam Long Everesting,
  • Endurance News - Ironman WC moved to Feb
  • Videos of the Week

 

Sponsor UCAN:

My Chocolate Energy + Protein Tub has arrived!

Hydrate sale will go from the 18th (Monday) through Sunday (24th)

UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®, which has helped thousands of athletes eliminate GI distress and prevent the bonk. Use in your training to fuel the healthy way and recover quickly!  

 

Interview with Colin Laughery:

When I spoke to Colin about doing the podcast we batted around some ideas.  I had thrown out A) Pro Gossip B) Coaching Topics or C) Deep Dive on Colin.  He replied and asked me what is it I think of when I think of Colin.  I replied with something like everyone had a brand.  I told him it was his "regular guy", what you see is what you get, humble guy.  He's not the pro in a Speedo, even though that's a part of it.  You're going to hear how he started the sport of triathlon in 2003, how he met his wife Beth in transition area in 2007.  Here's the Earth Day Kid Colin Laughery.

https://www.earthdaykid.com/

 

COVID Prompting A Wave Of New Runners:

We are all making a lot of changes these days and finding how to work, socialize and exercise in new ways.  Thankfully we live in an age of technology where we can work together through online platforms like Teams and socializing on Zoom.  When it comes to exercise, that's changed too. Home gym setups have been trending and yoga, Pilates and other fitness studios have gone virtual on the same platforms we work and socialize on. 

For those who just can't do another hour on your laptop or tablet and feel the call to be outside in fresh air, you may be searching for a fitness program that get you outside like riding a bike or running.  For those taking up running again, or perhaps for the first time, I'd like to share some tips and best practices to make you a successful runner. Before we go any further, let's

Let me begin by contrasting the best practices against a backdrop of the most common mistakes that runners make that lead to frustration and failure and ultimately to their new fitness hobby running into a ditch.  The good news is that the list is short:

Avoid:

1) running too hard (too often)

2) increasing volume/distance too fast

3) being inconsistent

4) old or inappropriate shoes 

 

What's New in the 303:

Sam Long Everest Accomplishment on Lee Hill/Deer Trail

Sam Long "Everested" Lee Hill/Deer Trail yesterday. Up and down 15 times, 29,219 feet, 133 miles. Ride time was 10 hours.

BRAC Town Hall

  • What other kinds of biking are people doing since they are not racing

 

Endurance News:

IRONMAN ANNOUNCES 2020 IRONMAN WORLD CHAMPIONSHIP AND IRONMAN 70.3 WORLD CHAMPIONSHIP HAVE BEEN POSTPONED DUE TO IMPACT OF COVID-19 PANDEMIC

TAMPA, Fla. (May 14, 2020) – IRONMAN today announced in conjunction with host city partners and authorities in Hawai`i, United States and Taupō, New Zealand, that due to the impact of the COVID-19 global pandemic, the 2020 editions of the IRONMAN® World Championship and IRONMAN® 70.3® World Championship cannot take place on their originally scheduled dates. The IRONMAN World Championship will now take place on February 6, 2021 returning to its historic original race month and marking 40 years since it first took place in Kailua-Kona on the Island of Hawai`i. While a new date for the IRONMAN 70.3 World Championship has not yet been determined, teams are working diligently with local and national officials and authorities to secure a date for early 2021.

IRONMAN has been closely monitoring the situation and guidance by the Hawaiian and New Zealand governments regarding mass gatherings, border and travel restrictions and other COVID-19 related issues to assess the feasibility of hosting the 2020 IRONMAN World Championship and 2020 IRONMAN 70.3 World Championship. Additionally, as the global COVID-19 pandemic continues to impact events around the world, both world championship events have seen a majority of their respective qualifying events postponed or unable to take place in 2020, impeding the ability to produce and host truly competitive world championship events. Based on these factors and circumstances beyond our control, coupled with a mission to give athletes and communities as much preparation time as possible, it is clear the world championship events cannot proceed as planned in October and November, respectively.

Similar to 1982, there will be two editions of the IRONMAN World Championship in a single year (February and October) to accommodate athletes who qualify during the 2020 and 2021 seasons.

Functional Threshold Power (FTP) and How to Use It

The key to using threshold in your training is first establishing an accurate functional threshold power, your own unique FTP, from which to build your training zones. While a coach can help you understand and use power most effectively, you can also perform a basic field test to get started with finding your FTP.

The most popular and well-established FTP test is the 20-minute time trail popularized by Hunter Allen. This test is easy to execute on your own in your home.

 

Video of the Week:

Garage Talk #9: Dave Towle

 

Upcoming Interviews:

Chris Anthony perhaps most known for being a professional skier in the Warren Miller movies is joining us to talk about a host of topics including Colorado Classic, his connection to the 10th Mountain Division, Chris Anthony Youth Initiative Project and of course skiing

Closing:

Thanks again for listening in this week.  Please be sure to follow us on social media including @303endurance and @milehighendurancepodcast and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it!

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

May 9, 2020

This week we caught up with professional triathlete Sam Long to chat about the KOM pins that he's been knocking down, see if we can help him pick his next KOM and what else he's got planned in his training.

Also in today's show:

  • What's new in the 303
  • Endurance News
  • Video of the Week

 

Sponsor UCAN:

My Chocolate Energy + Protein Tub is on the way along with a FREE SAMPLE: Chocolate Almond Butter Bar.  Last night I had my coaching session with Matt.  He had a rest week and went on a 4 day hiking and camping trip and he had just received his first order of the Lemon Lime UCAN Performance.  He said it kept him well fueled    UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®, which has helped thousands of athletes eliminate GI distress and prevent the bonk. Use in your training to fuel the healthy way and recover quickly!

 

Interview with Sam Long:

He's always had an aptitude for high volume and in the past year has really shown that he's more than diesel engine on the bike.  Sam Long (AKA the BigUnit), at age 24, shows a bright future for American long-distance racing. He has already won an Ironman, two 70.3's, a marathon, and is a CO State TT champion.  

Facts about Sam:

  • 6' 4 Inches tall
  • 175  Lbs
  • 2 Triplet brothers
  • 225 Longest solo bike ride in a day
  • 18 Age when he completed his first IM
  • 304 Avg Watts for an IM bike leg
  • 450 Calories per hour in an IM
  • 1 kg is the largest donut he's eaten

Post Interview:

– Rides must only focus on one hill or mountain per ride (e.g. you can’t base yourself in one location and ride multiple hills). You cannot ride different routes on the same mountain. If there are 4 routes, that means there are 4 possible ‘everestings’ (think of it like the North and South face of Everest).

– Rides cannot be loops. The descent must be via the same road unless you are prevented from doing so (e.g. one-way street or one-way trail). This is to prevent kinetic gain sometimes afforded by a loop, or an ‘easier’ descent.

– Rides must be full ascents each time (Strava segments or the accepted ‘traditional’ climbing route will generally be the best guide for this. You can’t commit to a combination of full and half laps). Acceptable is a shorter segment of a climb if it is recognised in its own right. If in doubt, ask.

  • Ryan Bolton is a US Olympian from Sydney 2000, an Ironman champion, and now coaches elite runners (like Caroline Rotich, winner of Boston Marathon 2015) and triathletes (like Ben Hoffman, 4th in Kona 2019).
  • The next KOM is going to be one of:
    • Lookout Mountain
    • Pikes Peak
    • Mountain Evans
    • Squaw Pass
  • Argon 18 is the same bike Crowie rides

 

 

What's New in the 303:

 

Roll Massif Updates Schedule, Elephant Rock Moves to Oct. 11th

Triple Bypass moves to Sept. 26th

We’ve been working closely with state and city officials on where things stand with COVID-19 and our event. While we had hoped that July 11-12th would go on as planned, the Town of Avon has officially pulled our permit for hosting our finish on those dates.

Endurance News:

Why It Still Might Not Be Safe to Return to Lap Swimming

So as the virus starts to (hopefully) slow down, maybe a return to the pool could be possible for those longing to dive in and be immersed in that environment on a hot summer’s day. But according to a recent report from The Mercury News in San Jose, California, it might be harder than originally thought to social distance in a public pool.

“There’s more and more research showing that coronavirus can be spread even more than six feet when people are vigorously exercising like running or swimming,” Contra Costa County’s Health Officer Christopher Farnitano said in a video interview posted by the county. “There’s a concern that even if someone is swimming in their own lane, when the person is right next to them is breathing heavily, they could be exposed. It’s hard to maintain that kind of social distancing in a public pool.”

 

Video of the Week:

Warren Miller Legend, Chris Anthony Highlights Package

 

Upcoming Interviews:

Pro triathlete, Colin Laughery is going to join us and give us a real transparent look at his life, being a pro, a husband and dad of two.

Chris Anthony perhaps most known for being a professional skier in the Warren Miller movies is joining us to talk about a host of topics including Colorado Classic, his connection to the 10th Mountain Division, Chris Anthony Youth Initiative Project and of course skiing.

Closing:

Thanks again for listening in this week.  Please be sure to follow us on social media including @303endurance and @milehighendurancepodcast and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it!

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

May 1, 2020

Our guest today is time trial and track cycling specialist Kyle Pitman and Paralympic 2021 athlete.  More on his story in a minute. 

Also in today's show:

  • What's new in the 303 including a new KOM on a stretch that all the pros ride in Boulder "36 to Ward"
  • Endurance News including a PTO announcement about the Challenge Daytona prize purse
  • Video of the Week - yes we have two again this week

 

Sponsor UCAN:

UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®, which has helped thousands of athletes eliminate GI distress and prevent the bonk. Use in your training to fuel the healthy way and recover quickly!

 

 

Interview with Kyle Pitman:

Kyle competed as an NCAA varsity athlete rowing for the United States Naval Academy. After graduating from Navy, Kyle was commissioned as an officer in the Marine Corps. During his two tours in Iraq, he suffered multiple stress fractures in his feet, carrying weapons, heavy packs, and jumping off of moving vehicles. Like a true Marine, he toughed it out so he could stay with the men and women of the First Marine Division. After several years of dealing with issues in his feet, he eventually began to notice significant pain in his hips. The orthopedist who first examined him had to double check his identity because he was certain he was looking at an Xray of a 75- year-old.

In early 2010 while an instructor at the Naval Academy and racing for ABRT, Kyle and some fellow military cyclists  decided to found 4Mil, a non-profit with the goal of breaking the Race Across America record while raising money to support wounded Veterans.  After a consultation with a classification specialist, Kyle felt confident enough to sign up for Paracycling Road National Championships in Augusta, GA in 2018, where he was officially evaluated by USOPC classifiers. He received his provisional C5 classification and was allowed to race. A second classification at Paracycling Track National Championships in December 2018 made his classification permanent.

Selection to Team USA would fulfill a lifelong dream to represent the United States in a different way. The opportunity to push myself and compete in that arena against the best in the world is incredible. 

 

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show.  iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you!  Save 25% on all products right now.  Go to www.ikorlabs.com for more details.

 

What's New in the 303:

When the Hometown Boy Becomes the Hometown MAN!

Sam Long's previous best for 36 to Ward was a 1:02:56 (no idea how long ago).  The previous KOM was held by Paul Hartner with a time of 55:11.  Sam Long announces he's going for the KOM and does a sponsor give away for Iced chains, a cassette and a headband for the best guesses at what his time will be.  I guessed 55:05 or something like that.  He takes the 36 to Ward KOM in 53:11 breaking the previous KOM of 55:11 by 2 minutes!  WTF!  He even changed his hometown on Instagram to Ward.  

KOM Wish List for Sam Long

  • Lookout Mountain
  • Flagstaff or Superflag
  • Sunshine Canyon
  • Deer Creek / High Grade
  • Pikes Peak
  • Mountain Evans
  • Squaw Pass
  • Independence Pass
  • St Vrain Canyon

 

John Denver and Road Bikes. The Rodney Dangerfield’s of both Deserve Respect. And Here is Why.

Now to the Road Bike; is it destined to follow a John Denver cassette tape into obscurity? Become a legend it wasn’t? Now, throw in a million new Front Range residents, stoned, texting cousin Vinny in Newark on a shoulder-less road system built after WWII and what could possibly go wrong?

 

Endurance News:

CHALLENGENORTHAMERICA, USA TRIATHLON AND THE PROFESSIONAL TRIATHLETES ORGANISATION TO PARTNER AT ICONIC CHALLENGEDAYTONA RACE IN DECEMBER

USA Triathlon and the Professional Triathletes Organisation have joined forces with CHALLENGENORTHAMERICA to be part of its iconic CHALLENGEDAYTONA race at Daytona International Speedway on December 4th, 5th and 6th.  The three-day triathlon festival will attract athletes from around the world to compete at the “World Center of Racing ®” and will feature an array of different events, including age-grouper sprint and middle-distance events, junior challenges, a Pro-Am relay and will culminate with a PTO Middle Distance World Championship Race with a $1,000,000 prize purse for the world’s top professional triathletes.

 

https://303cycling.com/crosswalks-and-bikes-dont-assume-anything-avoid-them-in-most-cases/

Being in a crosswalk on a bike is not a very safe place to be. Mitch Westall has had a bit of a nightmare after being hit in one and has learned a lot about the rules of a crosswalk. Bottom line, don’t assume anything. On July 16th, 2019, while riding my bicycle over the crosswalk onto the Lone Tree C‐470 trail, I was hit by a car: a direct impact to my rear wheel. The driver had stopped with the front of her car in the middle of the crosswalk for eight seconds, before I cautiously rode in front of the car. I was slowly proceeding forward when the driver pulled forward and hit me. After being hit, the driver stopped, and I asked her why she hit me. The 68 year‐old driver responded that she had never seen me and was coming back from lunch. I called the police and awaited their help. Their response was to issue me a ticket and to wish the driver a safe passage home. A cyclist has absolutely no legal right to rise in a crosswalk; in essence, the oblivious driver had every right in the world to hit me.

 

Video of the Week:

303 Garage Talk #6: Pete Piccolo 

OPTIMIZE Total Body Home Workout with Personal Trainer Chris Kim

 

Upcoming Interviews:

Pro triathlete, Colin Laughery is going to join us and give us a real transparent look at his life, being a pro, a husband and dad of two.

 

Chris Anthony perhaps most known for being a professional skier in the Warren Miller movies is joining us to talk about a host of topics including Colorado Classic, his connection to the 10th Mountain Division, Chris Anthony Youth Initiative Project and of course, skiing.

 

Closing:

Please support our sponsors. We really think these are amazing products.  Check them out at  https://milehighendurancepodcast.com/sponsors.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Apr 25, 2020

Your journey today is going to be a trip down Ironman Lane with Matt Miller of BASE Performance. Matt has been in triathlon from very early in the sports history. To this day he trains with pros in Boulder, has guided several VI athletes to Ironman finishes, has modeled for IRONMAN cologne, and as the owner of BASE Performance is going to give us a really transparent look at how COVID-19 is impacting the sports nutrition business segment.

Also in today's show:

  • What's new in the 303
  • Endurance News
  • Video of the Week

 

Sponsor UCAN:

We're not racing yet. This is a great time to try new nutrition in your training, something that is completely different than other sports nutrition out there. Use code MHE2020 for 15% off at generationucan.com, or try the

 

Interview with Matt Miller:

  • President of BASE Performance
  • Visually impaired athlete guide
  • IRONMAN cologne model
  • Triathlon historian
  • Favorite quote "Every Saint Has A Past....Every Sinner Has A Future" -- Oscar Wild --

 

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 25% on all products right now. Go to www.ikorlabs.com for more details.

 

What's New in the 303:

Ride The Rockies Postponed To June 2021

Every June, we look forward to hosting more than 2000 riders from around the world to explore the Colorado Rocky Mountains by bicycle. Unfortunately, after evaluating the current situation surrounding COVID-19 and the need to maintain the safety of our riders, we have made the difficult decision to postpone the 34th Annual Denver Post Ride the Rockies until June of 2021.

 

Shawn Ferrell, “Closest Thing to Sitting in Captain’s Chair of the Enterprise”

Executive Director of the Bike Racing Association of Colorado (BRAC), Shawn Ferrell, joined 303 Garage Talks this past week. He offered his views on the current state of racing in Colorado and some visions of the future of BRAC. But we also learned more about Shawn and stories from being an official for major professional bike races in 44 countries.

 

Endurance News:

The Only Equipment You Need for a Solid Shelter-at-Home Workout

Can't get to your gym or favorite boutique fitness studio? Get your fitness on at home. Any well-appointed home gym should have these essentials. With gyms and boutique fitness studios temporarily shuttered due to the coronavirus, people are having to get their fitness on in the comfort of their own home. Good news: It's a membership-free situation that gives you the flexibility to work out whenever you want. But unless you're, say, the co-founder of Equinox Fitness with the most insane home gym we've ever seen, you likely don't have all the high-end dedicated fitness equipment needed for a state-of-the-art sweat sesh.

 

JESPER SVENSSON (SWE) VICTORIOUS DURING THE MEN’S IRONMAN VR3 PRO CHALLENGE

Four professional men capped off the third edition of the IRONMAN® VR™ Pro Challenge by taking to the virtual bike course and going head-to-head in a sprint distance race simulation. It was Jesper Svensson of Sweden victorious in a tight race.

Utilizing Official Virtual Cycling partner ROUVY’s augmented reality to race, the four professional men of Svensson, Igor Amorelli (BRA), Kyle Buckingham (ZAF), and Cody Beals (CAN) all conquered two laps on the 20km virtual bike course. Svensson completed the two laps of the sprint distance simulation in a time of 53:29 including the day’s fastest lap of 26:34 to take the win. Buckingham finished in second place with a time of 55:18 while Beals took third position with a time of 55:54. Amorelli rounded out the four just 12 seconds behind Beals, clocking a time of 56:06.

The full broadcast of the men’s IRONMAN VR3 Pro Challenge can be viewed, HERE.

Professional men’s results:

 

 

LAP 1

LAP 2

TOTAL BIKE TIME 

1. Jesper Svensson

SWE  

00:26:34

00:26:55

0:53:29

2. Kyle Buckingham

ZAF  

00:27:23

00:27:55

0:55:18

3. Cody Beals

CAN  

00:28:01

00:27:53

0:55:54

4. Igor Amorelli

BRA  

00:27:31

00:28:35

0:56:06

 

Video of the Week:

Matt Miller in the Ironman Cologne Commercial

Avon Ironman Glory ... Novo perfume

 

Upcoming Interviews:

Kyle Pittman is a veteran and Marine, he's a family man and he's going to the Paralympics as a time trial cyclist.

Debbie Potts from the Whole Athlete Podcast to talk about what's tending with staying home and staying healthy.

Pro triathlete, Colin Laughery is going to join us and give us a real transparent look at his life, being a pro, a husband and dad of two.

 

 

Closing:

Please support our sponsors. We really think these are amazing products. Check them out at https://milehighendurancepodcast.com/sponsors.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Apr 18, 2020

If you are in your mid seventies and think your best years are behind you, think again. At the age of 62 and at 335 pounds Sue Reynolds started a journey that started with a walk to a neighbors house and back. Step by step, goal by goal, she discovered running and then triathlon and completely transformed her body and life. At the age of 67 she has completed 5 seasons of triathlon and has been to 4 world championships.

Also in today's show:

  • What's new in the 303
  • Endurance News
  • Video of the Week

Announcements:

Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.

Sponsor UCAN:

I've been talking the last couple of weeks about the "Keep Moving with UCAN" series on UCAN's Instagram Live. I told you that my 20 year old daughter and I have done the 20min HIIT sessions with American Ninja Warrior Chris Poirier Kim - total ass kicking. Last week they also had Hunter Allen leading a 30min "Pyramid of Power" cycling session, and a discussion with Greg McMillan about 5 tips to adapt your run training during this unique time. There are more UCAN Instagram Live streams so follow them @genUcan.

Matt Bach from UCAN and Heidi Strickler had a webinar last night that was very educational. I highly recommend you check it out. It talks about the science, how to prepare, how to use for different distances. Heidi even says there's a great pancake recipe out there using UCAN.

https://attendee.gotowebinar.com/recording/5174166886676091149

I'm working in the "man cave" on conference calls for hours at a time and need to keep up my energy and focus. Coffee gets old, I never drink soda, and won't drink a traditional sports drink unless training. One thing I love about UCAN is that unlike sugary sports nutrition, UCAN can be used outside of training too since the bars and powders provide healthy, steady energy with little to no sugar. I go to UCAN energy drink or a UCAN bar to keep my hunger satisfied and carry me through a daily marathon of meetings to keep me energized and productive. My favorite bar is the coffee flavor, but they have two new flavors - chocolate/almond butter and salted peanut butter which have been a hit.

Hey, since you are not racing, this is a great time to experiment with new nutrition in your training, something that is completely different than other sports nutrition out there. Use code MHE2020 for 15% off at generationucan.com, or try the

Interview with Sue Reynold:

Sue Reynolds Race Results - https://rankings.usatriathlon.org/RaceResult/AthleteResults

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 25% on all products right now. Go to www.ikorlabs.com for more details.

What's New in the 303:

Rob Quinn; Stories of Bike Racing in 80’s SoCal, Colorado Ties & Sex, Drugs and Rock & Roll

Well in San Diego I decided you needed a little more than Sex and Drugs and Rock and Roll. You needed plenty of exercise and sunshine. You needed to make good money because everything that’s fun costs money in Southern California. You needed to get in that ocean every day because the beach rules. You needed a bike. Because these were the zenith days of cycling. Let me count the ways.

USA Triathlon, IRONMAN U Collaborate on First-Ever Coaching Education Partnership

USA Triathlon and IRONMAN U today announced a first-of-its-kind partnership that will enable multisport coaches in the USA Triathlon Coaching Certification Program to earn USA Triathlon Approved Continuing Education Units (CEUs) by completing the IRONMAN U online coach certification course.

The USA Triathlon Coaching Certification Program was established in order to provide aspiring coaches with the tools to develop athletes effectively, help them set and reach their goals in multisport, and maintain safe environments for training and racing. The program also enables coaches nationwide to network and share best practices through in-person and online clinics and educational events. The USA Triathlon coach development pathway starts with an online learning course called Foundations of USA Triathlon Coaching, then progresses through increasingly advanced coach certifications to educate and support triathlon coaches of all levels.

Endurance News:

Endurance Sports Coalition Unites 475 Organizations to Secure COVID-19 Relief

With the immediate suspension of events across the nation due to social distancing and quarantine impacts from the COVID-19 pandemic, leaders across the endurance sports landscape formed the Endurance Sports Coalition to advocate for relief. The grassroots coalition creates one united voice for the endurance sports industry, which accounts for 50,000 events annually, 500,000 jobs, and provides health and fitness experiences to 30 million Americans. The coalition plans to educate Congress and the White House about the need for relief and support for operators of endurance sporting events and their supporting industries. Forged by USA Triathlon, Spartan, Tough Mudder, IRONMAN, Rock ‘n’ Roll Marathon Series, Running USA and USA Cycling, the coalition currently has more than 475 members across the triathlon, multisport, running, obstacle course and cycling event industries.

No pool? No problem. You can still keep your stroke sharp without access to the water

Training for a triathlon during a global pandemic becomes an even taller task, especially for swimmers who don’t have access to their local pools with most gyms and public pools shut down due to shelter-in-place mandates around the country.

Maurya Couvares, an assistant coach for the Wagner women’s triathlon team in Staten Island, New York, is one of many swimmers who has been forced to get creative in the comfort of her own home while Olympic-sized swimming pools are not an option.

“Without a pool, swimmers can use stretch cords to continue working on swim-specific muscular endurance and fitness,” Couvares said. “Typically stretch cord workouts can be much shorter than a pool workout — anywhere from 5-25 minutes depending on fitness level and experience. Workouts can be structured as a short warm-up followed by a set of 'on' and 'off' intervals (for example, moving your arms as you would in freestyle swim for 30 seconds, taking 30 seconds off, then repeating 10 times). When using stretch cords it's important to remember the key technical part of each swim stroke. For freestyle, keeping a high elbow catch at the front of the stroke is important -- so make sure you do that while using stretch cords too.

Video of the Week:

Ride Solo with the Colorado Classic

303 Garage Talk #2: Colin Laughery

Upcoming Interviews:

Matt Miller from BASE Performance talking about a number of topics including the IRONMAN purchase, being a guide for blind athletes and the COVID-19 impact on the sports nutrition business.

Closing:

Please support our sponsors. We really think these are amazing products. Check them out at https://milehighendurancepodcast.com/sponsors.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Apr 12, 2020

If you are in your mid forties and think your best years are behind you, think again. Today we're taking you on a journey with endurance sports writer, coach and dare I say elite runner, Matt Fitzgerald. Matt decided to live out a dream to train and race with a professional running team to see exactly how much potential he still had in his 46 year old body. Ben Rosario is the coach of the Northern Arizona Elite running team. As you'll hear, Matt sought out Ben and NAE because of the coach and team's reputation and the opportunity to train at 7000 feet.

Thanks to last week's guest, Max Leonard for taking us through a cycling journey through the French Alps in HIGHER CALLING CYCLINGS OBSESSION WITH THE MOUNTAINS.

Also in today's show:

  • The new 303 Endurance Podcast is live!
  • What's new in the 303
  • Endurance News
  • Video of the Week x 2

 

Announcements:

Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.

Sponsor UCAN:

Stay tuned for a ~45min cycling session with Hunter Allen on Monday evening (6pm ET) on UCAN’s IG Live just like the CPK one.

 

UCAN gives you steady energy so you can finish stronger. I use the UCAN Performance Energy and I feel great and ready to keep going. I did a 3 hour ride on Saturday and Sunday a 3 hour brick. Felt totally awesome both days.

Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.

 

Interview with Matt Fitzgerald:

If you haven't read any of Matt Fitzgerald's books, there's a reason that he has more than 20 books. Let's get into the interview.

 

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 25% on all products right now. Go to www.ikorlabs.com for more details.

 

Post Interview Discussion:

 

Endurance News:

Sam (big unit) Long takes the Mt. Lemmon KOM and then does a 4.5

Sam Long takes the KOM on Mt. Lemmon from Lionel Sanders.

How Coronavirus Is Impacting Pro Cycling

As coronavirus continues to spread around the globe, pro cycling is ever increasingly feeling its effects.

The Union Cycliste Internacionale (UCI) has suspended all cycling events of all classifications on the calendar until at least June 1, and it will later communicate whether the events will be rescheduled. Despite the widespread postponements and cancellations in the cycling world due to coronavirus, the Tour de France has made no indication that the schedule will be altered.

 

What's New in the 303:

Cody Waite, “Take This Opportunity to Build Your Most Powerful Aerobic Base Yet”

In light of the current worldwide health crisis and cancellations of at least the Spring racing season, everyone’s plans have changed… and so should our training!

Many riders are choosing to be on their indoor trainers utilizing online training apps while others are willing to venture outside to keep racking up the miles. However, instead of smashing yourself with high-intensity training or epic long rides with no events in sight on the calendar, take a step back and target your Aerobic Threshold energy system. Take this opportunity of ‘no racing’ to build your most powerful aerobic base yet!

 

Video of the Week:

RECAP: IRONMAN VR 1 Men's Pro Challenge (4-5-20)

He pulled the plug... / IRONMAN VR Race

 

Upcoming Interviews:

Sue Reynolds In The Athlete Inside (April 28), Reynolds takes readers through her transformational journey from her first walk to finishing sixth at the World Triathlon Championship.

Matt Miller from BASE Performance talking about a number of topics including the IRONMAN purchase, being a guide for blind athletes and the COVID-19 impact on the sports nutrition business.

 

Closing:

Please support our sponsors. We really think these are amazing products. Check them out at https://milehighendurancepodcast.com/sponsors.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Apr 4, 2020

Why are cyclists so drawn to climbing mountains? Our friend Jessica at Pegasus Books introduced me to the book HIGHER CALLING CYCLINGS OBSESSION WITH THE MOUNTAINS by MAX LEONARD. It was one of those books I didn't see coming. We have a great interview with London native, cyclist and excellent author Max Leonard.

Thanks to last week's guest, Professional Triathlete Organization Co-President Timothy O'Donnell for taking us through the PTO pro bonus payout and the increase in its Year-End Annual Bonus Program from $2,000,000 to $2,500,000 and paying it all immediately based on the PTO World Rankings.

Also in today's show:

  • The new 303 Endurance logo
  • What's new in the 303 article discussion the interview with race director Lance Panigutti of Without Limits Productions
  • News out of the UK with endurance athletes taking it to extremes
  • Video of the week

 

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 25% on all products right now. Go to www.ikorlabs.com for more details.

 

Announcements:

Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.

 

Interview with Max Leonard:

I'm just going to warn our listeners that you are going to have a serious case of frustration after listening to this interview. Unless you are listening to this and you live in the Alps, your COVID "stay at home order" and travel restrictions are going to put off your next vacation for a while. Let's get into the interview.

Post Interview Discussion:

  • Bill, you know what we should do? We honestly should figure out a way to get the 303 version of European Vacation. We do multiple posts each day with interviews, pictures, video, bunkers, good coffee, everything!! We could find someone to sponsor it. Lower lodging expense than Kona.
  • The YouTube video that Max reference in the 1987 Tour de France - La Plagne Stage with Pedro Delgado and Stephen Roche
  • HIGHER CALLING CYCLINGS OBSESSION WITH THE MOUNTAINS by MAX LEONARD
  • Max Leonard on Instagram and Twitter @m_xl

 

 

Sponsor Gen UCAN:

Join us EVERY Friday evening in April for “Keep Moving with UCAN,” a high-intensity sweat session with Personal Trainer and American Ninja Warrior Athlete Chris Poirier Kim https://www.instagram.com/p/B-fmKLnn2p-/

 

UCAN gives you steady energy so you can finish stronger. I use the UCAN Performance Energy and I feel great and ready to keep going. I did a 3 hour ride on Saturday and Sunday a 3 hour brick. Felt totally awesome both days.

Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.

 

About our new logo and podcast mission:

 

The 303 logo, its design and it's meaning. Described by Bill. I made this up.

The 303 chain ring: The bike chain ring is unique to the bicycle and a component of the original 303 Cycling logo, representing the legacy of the 303 Endurance Network's history. It surrounds the globe and triangles and it's circular image represents a continuing journey that has no beginning or ending.

 

What we are taking from the former MHE logo: The mountains at the center of the logo is one triangle comprised of 3 smaller triangles in dark orange on the bottom, light orange in the middle and white (snow cap) at the top. From Denver, the view of the front range at sunset reveals a layering of the ranges with the closest foothills appearing dark orange at sunset. The farther lower range of mountains appearing lighter orange. Even further in the distance are the tallest mountains covered in snow. Whether you navigate through the mountain ranges, each mountain is it's own challenge to climb and represents a part of the journey.

 

The sports: The triangle shape itself is comprised of three sides and symbolic of three dimensions, in the case of endurance sport that lined up nicely with the three sports of triathlon. The composite image is single triangle made up of three smaller triangles, each representing individual sports of endurance. While many of us are multisport endurance athletes, there are also many of us that also single sport endurance athletes, such as pure runners or cyclists. Each triangle standing on its own merits of its individual sport of swimming, cycling or running.

 

The globe: While the name Mile High represents (like a thousand other companies in Colorado) the "mile high city" of Denver, it also suggests that it's a regional podcast. In some ways it is because we are influenced by local community. We care about them and they about us. Ans sure we have a high concentration of endurance athletes (pro and amateur) here in Colorado, there are high concentrations in locations all over the world. We intend to leverage the resources and stories that we have here in our backyard and share content that is informational, interesting and relevant no matter where you are on the planet. The globe represents that endurance athletes have a connection with each other and are a community. We intend to give you content that would appeal to endurance athletes all over the planet and grow our community together.

 

The mission: Our mission is to create a global community of endurance athletes. To inspire participation in endurance sports by connecting you to coaches, experts and professional athletes.

 

 

Endurance News:

 

A British man ran a marathon in his 20-foot backyard during the coronavirus lockdown — and thousands tuned in

April 2, 2020 at 4:17 a.m. MDT

James Campbell jogged to the end of his fenced-in yard, turning around when he reached the garden shed. He bounded back to the patio, sneakers pounding a postage stamp-sized patch of grass. He spun around and repeated the loop again. And again. And again.

More than five hours later, he had run a full marathon in his 20-foot backyard.

Campbell, a former world-class competitive javelin thrower from Cheltenham, England, had been feeling bored and restless while under lockdown due to the novel coronavirus. His Wednesday stunt was “literally the most stupid thing I could think of to do” on his 32nd birthday, he told the BBC. But thousands of people tuned in to watch him run around in circles, and by early Thursday morning, he had raised the equivalent of just over $32,000 for the United Kingdom’s National Health Service.

 

 

What's New in the 303:

 

Lance Panigutti “We Will Need Events to Heal, But For Now Take Time to Connect in Ways We Never Have”

Lance Panigutti, owner of Without Limits Productions, the producer of cycling, triathlon and cyclocross races talked about how his company is handling canceling and postponing races and how he sees the future. He talks about the short term challenges, but also talks about many positives that may emerge and looks at this as an opportunity to adjust and refine his business. He talks about his new implementations based around sustainability and giving back. He put initiatives in place long before the virus outbreak to change the carbon footprint of racing and to give back locally and globally in new ways. Find out a lot more about Lance and Without Limits!

 

Lance thinking on what the new practices.

Summer Open 2012

Athlete centered company and advice to wait on registration

 

Video of the Week:

Colorado State of Affairs and effect on race events and life

 

 

 

 

Upcoming Interviews:

Matt Fitzgerald is an endurance sports writer, nutritionist, and author of more than 20 books. His latest is RUNNING THE DREAM, his story of training and racing with the NAE North Arizona Elite team coached by Matt Llano in preparation for the Chicago Marathon.

 

Sue Reynolds weighed 335 pounds and couldn’t walk a block. Now, she’s a 135-pound triathlete who competes at world championships. In The Athlete Inside (April 28), Reynolds takes readers through her transformational journey from her first walk to finishing sixth at the World Triathlon Championship. Read how Reynolds discovered the joy of conquering fear, shame and pride to find the best version of herself.

"Sue Reynolds shows how sport changed her life by telling a story familiar to me--one of discovering untapped talents, finding a trusted team and using focus and discipline to achieve goals."

--Gwen Jorgensen, 2016 Olympic Gold Medalist, Triathlon

 

“Sue Reynolds changed her perception of herself, and this book will help you do the same. Her message is simple: If this 335-pound grandmother can change her life for the better, so can you!”

--Bob Babbitt, Hall of Fame Inductee, USA Triathlon and Ironman Triathlon; Co-founder, Competitor magazine and Challenged Athletes Foundation 

 

The Athlete Inside is a powerful reminder that each of us is capable of athletic achievement. Sue’s example inspires both courage and vulnerability, two necessary ingredients for anyone thinking about taking that first step to fulfillment.”--Joe Maloy, USA Olympian 

 

 

 

Closing:

Please support our sponsors. We really think these are amazing products. Check them out at https://milehighendurancepodcast.com/sponsors.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Mar 29, 2020

Earlier this week the Professional Triathletes Organisation announced its response to COVID-19 by increasing its Year-End Annual Bonus Programme from $2,000,000 to $2,500,000 and paying it all immediately based on the PTO World Rankings. The $500,000 increase would go to men and women athletes ranked 21-50, who will get an increase from $5,000 each in a year-end bonus to $8,000, and men and women athletes ranked 51-100, who previously would have been paid $2,000 each in a year-end bonus, but will now see that amount raised to $5,000. Athletes will be paid based on their PTO World Ranking as of January 1 or March 15, whichever is higher.

We had a ton of questions about this. Are they really paying it out now? Based on pro rankings in March - 9 months early? Well guess who we got on the phone? We have the fastest American ever at Kona last year and the Co-President of PTO, Timothy O'Donnell joining us to answer these and more questions.

Also in today's show:

  • Bonus Indoor Body Weigh-based Training Workout
  • Advance to buy Ironman
  • Ironman Virtual Racing
  • Endurance News with the latest in cancellations and postponements
  • What's new in the 303

 

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.

 

Announcements:

Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.

Indoor Body Weigh-based Training Workout

3x the following with 30 second rest after each round (no stop between sets):

10x Shoulder Fly (stretch cords)

10x Curl (stretch cords)

10x Plank Trunk Rotations

10x Glute Crunch

5x Pull Ups (change position each round)

10x Supermans

10x V Ups

10x Roman Deadlifts

 

Interview with Timothy O'Donnell:

Let's get into PTO professional triathlete payout with TO.

Post Interview Discussion:

 

Sponsor Gen UCAN:

UCAN is hosting an Instagram HIIT Workout Friday 6pm ET for a 20 minute total body workout with personal trainer and American Ninja Warrior Athlete Chris Poirier Kim

UCAN Energy + Protein, with long-lasting energy powered by SuperStarch® and protein to repair and rebuild muscle. UCAN Energy + Protein is available with plant-based pea protein or grass-fed whey protein and has the ideal mix of nutrients to repair and rebuild muscle, sustain energy, and curb post-workout cravings.

Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.

 

Endurance News:

ADVANCE TO ACQUIRE THE IRONMAN GROUP FROM WANDA SPORTS GROUP

New York, NY / Tampa, FL (March 26, 2020) – Advance announced today that it has entered into a definitive stock purchase agreement with Wanda Sports Group Company Limited (NASDAQ: WSG) to acquire The IRONMAN Group in an all-cash transaction.

The IRONMAN Group and its portfolio of assets, which includes its flagship IRONMAN® and IRONMAN® 70.3® triathlons, the Rock 'n' Roll Marathon Series®, and the Epic Series® of mountain biking races, among other events, makes up the largest mass participation sports platform in the world. From a single race on O’ahu, Hawai`i in 1978, The IRONMAN Group has owned, organized, promoted, and licensed endurance events for over 40 years, which now consists of more than 235 events in over 50 countries, across triathlon, running, trail running, cycling and mountain biking. Each year over one million international athletes participate in an IRONMAN Group race.

 

IRONMAN VIRTUAL CLUB

The Ironman Group has announced that it is set to launch an all-digital version of its iconic triathlon series, Ironman Virtual Racing, allowing athletes to continue to train and compete from anywhere in the world throughout the ongoing Covid-19 outbreak.

The Ironman VR series will be available through the Ironman Virtual Club, a new digital platform that will launch on April 1.

Utilising wearable technology and fitness tracker apps, athletes will be able to compete in a series of challenges over the course of a weekend, with the first race, Ironman VR1, beginning at 6pm (GMT) on Friday, April 3 and closing at midnight the following Sunday.

The format of the races and the nature of the challenges will vary each weekend, and upon completion competitors will receive a finisher package, including medal and t-shirt, just as in regular Ironman competition. Additionally, the series will give athletes the opportunity to earn qualifying spots for the Ironman 70.3 World Championship in November this year in Taupo, New Zealand.

 

IRONMAN COVID-19 UPDATES

IRONMAN 70.3 Hawai'i - Rescheduled to August 15, 2020

IRONMAN North American Championship St. George - Rescheduled to September 19, 2020

IRONMAN 70.3 Texas - Rescheduled to November 22, 2020

 

What's New in the 303:

Colorado Multisport Helps Community with Food Delivery

During these trying times, we realize bikes may not be your first priority. For reasons out of your control, you or someone you know may not be able to leave your house. We want to extend a helping hand. In addition to our Bicycle Valet service we are adding a Community Meal Service to help community members in need get groceries and basic home needs delivered to their door, free of charge. Our coverage area will be the same as our Bicycle Valet Service area.

Why are we doing this? We are a team of dedicated and passionate advocates for you, our customer. We saw a need that is affecting many of you and believe in the power of lifting up our fellow human when in need.

 

This Cyclist Diagnosed With Coronavirus Wants You To Take This Seriously

I live in bike-happy Boulder, Colorado, and am surrounded by globally recognized cyclists, world-renowned cycling manufacturers, men and women in Team USA kits, and recreational riders of every shape and size. During the last couple of weeks, however, all of this has changed because of the global spread of COVID-19.

Our team meet-ups, our community group rides, our charity rides, and our races are all gone, and we have changed to a community of solo riders and Zwift junkies.

I am extremely pleased that our community has reacted so swiftly (Zwiftly?) to changing how we ride and how we interact with one another. As a whole, we have responsibly adapted. Thank you to all in our community who have changed, and to those of you who have not: GET WITH THE PROGRAM.

 

Video of the Week:

Danny MacAskill's Gymnasium

 

Upcoming Interviews:

Max Leonard author of Higher Calling Cycling's Obsession with Mountains.

 

Closing:

Please support our sponsors. We really think these are amazing products. Check them out at https://milehighendurancepodcast.com/sponsors.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Mar 22, 2020

Today's show is dedicated to being an endurance athlete's "thrival" guide . Last week we mentioned some of the race cancellations and postponements. If you haven't had a race cancelled on you yet, you may be in the pool of people that are anxiously awaiting the news. Do you find yourself looking at your training plan and asking yourself - why am I training if that race isn't even going to happen? We have your endurance "thrival" guide to the global COVID-19 pandemic.

Also in today's show:

  • Race report for races that did happen the past week, specifically ITU Mooloolaba
  • Endurance News with the latest in cancellations and postponements
  • What's new in the 303

 

 

Thanks to last week's guest, Ellen Kindelsperger for sharing tips on how to self-test your functional strength for running. If you missed it, go check out episode #223.

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.

 

Announcements:

  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.

 

COVID-19 "Thrival" Guide:

Last we shared the www.ironman.com/updates and www.runrocknroll.com/updates pages and the recent cancellations or postponements. While there have been some races that have continued to proceed, such as the ITU Mooloolaba in Australia last weekend. Even ITU races like ITU Abu Dhabi have already announced cancellation. We mentioned in last week's show about our local KHMTT, which we assumed last week would carry on has now cancelled.

If you haven't had a race cancelled on you yet, you may be in the pool of people that are anxiously awaiting the news. Do you find yourself looking at your training plan and asking yourself - why am I training if that race isn't even going to happen? How can I train properly for the swim leg if I can't get in the pool? Well you are not alone. It's no longer the big elephant in the room.

Last week Matt and I were going to do the St Patty's Day 5K, but it was cancelled. Guess what we did? We met at a park, did a warm up run to the highline canal and then did a 5K at 5K race pace…even tried a negative split. I had my coaching session with Matt this week and I told him, Chattanooga is either going to happen or it's not. If it happens you want to be ready. If it doesn't you don't want to be disappointed. We agreed that if it get's cancelled, he's going to do the race regardless.

Bill, we've been talking about our observations of what people are doing to stay active. We rode last weekend and went up Deer Creek Canyon. There were so many people on bikes, running and hiking. It was really a stunning contrast to what I see everywhere else in my life these days.

What if we created a movement that said COVID-19 doesn't stop us from living…from thriving. While the fearful are thing about survival. I want us to be safe but to thrive. So this episode is not just an athletes guide to surviving COVID-19, but to THRIVING…THRIVAL.

  1. Don't let it stop you from living - race your race, you are doing that race on that date whether there's a an event company or not.
    1. Wise words from Mark Allen on taking advantage of this time - Shed Talks with Mark Allen on IRONMAN Facebook
    2. Keep your date. This helps you keep your training plan integrity and keep your head in the game
    3. Get a volunteer director to help you plan a safe course, arrange an aid station plan
    4. Find a small team of friends to help you by watching your cooler at a location on your route (consider loops)
    1. https://www.cdc.gov/
  2. Follow CDC guidelines
    1. Turn off the news and put on an inspiring sport movie. Bill's is Rudy and mine are some of the 2008 era Ironman World Championship videos.
    2. Subscribe to TriathlonLive.tv or other sports networks
  3. How to keep your head in the game
    1. Buy some stretch cords https://www.swimoutlet.com/resistance-training-c10805/?campaignid=45239210&adgroupid=44274757436&keyword=swimming%20stretch%20cords&matchtype=p&targetid=kwd-302833006504&device=c&creativeid=205992502214&adposition=&gclid=EAIaIQobChMInoDy0o2p6AIVQP7jBx0APw3fEAAYASAAEgINW_D_BwE
    2. https://www.triathlete.com/training/stretch-cord-exercises-swim-strength/
    3. https://www.fitnessmagazine.com/workout/swimming/swimming-workout-you-can-do-on-dry-land/?page=1
    1. https://myswimpro.com/blog/2018/10/04/dryland-exercises-for-swimmers/
  4. How to get swim specific training without the pool
    1. Zwift like a maniac. Get into either the Tour of Watopia Ride or Run https://zwift.com/towride or https://zwift.com/towrun already under way March 9 to April 2
    2. https://www.bicycling.com/news/a31469228/cycling-during-coronavirus/
  5. How to train safe
    1. This is simple. Get 8+ hours of sleep per night. If you are looking for resources on sleep, check out the Sleep Summit under way at https://bestsleepsummit.com/?idev_id=20898&_ke=eyJrbF9lbWFpbCI6ICJyaWNoQG1pbGVoaWdoZW5kdXJhbmNlLmNvbSIsICJrbF9jb21wYW55X2lkIjogIk43UmFRWSJ9
  6. Get lot's of rest
    1. Listen to any of our interviews with Bob Seebohar, Debbie Potts, Dina Griffin
  7. Eat well

 

Sponsor Gen UCAN:

Introducing NEW UCAN Energy + Protein, with long-lasting energy powered by SuperStarch® and protein to repair and rebuild muscle. UCAN Energy + Protein is available with plant-based pea protein or grass-fed whey protein and has the ideal mix of nutrients to repair and rebuild muscle, sustain energy, and curb post-workout cravings.

 

 

Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.

 

Endurance News:

 

ITU Mooloolaba World Cup

 

General

  • This race could be significant if future races between now and the Olympics are cancelled.

 

Women's

  • Emma Jeffcoat of AUS and others leading through the bike
  • Georgia Taylor-Brown is the top ranked
  • Ashley Gentle, Andrea Hewitt and two other AUS at the front
  • Renee Tomlin USA dropped on the bike
  • Kirsten Kasper USA was 2nd coming into lap 2 turn
  • Jeffcoat and Kasper 1 and 2 out of T2
  • Ashley Gentel and Josh Amberger engaged
  • Georgia Taylor-Brown and Vicki Holland GBR leading

 

Men's

  • USA Rider leading the bike through lap 1

 

What's New in the 303:

 

https://303triathlon.com/training-ideastips-as-we-shift-priorities-and-event-dates-change/

https://303cycling.com/bike-shops-positioning-to-stay-open-as-essential-as-other-retail-closes/

 

Video of the Week:

Dryland Exercises For Swimmers (Strength Training) | Whiteboard Wednesday

 

 

 

 

 

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Mar 15, 2020

Today's show is supported by Generation UCAN and iKOR Labs. UCAN to help fuel you to the finish line and iKOR to help you out-recover the competition!

I was reading this interview on Choose Mountains with this Boulder woman who was an athlete, a business owner, and Chiropractor, and ultra-runner. In that article she told the story of how a collegiate track career was sidelined by psoriatic arthritis preventing her from running. This sent her on a journey to figure out what was causing her inflammation. Which led to new eating habits and elimination of foods that caused inflammation. This eventually led to her being a healer, health and fitness coach. Anyway, I was intrigued by her story and I'm glad to be able to share it with you today, Dr Ellen KIndelsperger.

Also in today's show:

  • IRONMAN and other race announcements on COVID-19
  • IMNZ pro podium
  • Colorado Classic Route Announced
  • Specialized doing testing of a new bike chamois
  • KHMTT next week

Thanks to last week's guest, David Warden to talk to us about pacing and celebrating our 4 year anniversary. If you missed that episode, go back and check out episode #222.

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.

Announcements:

  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.

 

Interview with Ellen Kindelsperger (Chiro Coach):

Let's get into the interview with Ellen Kindelsperger.

 

 

Sponsor Gen UCAN:

UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®, which has helped thousands of athletes eliminate GI distress and prevent the bonk. Use in your training to fuel the healthy way and recover quickly! UCAN also offers UCAN Hydrate, a zero calorie, zero sugar, electrolyte replenishment drink.

 

Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.

 

Endurance News:

 

THE IRONMAN GROUP’S RESPONSE TO COVID-19

 

To our global community,

 

We know that both our athletes and our communities want to be racing; we do too.

While The IRONMAN Group’s mission is to provide exceptional, life-changing race experiences for athletes of all levels, from their first step to the finish line, we can only accomplish this by providing the safest possible environment, and safeguarding the citizens of our host communities.

COVID-19 has substantially altered the global sports landscape and will have material impact on the mass participation industry in the immediate term. We want to reassure you that the health and well-being of our community is our primary concern. To this end, we are doing our part to communicate effectively and follow public health agencies and governmental authorities’ recommendations.

We expect that there are going to be substantial and widespread event postponements in the coming weeks and months. The decision to proceed, restrict, modify or postpone an event will be based on availability of community resources and ongoing event-specific risk assessment in coordination with the relevant healthcare and government authorities and the IRONMAN Global Medical Advisory Board, an independent medical advisory board focused on health and safety.

For events that will continue, The IRONMAN Group, along with the IRONMAN Global Medical Advisory Board, has outlined a series of pragmatic and practical actions designed to reduce the risk of spreading COVID-19 or any other infectious agent to athletes and to members of our host communities. These steps will help athletes achieve their goals while allowing communities to secure the benefits of hosting mass participation sporting events. They will be implemented worldwide at all IRONMAN Group events beginning March 19 and will continue indefinitely.

Providing Flexibility to Athletes

Certain races will be postponed or cancelled due to the outbreak and we will communicate these as soon as practical. Our goal will be to move the race to a date later in the year. We work in close partnership with the relevant public health authorities in the territories where the races take place and err on the side of safety for our athletes and the host community. If an event cannot occur on the scheduled date, we will take the following actions:

Postponement: Registered athletes for events that are postponed due to COVID-19 by the local health authorities are automatically transferred to the rescheduled date. For those that the new date does not work, we will allow deferrals into the same event the next year.

Cancellation: Registered athletes for events that are cancelled due to COVID-19 by the local health authorities are automatically deferred to the same race in 2021.

Other options: We are vetting other options to allow displaced athletes to race in 2020 and will communicate those in due course.

Athletes in Quarantined/Restricted Territories: For athletes in certain designated quarantine or restricted territories who have registered for races that take place before June 1, 2020 and have NOT been postponed or cancelled, we will aid in finding alternative races later in the season.

For those who are sick, feel unwell, or have been potentially exposed to an infectious agent in advance of a race that will take place, do not come to the race; instead seek medical care. Once you have done so, contact the relevant Athlete Services representative for your race and we will attempt to find you another solution.

Safe Event Experience

In order to provide the safest experience for our athletes, we are instituting the following at our races, effective March 19.  

  • Reinforcing Social Distancing in all elements of the event
    • The hours of on-site event registration will be expanded.
    • Athletes will be allowed to pick up their athlete race kit/race bib and immediately exit expo area.
    • Athlete density will be decreased by increasing individual race space staging, corrals, etc.
    • No-handshake behavior will be encouraged for the duration of the event.
    • Athlete briefing information will be available digitally only.
    • Non-core, high-contact services (e.g. wetsuit peeling) will be suspended. 
  • Hygiene First
    • Staff and volunteers who are interacting with participants pre-race, on race day and post-race will be provided gloves.
    • Hand-washing stations and sanitation stations around the venue for athletes, volunteers and spectators will be increased
    • No-touch waste disposal stations and receptacles will be rolled out as available.
    • Frequently touched surfaces at race venue locations such as workstations, product distribution areas, tables and electronic devices will be cleaned regularly.
    • When possible, on-course food and fluid supplies will be single use/single serving closed packaging
    • Athletes planning to return home by airplane or rail are encouraged to avoid travel post-event for 24 hours allowing their immune system time to recover post-race.
    • No onsite interviews or press conference with professional athletes.
    • No handshake/contact on the race podium.
    • Printed document distribution will be eliminated. 
  • Medical Service
    • Education and awareness training regarding signs and symptoms of COVID-19 will be provided to all medical and volunteer staff.
    • Frequent communication with health authorities and healthcare facilities will be implemented to assist in assessment, referral and initial management of suspected COVID-19 illness of staff, participants, volunteers, and spectators.

 

This is a highly dynamic situation and we will continue to adapt and adjust as appropriate. We appreciate your patience in the coming days and weeks.

We recognize that this is a challenging time but our community will endure. We are inspired by your ambition, and endeavor to be worthy of your commitment.

As further updates are available, they will be posted at www.ironman.com/updates and www.runrocknroll.com/updates in addition to our individual event sites and social media pages.

https://www.ironman.com/races

IRONMAN New Zealand March 7th

Last week was IMNZ and we mentioned my friend Aaron Monroe and some of the pros that were racing. Here are the pro results. We talked about some of the big names. Meredith Kessler got 2nd to

Pro Results

Pos

Cat

Name

Gun Time

Swim

T1

Cycle

T2

Run

1

Pro

Joe SKIPPER (#4)

07:54:17

00:51:58

00:04:07

04:13:02

00:02:02

02:43:06

2

Pro

Mike PHILLIPS (#1)

08:01:27

00:47:37

00:03:33

04:23:04

00:01:46

02:45:24

3

Pro

Braden CURRIE (#2)

08:04:36

00:47:37

00:03:35

04:27:01

00:01:47

02:44:35

 

Pos

Cat

Name

Gun Time

Swim

T1

Cycle

T2

Run

1

Pro

Teresa ADAM (#22)

08:40:29

00:50:25

00:04:24

04:36:11

00:04:09

03:05:18

2

Pro

Meredith KESSLER (#23)

08:56:03

00:52:26

00:04:06

04:52:41

00:01:56

03:04:52

3

Pro

Judith CORACHAN VAQUERA (#29)

09:03:21

00:52:38

00:04:06

05:00:03

00:01:50

03:04:43

 

 

What's New in the 303:

Colorado Classic Route Announced

Specialized Needs Volunteers to Test New Chamois Design, Free Retul Fit, Keep Bibs and Raffle for a New Bike

Boulder–Specialized/Retul is looking to test a new cycling chamois design. We will be comparing a newly designed chamois to a previous model. All in-person testing will take place at the Retül HQ office in Boulder, CO.

We are looking for men and women who are avid road/gravel cyclists, riding between 5-12 hours a week, who are training towards a specific cycling goal.

The study will consist of:

– A Retül 3D Motion Capture Fit screening to ensure the rider is riding in a neutral position that will not affect the comfort of the chamois

– In-studio test, where the rider will wear and ride in each for up to 15 minutes

– Two weeks of riding in the chamois (one week per chamois), where the rider will log their rides with GPS to verify training volume.


Karen Hornbostel Memorial Time Trial starts next week out at Cherry Creek Reservoir.

If you are still looking for information on the series and want to register, check out the https://khmtt.com/ for more details.

 

Video of the Week:

Fuel the Right Way with UCAN. Last week I provided a brief explanation that it's a starch instead of a sugar. This translates to a steady release of energy instead of sugar spikes and crashes. It not only performs differently, it also mixes and drinks differently. I thought I'd share how I use the mixer bottle and how to fill water bottles without the mess.

Fuel Right with UCAN

Upcoming Interviews:

IRONMAN New Zealand podium 3rd place Braden Currie next week.

Anders Hofman You Are An ICEMAN. That's right Anders Hofman completed the World Record breaking Ironman triathlon in Antarctica.

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Mar 8, 2020

Today's show is supported by Generation UCAN and iKOR Labs. One to help fuel you to the finish line and the other to help you out-recover the competition!

This is our 4th anniversary special and we are celebrating a special guest coach David Warden of 80/20 Endurance. David Warden is known for being the host of the Tri Talk podcast, contributing author of books like Triathlon Science with Joe Friel and a host of other well known authors, coach for James Lawrence aka Iron Cowboy (check out the documentary on Netflix), and co-head coach with best selling author and coach Matt Fitzgerald.

Also in today's show we have:

  • What it means to be at our 4 year anniversary and what we hope to celebrate by our 5th
  • Endurance News and how discussion on how Coronavirus could impact our sport
  • What's New in the 303

Thanks to last week's guest, Dina Griffin. If you missed that episode, go back and check out episode #221.

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.

Announcements:

  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.

Interview with David Warden (Pacing):

Bill, when you think about pacing what is the first thought that pops into your mind? Do you imagine yourself racing or training? Is it a swim, bike or run? What distance? How do you vary your pacing throughout a race? How does that vary based on the type or distance? Do you use a device to check your pacing or rely on RPE? Do you have a different pacing strategy if the course is hilly or windy?

Sponsor Gen UCAN:

UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®, which has helped thousands of athletes eliminate GI distress and prevent the bonk. Use in your training to fuel the healthy way and recover quickly so you'll be ready for the next! UCAN also offers UCAN Hydrate, a zero calorie, zero sugar, electrolyte replenishment drink to help you perform at your best and recover quickly.

Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.

4th Anniversary Discussion:

It has been an amazing 4 years. I was surprised when we got to the 4 month mark, let alone the 4 year anniversary.

Endurance News:

Coronavirus

To date, over 97,850 infections have been confirmed worldwide, and more than 3,300 people have been killed by the virus.   By comparison, CDC estimates that so far this season there have been at least 32 million flu illnesses, 310,000 hospitalizations and 18,000 deaths from flu. Just doing a little back of the envelope math and you get a mortality rate of 3.4% vs 0.1%. How will this impact the Olympics? International travel? Will porta-lets at races have less toilet paper than they did last season?

 

Corona Virus

Flu Virus

Confirmed Cases

                 97,850

           32,000,000

Deaths

                     3,300

                 18,000

Mortality Rate

3.4%

0.1%

https://www.cdc.gov/flu/weekly/index.htm

https://www.cdc.gov/coronavirus/2019-ncov/summary.html

https://www.msn.com/en-us/news/world/coronavirus-latest-as-infections-near-100000-who-says-this-is-not-a-drill/ar-BB10OLxY?ocid=spartandhp

 

IRONMAN New Zealand is this March 7th

We normally don't cover races on the other side of the planet, but I have a really good friend that's racing. Aaron Monroe and I have been racing together for years and he is there with his family to do the race and then go to the wedding. Guess what Aaron Monroe's bib number is?

Professional Start List

What's New in the 303:

BASE Camp, The Inside Scoop

This past week, in surprisingly chilly, Orlando Florida, about a 120 teammates came to swim, bike, run, and have fun for four days. Athletes varied greatly in ability but it’s safe to say that the slowest, least skilled or in-experienced athlete felt every bit a part of this group as the fastest, most seasoned veterans. Here’s why. For this “family” it’s about the start line and how they get to the finish—not how fast they get there.

USA Triathlon Collegiate Club and High School National Championships in 2020

USA Triathlon is excited to be in Tempe, Arizona for the Collegiate Club and High School National Championships in 2020 for a second consecutive year. High School Nationals (non-drafting) and the Collegiate Club Draft-Legal Championships will occur on Friday, April 3. The Collegiate Olympic-Distance and Mixed-Team Relay races will occur on Saturday, April 4.

Video of the Week:

I want to share tips on how I use UCAN. Bill, last week you asked what the UCAN differentiator was. I provided a brief explanation that it's a starch instead of a sugar. This translates to a steady release of energy instead of sugar spikes and crashes. It not only performs differently, it also mixes and drinks differently. I thought I'd share how I use the mixer bottle and how to fill water bottles without the mess.

Upcoming Interviews:

Ellen Kindelsperger from the Chirolab. She believes optimal health is reached by treating the body as a whole rather than the summation of its parts. Her own pursuit of physical fitness, mindfulness, and knowledge drives her to better serve her patients.

Anders Hofman You Are An ICEMAN. That's right Anders Hofman completed the just under two weeks ago. This is going to be a hell of a documentary of the first ever, World Record breaking Ironman triathlon in Antarctica just about 10 days ago. He did it to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams and to help prevent mental illness.

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Mar 1, 2020

Our guest this week is Dina Griffin. Dina is an exceptional ultra runner and triathlete herself. We have spoken to her in the past, but she is back with some new insights on the nutrition and training needs of female athletes. If you are a female athlete who is self-coached, you will come away with some I sights into your performance (training or racing) and hormone levels. If you've questioned why some weeks or a span of days is particularly hard for I tense training, you may start to find some answers today.

My hope is that you find your best days/weeks for hard intense training efforts and which are best for the Easy Long stuff. Coaches of female athletes, (particularly my fellow male coaches) this will be good information for us to be thinking about when doing athlete intakes and will help you with designing training programs for female athletes.

Thanks to last week's guest, winner of Ultraman Florida 2020, Dede Griesbauer. If you missed that episode, go back and check out episode #220.

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.

Announcements:

  • This is a particularly special episode as we are super excited to announce our new sponsor this week. Some of you know who it is (or I should say guessed correctly). Some of you did not, which is okay. I thought some of the hints were a dead giveaway. We got some guesses I expected, guesses I did not expect and nobody guessed one that I thought for sure would get a couple of entries.       All of that breakdown, who guessed what and who is going to win $150 of the best sports fuel ever!
  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.

Interview with Dina Griffin (Female Athletes):

As a Sports Dietitian and athlete herself, Dina understands the many challenges that athletes encounter. She's great at helping people with goals related to weight loss, improving nutrition for training and race day, or managing a health condition.

Dina likes to ‘walk the talk’ and as such, is a competitive half marathon, marathon, and ultra runner, age group triathlete, and cyclist where she has earned top placement and age group wins in several events. For other leisure activities, she enjoys hiking, snowshoeing and open water swimming. Some notable athletic accomplishments and achievements include the Leadville 100 trail run, the Comrades ultra race in South Africa (earning a bronze medal), Ironman Coeur D’Alene (12:14 for her 1st IM in 2013), Boston Marathon (sub 3:25 finish), NYC Marathon (3:26 finish), the San Francisco North Face Endurance Run 50k, and the Mount Evans Hill Climb. She is also proud to have served as a guide for Diane Berberian at the ITU Paratriathlon World Championships in London in 2013.

Post Interview Discussion:

We have some details about the offer that Dina mentioned at the end of the interview. Our listeners can save $30 off the Endurance Nutrition Primer online program. Dina is adding a module to the program specific to female athletes very soon.

https://nutritionmechanic.mykajabi.com/offers/wxQiKuFo?coupon_code=MILEHIGH

New Sponsor Reveal:

We got some guesses I expected, guesses I did not expect and nobody guessed one that I thought for sure would get a couple of entries. All of that breakdown, who guessed what and who is going to win $150 of the best sports fuel ever! We have the blender raffle coming up to announce the winner, new sponsor and the deals for MHEP listeners.

The incorrect guesses included Skratch, BonkBreaker, SKRATCH and INFINIT. There were no guesses for Precision Hydration, which I thought might draw a couple of guesses. The folks that did guess correctly that our new sponsor is…DRUM ROLL….GENERATION UCAN! There were some correct guesses that have gone into the hat/blender. Here's the draw. And the winner is…Kristen Louderback!

UCAN gives you steady energy so you can finish stronger. Today I used the UCAN Performance Energy drink and the zero calorie, zero sugar, electrolyte replenishment drink during my 90 minute ride and then had a chocolate recovery shake mixed with milk after my brick run. I feel great and ready to keep going. It has helped me and thousands of athletes eliminate GI distress and prevent the bonk. Check out how Tim O'Donnell uses UCAN here

Click here or use code MHE2020 to save 15% at generationucan.com, or click here to try the UCAN Starter Pack for 25% off.

Endurance News:

https://olympics.nbcsports.com/2020/02/29/olympic-marathon-trials-results/

Men

  1. Galen Rupp — 2:09:20
  2. Jacob Riley — 2:10:02
  3. Abdi Abdirahman — 2:10:03

Women

  1. Aliphine Tuliamuk — 2:27:23
  2. Molly Seidel — 2:27:31
  3. Sally Kipyego — 2:28:52

UCAN Sets Course for How Olympic Marathon Hopefuls Train for the 2020 Trials

Team UCAN’s Olympic Trials qualifiers represent 15 states and these athletes come from a diverse range of running backgrounds – from professional runners, to school teachers, nurses, engineers and a wide range of other full-time careers. With the field of marathoners getting more competitive each year, athletes are looking for new and innovative ways to up their game and performance.

One of those ways is through nutrition and the use of UCAN’s SuperStarch, which is scientifically proven to provide a slow drip of glucose into the body to manage blood sugar levels, the key to peak performance and reducing fatigue. Compared to sugar-based sports nutrition drinks, bars and gels that overwhelm the body with surges in sugar, leading to sudden energy crashes, SuperStarch maintains stable blood glucose levels that allows athletes to unlock their full potential with sustained energy.

“The Olympic Marathon Trials continue to grow in number every year, and we are excited to be the sports nutrition product of choice for more than 50 individuals in this year’s Trials,” says Shoba Murali, CEO of UCAN. “In a changing world where people from the rookie runner to pro athlete look for products to help them achieve personal and professional fitness goals, UCAN aligns with these goals, offering sports nutrition products that deliver performance without compromising long-term health.”

To learn more about UCAN and SuperStarch, please visit www.generationucan.com.

Check out UCAN’s Olympic Marathon Trials qualifiers at www.generationucan.com/otq.

Anders Hofman You Are An ICEMAN

That's right Anders Hofman completed the Project Iceman is the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams. Anders Hofman's goal to help prevent mental illness.

Video of the Week:

World Champion Triathlete Tim O'Donnell on Fueling with UCAN

Upcoming Interviews:

Coach David Warden of 80/20 Endurance join us to celebrate our 4th anniversary.

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Feb 23, 2020

In the inaugural year of UMFL in 2014, Julie Shelley was the first female with a time of 25:33:05. 2015 it was Julie Paquette with a time of 29:33:00. In 2016 it was Jessica Deree in a time of 27:54:05. In 2017 35 year old Steffi Steinberg took out the female win (11th overall) with a 24:55:13. 2018 it was 41 year old Jamie Harris in a time of 25:36:37. In 2019 42 year old Jamie Harris was the first female (10th overall) in a time of 26:21:23. Now along comes 49 year old Dede Griesbauer. She's been a top 10 in Kona 3 times, she's won 3 IRONMAN races. She completes UMFL this year with a total time of 22:48:31. 2 hours 7 minutes faster than the 35 year old Steffi in 2017. Our guest today is the winner of Ultraman Florida 2020, Dede Griesbauer.

Thanks to last week's guest Josh Miller AKA Primal Flow for talking ultrarunning and sharing his very personal history with drug and alcohol addiction and how trail running was a key part of his recovery. If you missed that episode, go back and check out episode #219.

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.

Announcements:

  • We are super excited about this first announcement this week. We have a new sponsor for the show that you are going to absolutely love! When you hear it you won’t be that surprised, but we are going to hold onto our little secret for another week and build up some excitement. This week we are going to give you a few hints, but we won't give it away until next week. Speaking of giveaways, our NEW SPONSOR IS GOING TO GIVE A PACKAGE VALUED AT $150 to one lucky listener. We’re going to do a couple of posts this week with hints about our new sponsor.       We're going to ask you to reply or DM us with your guess about who our new sponsor. Give us the correct name and you we'll put your name into a draw for the UCAN PACKAGE next weekend when we announce.       You'll want to make sure you are following on Facebook @MileHighEndurancePodcast, Twitter @milehighpodcast and Instagram @tripodcasterrich. Here are the first set of hints that we will be posting this week: HINT #1 - We've done an interview with them since Kona. HINT #2 - We've interviewed one of their sponsored professional triathletes since Kona. HINT #3 - I've used the product for 7 years.  
  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.

Interview with Dede Griesbauer (UMFL):

The race covers a total distance of 321.6 miles (517.5km), around central Florida; it requires that each participant complete a 6.2 mile (10km) open water swim, a 263 mile (423km) bike ride, and a 52.4 mile (84km) ultra-marathon run. Day 1 consists of a 6.2 mile swim and 92 mile bike, Day 2 is a 171 mile bike, and Day 3 is a 52.4 mile run.

Dede completed this beast in a total time of 22:48:31. 2 hours 7 minutes faster than any other woman in the 7 year history of the race.

Dede Griesbauer is the oldest, actively racing professional triathlete on the planet. Three IRONMAN wins and a 3-time Top 10 Kona finisher.

Training Tips:

Last week we talked about the importance of getting in a good base of endurance training. Most of us in the northern hemisphere are in that phase. But how do you know if you have enough base training, or how you can tell if your body has made the appropriate adaptions. You can aerobic endurance by testing for decoupling. What is decoupling you ask?

Joe Friel writes: An important lesson every competitive endurance athlete eventually learns is that the general preparation (“base”) period of the season is the most important time of the year. It’s then that the fundamental abilities of aerobic endurance, force and speed skill are developed. If these abilities are fully formed then the more advanced, race-specific abilities of muscular endurance, anaerobic endurance and power may be built on this solid foundation in the specific-preparation (“build”) period. Excellent general fitness created in the base period is necessary to produce high levels of sport-specific fitness for later in the season. Summer races are won with winter training.

How do you know if your aerobic endurance is progressing? And how do you know when you’ve done enough such training to reach an optimal AeT fitness level? The answer to both of these questions may be found by comparing power or speed with heart rate.

When aerobic endurance improves there is reduced heart rate drift relative to constant outputs (power and speed). And, of course, the reverse of this is that when heart rate is held steady during extensive endurance training, output may be expected to drift downward. This parallel relationship between input (heart rate) and output (power or speed) is referred to as “coupling.” When they are no longer parallel in a workout as one variable remains steady while the other drifts the relationship is said to have “decoupled.” Excessive decoupling would indicate a lack of aerobic endurance fitness.

For each half the normalized power (cycling) or speed (running) is divided by the average heart rate to establish two ratios. The ratios are then compared by subtracting the first half ratio from the second half ratio and dividing the remainder by the first half ratio. This produces a power-to-heart rate-ratio percentage of change from the first half to the second half of the aerobic threshold ride. That percentage of change is your rate of decoupling. I have found that aerobically fit endurance athletes experience a decoupling rate of less than 5%.

https://www.trainingpeaks.com/blog/aerobic-endurance-and-decoupling/.

Endurance News:

LONDON, ENGLAND: The Professional Triathletes Organisation today announced that it has adopted a $2,000,000 Annual Bonus Programme pursuant to which athletes will be paid based on their PTO World Rankings at the end of 2020. The bonus amounts range from $100,000 for the PTO World No. 1 male and female athletes, to $10,000 for the PTO World No. 20 male and female athletes. In addition, male and female athletes ranked at the end of the year between 21-50 shall each be paid $5,000 and those ranked between 51-100 shall be paid $2,000.

Rachel Joyce, Co-President of the PTO commented, “We are very pleased to be able to adopt an annual bonus programme that rewards athletes for outstanding performances throughout the year. The triathlon season is a long one and just because an athlete might have an off race in a large event, doesn’t mean that their year’s performance should go unrewarded.”

The PTO World Rankings is a first-of-its-kind ranking technology to measure the greatest non-drafting professional triathletes. It is a worldwide benchmark of consistent excellence in triathlon. In addition to being the basis for the PTO Annual Bonus Programme, it is used to determine automatic qualification spots for The Collins Cup.

Tim O’Donnell, Co-President of the PTO, stated, “The adoption of the PTO Annual Bonus Plan, together with the $2,000,000 payments at The Collins Cup, means that so far in 2020 the PTO will be paying 200 professional triathletes $4,000,000. We believe that this demonstrates the value and benefits of professionals being unified in our own organisation and we hope that this is just the beginning of the many ways the PTO can bring not only a voice but meaningful contributions to our sport.”

https://303triathlon.com/p-t-o-putting-2-million-bucks-in-pockets-of-100-top-pro-triathletes-for-2020/

Video of the Week:

Pro Interview: Dede Griesbauer

Upcoming Interviews:

The Nutrition Mechanic, Dina Griffin will be joining us to discuss the nutrition needs of female athletes.

Coach David Warden of 80/20 Endurance join us to celebrate our 4th anniversary.

We have an secret guest who is going to join us and help us celebrate our new sponsor. You've also heard this person on the show in the past 5 months. Big reveal next week.

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Feb 16, 2020

The journey I want to take you on today is about ultrarunning, healing, and about getting in touch with our primal instincts. Our story today is of an ultrarunner who is relatively new on the scene, he is hitting the podium on some ultra marathons recently. I heard him speak recently on the FIT127 podcast and others. He has some great experiences and lessons to share about ultra running for sure. As I did my research on Josh Miller, I learned there are a few more layers for us to learn from him today. For one, I know he is kind of a big deal in his day job as a UX UI Enterprise Strategy consultant. Sounds like a pretty straightforward story so far doesn't it? Our journey today will end up with us learning about Josh's struggle with drug and alcohol addiction, including an incident where he is stabbed by a dealer for not paying up. You don't want to miss this interview and we'll get right to it.

Thanks to last week's guest Rachel Joyce who filled us in on the PTO and it's interest in acquiring IRONMAN. Check out episode #218.

Sponsor - iKOR Labs:

Thanks to iKOR Labs for sponsoring the show today. I just received my shipment with my iKOR WARMING RELIEF 500mg (BIG BOY) and my iKOR DAILY SHOT 1000mg (small boy). The WARMING RELIEF works like magic to make aches and pains melt away. The DAILY SHOT is great for keeping my inflammation down and getter great sleep. Don't let your competition out recover! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.

 

Announcements:

  • Fluid Running and the $30.00 off the Fluid Running system or digital bundle.  The code is milehigh30! You can also find the link to Fluid Running and the code on our Resources Page.
  • If you want to stop guessing about your hydration, I strongly recommend you take the TrainingPeaks University course, 'The Science of Endurance Hydration' course. It’s important for athletes to know the answers to questions like: What makes sodium so important to performance? How do athletes lose sodium? What happens when your sodium losses mount up? how much sodium should you be taking in? Precision Hydration team is offering the MHE Podcast listeners 50% off the regularly price of $99 using the code SWEAT-H6YF.
  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.

 

Interview with Josh Miller (aka Primal Flow):

Once in a while a story comes along that develops into something much deeper and more complex than I originally assume. Josh's Instagram handle @PrimalFlow. My first tip off should have been that the handle Primal Flow is also a pseudo identity for Josh. As you'll hear in our interview, Primal Flow is an instinctual feeling that he gets while running. My second tip off is the feature photo we have of Josh. It show a man that is in touch with those primal instincts. Let's get into our interview with Primal Flow Josh Miller.

 

 

Training Tips:

Team, I'd like to share the training tip I'm giving out most this week.   There are lots of folks in the early part of their training plan for the 2020 season and eager to get into their fitness back. If you spent your off season on the couch, you may need to take is slower than someone who kept a regular regimen of training throughout the December and January.

For those of you with early season races like Chattanooga 70.3 in May, you should be well into your base phase of training. You are sitting 11 weeks out from that race and you will be shifting into your Build Phase in the next few weeks. Be sure you have the endurance work (zone 2) in the bank. You can aerobic endurance by testing for decoupling - for more check out this article. https://www.trainingpeaks.com/blog/aerobic-endurance-and-decoupling/. If you have a little more time, like a late summer race, you may just be hitting your base phase. Again, make sure you are spending lots of time in those easy zone 2 efforts. The harder efforts will be there in your build phase.

This is a great time to get disciplined about your strength training as well. Try to get in a minimum of 3 core sessions of 15 minutes per week and functional strength all body movement to keep neuro-muscular connections strong and responsive.

Of course make sure you are eating a health diet of plants and lean or plant-based protein and get 8-9 hours of sleep a night.

 

Endurance News:

Ultraman Florida is this weekend. It is a three day athletic endeavor guaranteed to test an athlete’s physical and mental limits. It is a journey that will touch your soul and create memories that will last a lifetime. The race covers a total distance of 321.6 miles (517.5km), around central Florida; it requires that each participant complete a 6.2 mile (10km) open water swim, a 263 mile (423km) bike ride, and a 52.4 mile (84km) ultra-marathon run. Day 1 consists of a 6.2 mile swim and 92 mile bike, Day 2 is a 171 mile bike, and Day 3 is a 52.4 mile run.

Dede Griesbauer was the 1st overall on Day 1 with a 2:28 swim of 6.2 miles and 90 mile bike. It is toward the end of Day 2 of the event and Boulder resident and professional triathlete Dede is the first female and third on the day! We look forward to seeing what she does here Sunday.

We will be talking to her next week. @dedegriesbauer #umfl2020

 

Upcoming Interviews:

Pro triathlete, Dede Grieisbauer, who is doing Ultraman Florida this weekend will be joining us to talk about that race and more.

The Nutrition Mechanic, Dina Griffin will be joining us to discuss the nutrition needs of female athletes.

Coach David Warden of 80/20 Endurance join us to celebrate our 4th anniversary.

 

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Feb 9, 2020

You may have seen the press release from The Professional Triathlon Organization this week and their letter to Wanda Sports Group announcing that they have the financing to make a cash offer for the "WTC business" which includes IRONMAN. Our guest this week is the legendary Rachel Joyce who also happens to be one of the Co- Presidents of PTO along with Tim O'Donnell, who signed the letter.

Thanks to last weekend's guest, Quinton Varce of the 127 Fit Podcast. He's a cool, young guy, who has decided to live his dream to become a personal trainer and a podcaster to share other people's stories in fitness. Check out episode #217.

Sponsor - iKOR Labs:

I have two great iKOR stories for you this week.

 

Story #1 - I spent last weekend skiing in Steamboat. In years past, just an hour of skiing bumps would have my knees swelling up on the ride home. I skied two day with bumps here and there and had no problem at all. Just 5 pumps of the daily shot in the morning and evening and I had no swelling at all.

 

Story #2 - I'm in Tempe for work last week and Wednesday morning I'm in the hotel fitness center and doing core and strength work when I pinched my sciatic nerve on my left side. I could barely move and after struggling through some upper body strength work for 10 minutes, ended the workout and walked gingerly back to my room with a pain level of about 6. I took my daily shot before getting in the shower. By the time I was walking to my rental car 30 minutes later, the pain was about a 3.

 

Great for preventing inflammation. Awesome for pain relief. Don't let the competition recover better than you. Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.

 

Announcements:

  • Last week I shared my strong recommendation to take the TrainingPeaks University course, 'The Science of Endurance Hydration' course. It’s important for athletes to know the answers to questions like: What makes sodium so important to performance? How do athletes lose sodium? What happens when your sodium losses mount up? how much sodium should you be taking in? It is essential that coaches know this information. For coaches that are not confident in their knowledge, or the athlete that does not have a coach, this is a must take course.       It’s a good value at full price, but the Precision Hydration team is offering the MHE Podcast listeners 50% off using the code SWEAT-H6YF. The code and link on the Resources page and of course in the Blog for this episode. If you are subscribed to the newsletter, you will have it come right to you. So easy!
  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.

 

Interview with Rachel Joyce:

A week ago the Professional Triathlete Organization announced their new board members last week to include Lionel Sanders and Alistair Brownlee. Just this week PTO submitted a letter to Wanda Sports Group explain that PTO is prepared to consider an all-cash transaction or one in which the existing shareholders of WSG are able to participate in the growth of the WTC Business that the PTO is uniquely positioned to deliver. It goes on to read "Without our cooperation the WTC Business would deteriorate". It also closes with "We hope that you and your Board share our enthusiasm and, consistent with applicable fiduciary duties look forward to a prompt and favourable reply". Is there a genuine expectation of a positive response from WSG? Are those words simply polite way of saying "hurry up and say we want to work with PTO to sell to PTO? What would be the leadership structure at the PTO version of IRONMAN? How will IRONMAN respond?

 

That letter was signed by PTO Chairman, Charles D. Adamo, CEO Sam Renouf and Co-Presidents Rachel Joyce and Tim O’Donnell. We have one of the four people that put their name to that letter with us. Please welcome the legendary triathlete, inspiring mom, and industry leader, Rachel Joyce.

 

Outline:

  1. Introduction, interview setup
  2. Maybe two truths and a lie icebreaker - I don't think we ever did this with her
  3. Quick review of Rachel's career highlights and where she is in her career
    1. What is PTO?
    2. Can you remind us when you originally got involved with PTO and why?
    3. How has your role changed and when did the Co-President of PTO become official?
    4. How much of a personal investment have you made? Not financial, necessarily (but maybe), but how much time does this take of you each week?
    5. How does purchasing Wanda, From the letter, "The PTO is prepared to consider an all-cash transaction or one in which the existing shareholders of WSG are able to participate in the growth of the WTC Business that the PTO is uniquely positioned to deliver." What is Ironman worth today? What do you think it could be worth?
    6. We talked about the letter in the intro. From the letter "PTO and its professional athletes that the WTC Business has the ability to stabilise and grow, and that without our cooperation the WTC Business would deteriorate." - Are you trying to save and maintain, or grow?
    7. Is there a genuine expectation of a positive response from WSG? Are those words simply polite way of saying "hurry up and say we want to work with PTO to sell to PTO?
    8. What would be the organization structure be in the PTO version of IRONMAN?
    9. What would an ideal response from IRONMAN respond? What's likely to be the response?
    10. What would be your first priorities?
    11. What will stay the same?
    12. The letter closes with "We hope that you and your Board share our enthusiasm and, consistent with applicable fiduciary duties, we look forward to a prompt and favourable reply." - What do you expect their response to be? Have there been any informal communications with Andrew Messick or the Wanda leadership that they might view this favorably?
    13. Why was it important for you to be a signatory on the letter to Wanda Sports and Andrew Messick
    1. Where to go for more information
       
  4. PTO Questions

Deide griesbaur

Sam long

Matt miller

BASE

 

Training Tips:

I'm reading a book that has me totally drawn in that is going to be one of my must reads for those wanting to take care of themselves and live healthy as you can for as long as you can. Have you ever heard of Telomeres? Well neither had I, until doing MCAT flashcards with Lauren over the December college break. They are basically strands of DNA at the end of the chomosomes in our cells that protect and promote longevity. My curiosity was peaked and I found this book titled, The Telomere Effect.

 

https://www.health.harvard.edu/staying-healthy/can-this-dna-test-help-predict-your-longevity

https://www.spectracell.com/telomere-testing

Telomere Test ($290)

https://www.healthtestingcenters.com/test/telomere-length-test/ - $607

 

New in the 303:

 

https://www.cbssports.com/olympics/news/how-a-record-setting-ethiopian-marathon-runner-could-cause-problems-for-nike/

Should triathlon allow Vaporflys?

 

Endurance News:

 

https://www.cbssports.com/olympics/news/how-a-record-setting-ethiopian-marathon-runner-could-cause-problems-for-nike/

Should triathlon allow Vaporflys?

 

 

Video of the Week:

None this week.

 

 

Upcoming Interviews:

The Nutrition Mechanic, Dina Griffin will be joining us to discuss the nutrition needs of female athletes.

 

Our anniversary show will be coming up in a month and we are looking forward to having coach, David Warden of 80/20 Endurance join us to celebrate our 4th anniversary.

 

Terrence Tez Steinberg and a United World Challenge update. His boat is near completion, but he missed the Atlantic window. So what does he do, comes up with a bigger challenge. Close to 120 people have rowed the Atlantic alone. Fewer than 10 have rowed from North America to Hawaii. That’s under 10. Ever. Solo rowing the Atlantic is hard. Solo rowing across the Pacific to Hawaii is really hard. And after 4 months of training on my boat, coached by some of the rowers and sailors who know the Pacific Ocean best, I believe I can attempt this route as soon as April or May 2020.   https://unitedworldchallenge.org/our-pacific-pivot/

 

Lance Panagutti

 

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Feb 2, 2020

Our guest this week is Quinton Varce of the 127 Fit Podcast. He's a personal trainer and is going to be sharing his passion for what he does.

Thanks to last weekend's guest, Jennifer Conroyd of Fluid Running on the benefits of running without hitting the pavement. Check out the interview and learn how to do deep water pool running the right way.

Sponsor - iKOR Labs:

iKOR is the CBD that I use to protect my body from the stress from hard training sessions. The daily shot is great to help get a great night's sleep and the recovery shot is awesome after hard efforts. Don't let the competition recover better than you. Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.

 

Announcements:

  • If you get your podcasts on Deezer, iHeartRadio, Radio.com, Radio Public, Spotify and WebPlayer - we're there too.
  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.

 

Sponsor - Halo Neuro:

Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.

Interview with Quinton Varce:

I was fortunate this week to be asked to be a guest on the 127 Fit Podcast. The host of the show, Quinton Varce did a great job leading a conversation on his show that will release in the next week of so. I asked him if we could get to know him a little better and share his story and podcast on our show

Quinton is the host of the 127 Fit Podcast. He's a personal trainer and shows us how to live life to the fullest. If you've been hesitant to share your talents with the world, get off the couch.

Let's get into the interview now with Quinton Varce.

 

Sponsor - Riplaces:

Riplaces are my favorite lace system. Riplaces are the most comfortable, durable and clean-looking system you can lace into your shoes. If you want faster transitions, go to MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance

 

Training Tips:

A couple of weeks ago I started taking the TrainingPeaks University course, 'The Science of Endurance Hydration'. I just completed it and wanted to share my 3 reasons for you to check it out.

Question: How many sweat glands do you have?

Answer: Depending on how big you are, you’ll have anywhere between 1.5 and 5 million sweat glands on your body.

 

Question: There are two types of sweat glands, what are there names?

Answer: There are actually two main types: eccrine and apocrine

 

Question: What do they do?

Answer: Your eccrine glands are the ‘classic’ sweat glands that produce most of the sweat you can see when you train. They are tiny, numerous and are found almost everywhere on the body, although they are most concentrated on the palms, soles and face. Apocrine glands, on the other hand, secrete a slightly different type of sweat into a hair follicle which then makes its way up to the skin’s surface. Because of this, apocrine glands are bigger and are only found in your armpits and a few other places where hair grows. They secrete a thicker solution that is largely to blame for the distinctive odor associated with sweating.

 

What gets these glands going?

As you might expect, the main cause of sweating is an increase in body temperature (mainly in the inner core, but also on the skin).

Neurons sensitive to heat in the hypothalamus section of the brain detect temperature changes and stimulate the release of a neurotransmitter called acetylcholine from neurons local to the sweat glands. This causes a complex ‘cascade reaction’ that results in the secretion of sweat, known as ‘hypothalamic’ sweating.

Another cause of sweating is emotional stress, something which most of us have experienced at some point in our lives, think before a job interview or when speaking in public.

When we get nervous, our hands and feet in particular can become slick with sweat. This is known as ‘cortical’ sweating and may be an evolutionary mechanism that helped our ancestors maintain their grip while running and climbing to get out of harm's way. Although no doubt helpful back then, nowadays this can be very uncomfortable and embarrassing when greeting your potential new boss with a clammy handshake.

The third and final type of sweating is known as ‘medullary’ sweating and will be familiar to anyone who, like myself, starts sweating at the mere thought of a hot curry. When we eat spicy food the compound capsaicin that is found in chilli peppers binds to sensors in the mouth and causes us to start sweating from the face.

Other questions answered.

What makes sodium so important to performance?

How do athletes lose sodium?

What happens when your sodium losses mount up?

how much sodium should you be taking in?

Thanks again Andy Blow for sharing the Precision Hydration resources that are out there. Check out TrainingPeaks University course, 'The Science of Endurance Hydration'

 

Endurance News:

https://www.cbssports.com/olympics/news/how-a-record-setting-ethiopian-marathon-runner-could-cause-problems-for-nike/

 

Video of the Week:

THE FINAL ICEMAN PREPARATIONS IN NORWAY - PROJECT ICEMAN

 

Upcoming Interviews:

The Nutrition Mechanic, Dina Griffin will be joining us to discuss the nutrition needs of female athletes.

Our anniversary show will be coming up in a month and we are looking forward to having coach, David Warden of 80/20 Endurance join us to celebrate our 4th anniversary.

 

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Jan 26, 2020

Our guest this week is Jennifer Conroyd of Fluid Running is joining us to confirm that "aqua jogging" as we called it in the Tim O'Donnell interview is in fact the next big thing. Jennifer is an Ironman finisher and also a 15 time Boston Marathon qualifier.  She is an expert on fluid running and is here to tell us all about how to do it right, the science behind it, and why more and more professional athletes are turning to it.

Thanks to last weekend's guest, Leadville 100 Trail Run finisher Jason Cohen and his journey to transform himself from a body weight of nearly 300lbs to the fighting weight of an ultramarathoner. You can listen to the interview on episode #215.  

Jason mentioned his weight loss competition that he has with his peers who were also obese at the time. I did that a couple of times early in my career with co-workers. First was my 30's and we called it "battle of the fatties". The second time was in my early 40's, different job when I was traveling to Virginia every week. Again, we called the competition "battle of the fatties" and we did it as a percent of weight loss over two months. I mentioned during the interview with Jason that was 179, which is about 10 pounds heavier than I want to be at this time of the year. One of my athletes that I coach, Matt, is about the same weight and we both want to lose 10 pounds. Our goal is to get to 170 by St. Patrick's Day on March 17th.

Sponsor - iKOR Labs:

iKOR is the CBD that I use to protect my body from the stress from hard training sessions. I helps me recover fast and maintain a positive mental state. The daily shot is great to help get a great night's sleep and the recovery shot is awesome after hard efforts. Don't let the competition recover better than you. Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.

Announcements:

  • If you get your podcasts on Deezer, iHeartRadio, Radio.com, Radio Public, Spotify and WebPlayer - we're there too.
  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.

Sponsor - Halo Neuro:

Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.

Interview with Jennifer Conroyd:

Jennifer Conroyd is the founder of Fluid Running, a deep water exercise program. She is an avid athlete, Boston Marathoner and Ironman. Jennifer discovered the benefits of deep water running when she sustained an injury while training for the Chicago Marathon.

Due to her injury, she could no longer train by running on the road, so she took to the pool and ran solely in deep water for the six weeks leading up to the marathon. She not only finished the marathon but qualified for the Boston Marathon.

Amazed by her successful finish, she created Fluid Running in 2011 with the goal of helping other injured runners. Fluid Running was voted as one of the Top 20 Best Workouts in America by Men’s Journal.

Let's get into the interview now with Jennifer Conroyd.

Sponsor - Riplaces:

Riplaces are my favorite lace system. Riplaces are the most comfortable, durable and clean-looking system you can lace into your shoes. If you want faster transitions, go to MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance

Fluid Running Discussion:

I just heard another interview on another podcast I listen to with pro triathlete, Lisa Roberts, who talked about how she used deep water pool running to train during running injuries.

I've now done three sessions, one using the app and a Jennifer Conroyd led training session. The other two were at the end of my swims, where I spent 10-15 minutes with the Fluid Running belt only and just run. I keep forgetting to bring my heart rate monitor, but I'm eager to see how high I can get it in water.

I know so many people who are sidelined from running right now due to running injuries and talked with them about pool running as an option. The first reaction I get is, "you mean that thing that the old people do with the floaty belt?" There's a stigma that is the discussion here. We are evolutionarily hard wired to not show weakness. If that's what the old and feeble are doing, I can't be associated with that. Older athletes (yes, they are athletes…just older), have been in their bodies longer and know what's good for it. And yes, many of them can't take the pounding of running so they are staying fit.  

I've listed about a half dozen great links to more information from Fluid Running here in the show notes. There will also be a section in the Resources page before the end of the weekend.

About Jennifer: https://www.fluidrunning.com/about-jennifer-conroyd/  

Endurance athletes use Fluid Running: https://www.fluidrunning.com/ultra-endurance-athletes/  

Athletes incorporating deep water running with amazing results: https://www.fluidrunning.com/stronger-after-injury-with-deep-water-running/ 

Heart rate while deep water running: https://www.youtube.com/watch?v=63N-aeP4Ep0&t=2s 

Improving land running performance with deep water running/Fluid Running: https://www.fluidrunning.com/incorporate-fluid-running-for-land-performance-improvement/

 

Some additional studies:

https://www.fluidrunning.com/the-science-of-deep-water-running/ 

https://www.researchgate.net/publication/236217598_Physiologic_and_Kinematical_Effects_of_Water_Run_Training_on_Running_Performance

I looked into Effects of Hydrostatic Weight on Heart Rate During Water Immersion and found an article by that name. Here's an excerpt:

"central blood volume is increased through the redistribution of venous blood and extracellular fluid from the lower to the upper part of the body in the same way as during face immersion reflex (Campbell, Gooden, & Horowitz, 1969). As a result of the increase in plasmatic volume in the central part of the body, the heart and central circulation are distended, leading to stimulation of volume and pressure receptors of these tissues, which in turn leads to a re-adaptation of the cardiovascular system,

The authors are with Federal University of Rio Grande do Sul, Laboratory of Research on Exercise, in Porto Alegre, Brazil.

Hydrostatic Weight and Heart Rate in Immersion 179

increasing central venous pressure, cardiac output, and stroke volume, and finally lowering HR (Watenpaugh, Pump, Bie, & Norsk, 2000).

Last week we discussed the TrainingPeaks University course, 'The Science of Endurance Hydration'. I'm still taking it and want to complete it before I give my report. I will tell you that part of the reason it's taking a while, is that there is a lot of additional reading they make available.

 

Video of the Week:

Fluid Running H2Go Release

 

Endurance News:

USA Triathlon Endurance Exchange

Bill, you've been at the USA Triathlon Endurance Exchange in Tempe this week. What are some of the highlights from the EE?

https://www.enduranceexchange.com/event-schedule

https://www.enduranceexchange.com/page/show/5472660-speakers

https://www.enduranceexchange.com/page/show/5472658-session-descriptions

@bobbabbit

@ironman

@pto

@peasebros

@teamliza

@collinscup

@charlesadamo - did bill record?

#aspriationalsport

@jimmcgilvery

@rickanddickhoyt

Project Iceman Update

Two weeks till departure! Here's how the Iceman expedition is expected to look like:

  • Feb 2: Departure from Copenhagen, Denmark
  • Feb 3: Arrival in Ushuaia, Argentina
  • Feb 3-7: Four days of preparations in Ushuaia, the whole team is together for the first time, expedition plan and roles, glacier (crevasse) safety and rescue by Phil, and packing everything on the yacht.
  • Feb 7: Setting sail off from Ushuaia, heading on a 5-7 days sailing trip across the Drake Passage to the Iceman location at Portal Point, Antarctica.
  • Feb 12-14: Arrival at Portal Point, Antarctica
  • Feb 15-20: 2-5 days of exploring the location, plan and set-up a safe route on the glacier for the bike and run parts of the Iceman
  • Feb 21-29: The expected period where the Iceman will take place. The plan is for me to do it as soon as weather and conditions allow for it, and we have an expected 24-48 hour window of good weather.
  • Mar 1-2: Potential days of exploring the wildlife, the nature, mountaineering and skiing depending on when the Iceman is completed
  • Mar 3: Sailing off Antarctica, heading back to Ushuaia
  • Mar 10: Reaching the harbour in Ushuaia
  • Mar 12: Departure from Ushuaia
  • Mar 13: Arrival back in Copenhagen

In total 40 days of crazy adventure.

#limitationsareperceptions

#projecticeman

 

What's New in the 303?

Andy Pruitt Joins iKOR Labs

Boulder, CO – iKOR Labs, the Boulder-based producer of recovery-enhancing hemp oil/CBD (cannabidiol) products, today proudly announced the addition of Andrew Pruitt,EdD as Sports Medicine Consultant for Science and Innovation.

Pruitt, a legend in the endurance industry, has been putting his golden touch to use for decades. He received a Bachelor of Science in Anatomy from Iowa State University and moved to Colorado in 1973 to join the sports medicine staff for Colorado University Athletics, eventually becoming the Director of Sports Medicine.

 

125 miles of bike lanes coming to Denver, despite delays

Denver is switching its bicycle program into high gear to help keep its promise of installing 125 miles of bike lanes by 2023.

Mayor Michael Hancock on Thursday announced the new three-pronged approach, alongside Denver Transportation and Infrastructure Director Eulois Cleckley.

The accelerated plan will coordinate striping bike lanes when streets are paved; install “high comfort” lanes that include physical barriers to separate cyclists from cars; and “significantly” expand the bike network in the city’s most densely populated areas, like northwest and central Denver, to increase the number of households within a quarter-mile of a high comfort bikeway.

Hancock on Thursday said that the “reality is we’re ushering in the bicycle revolution in Denver, Colorado,” Denverite reported. “I grew up in the city. We didn’t have bike lanes. We rode our little Huffys without bike lanes, protected or striped. And today we get a chance to see a city committing to creating comfort lanes for people to ride their bikes.”

 

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Jan 18, 2020

Our guest this week is Leadville 100 Trail Run finisher Jason Cohen. You may recall our mention of the Heavy as Lead documentary of Jason. You are about to hear his journey to transform himself from a body weight of nearly 300lbs to the fighting weight of an ultramarathoner.

Thanks to last weekend's guest, CEO and Co-Founder of Precision Hydration, Andy Blow. You can listen to the interview on episode #213 or you can read it in the Blog

Thanks also to ultramarathoner Samantha Gash and her reporting on what is happening with the devastating brushfires in Australia. You can listen to the interview on episode #214.  

Sponsor - iKOR Labs:

iKOR is the CBD that I use to protect my body from the stress from hard training sessions. I helps me recover fast and maintain a positive mental state. The daily shot is great to help get a great night's sleep and the recovery shot is awesome after hard efforts. Don't let the competition recover better than you. Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.

 

Announcements:

  • If you get your podcasts on Deezer, iHeartRadio, Radio.com, Radio Public, Spotify and WebPlayer - we're there too.
  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.

 

Sponsor - Halo Neuro:

Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.

Interview with Jason Cohen:

Jason Cohen Jason, at the age of 27, found himself looking at the number 297 on his bathroom scale. Jason resolved to never let that number touch 300 and has since lost over 120 pounds. His incredible journey has taken him through his battle with obesity and will now take him to the starting line of the Leadville Trail 100 Race on August 18th, 2018. This film documents Jason's story of losing the weight, becoming an athlete, and running the Leadville 100.

Let's get into the interview now with Jason Cohen.

Sponsor - Riplaces:

One of my favorite products are Riplaces. This elastic lace system is the most comfortable, durable and clean-looking system you can lace into your shoes. If you want faster transitions (and security weight lines at the airport). Pro triathlete proven and endorsed. Get your MHE logo package. Use the code MHE25 to get that 25% discount. Go to MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance

Train Informed:

Last week we had Andy Blow talking about how to get a handle on your hydration plan and how unique each solution is for each athlete. If you recall Andy talked about the TrainingPeaks University course that's available. I took the course and picked up a couple of CPU credits along the way. I want to share a couple of things that I learned and that I think will emphasize the unique needs of each athlete.

Question: How many sweat glands do you have?

Answer: Depending on how big you are, you’ll have anywhere between 1.5 and 5 million sweat glands on your body.

 

Question: There are two types of sweat glands, what are there names?

Answer: There are actually two main types: eccrine and apocrine

 

Question: What do they do?

Answer: Your eccrine glands are the ‘classic’ sweat glands that produce most of the sweat you can see when you train. They are tiny, numerous and are found almost everywhere on the body, although they are most concentrated on the palms, soles and face. Apocrine glands, on the other hand, secrete a slightly different type of sweat into a hair follicle which then makes its way up to the skin’s surface. Because of this, apocrine glands are bigger and are only found in your armpits and a few other places where hair grows. They secrete a thicker solution that is largely to blame for the distinctive odor associated with sweating.

TrainingPeaks University course, 'The Science of Endurance Hydration'

 

What's New in the 303?

TrainingPeaks Announces Departure of Gear Fisher, Co-Founder and Chief Corporate Development Officer

TrainingPeaks, a global leader in providing smart and effective digital training solutions for athletes and coaches, today announced Gear Fisher, Co-Founder and Chief Corporate Development Officer, will be leaving the company to launch a new video feedback and communication platform. Andy Stephens will continue his role as CEO of TrainingPeaks and parent company Peaksware.

 

Karen Hornbostel Time Trial Series; Special Deal for Triathletes    

USA Triathlon and USA Cycling have been partnering more and more and now, partnering with the Bicycle Racing Association of Colorado (BRAC), triathletes holding a current USAT membership are being offered a significant incentive to try the Karen Hornbostel Time Trial series (KHMTT). There is hardly a better way to prepare for the upcoming triathlon season then participating in these early season time trial races.

Endurance News:

Relief Run for Australia Wildfire Disaster Relief by Red Cross   

Australia is burning and the effects of the recent bushfires has been widespread and devastating. Melbourne-based ultramarathon runner, Samantha Gash, and Nic Davidson have created a virtual Relief Run. Please register to the event via www.reliefrun.com.au. 100% of your $50AUD fee will go as a donation to the Australian Red Cross Disaster Relief and Recovery Fund. Lets collectively use our footsteps to support those who have lost loved ones, their homes, and their critical needs in the face of disaster.

Your run or walk can take place anywhere, at any time on the weekend of Saturday January 18th and Sunday January 19th 2020. There are 21.1km half marathon and 5km options for you to sign up for. We welcome runners of all abilities to join us for this important cause.

While you can participate solo, some of us are choosing to rally together and are holding community Relief Run events around the world. We encourage you to share this event as wide as you can and register your own Club event. Many organised runs have been listed on www.reliefrun.com.au

https://reliefrun.com.au/

Tim O'Donnell and Terrible Tuesday Workouts

UCAN—specifically the company’s signature food product, SuperStarch. “SuperStarch is like a slow-drip IV, giving a constant, steady release of carbohydrates,” he says. O’Donnell also uses it during his training, especially on "Terrible Tuesdays." “When you’re finishing up running and hitting the water 35-45 minutes later, you need something quick in between that’s not going to give you that spike…it has to be energy that can get you through to the end of the session.”

And O’Donnell will need all the energy he can when it comes to what he calls “Terrible Tuesday,” a hyperintensive mash-up of each triathlon discipline and a lifting session for good measure. “To prepare for an eight-hour race like the Ironman, you have to put your body in overload sometimes in training,” O’Donnell explains. “Honestly, I’ve found it’s better to do it all on one day like this, because when you do your intense biking, swimming and running sessions on different days, it becomes harder to recover and bounce back for the next one.”

https://www.muscleandfitness.com/athletes-celebrities/pro-tips/how-top-us-triathlete-tim-o-donnell-prepares-ironman

USA Triathlon Endurance Exchange

https://www.enduranceexchange.com/event-schedule

https://www.enduranceexchange.com/page/show/5472660-speakers

https://www.enduranceexchange.com/page/show/5472658-session-descriptions

Video of the Week:

Heavy As Lead - From 300 Pounds to the Leadville 100

Heavy as Lead is the story of Jason Cohen, who went from 300lbs to just a short 7 years later found himself running the Leadville Trail 100. Jason, at the age of 27, found himself looking at the number 297 on his bathroom scale. Jason resolved to never let that number touch 300 and has since lost over 120 pounds. His incredible journey has taken him through his battle with obesity and took him to the starting line of the Leadville Trail 100 Race on August 18th, 2018. This film documents Jason's story of losing the weight, becoming an athlete, and running the Leadville 100. Jason was given the idea to tell his story by his good friend, Mark LeBlanc, who realized that Jason's story needed to be told to the world. Mark is co-creating Heavy as Lead with Jason and is the person behind the camera for much of the film. More information and contact information can be found at www.heavyaslead.com

Heavy As Lead Documentary - From 300lbs to Running the Leadville 100

Upcoming Interviews:

Jennifer Conroyd of Fluid Running is joining us to confirm that "aqua jogging" as we called it in the Tim O'Donnell interview is in fact the next big thing. Jennifer is an Ironman finisher and also a 15 time Boston Marathon qualifier.  She created Fluid Running after I got injured training for the Chicago Marathon in 2010. 

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Jan 15, 2020

This is a special episode with a particularly urgent message. We have an amazing guest to tell us about an incredibly significant event happening over the January 18-19 weekend. The Australia Relief Run is an event that is being organized to occur all over the world.   Samantha Gash is an ultra runner and resident of Australia who set off a darn near viral event where runners can register for a virtual race to raise money for Red Cross to help victims of the Australian brush fires, which has had devastating death tolls, housing and habitat loss.  

My daughter Morgan has been deeply concerned about the loss of wildlife including critically endangered species like the Koalas. She wants to become a zoologist and visit Australia in the near future. This past Sunday, my father-in-law (Patrick) casually brought to my attention a run being organized here in Denver called the Australia Relief Run.   As I looked into it I found that Runners World had picked up the story. I also researched the person who started the event and learned it was Samantha Gash. Samantha is a limit-breaking ultra-runner, a leadership speaker, and she has dedicated herself to humanitarian causes and now helping her home country in perhaps it's worst natural disaster in a century or more.

So we published episode #213 on Saturday night, I learn about the Relief Run Sunday afternoon, I message Samantha that evening and we recorded Monday. I wanted to get this message out to our listeners, who are literally all over the world, and encourage you participate in this event this weekend.

I'm putting links to the Relief Run website, the Runner's World article and Samantha's website.

Real quick before we get into the interview:

Sponsors:

iKOR Performance CBD is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery.

 

Halo Sport from Halo Neuroscience - 20 minutes of neural priming with the Halo Headset gives you an hour of improved neural recruitment of the muscles that lead to strength, power and endurance.

 

Riplaces - Faster transition! No tie elastic laces with custom tension for the perfect fit. Pro triathlete proven and endorsed.

 

All the discounts and links to our sponsors can be found on the https://milehighendurancepodcast.com/sponsors page. Please support our affiliate brands that support the show and help you get faster!

 

Here to tell us about the Australia Relief Run is Samantha Gash.

https://www.samanthagash.com/

https://www.runnersworld.com/news/a30434670/australian-wildfire-relief-run/

 

https://reliefrun.com.au/

 

https://www.facebook.com/gashsamantha

 

https://twitter.com/samanthagash

 

https://www.instagram.com/samanthagash/

 

Closing:

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Don't forget to subscribe to our newsletter at MileHighEndurancePodcast.com.

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

Jan 12, 2020

Our guest this week is CEO and Co-Founder of Precision Hydration, Andy Blow. A few weeks ago we had Sarah Crowley on to talk about her podium performance in Kona and win at IRONMAN Arizona. As a part of that show we also had a discussion about how she prepares for hot races. Part of that preparation is training and racing with Precision Hydration. We have the sweat expert, Andy Blow joining us in just a few minutes.

Thanks to last week's guest - 7 time All American, Pan American Combined Events Champion, 5 time Team USA representative, and 2020 Decathlon Olympic hopeful, Chris Helwick. You can listen to the interview on episode #212 or you can read it in the Blog  

Sponsor - iKOR Labs:

Today's show is sponsored by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. For a limited time (until It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "MHE2020" at checkout. You need to switch to "MHE2020" and not use endurance any longer. The next time you go to use endurance, it likely won't work. Please make a note of "MHE2020" Go to www.ikorlabs.com for more details.

 

Announcements:

  • We're expanding!       We've always been on iTunes, GooglePlay, Stitcher and Libsyn. We've added the six more podcast channels - Deezer, iHeartRadio, Radio.com, Radio Public, Spotify and WebPlayer.
  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.

 

Sponsor - Halo Neuro:

Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.

Interview with Andy Blow:

Andy grew up in Leicester, in the Midlands, U.K. playing soccer. He found his way to triathlon while attending Bath University, where he studied sport science, and discovered he had a knack for it. He suffered a lot with nutrition and hydration issues in the longer, hotter races. This was ultimately the catalyst for him to learning more about that and in the end setting up Precision Hydration.

Let's get into the interview now with Andy Blow.

Sponsor - Riplaces:

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

 

Discussion:

Folks, I have some additional information that Andy and his team have made available to us. First, there three blog posts that I highly recommend you check out. More on that in a minute.

The folks at PH have set up a 15% discount code for you to use at PrecisionHydration.com. You will just need to enter the code MHE code at checkout to get 15% off your entire first order from the PH website and that code can be used on top of the multi-buy discounts that are already locked into our store.

There were three great blog posts on the PH website and the links are in the show notes. Those articles are:

 

  • How to start hydrated and why that's so important -When people talk about hydration, most of the time it's about what and how much athletes should drink during exercise. This blog aims to give you a more solid understanding of what you can do to arrive at the start of your next event optimally hydrated.
  • How to measure your sweat rate to improve your hydration strategy - Estimating your sweat rate can be a useful exercise when you’re trying to figure out how much and what you need to drink (in terms of fluids and electrolytes) during training and events. This article explains the equipment you need, the process and calculations.
  • How to estimate your sweat sodium losses - When it comes to understanding how to hydrate properly you need to consider two things, how much you’re sweating (your sweat rate - usually measured in ml per hour) and how much salt you’re losing in that sweat (your sweat concentration. i.e. how 'salty' your sweat is).

Understanding both of these gives you an overall appreciation of your net fluid and sodium losses over a given period of time and this enables you to work out a sensible personalized hydration plan.

 

What's New in the 303?

KHMTT Showing Leadership and how the USAC and USAT partnership is working.    

The Karen Hornbostel Memorial Time Trial Series, USA Triathlon, USA Cycling, and Bicycle Racing Association of Colorado have joined together to offer USA Triathlon members a highly discounted entry to the KHMTT seven-week time trial series.

This is a perfect opportunity to get an early start on preparing for the upcoming season. By racing competitively each week, you can compare your times for each week and your fitness. KHMTTopened up the program to any USAT member, which means the program is not limited to triathletes who do not have a USAC license.  That means if a USAT member already has a USAC license, their entry fee for the KHMTT is reduced from $170 to $135.

This is a limited time offer, and will not be available after February 29, 2020. Go to https://khmtt.com/usat-registration-start/ for more information.

 

Item

USAT Member

Regular

USAC Racing License

$49.00

$80.00

BRAC Membership

$15.00

$30.00

KHMTT Registration Fee (7 Races)

$135.00

$170.00

Total Cost

 

 

 

Endurance News:

On the iKOR Blog they had an article for Staying Motivated This Year. The article has their Top 10 tips for the new year. Check it out at https://ikorlabs.com/ikor-blog-staying-motivated-this-year

 

Video of the Week:

Sarah Crowley Chapter 5 : Hot or Not Race Prep

 

Upcoming Interviews:

Jason Cohen: Heavy As Lead - From 300 Pounds to the Leadville 100

Heavy as Lead is the story of Jason Cohen, who went from 300lbs to just a short 7 years later found himself running the Leadville Trail 100. More information and contact information can be found at www.heavyaslead.com

 

Jennifer Conroyd of Fluid Running is joining us to confirm that "aqua jogging" as we called it in the Tim O'Donnell interview is in fact the next big thing. Jennifer is an Ironman finisher and also a 15 time Boston Marathon qualifier.  She created Fluid Running after I got injured training for the Chicago Marathon in 2010. 

 

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Jan 5, 2020

We have 7 time All American, Pan American Combined Events Champion, 5 time Team USA representative, among his accomplishments. He's a Colorado native and 2020 Decathlon Olympic hopeful. Chris Helwick in the house - welcome Chris!

Thanks to last week's guest Debbie Potts, host of the Whole Athlete Podcast, and Functional Diagnostic Nutritionist on her thoughts on health and longevity in the new year.

Sponsors:

iKOR Performance CBD is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery.

 

Halo Sport from Halo Neuroscience - 20 minutes of neural priming with the Halo Headset gives you an hour of improved neural recruitment of the muscles that lead to strength, power and endurance.

 

Riplaces - Faster transition! No tie elastic laces with custom tension for the perfect fit. Pro triathlete proven and endorsed.

 

All the discounts and links to our sponsors can be found on the https://milehighendurancepodcast.com/sponsors page. Please support our affiliate brands that support the show and help you get faster!

 

Interview with Helwick:

Chris Helwick is a 33 year old Greeley, Colorado native and accomplished decathlete. After finishing 5th at 2012 US Olympic Trials in the decathlon, he retired from his sport thinking he’d never return. He’s back at it with a brand new mindset. Chris resumed full-time training in December of 2018 and now trains at Colorado State University where he also serves as a volunteer assistant coach for the Ram’s Track and Field team.

Please welcome Chris Helwick!

 

 

Question: For those not familiar with the Olympic event of Decathlon, would you describe what the event is, and a little about it's origin?

 

Helwick Answer:

 

Question: You were born and raised in Greeley, Colorado. Tell us about your early days and how you got introduced to Track and Field?

 

Helwick Answer:

 

Question: Who were some of the more influential people in your life and what did they give you?

 

Helwick Answer:

 

Question: What was your path from high school to college and your first Olympic Trials?

 

Helwick Answer:

 

Question: Describe the experience of qualifying for your first Olympic Trials in 2008, and how did 2012 compare?

 

Helwick Answer:

 

Question: Why the decision to retire?

 

Helwick Answer:

 

Question: Why the decision to come out of retirement?

 

Helwick Answer:

 

Question: How do you train for 10 events and what does a typical training week entail?

 

Helwick Answer:

 

Question: What is different about your training in 2020 vs 2008? How does age factor into recovery?

 

Helwick Answer:

 

Question: Is there a particular focus to your training, whether it be a focus on a weakness or strength?

 

Helwick Answer:

 

Question: What advantage does your experience give you over your competition?

 

Helwick Answer:

 

Question: Is there a particular focus to your training, whether it be a focus on a weakness or strength?

 

Helwick Answer:

 

Question: When are the Olympic Trials and what is the training schedule between now and then?

 

Helwick Answer:

 

Question: Who are the people on your support team? Sponsors? Coaching? Family?

 

Helwick Answer:

 

Question: Audience

 

Helwick Answer:

 

Wrap Up:

 

2020 U.S. Olympic Team Trials – Track and Field, that will take place June 19 - June 28. The men’s decathlon bursts from the blocks on June 20, along with finals in the women’s long jump, discus and 100m rounding out the evening. https://www.usatf.org/news/2019/competition-schedule-set-for-2020-u-s-olympic-team

 

This will certainly generate enthusiasm about the Track and Field events and Decathlon in particular. The Decathlon event in Tokyo will start Wed 5 Aug. 9:00 - 12:25 TST. That converts to Tue 4 Aug. 6-9:25 MST.

 

Endurance News/Resources:

Men's Decathlon Format:

  • Day 1
    • 100 metres
    • Long jump
    • Shot put
    • High jump
    • 400 metres
  • Day 2
    • 110 metres hurdles
    • Discus throw
    • Pole vault
    • Javelin throw
    • 1500 metres
  • The one-hour decathlon is a special type of decathlon in which the athletes have to start the last of ten events (1500 m) within sixty minutes of the start of the first event. The world record holder is Czech decathlete Robert Změlík, who achieved 7,897 points at a meeting in Ostrava, Czechoslovakia, in 1992

 

 

Video of the Week:

Chris Helwick - Chris Helwick | Born-Again Athlete

 

 

 

Upcoming Interviews:

Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan. We had Sarah Crowley on a few weeks ago and we were talking to her about her hydration/nutrition prep for hot and cooler races.

Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams.

https://www.projecticeman.com/

 

Closing:

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Don't forget to subscribe to our newsletter at MileHighEndurancePodcast.com.

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

Dec 29, 2019

Thanks for joining me for our last interview of the year. This week's guest is coach, author, host of the Whole Athlete Podcast, and Functional Diagnostic Nutritionist, Debbie Potts. We are going to be talking about health and longevity and some ideas for how to prioritize your own health and longevity.

This is our last show of 2019 and the 2010s decade. As we prepared the content for this week, I was going through a personal process of reflecting on the previous year, taking stock of where I am on my journey, and re-imagining how I can become the best version of myself. Taking stock of my current self includes being honest with myself about the decisions, actions and behaviors that make me who I am today, and the decisions, actions and behaviors required to take me what I want to become. I'll share some of my process, insights and commitments I'm making for 2020 and beyond.

Sponsor - iKOR Labs:

Today's show is sponsored by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. For a limited time (until It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "MHE2020" at checkout. You need to switch to "MHE2020" and not use endurance any longer. The next time you go to use endurance, it likely won't work. Please make a note of "MHE2020" Go to www.ikorlabs.com for more details.

 

Announcements:

  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.

 

Sponsor - Halo Neuro:

Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.

Interview with Debbie Potts:

Debbie Potts has been in the fitness industry for over twenty-five years and a competitive endurance athlete for twenty years. Along her journey, she has accomplished many goals including being nominated as one of the top one hundred best trainers in the U.S. by Men's Journal in 2004 and 2005 as well as participating in fifteen Ironman Triathlons - five of them were the Hawaii World Ironman Championship. Debbie is the host of the Whole Athlete Podcast, author of the WHOLESTIC Method and Life and Life is Not A Race. She's also a recently certified Functional Diagnostic Nutritionist.

 

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

 

Sponsor - Riplaces:

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

 

Discussion:

I've been thinking about what she said and the testing that is a part of FDN services. Having some real information about what's going on the inside that only testing can provide is really appeals to me. https://debbiepotts.net/fdn-health-detective/

Imagine that you could have perfect information about your health. Imaging you know exactly what was going to be your cause of death and when. If you knew it was an accident (the third leading cause of death according to the CDC https://www.cdc.gov/nchs/fastats/deaths.htm, you would avoid the scenario (activity, location or vehicle) that will lead to your accidental demise.

Similarly, imagine if you had perfect information about the future and were certain that without any changes in your lifestyle, you will get a cancer diagnosis 5 years from today. If you were guaranteed you could extend that diagnosis 10, 20 or even 30 years by making changes that lead to that longevity, wouldn't you start today?

Except it's not that easy, is it? We don't have that perfect information. We don't have crystal balls. There is no certainty that the changes we make today will translate to longevity of 5 days, 5 years or 15 years. Without that direct connection and certainty, it's hard to prioritize in the near term. That said, the best time to know that there's a problem is as early as possible.

Regardless of your budget, my wish for you as look to the new year is that you are thoughtful about your health and make it a priority for the new decade of the 2020s. Whether you have the budget to work with someone like Debbie and can do all of the lab testing that Debbie referred to https://debbiepotts.net/get-started-on-your-2020-new-years-resolutions-now/, which will run you about $1500 in a 3 month coaching program plus $1200 in labs. Or you want to do something a little more DIY and lower cost like the over the counter EverlyWell tests https://www.everlywell.com/, consider getting some real information about how your body is performing, and take care of yourself in the new year.

Year End Process for Myself

The discussion about longevity weighed heavily in my year-end reflections. I spend this time of year reflecting on the year and revisiting my long term goals and setting some short term ones. My reflections span career, finances, health and fitness. This podcast is partly the result of the process that I'm going to share here.

After my last Ironman race 5 1/2 years ago, I knew I needed a break from Ironman but didn't know what I wanted to do next. I was generally ready for some self-exploration and needed to create some direction for myself. I had been reading several books on the topic of setting and achieving goals or taking on life changes.

How I Program Myself To Reach My Goals

I've put together a formula that works for me. It comes from a collection concepts that have common threads through a number of "how to achieve goals" programs and authors, including Tony Robbins and Mark Divine, author of The Unbeatable Mind.

  1. Defining the Mission Statement - There's too much detail to cover this today, but in essence it should be something you produce after doing some self-exploration about your real values and what is truly most important to you.
  2. Goals that align to the Mission Statement - I categorize my goals by family, work, hobbies. You may find other categories based on your priorities and values.
  3. Envisioning the Goal in the finest detail (the date, the achievement, what it looks like, see yourself)
    1. AM
      1. What did I dream last night and how does it relate to my Mission and goals? Use the nightstand notebook as a resource. This is a notebook that you keep at your bedside to write down details of dreams (if any) as soon as you wake from them. Write down as many details as you can remember in that short moment. The memory will fade fast in some cases.
      2. What Action or Actions (training, call, meeting, research note) will I complete today to move me toward my goal?   Make sure there is time blocked on your calendar to complete the task. If you think you need a fallback time, block that out as well.
      1. What is my personal Mission Statement? Note if there are any new words or ideas that occur. Listen to that voice and consider updating your Mission Statement.
      2. What decisions did I make today that moved me toward my goals and Mission? Which did not? Be honest and write it down.
      3. What Action or Actions (call, meeting, research note) will I complete tomorrow to move me toward my goal?
      4. What Challenge do I need to overcome to reach my goal?
      5. Have your notebook open to a clean page with a pen or pencil ready to write. This should be easily accessible from your bed, ideally without having to get out of bed. If you wake from a dream overnight, reach for the pad/pencil and write down as many details (people, events, colors, sizes, feelings) quickly before you forget. You will likely not remember in 5 hours, let alone 5 minutes.
      6. The nightstand notebook serves another purpose. It is a good way to handle any thoughts you have about tasks or to-dos.         If you write it down, your mind won't have to try and keep track of it or work to store it into memory, enabling the mind to slow down and prepare or resume sleep.
    2. PM
  4. Journal Daily - this is a cycle of AM and PM journaling that work together

 

With that backdrop, I use this time of year to revisit my personal mission statement, reflect on the last year and set goals for the new year. I thought I'd share my reflection questions with you in this episode.

  1. Am I living according to my Mission Statement? My personal mission statement is to Provide a secure future for my wife and daughters. To follow my dreams. To live a healthy life. To enjoy my endurance journey and help others to enjoy the same. I feel I am doing that for the most part. I have some career and finance goals this year.
  2. Am I reaching my full potential as a husband, father, son and brother?
  3. Am I reaching my full potential as a friend?       I feel like I don't make as much time for friends as I would like. I feel very guilty if I forget someone's birthday, or forget something that’s personally important to a friend, or a family member's name.
  4. ...in my professional career?
  5. ...as an Ambassador of our sport
  6. …as an athlete? I was fairly directionless in 2019. I didn't have a specific goal. I just signed up for a bunch of races, most of which I had already done. The two that were new for me this year were the AvonFest and Non-Draft Nationals.       I really enjoyed the out of town races, even though there's a lot of logistics that goes along with it.       I definitely miss the challenge of a full Iron-distance race and I feel the tug. It being a first year of the new decade also makes me think my year of 2020 should include a challenge as epic as what I did in 2010, which was IM CDA.
  7. …with my personal connections and concern for others
  8. …what was I most passionate about?
  9. ….what did I struggle with?
  10. …what am I passionate about? I'm still passionate about the podcast. The desire to learn. The inspiration it provides is like a drug. The personal connections we get to have and the fun places we get to go. You will hear more in 2020 about where we are taking the show and the partnership with 303Endurance and 303Triathlon with Bill Plock.
  11. …as a coach? I am very proud of what the athletes that I worked with accomplished. One had a goal of finishing his first 70.3 and did. The other set out a goal of qualifying for Team USA and Worlds in Edmonton and she did. At the end of the season, my athletes and I sat down and wrote out what worked and what didn't this season. We laid out a list of things we will change for the 2020 season and what the race schedule will be. I learned so much going through that process with them. I also had to put my ego on the shelf and really see the experience from my athlete's perspective. It also helps to be an active athlete. One of the things I will be doing differently this year is having a weekly score card that clearly communicates what areas of training are progressing as planned, ahead of plan or behind plan.  

Year End Process for Athletes

I've started writing the training plans for my athletes. We started in the Fall by having my athletes identify and sign up for their most important races of the 2020 season.

I use an Excel spreadsheet where every column represents a week of the year. The races are identified on the on the top row of the spreadsheet on the corresponding week. Along the leftmost column I have, by discipline, the # of training sessions, the duration of the longest workout, and total volume.

This serves as a roadmap for the TrainingPeaks training plan that I'm building for my athletes. This also serves as a way for me to communicate clearly with an athlete what the time commitment is for every week of the year and a benchmark to evaluate training plan adherence. Of course, as a coach I am building in target TSS and CTL scores based on the athlete.

If you are curious what this looks like, I've gone ahead and posted a copy of the Athlete Weekly Training Roadmap on the Resources page of https://milehighendurancepodcast.com/resources.  

 

 

Endurance News:

Marathon training - a guide to getting it right

So you're training for a marathon. Here, coaches, experts and marathon greats share their tips on how to train like a pro. Run easy on most days On most of your runs –especially the long ones– resist the urge to push; instead, maintain an easy pace, advises running coach Janet Hamilton. You should be running at a pace that allows you to have full-sentence conversations with your running partners. Easy running reduces the impact on your body and staves off fatigue, enabling you to log more miles with less risk of picking up an injury. What’s more, the slow pace actually prepares you better for the distance. When you run a marathon, most of your body’s fuel comes from your aerobic (using oxygen) system – your hardworking muscles need oxygen-rich blood to power each contraction. Your body adapts to easy miles by strengthening your heart, sprouting more capillaries to infuse oxygen into muscles and building more mitochondria, the factories in cells that produce energy.

https://www.runnersworld.com/uk/training/marathon/a30256981/marathon-training-guide/

 

 

How to Go Beyond the Marathon Distance

Lose your fear - If a race is twice the distance of a marathon, it doesn’t mean your training needs to be twice as hard. Many people complete ultras on around the same mileage as a marathon training plan. Although you’ll be on your feet for longer in an ultra, you’ll be moving slower than marathon pace. It’s significantly less intense and less taxing on joints – repetitive pounding on asphalt is brutal compared with softer, changing terrain that better spreads stress around the body. Also, hiking the uphills (and most trail ultras are lumpy) is not only legitimate but a smart strategy, to preserve muscles. You may even start looking forward to hills and the sneaky walking break they allow. Other tips include, Get out more, Get the fueling right, Shift your mindset, Speed it up, Get specific, Learn to juggle, Find your way, and Recover well.

https://www.runnersworld.com/uk/training/ultra/a30280579/how-to-run-ultra-marathon/

 

 

Video of the Week:

Heavy As Lead - From 300 Pounds to the Leadville 100

Heavy as Lead is the story of Jason Cohen, who went from 300lbs to just a short 7 years later found himself running the Leadville Trail 100. Jason, at the age of 27, found himself looking at the number 297 on his bathroom scale. Jason resolved to never let that number touch 300 and has since lost over 120 pounds. His incredible journey has taken him through his battle with obesity and took him to the starting line of the Leadville Trail 100 Race on August 18th, 2018. This film documents Jason's story of losing the weight, becoming an athlete, and running the Leadville 100. Jason was given the idea to tell his story by his good friend, Mark LeBlanc, who realized that Jason's story needed to be told to the world. Mark is co-creating Heavy as Lead with Jason and is the person behind the camera for much of the film. More information and contact information can be found at www.heavyaslead.com

Heavy As Lead Documentary - From 300lbs to Running the Leadville 100

 

 

 

Upcoming Interviews:

Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics.

Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams.

https://www.projecticeman.com/

 

Last week we had Sarah Crowley and we were talking to her about her hydration/nutrition prep for hot and cooler races. Precision Hydration is her nutrition sponsor and we reached out to them and we are going to have Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan.

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Dec 22, 2019

Episode #210 (12/22) Xmas Eve Show

Welcome to Christmas Eve Episode #210 of the Mile High Endurance Podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.

Thanks to last week's guest pro triathlete, Olympian, PhD and author Joanna Zeiger. We spoke live at Launch about her survey research results on "Age related differences in cannabis use in a survey of adult athletes." It's an eye opener of an interview. After every interview, there are always those questions that come to me and I kick myself that I forgot to ask. In this last week's interview, there were at least 2 or 3.   We'll share some additional data that was in the athlete cannabis survey research that Joanna and her colleagues published, but that we did not get to in the interview.

If you missed that interview go back and check out episode #209. The full transcript of the interview is also in the blog post on MileHighEndurancePodcast.com/blog

Sponsor - iKOR Labs:

I hope some of you were able to take advantage iKOR's Elf flash sale of buy one - gift one. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. For a limited time (until It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "MHE2020" at checkout. You need to switch to "MHE2020" and not use endurance any longer. The next time you go to use endurance, it likely won't work. Please make a note of "MHE2020" Go to www.ikorlabs.com for more details.

 

Announcements:

  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.

 

Sponsor - Halo Neuro:

Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.

Follow Up Questions to last week's interview

  • How many athletes completed the survey? 1,161 (91.1%) of 1,274.
  • What percent of respondents have never used cannabis? 32.4%
  • What percent of athlete respondents ever used cannabis? This includes current and ever but not current users was       67.6%
  • 26.0% were current cannabis users
  • 41.6% tried cannabis in the past but were not current users

 

Holiday Wishes:

  • Bill and Rich's favorite holiday tradition?

 

  • Big Christmas meal yes or no?

 

  • Favorite holiday movie?

 

  • Present your most want to receive?

 

  • Present you are most excited to give?

 

 

 

Sponsor - Riplaces:

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

 

New in the 303/Endurance News:

USAT Year End Survey

https://usatriathlon.az1.qualtrics.com/jfe/form/SV_4JvjTBeS2B2ubYh?Q_DL=4Yi9aZdeqteMFkp_4JvjTBeS2B2ubYh_CGC_h16Jl6QmT6fyDPi&Q_CHL=email

 

 

Colorado Crushes CX Nationals This Weekend

Lakewood, WA–Colorado finished strong over the weekend with a number of first place victories including Gage Hecht’s victory in the men’s UCI Elite category. In addition to the category winners through Friday (article HERE), this weekend saw Coloradans Kira Mullins, Mia Aseltine, Sarah Sturm, Jared Scott, Madigan Muro, Michaela Thompson, Katja Freeburn, Eric Brunner, Keiran Eagen and Jake Wells also took first in their respective categories.

https://303cycling.com/colorado-crushes-cx-nationals-this-weekend/

 

 

Sponsor - Riplaces:

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

 

Video of the Week:

Joanna Interview (1st 30 minutes)

The Amazing Human Body - This is on Amazon Video and it's a series about the science of the human body. In the first episode that I watched title "Grow" they cover everything about the body and how the different parts of our body (hair, brain, cells, toes, lungs, heart, muscle, skin, organs, the gut). There was a whole section in about the body's ability to regenerate. In the "regenerate" they feature Lew Hollander who is now an 88 year old triathlete. At the 84, hi was a Kona 2014 finisher. They were using Lew as an example for how the lungs and the health of the lungs can be affected. I caught a glimpse of episode two "Survive" and a scene where they illustrate what happens to the human body when dunked in frozen water. Check out The Amazing Human Body on Amazon Video.

Upcoming Interviews:

My friend Debbie Potts of the WHOLE Athlete Podcast is going to join us to chat about performance and longevity. She's been working hard on her Functional Diagnostic Nutrition certification and we are going to talk about what an FDN health coach does.

Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics.

Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams.

https://www.projecticeman.com/

 

Last week we had Sarah Crowley and we were talking to her about her hydration/nutrition prep for hot and cooler races. Precision Hydration is her nutrition sponsor and we reached out to them and we are going to have Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan.

 

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Dec 15, 2019

Our interview this week is with former pro triathlete, Olympian, PhD and author Joanna Zeiger. Joanna is legend in the triathlon world. After a 4th place in the Sydney Olympics, she went on to be a top 5 at the Ironman World Championship in Kona and then ascend to win the IM 70.3 World Championship in 2008. She has an academic research resume to match, which includes a recent sturdy on "Age related differences in cannabis use in a survey of adult athletes."

State and Federal laws and social norms have shifted the landscape of cannabis in the last decade. No doubt we have all seen the CBD market begin to take off in endurance sports. I've always been curious how much traction CBD would get, but with USADA removing it from the banned substance list in 2018 there seems to have been an acceleration of adoption. We have so many questions on this topic. Joanna has survey findings that will shed light on this for us. We are excited to learn from her after a few short announcements.

Thanks to last week's guest pro triathlete Sarah Crowley and her analysis of the 2019 season, her win at Ironman Arizona and outlook for 2020. If you missed that interview go back and check out episode #208.

Sponsor - iKOR Labs:

Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details.

 

Announcements:

  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.

 

Sponsor - Halo Neuro:

Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.

Interview Introduction:

Let's get the discussion rolling with Joanna, but first we are going to give you the Wikipedia on Joanna.

 

She attended Brown University where she held the school records in the 500-yard (460 m) freestyle, 1,000-yard (910 m) freestyle, and 1,650-yard (1,510 m) freestyle which she set in 1991. Competitive running and cycling were added to her repertoire in 1992 and 1993. Joanna was the 1998 triathlon rookie of the year, took 4th in the Sydney Olympics in 2000 and a top 5 Kona pro the same year.

 

Joanna received her PhD from The Johns Hopkins University's Bloomberg School of Public Health in 2001. She pursued her professional athletic career by going on to win the IRONMAN 70.3 world championship 2008. While defending her title in 2009 Joanna suffered a career ending bike crash.

 

Joanna is the author of "The Champion Mindset", founder of "Training Away Chronic Pain", and the architect of the Athlete PEACE Survey. We are going to talk about all of this, but let's start by going back in time a bit.

 

MHE Question:

Let's start with growing up as a swimmer. Did you always have the champion mindset or was that something you had to learn?

 

Joanna Answer:

 

 

MHE Question:

Why Brown University and what career ambitions did you have as a freshman in college? What did you declare as your major?

 

Joanna Answer:

 

 

MHE Question:

You held Brown University school records in the 500 freestyle, 1,000 freestyle, and 1,650-yard freestyle in 1991. You graduate 1992 and would later be inducted into the Brown Hall of Fame in 2002. You found your way to triathlon and by 1998 you are the rookie of the year and then qualify for the 2000 Olympic games in Sydney. How did that happen?

 

Joanna Answer:

 

 

MHE Question:

Around this same timeframe, you receive your PhD from The Johns Hopkins University's Bloomberg School of Public Health in 2001. What did you receive your PhD in and how did you balance these big things at the same time?

 

Joanna Answer:

 

 

MHE Question:

Fast forward to 2008 when you win the IRONMAN 70.3 world championship and then defend your title in 2009. There you suffered a career ending bike crash. Take us through that experience in 2009 and the injuries that your sustained.

 

Joanna Answer:

 

MHE Question:

In addition to authoring your book "The Champion's Mindset", you have continued research and have become a thought leader on how to use aerobic exercised and strength training to help alleviate chronic pain. How did this lead to the Athlete PEACE Survey, and what were you and your colleagues hoping to achieve?

 

Joanna Answer:

 

MHE Question:

How did you go about distributing the survey? How many people participated? And how long did it take to analyze the results?

 

Joanna Answer:

 

MHE Question:

Can you give us some examples of the types of questions that were asked and what were the some of the key results of the study?

 

Joanna Answer:

 

 

MHE Question:

How do each CBD and THC work in our bodies? How Cannabinoids interact with The Endocannabinoid System and what combinations have the greatest efficacy?

 

Joanna Answer:

 

 

MHE Question:

Your study asked about the subjective benefits compared to the subjective adverse effects. What were the subjective benefits? What were the adverse affects? Are they different for CBD and THC?

 

Joanna Answer:

 

 

MHE Question:

What were the age groups you analyzed and what were the key findings that differentiated younger athletes vs. older athletes?

 

Joanna Answer:

 

 

MHE Question:
The study looked at both CBD and THC use. Can we take a few minutes to talk about the different cannabis plants and how CBD and THC are derived?

 

Joanna Answer:

 

 

MHE Question:
THC is a banned substance and is a threshold drug What does that mean and if an athlete is using it, what are the threshold that they need to be aware of? Is that a threshold that you can cross if you have taken 12 hours or more prior to testing?

 

Joanna Answer:

 

 

MHE Question:
CBD is off the USADA banned substance list. THC is not. Can you speculate on the impact of USADA's decision and what that has meant for the CBD industry?

 

Joanna Answer:

 

 

MHE Question:
How should athletes, coaches and health providers leverage the data from this study to help athlete health, performance and recovery?

 

Joanna Answer:

 

 

MHE Question:
The governing body of USA Triathlon has a CBD company as a partner. How far have we shifted as a social, health and competitive issue for that to occur?

 

Joanna Answer:

 

 

Audience Questions:

 

 

Sponsor - Riplaces:

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

 

New in the 303/Endurance News:

USA CYCLING AND USA TRIATHLON ANNOUNCE NEW PARTNERSHIP

A few months ago we shared the announcement from USA Cycling and USA Triathlon were offering joint programs and promotions to better serve existing members while attracting new participants to both sports. The U.S. Olympic National Governing Bodies are both headquartered in Colorado Springs, Colorado — allowing for frequent collaboration around the shared goal of growing the endurance sports community.

 

The first-of-its-kind partnership is highlighted by a joint annual membership option that provides access to all USA Triathlon- and USA Cycling-sanctioned events. The organizations will cross-promote their respective National Championships and select sanctioned races to each other’s members in an effort to expand racing opportunities for both groups. The joint membership is now available for purchase for $99, a $31 savings versus purchasing the two memberships separately. More details and a registration link can be found at usacycling.org and usatriathlon.org.

 

KAREN HORNBOSTEL MEMORIAL TIME TRIAL DEAL FOR TRIATHLETES

The Karen Hornbostel Memorial Time Trial Series, USA Triathlon, USA Cycling, and Bicycle Racing Association of Colorado have joined together to offer USA Triathlon members a highly discounted entry to the KHMTT seven week time trial series.

This is a perfect opportunity to get an early start on preparing for the upcoming season. By racing competitively each week, you can compare your times for each week and your fitness.

 

USAT members will save more than $80 from the regular price for the series, with a bundled discounts off the USAC racing license, BRAC membership and KHMTT registration fee. Plus, USAT members will have the credit card processing and registration processing fees waived. This is a limited time offer, and will not be available after February 29, 2020. After that date you can purchase a USAC racing license directly from USA Cycling for $49.00, however you will be required to pay full price for your BRAC membership and KHMTT registration. Check out https://khmtt.com/usat-registration-start/ for more information. We will have Larry Potter from KHMTT and Colorado Bike Racing Association (COBRAs) on 303Radio in a couple of weeks to talk about the program.

 

 

Sponsor - Riplaces:

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

 

 

Video of the Week:

Nike Cross Country Nationals from Portland, OR

1st - Kaitlyn Touhy: 17:18.4

2nd - Taylor Ewert: 17:19.1 (Beaver Creek, OH)

3rd - Sydney Thorvaldson: 17:19.4 (Northwest)

 

https://nxn.runnerspace.com/eprofile.php?event_id=13&do=videos&video_id=286981

 

 

Upcoming Interviews:

Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics.

Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams.

https://www.projecticeman.com/

 

Last week we had Sarah Crowley and we were talking to her about her hydration/nutrition prep for hot and cooler races. Precision Hydration is her nutrition sponsor and we reached out to them and we are going to have Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan.

 

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

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