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Mile High Endurance Podcast

Mile High Endurance is recorded in the Rocky Mountain front range area in Denver, Colorado. 55 miles to the north is the triathlon 'Mecca' of Boulder, home of some of the most prominent pros in triathlon and related sports. 56 miles to the south is the US Olympic Training Center in Colorado Springs. The Olympic Complex in Colorado Springs is the flagship training center for the U.S. Olympic Committee and the Olympic Training Center programs. The 110 mile stretch between Boulder and Colorado Springs is one of the fittest and athletic populated areas in the world. I share these statistics, not so much to brag but to give you the listener context for what the culture and vibe is here in the Mile High area. ​The objective of the Mile High Tri podcast is to connect you to the triathlon community and empower you to achieve your triathlon and fitness goals. Each month we will take subjects that you are interested in and connect your interests with news, expert interviews, and information about services and products in a way that inform your decisions to achieve your full potential in the sport.
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Dec 31, 2017

Welcome

This is the New Year's Eve special and we have and we are closing out the year with a return guest, elite triathlon coach Jim Vance to talk about his book Triathlon 2.0.  We'll get into the interview setup in just a few.

Welcome to Episode #106 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. 

I'm your host Rich Soares and I'm glad you are joining us for another week of endurance interviews and discussion.  Bill is with family this week and Khem is in Nepal and on excursion to Everest base camp and can't wait to hear about her adventures.

Hope you enjoyed the new intro music.  That was "Trip Like I Do" by Crystal Method

Health IQ

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

We've partnered with Health IQ because we believe in their service and competitive rates.  They are sure to impress you with their customer service and rates.  They'll answer all your questions and help you get the rates you deserve. 

We've received our quotes which were 20-30% than other insurers.  Make a new years resolution to save some money and see if you qualify by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way the respects your time and goals.

Last week's guest

Thanks to last week's guest, ultra and adventure racer Travis Macy who is the author of The Ultra Mindset: an endurance champion's 8 core principles for success in business, sports and life.  If you haven't heard the interview yet, go back and check it out on episode #105.

Discussion Teasers

After the interview I'll have some thoughts on the interview with Jim Vance, his book Triathlon 2.0, considerations for the self-coached athlete, and an offer to those who want to take their training to the next level or feel like they could use the partnership of a coach this season.

I also have some reflections on some of the show highlights this year and some of the interviews that were particularly memorable and informational.

Last, I have a funny Christmas triathlon gift story and a ask to see if any of you have good triathlon or gear Christmas stories that you would share.

That's it for the teasers, let's go to the interview.

Interview Setup

Jim Vance is an elite endurance sports coach, author, and sport technology and training consultant based in San Diego, California. He is the personal coach 2016 US Olympic triathlete Ben Kanute, guiding him to 2017 performances of victory at Escape from Alcatraz and Island House Triathlon, as well as a 2nd place finish at the 70.3 World Championships.

Triathlon 2.0 is an extremely useful book if you are a self-coached athlete.  It will help give you concrete information on how to use data to do baseline testing, guidelines for determining goal training stress, and concepts for how to create a periodized training plan.

After the interview, we'll go through a couple pages of the book to give you a practical example of how to determine goal CTL for each the bike and run using an hypothetical athlete and race distance.  As Jim emphasizes in the book, these will just be examples and do not apply to all athletes or all race situations.

Let's get into the interview now.

Interview

Jim Vance

Health IQ Ad

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

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

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

Host Discussion Topics

Practical example from Triathlon 2.0

  • As Jim and I discussed, there is no substitute for using hard data to assess and measure performance.  This is not to say that there is not a time and place for training or racing by feel.  I'll give you a couple of examples.  I like to do some rides and runs where I never look at a bike computer or look at my watch.  If I'm thinking about the data on my device, that part of my concentration that is on the device is not on the effort or form of the training itself. In this case performance might be limited by not being able to fully concentrate on the training.
  • Here's another example, there are times with the information on the screen might limit your performance because you curtail effort because the data is telling you are going harder or faster than your rate of perceived exertion.  Let's say your 5 minute peak power is 300 watts from previous training sessions.  You are doing a 5 minute Vo2 max effort on the bike and you look down and your average 20 second power has been 310 for the first minute of your interval.  You may not believe you are capable of carrying that effort for the remaining 4 minutes and end up backing off.  If you were training by feel and just going off RPE, you actually may have been on a breakthrough performance and could have achieved a new PR 5 minute peak power.  My daughter's high school cross country coach won't let the athletes race with watches because it can limit their competitive nature.  The concern that they may be in the heat of battle keeping pace with a team mate or a lead group, and they see that their pace is 10 seconds faster than they've trained to and they back off and let that team mate or group go.
  • So there is a time and place for going by feel.  Here's where you want some actual data - let's say you are doing your functional threshold testing for bFTP or rFTP.  You may do the effort without looking at a watch or power meter if you have a coach or lab tech doing your test, but you damn sure want to have data to record what the power or pace is, correct?
  • Here's another, when you work with a coach or go to prepare you periodized training plan, you need to assess your current training load and your goal training load based on your "A" race goal and "goal" for that race (meaning distance and planned result).  Just using hours of training or mileage is not a measure of actual stress because they don't account for intensity.  Plus, as we learned in the interview with Jim, preriodization is changing the type of training you are doing as you progress from phase to phase through your plan.  You start in the base phase doing general training and get more specific the closer you get to your goal.  Similarly, your intensity increases when you get into your build and peak phases altering the training load for a given duration or distance.  Having an objective measure of the starting CTL and goal CTL are critical to your plan. 
  • You can assess your baseline CTL by using TrainingPeaks as long as you are recording all of your bike and run workouts and are using power and/or heart rate.  As Jim mentioned, you want to track these seperately.
  • You should work with a qualified coach to help you determine what your target CTL is for your race goal and to know whether your ramp rate from the baseline to the goal given the number of weeks to your "A" race is appropriate.
  • If you want to learn more about this process or want help planning for next season, reach out to me at Rich@milehighendurance.com

 

Speaking of your 2018 season, if you are listening to this episode on the day of release then you are listening to this on New Year's Eve.  A lot of races have price increases at midnight tonight.  If you haven't done it yet, fulfill a resolution a day early and save few bucks by checking out your race registration sites today and register today.  Then go out and celebrate that you’ve already ticked the box on one of your resolutions!

2017 Show Highlights:

  • When I reflected on all of the interviews of 2017, I scanned through the inventory on the Content page on the MHE website.  Some of the interviews that really stood out for me:
    • The late Terry Laughlin from Total Immersion was such an amazing contributor to our sport and the sport of swimming.  Terry revolutionized swim learning and swimming techniques to help people swim faster with less effort.
    • Coach David Warden who was the host of Tri-Talk and a science-based coaching.  He was one of the inspirations for MHE and he consulted me as I researched starting the show.  He was a contributing author to Triathlon Science and is one of the smartest coaches in the business.
    • We have had legendary professional athletes like Amanda Stevens, Joanna Zeiger, Mary Beth Ellis, Rachel Joyce, Andrew Talansky, TJ Tollakson, Bek Keat, Siri Lindley, Ben Hoffman and Matt Chrabot
    • We have had our friends at USAT including Rocky Harris, Tim Yount, Jessica Welk, Meg Duncan and Barry Siff
    • Finally we have had some of the best coaches in the business including some of the legendary athletes plus Melissa Mantak, Ken Axford, Sara McLarty, Will Murray, and of course Jim Vance.
    • Of course there's also the Kona coverage and all of the special interviews we did on that trip including Bob Babbitt, Mike Reilly, Tim Hola, Chrissy Wellington, Andy Potts and Tim O'Donnell.
  • Among the highlights of 2017 is of course the partnership with 303Triathlon and the entire team.  Of course that includes Bill Plock and Khem Suthiwan.  It also includes Dana Willet, Jen Findlay, Todd Plymale-Mallory and Kim Welk.  I'd like to thank them for supporting MHE and welcoming me as a part of the 303 team.
  • Thanks to all of the people who have supported MHE.

Upcoming MHE Interviews

MHE upcoming interviews:

  • We are also going to have Joanna Zeiger back to talk about "train the pain away"
  • We also have coach Tricia Davis who recently authored the article on "neuro muscular training" in the latest edition of USAT Triathlon Magazine.

303 Triathlon

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

Affiliate Programs

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

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

Closing

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

Thanks again for listening to MHE.  Happy new year!  Talk to you again in 2018!  Stay tuned, stay informed, and enjoy the endurance journey!

Dec 24, 2017

Welcome

Welcome to Episode #105 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.  Khem is on her way to Thailand and then to Nepal to hike to Everest base camp.  We wish her safe travels.

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

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

Health IQ

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

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

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

Last week's guest

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

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

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

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

Discussion Teasers

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

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

Interview Setup

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

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

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

Interview

Travis Macy

Health IQ Ad

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

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

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

Host Discussion Topics

Travis Macy reflections:

Upcoming MHE Interviews

MHE upcoming interviews:

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

303 Triathlon

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

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

Affiliate Programs

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

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

Closing

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

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

Dec 17, 2017

Welcome

Welcome to Episode #104 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan  and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.

We have a pioneer trans-athlete and professional cyclist Jillian Bearden to talk candidly about her transition and trail blazing work with the International Olympic Committee and USA Cycling.  This is an inspirational and insightful interview and a story of personal courage that I personally found very informative. 

Health IQ

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

Health IQ will take you through the customer journey.  They'll answer all your questions and help you get the rates you deserve.  Learn more and get a free quote at healthiq.com/milehigh

We've received our quotes which were 20-30% lower - you should too. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.

Last week's guest

Thanks to last week's guest CEO of USA Triathlon, Rock Harris, who joined us to share his vision for triathlon and USAT.  He has been on the job for a couple of months now and we want to get his assessment of the state of sport, where he sees opportunities and the path forward to implement some exciting changes.

Discussion Teasers

Before we get into the interview, let's say hi to Khem and Bill and tell you what we have for the post interview discussion.  Hey guys how are you doing this week?

  • Team Colorado Event
  • IMKona Feature
  • Importance of strength work and rolling, plus a few hip and gluteous strengtheners

Interview Setup

It's not uncommon for us to talk to a professional cyclist on this show.  This is an interview that goes well beyond our traditional discussion of athletic background, racing highlights and tips to listeners.  Jillian opens up and allows us to discuss what is exceptionally personal experience and emotions that come with her transition experience and work with the IOC and USAC to create a path for trans athletes to compete at a professional level in cycling. She has become a hero to others who are on the same journey, showing others how cycling and endurance sport can change your life in ways you wouldn’t expect.

Interview

Jillian Bearden

Health IQ Ad

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

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

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

Host Discussion Topics

Jillian Bearden debrief topics:

  • First, I have a ton of respect for Jillian and the courage it took for her to not give up, turn things around 180 degrees, be a self-advocate and now an advocate for others.
  • I did not realize until we got into the interview that it was she that worked with the IOC and USAC to define the trans athlete path to professional racing.
  • I went into the interview being cautious to not push her to get more personal than she was comfortable - I totally underestimated her courage and willingness to share.
  • Rolling tips
  • Glute strengtheners
    • Glute bridge
    • Side plank abductors
    • Single leg step down
    • Single leg dead lift

Upcoming MHE Interviews

MHE upcoming interviews:

  • Travis Macy, author of the Ultra Mindset to join us to talk about his book, Ultra Mindset life skills, the Ultra Mindset Academy eCourse.  You can learn more and subscribe to his newsletter at www.travismacy.com
  • We are also going to have Joanna Zeiger back to talk about "train the pain away"
  • Sandra Villines - Transcontinental Run and record
  • We are going to invite Jim Vance back to talk about his book Triathlon 2.0
  • Coach Billy "The Kid" Edwards US Navy Tri team
  • Dr Nate Williams of Performance Sports Chiropractic

303 Triathlon

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

  • Stryd interview is up
  • Don Reichelt - from Highlands Ranch about Spartathlon, and the US Spartathlon team

Affiliate Programs

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

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

Closing

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

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

Dec 10, 2017

Welcome

Welcome to Episode #103 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan  and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.

We have the CEO of USA Triathlon, Rock Harris, joining us today to share his vision for triathlon and USAT.  He has been on the job for a couple of months now and we want to get his assessment of the state of sport, where he sees opportunities and the path forward to implement some exciting changes.

Health IQ

Our show today is sponsored by Health IQ.  Get your special rate term life insurance for triathletes like you with Health IQ.  Health IQ  is life insurance agency that has exclusive rates for those who qualify.  You can even get additional savings

by submitting actual data from race results, Strava, Runkeeper or other app data. 

When I spoke to them, I only had to provide….2 or 3 race results and I was able to get into a premium rate.  Khem?  What didn't they ask you for a couple of race results.

Our friends at Health IQ will take you through the customer journey.  They'll answer all your questions and help you get the rates you deserve.  Learn more and get a free quote at healthiq.com/milehigh

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

Last week's guest

Thanks to last week's guests Andrew Talansky and Dr. Dan Chao from Halo Neuroscience.  If you didn't get a chance to hear why and how a former pro cyclist, who is at the top of his game, chose a career change in pursuit of competing at the Ironman World Championship in Kona 2018, check it out by listening to episode 102.

Discussion Teasers

Before we get into the interview, let's hear what Khem and Bill have on deck for the post interview discussion.  Hey guys how are you doing this week?

Khem's post interview topic (suggestions - Kona broadcast premier experience in NY, coaching tip, or general gossip)

Bill's post interview topic (suggestions - training experience or tip perhaps from spin class, other?)

Stryd review on the Blog

Thank Travis Macy for the book and hat

 

Interview Setup

Despite triathlon participation rates being  somewhat flat or contracting, triathlon has a lot of positive things going for it.  One of the best things going for triathlon right now is the gentleman who just took over the CEO position at USA Triathlon.  We won't spoil it for you here, but believe you will come out the other end of this interview feeling "bullish" about the sport of triathlon.

We know there's a little bit of noise in the interview.  Apologies up front.  Let's get into the interview now.

Interview

Rocky Harris

Health IQ Ad

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

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

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

Host Discussion Topics

Welcome back…..

Rocky Harris debrief topics:

  • Rocky has met with several constituent groups in his first 90 days, which do you think presented the greatest opportunity based on what you heard?
  • Rocky mentioned several new ideas.  In your opinion, which have the most promise?
  • What impressed you the most?
  • My feeling is that triathlon is in the hands of someone that knows how to make an honest assessment of opportunities and has some really exciting ideas.  Ideas that I liked was the standardized "one stop shopping" for races, a Yelp-like rating platform.

Khem's topics:

  • Premier 

Bills topics:

  • Spin class promo

Rich's topics:

 To determine the actual effects of slow and fast pedaling on leg-muscle cells, scientists at the University of Wisconsin and the University of Wyoming asked eight experienced cyclists to cycle at an intensity of 85 percent V02max for 30 minutes under two different conditions.

In one case the cyclists pedaled their bikes at 50 revolutions per minute (rpm) while using a high gear. In the second case, the athletes pedaled in a low gear at 100 rpm. The athletes were traveling at identical speeds in the two instances, so their leg-muscle contractions were quite forceful at 50 rpm and moderate—but more frequent—at 100 rpm.

As it turned out, the athletes' oxygen consumption rates were nearly identical in the two cases, and heart and breathing rates, total rate of power production, and blood lactate levels were also similar.

However, athletes broke down the carbohydrate in their muscles at a greater rate when the 50 rpm strategy was used, while the 100 rpm cadence produced a greater reliance on fat.

The greater glycogen depletion at 50 rpm occurred only in fast-twitch muscle cells. Slow-twitch muscle cells lost comparable amounts of their glycogen at 50 and 100 rpm, but fast-twitch cells lost almost 50 percent of their glycogen at 50 rpm and only 33 percent at 100 rpm, even though the exercise bouts lasted for 30 minutes in each case.

This rapid loss of carbohydrate in the fast-twitch cells during slow, high-force pedaling probably explains why slow pedaling is less efficient than faster cadences of 80 to 85 rpm.

Basically, as the fast fibers quickly deplete their glycogen during slow, high-strength pedaling, their contractions become less forceful, so more muscle cells must be activated to maintain a particular speed. This activation of a larger number of muscle cells then leads to higher oxygen consumption rates and reduced economy.

This scenario, in which slow pedaling pulls the glycogen out of fast-twitch muscle cells, may sound paradoxical but it isn't; after all, slow pedaling rates are linked with high gears and elevated muscle forces, while fast cadences are associated with low gears and easy muscle contractions.

Since fast-twitch fibers are more powerful than slow-twitch cells, the fast-twitch fibers swing into action at slow cadences, when high muscular forces are needed to move the bicycle along rapidly.

On the other hand, "fast" pedaling rates of 80 to 100 rpm are not too hot for the slow-twitch cells to handle. Slow-twitch cells can contract 80 to 100 times per minute and can easily cope with the forces required to pedal in low gear.

Another possible paradox in the Wisconsin/Wyoming research was that fast pedaling led to greater fat oxidation, even though maximal fat burning is usually linked with slow-paced efforts.

Basically, the higher fat degradation at 100 rpm occurred because the slow-twitch cells handled the fast-paced, low-force contractions. Slow-twitch fibers are much better fat-burners than their fast-twitch neighbors.

Fortunately, there's a bottom line to all this: During training and competition, cyclists should attempt to use fast pedaling rates of 80 to 85 rpm, both on the flat and on inclines.

Compared to slower cadences, the higher pedaling speeds are more economical and burn more fat during exercise. Ultimately, the high pedaling rates also preserve greater amounts of glycogen in fast-twitch muscle fibers, leading to more explosive "kicks" to the finish line in closing moments of races.

Upcoming MHE Interviews

MHE upcoming inteviews:

  • Sandra Villines - Transcontinental Run and record
  • Travis Macy, author of the Ultra Mindset to join us to talk about his book, Ultra Mindset life skills, the Ultra Mindset Academy eCourse.  You can learn more and subscribe to his newsletter at www.travismacy.com
  • We are going to invite Jim Vance back to talk about his book Triathlon 2.0
  • We are also going to have Joanna Zeiger back to talk about "train the pain away"
  • Coach Billy "The Kid" Edwards US Navy Tri team

303 Triathlon

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

  • Nick Obletz from Boulder based Stryd
  • Jillian Bearden - pro cyclist from Colorado Springs and trans-athlete pioneer
  • Don Reichelt - from Highlands Ranch about Spartathlon, and the US Spartathlon team

Affiliate Programs

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

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

Closing

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

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

Dec 3, 2017

Welcome

Welcome to Episode #102 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.  Khem Suthiwan is still on vacation in Iceland, but will be back next week.

Would a triathlete be a national Time Trial Champion?  Sure.  Would a triathlete be a winner of the Critérum du Dauphiné?  I doubt it?  Would a triathlete be the winner of the Mt Baldie Stage of the Tour of California?  Not likely.  How about have ttop 10 and 11 GC standings at the Tour de France?  Well if you guessed those accomplishments belong to Andrew Talansky, you are correct.  We have Andrew joining us in just a few minutes.

But wait there's more.  You all know how much we like to talk about and emphasize learning proper form and technique.  We have Halo Neuroscience co-founder, Dr. Daniel Chao joining us with Andrew to talk about the way Andrew has used Halo as a professional cyclist to do specific strength and endurance training, and now how he is using it as a tool to continue to develop his swimming and running form and technique.  Dr. Chao will help us understand the science of electric wave stimulation of the motor cortex, hyper plasticity and how similar learning motor skills are to cognitive learning.

Health IQ

Our show today is sponsored by Health IQ.  Get your special rate term life insurance for health conscious people with Health IQ.  Health IQ  is life insurance agency that has exclusive rates for those who qualify.  You can even get additional savings

by submitting actual data from race results, Strava, Runkeeper or other app data.  The good folks at Health IQ will take you through the customer journey.  They'll answer all your questions and help you get the rates you deserve.  Learn more and get a free quote at healthiq.com/milehigh

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

Last week's guest

Thanks to last week's guest coach Sara McLarty who joined us to talk about swill drills to that will help you swim like a pro next season.  If you missed it, go back and listen to last week's episode.  If you want to check out more from Sara McLarty, there are some YouTube videos that Sara has published on triathlon swimming drills, open water skills, and other drills.  Check them out on the Resource page at Mile High Endurance.

Discussion Teasers

Before we get into the interview, let's catch up with Bill and Khem. 

Khem, how are you and will you give us an Iceland report after the interview?

Bill, what hippie haps do you have for us?

Interview Setup

We talked about some of Andrew Talansky's career accomplishments in the intro.  What we didn't mention was his goal to qualify as a professional triathlete and compete in Kona against the pro field in 2018.  Before he can get in the water in Kailua Bay with the pro field, he first has to qualify.

In the interview, we'll talk about his first Triathlon a little over a month ago at the Marin County Triathlon.  We all have our first tri story and Andrew is no exception.  You'll love to hear his first time tri experience. 

Let's get into the interview now.

Interview

Andrew Talansky and Dan Chao of Neuro Halo

Health IQ Ad

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

With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, wearing the clothes you want to wear, why stop there? 

You spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save.

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

Host Discussion Topics

Welcome back.  Khem/Bill - what did you think about the interview with Andrew and Dan?

What did you think about the first time tri experience and mishaps?

What did you think about making such a big career change and the risk of the unknown for Andrew?

How about Andrew not knowing the names of the "guys" who got 1st and 2nd at Kona?  Patrick Lange and Lionel Sanders

Khem's Iceland recap and other topics.

Bill's Hippie Haps Topics

Rich's review of Stryd

 

Upcoming MHE and 303 Interviews

  • Rocky Harris, CEO of USAT about his vision for triathlon and USAT
  • Nick Obletz and Stryd
  • Sandra Villines on her run across America
  • Coach Erik Kenny on to talk about a couple of books he recommended to me - "the sports gene" and "talent is over rated"
  • Coach Ken Axford to talk about bike handling skills
  • We are going to invite Jim Vance back to talk about his book Triathlon 2.0
  • We are also going to have Joanna Zeiger back to talk about "train the pain away"
  • I'd like to invite Travis Macy, author of the Ultra Mindset to join us to talk about his book, Ultra Mindset life skills, the Ultra Mindset Academy eCourse.  You can learn more and subscribe to his newsletter at www.travismacy.com
  • Still in conversation with Don Reichart about Spartathlon, and the US Spartathlon team
  • Coach Billy "The Kid" Edwards

 

303 Triathlon

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

Affiliate Programs

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

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

Closing

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

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

Nov 26, 2017

Welcome

Welcome to Episode #101 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.  Khem Suthiwan is on vacation in Iceland for the next couple of episodes.

We have an awesome interview with coach Sara McLarty joining us this week to give us an update on the last couple of months of ITU racing and talk about swim drills that can help you improve your swim form in the off season.  Bill, do you know what shark drill is and what part of your stroke it helps?   Don't sweat it - Sara is going to explain it to us.

 

Health IQ

Our show today is sponsored by Health IQ.  Get your special rate term life insurance for health conscious people with Health IQ.  Health IQ  is life insurance agency that has exclusive rates for those who qualify.  You can even get additional savings

by submitting actual data from race results, Strava, Runkeeper or other app data.  The good folks at Health IQ will take you through the customer journey.  They'll answer all your questions and help you get the rates you deserve.  Learn more and get a free quote at healthiq.com/milehigh

Last week's guest

Thanks to last week's guest coach Joanna Zeiger who joined us to talk about her book "The Champion Mindset - An Athlete's Guide to Mental Toughness."  If you missed it, go back and listen to last week's episode.  Also, my brother Roger posted about Joanna's YouTube Channel "Everyman Triathlon".  I checked it out and got a kick out of her videos "Ambushed: Extreme Run Makeover".  Brandon DelCampo and Joanna Zeiger

We'll have Joanna Zeiger, PhD back on the show in a few weeks to talk about her new project "Train The Pain Away". 

Discussion Teasers

Before we get into the interview, let's catch up with Bill.  How was your Thanksgiving?  What do you want to chat about after the interview with Sara?

Rich:

  • Island House Triathlon
  • NXR SW Team Results

Interview Setup

Sara McLarty is a professional triathlete. In the world of triathlon, she is considered a fast swimmer.  She was known has being the "first out of the water" at every race. One of her biggest leads was 90 seconds at the 2006 World Cup in Ishigaki, Japan.

Most of her competitions were international-distance and draft-legal.  She competed against the best in the world at World Cup and World Championship races.

She also enjoy competing in the famous American races: Escape from Alcatraz, Lifetime Fitness and Chicago. She would battle men like Andy Potts and Hunter Kemper in the waters of San Francisco Bay.

Are you ready for that super-special swimming secret? Are you ready to discover how to be "first out of the water"?

First, join the local swim team when you are 4 years old. Find a great coach who focuses on basic techniques and emphasizes the importance of developing a beautiful stroke. Swim year-round on a club team for 10 years and race your teammates in the pool every day. Then, if you are still healthy and enjoying the water, head off to a top swimming college (like the University of Florida) for four more years.

Your next best option is to listen to the interview we have coming up right now with Sara.  Should we get it rolling?

Interview

Sara McLarty

Health IQ Ad

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

With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle.  Like saving money by being a good driver, Health IQ gets you lower rates on life insurance with your health conscious lifestyle.  Learn more and get a free quote at healthiq.com/milehigh

Host Discussion Topics

Welcome back.  I love talking to Sara.  She's has great information and energy and she definitely knows her stuff.  If you haven't gone to the Central Florida Masters site, check it out.  We talked about http://www.luckyslakeswim.com/ which if you are going to the Orlando area, you absolutely have to check it out.  We went to Orlando in October of 2009 about 6 weeks before Ironman Cozumel and I needed a place to get some swimming in.  I got on www.beginnertriathlete.com and got on the forums to find Orlando swimming info and someone recommended Lucky's Lake Swim.  I went out there one morning around 6am.  I did a couple laps, met Lucky, wrote my name on the bottom of his deck, got the patch and bumper sticker.

Bill's Topics

  • Strava - how social media motivates you

Rich's Topics -

  • Stryd running power meter
  • Island House Triathlon - Island House Triathlon Stage 1 & 2 Highlights
    • All of the Ironman and ITU athletes in the same place
  • Formats
    • Running dives into the water
    • Starting a run with googles in hand

 

Girls Championship Team Scores

NAME RANK SCORE

Vail Valley Running Club 1 97

Vista Nation XC 2 124

Broomfield XC 3 134

Lone Peak 4 196

VIKING TRACK CLUB 5 271

Desert Hills Running Club 6 272

Pine View XC Club 7 285

PEAK RACING 8 304

American Fork XC Club 9 306

Mountain View UT 10 311

Davis XC 11 317

ABQ XC 12 337

Wolfpack XC 13 344

Exceler8 14 349

Knight Time Runners Club 15 372

Maple Mountain Golden Eagles 16 377

Westlake Thunder 17 378

GTD-X 18 409

Wild West 19 434

Louisville XC 20 460

RCXC 21 468

REAL Training 22 478

JUSTEAGLES 23 535

Left Hand Cross 24 553

RamsXC 25 656

Thunder 26 690

Rattler Distance Project 27 768

 

 

Boys Championship Team Scores

NAME RANK SCORE

Vista Nation XC 1 80

Springville Cross Country 2 149

Timpanogos 3 203

Thunder 4 235

American Fork XC Club 5 247

RCXC 6 263

Dakota XC Club 7 265

Creek XC 8 266

RamsXC 9 296

T-Birds XC 10 298

Olympus XC 11 300

Louisville XC 12 317

Herriman XC 13 336

REAL Training 14 346

Lone Peak 15 352

Riverton XC Club 16 366

Exceler8 17 383

Davis XC 18 398

Skyridge XC Club 19 449

Desert Hills Running Club 20 464

Warrior Track Club 21 491

Stansbury XC Club 22 504

Storm XC Club 23 525

O-Town Tigers 24 528

Volcano Vista Distance Project 25 531

Pine View XC Club 26 552

Runnin Devils 27 655

 

 

Girls Large School Team Scores

NAME RANK SCORE

Vista Nation XC 1 85

Fossil Ridge Track Club 2 104

Colorado Flyers 3 172

Davis XC 4 200

Lone Peak 5 223

Riverton XC Club 6 240

American Fork XC Club 7 290

GTD-X 8 291

Viewmont Running 9 306

ThunderStruck 10 312

West Track Club 11 332

Rio Rancho XC Club 12 333

Neener XC 13 340

Skyridge XC Club 14 368

Westlake Thunder 15 388

Volcano Vista Distance Project 16 401

T-Birds XC 17 408

Louisville XC 18 421

DCC Thunder 19 446

Shadadors 20 451

Boulder Creek Running Club 21 623

Alta Track Club 22 652

Thunder 23 657

CDSXC 24 665

Storm XC Club 25 680

RCXC 26 683

Huskies Country 27 699

Husky Cross Country 28 748

Cool Blue Reason 29 786

Bobcats 30 821

Rincon UHS 31 1027

 

Boys Large School Team Scores

NAME RANK SCORE

Left Hand Cross 1 133

Davis XC 2 180

JUSTEAGLES 3 193

Vista Nation XC 4 195

Neener XC 5 251

Westlake Thunder 6 275

DCC Thunder 7 312

Beak Performance 8 316

Fossil Ridge Track Club 9 327

VIKING TRACK CLUB 10 352

Lasercats 11 389

Titan Clash Colorado 12 396

Poudre River Runners 13 444

Liberty Bell Running Club 14 474

Bear Cave XC Club 15 504

CDSXC 16 510

Vegas Diamondbacks RC 17 595

Louisville XC 18 632

Skyridge XC Club 19 656

Totah XC 20 690

Aggie Running Club 21 723

Viewmont Running 22 723

Thunder 23 731

51 Union Project 24 736

Huskies Country 25 740

Bobcats 26 752

Geico Insurance Running Club 27 776

Cool Blue Reason 28 787

Buffaloes 29 793

Sundevil XC 30 796

T-Birds XC 31 821

Wolfpack XC 32 823

Rocky Mountain XC Club 33 909

Falcon Cross Country 34 911

Knight Time Runners Club 35 916

Colorado Flyers 36 925

ThunderStruck 37 939

Mustang Milers 38 964

Alta Track Club 39 975

Caballeros Running Club 40 1014

RCXC 41 1041

Pollos Guerreros 42 1044

Team OCXC 43 1111

Husky Cross Country 44 1126

Storm XC Club 45 1179

Volcano Vista Distance Project 46 1199

Boulder Creek Running Club 47 1266

Los Leones 48 1509

Red Mountain Running Club 49 1526

West Track Club 50 1540

Wolves Running Club 51 1599

100 Mile Club 52 1616

 

Upcoming Interviews

  • Andrew Talansky on his first triathlon.  We'll also have Dan Chao (co-founder and CEO of Halo NeuroScience joining us to talk about their partnership with Andrew and how he's using the Halo Sport fits in with his training and qualification for Kona 2018.
  • Rocky Harris, CEO of USAT about his vision for triathlon and USAT
  • Coach Erik Kenny on to talk about a couple of books he recommended to me - "the sports gene" and "talent is over rated"
  • Coach Ken Axford to talk about bike handling skills
  • We are going to invite Jim Vance back to talk about his book Triathlon 2.0
  • We are also going to have Joanna Zeiger back to talk about "train the pain away"
  • I'd like to invite Travis Macy, author of the Ultra Mindset to join us to talk about his book, which is as much about life skills and mental toughness as it is about ultra marathons
  • Still in conversation with Don Reichart about Spartathlon, and the US Spartathlon team

 

303 Triathlon

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

Affiliate Programs

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

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

Closing

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

 

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

Nov 19, 2017

Welcome

Welcome to Episode #100 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion. 

 

How tough are you?  What is your self-talk when things go wrong in a race?  How do you prepare yourself for hard workouts?  You are about learn how to win the mental toughness game because we are going to talk to the former pro triathlete who wrote the book.  We have former Olympian, PhD, Ironman champion, coach and author Joanna Zeiger to talk about her book The Champion Mindset, An Athlete's Guide To Mental Toughness.

 

Health IQ

Our show today is sponsored by Health IQ.  Get your special rate term life insurance for Health Conscious People with Health IQ.  Health IQ  is life insurance agency that has exclusive rates for those who qualify.  You can even get additional savings

by submitting actual data (race results, Strava or Runkeeper or other app data.  The good folks at Health IQ will take you through the customer journey, from the moment you let them know you want more information, they'll answer all your questions and help you get the rates you deserve. Learn more and get a free quote at healthiq.com/milehigh

 

Last week's guest

Thanks to last week's guest coach Brian Williams who joined us to talk about his epic achievement in completing the 490 Colorado Trail Run in just over 8 days - in what is now the FKT.

 

If you missed it, go back to episode 99 and check it out.

 

Discussion Teasers

Before we get into the interview, let's catch up with Khem and Bill.  How are you guys doing? 

 

Do you want to know what we are going to talk about after the interview with Joanna Zeiger?

 

Rich:

 

What other topics do we have to discuss after the interview?

 

Khem - topic(s)

 

Bill - topic(s)

 

 

Interview Setup

Among topics that are covered in the book are proper goal setting, keeping it fun, building your team, intention in training, improving motivation, promoting self-confidence, mind/body cohesion, brining it on race day, coping with setbacks, taking ownership of your athletic career and becoming a joyous athlete for life.

 

Most athletes know how to train their bodies.  Far too few know how to train their minds.  Joanna has helped athletes of all ages and abilities and has proven that with proper education and a little nudging, athletes are able to not just change their physical game, but their mental game as well!

Interview

Joanna Zeiger

Health IQ Ad

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

 

With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle.  Like saving money by being a good driver, Health IQ gets you lower rates on life insurance with your health conscious lifestyle.  Learn more and get a free quote at healthiq.com/milehigh

 

Host Discussion Topics

Khem's Topics

 

Bill's Topics

  • Strava - how social media motivates you

 

Rich's Topics -

  • International Tolerance Day 11/16 - https://theunlikelyadvocateblog.wordpress.com/
  • http://www.islandhousetriathlon.com/
  • What-is-the-Best-Streamline;
  • Our motivation for doing this show is to inspire you to pursue a life-long love of endurance sport and to be as fast as you can.  With that in mind, I first want to recommend a swim article on USA Triathlon - What-is-the-Best-Streamline
  • Second, I want to share a Swim Workout that I wrote to work on technique and improve my 500 times.  Because the goal of this workout is transferring drills in to skills and evolving my technique to improve my swim stroke efficiency, I'm trying maximize the speed of my learning and muscle memory.  Hence, I recommend doing this with a Halo Sport to "neuroprime" your brain, specifically your motor cortex.
    • WU - 500 easy - very easy.  The focus is on balance and to swim with very soft hands and arms.  Focus on having your face neutral in the water and pressing your chest into the water.  Try the one arm and two arm "superman" position where you are kicking lightly and having your body floating at the surface.  When recovering your arm, make sure you are starting with your thumb on your hip or the outside of your leg.  Begin the recovery with your should keeping your elbow high, forearm and hands hanging straight down and then drop your hand into the water quietly just above your head - again hand and fingers soft.  Feel how your balance and float changes - you should stay high and balanced.
    • MS
      • 3 x 150 as 50 (breath right side), 50 (left), 50 (bilateral) and repeat
      • 50 easy
      • 3 x 150 as 50 (catch up), 50 (fist), 50 (fingertip) and repeat
      • 50 easy
      • 500 pull
      • 500 fast for time
    • CD - 300 any stroke and kick
  • What have you forgotten to pack for a race?

 

Upcoming Interviews

  • Andrew Talansky on his first triathlon.  We'll also have Dan Chao (co-founder and CEO of Halo NeuroScience joining us to talk about their partnership with Andrew and how he's using the Halo Sport fits in with his training and qualification for Kona 2018.
  • Sara McLarty on Central Florida Masters,

Freestyle Swimming Drills

Terms and Definitions

  • Rocky Harris, CEO of USAT about his vision for triathlon and USAT
  • Erik Kenny - EK Coaching
  • Ken Axford on bike handling skills

 

303 Triathlon

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

 

Affiliate Programs

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

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

Closing

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

 

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

Nov 12, 2017

Welcome

Welcome to Episode #99 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.  If you think running a 50-80 miles a day for over a week can result in hallucinations, you are right.  Our interview today is with Bryan Williams, who owns the fastest known time for the 490 mile Colorado Trail Run with a time of 8 days and 30 minutes.

 

Last week's guest

Thanks to last week's guest coach Jim Vance on his book Run With Power, The Complete Guide to Running with Power.  We answered questions like why would you want to train with a running power meter?  What does a running power meter measure?  What metrics does it provide?  How do they work?  How do the various power dimensions relate to each other?  How can you use it to manage your season?  Know your taper is working?

 

If you have not heard the interview, go check out episode 98.

 

30 Second Ad

Our show is supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.

 

Check out the latest on 303 Radio where we caught up with head coach Geoff Hanson to learn about the Maverick’s first season and this foundation-building year.  Colorado Mesa University is the first NCAA Triathlon program in the State of Colorado.

 

Discussion Teasers

We are going to get right into the interview in a couple of minutes, but before we do let's check in with Khem Suthiwan and Bill Plock - how's it going guys?

 

What are we going to talk about after the interview with Bryan?

 

Interview Setup

The them question of today's show is "what are your limits?"

 

There are some endurance feats that are so epic you can't help but be inspired.  For most of us, running a marathon or completing and Ironman seems like a challenge that takes us to our personal limits.  In a few minutes, we are going to the guy that did his first marathon seven years ago and just this past few weeks, Bryan not only ran 8 times the distance a marathon, but he did it over terrain that took him over 13,500 feet in some cases.  We'll talk about those who inspired him, how he planned for the event, what his daily schedule was like, how he fueled, how h slept and more. 

 

Let's get into the interview with coach Bryan Williams.

 

Host Discussion Topics

Khem's Topics

 

Bill's Topics

 

Rich's Topics

  • Thanks for turning me on to the Barkley's marathon.  Brady had originally made me aware of it, but I'd never seen the documentary until this past week.
  • It was exciting to watch the NYC Marathon and watch Shalane Flanagan win commandingly
  • Our guest Bryan Williams ran the CTR 7 years after his first marathon.  The distance of the CTR was literally 20 times the distance of the marathon.  In the book "The Way of the Seal", Mark Divine writes about your "20X Factor".  The concept is that with the right mental training, we are capable of 20X what we may initially believe we are capable of.
  • A number of things game together for me in a flash of inspiration.  In the last week or so, I read Bob Seebohar's article on NeuroHalo Sport and brain stimulation to enhance power and learning.  In the article Bob writes "My experience with technology and coaching, as well as some creativity, gave me a very unique perspective on what we should do with the Halo system. My gut feeling with any performance-enhancing device is that you must factor in placebo early, as athletes respond to nearly anything if they believe enough. "  I read Joanna Zeiger's book on the Champion's Mindset.  And just this morning continued listening to the TrainerRoad podcast with Matt Fitzgerald on How Bad Do You Want It.  The question I want to pose is, to what degree do you think the power of the mind can shape our training, the size of our goals and our race day performance?

Upcoming Interviews

  • Geoff Hanson, head triathlon coach at Mesa State University on their new NCAA program
  • Don Reichelt (Spartathlon Ultra)
  • Joanna Zeiger - The Champion Mindset
  • Andrew Talansky on his first triathlon, Kona 2018 and how the Halo Sport fits in with his training
  • Rocky Harris, CEO of USAT
  • Erik Kenny - EK Coaching
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

 

Affiliate Programs

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

  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

Closing

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

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

Nov 5, 2017

Welcome

Welcome to Episode #98 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.  Our interview today is with coach Jim Vance, author of The Complete Guide to Running with Power, among other projects..

 

Last week's guest

Thanks to last week's guest Dr. Don Rose for taking us from average to epic with his book entitled Average to Epic, A Mid-liferes Guide to Endurance Sports.  If you missed it, go back and check it out.

 

30 Second Ad

Our show brought to you by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.

 

Be sure to check out the interview with Bryan Williams who broke the FKT for the 490 mile Colorado Trail Run in a time of 8 days and 30 minutes.  Bryan takes us through the planning for the epic journey, route, daily mileage, fueling, and more.  If you think running a 50-80 miles a day for over a week can result in hallucinations, you are right - go check it out at 303Triathlon.com

 

Discussion Teasers

We are going to get right into the interview in a couple of minutes, but before we do let's check in with Khem Suthiwan and Bill Plock - how's it going guys?

 

Khem, let's start with you - what are we going to talk about after the interview?

 

Bill, what "hippie haps" do folks want to stick around for?

 

I can't wait to talk about Bandito Cross and what a crazy fun "not really racing" event that was.  Anything involving bikes, beer and bacon is something you do not want to miss.

 

I also want to share a documentary recommendation that is a must see for anyone who is concerned with fair competition in athletic competition.  In "Icarus", Bryan Fogel, is the man behind this expose account of Russia’s state-sponsored doping program.  Fogel is also a keen amateur cyclist and, in the wake of the Lance Armstrong scandal, set out to prove just how easy it was to evade cycling’s creaking testing system by competing chemically enhanced in the same prestigious amateur race, Haute Route, that he had struggled in the year before. The plan was to boost his best time, pass with flying colours through the urine tests required of all competitors. Hollywood could not engineer twists and turns and incredible revelations that unfold.  We'll talk about that after the interview.

 

Interview Setup

I'm willing to bet that 99% of the listeners of this show have trained with a heart rate monitor and knows something about heart rate training zones.  I'm sure the majority of you also train with a bike power meter.  What you may be less familiar with is running with a power meter.  Why would you want to train with a running power meter?  What does a running power meter measure?  What metrics does it provide?  How do they work?  How do the various power dimensions relate to each other?  How can you use it to manage your season?  Know your taper is working?  If you want to know the answer to any of these questions, you are going to love this interview with the guy who literally wrote the book on it!

 

Let's get into the interview with coach Jim Vance!

 

Coaching Services

If you are starting to think about your fitness and race goals for next year, now is the perfect time to start working with a coach to lay out what you need to be doing in the off season to set you up for being sure you achieve your goals. 

 

Coach Khem and I both offer triathlon and endurance coaching services and have openings for clients.  If you want to learn more about coach Khem, you can go to the MHE About page and click on the link under her picture or contact Khem at Khem@303Colorado.com

 

To learn more about my coaching services, go to www.milehighendurancepodcast.com/coaching or contact me at Rich@MileHighEndurance.com

 

Host Discussion Topics

Khem's Topics

 

Bill's Topics

 

Rich's Topics

 

Upcoming Interviews

  • Geoff Hanson, head triathlon coach at Mesa State University on their new NCAA program
  • Don Reichelt (Spartathlon Ultra)
  • Joanna Zeiger - The Champion Mindset
  • Rocky Harris, CEO of USAT
  • Erik Kenny - EK Coaching
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

 

Affiliate Programs

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

  • BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

Closing

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport.  Pay that forward and recommend Mile High Endurance to a friend. 

 

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

Oct 29, 2017

Welcome

Welcome to Episode #97 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance education.  Our interview today is with Don Rose, author of Average to Epic, A Mid-Lifers Guide to Endurance Sports and Lifelong Fitness.

Last week's guest

Thanks to last week's guest Tim Hola who helped us do our Kona wrap up and shared some of the tips of what has helped him with his pro-rivaling swim performance and a 9 hour and 54 minute Kona performance.

30 Second Ad

Our show brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast and we are covering the news on Kona all next week.  Be sure to go to 303Triathlon and check out all the coverage of Kona.

Interview Setup

We are tweaking our format a bit this week.  We are going to go pretty much straight into this week's guest interview and then join you after the interview for the interview debrief and endurance discussion and coaching tips.

As we mention in the welcome, our interview is with author and endurance athlete Don Rose.  Don has his undergraduate degree in biology and PhD in Chemistry.  He became an endurance sport enthusiast as a mid-lifer and has combined his expertise and learnings as an Ironman, cyclist and runner into a DIY guide for any endurance athlete to benefit from.  It will help you explore a number of endurance sports, including how to select equipment and deal with the excuses you might have for not trying them.  It will help you figure out how to fuel your body, understand a training plan, and understand your motivations.

Without further delay, let's get into the interview with Dr. Don Rose and we'll talk to you after the interview.

Host Discussion

  • Rich's short debrief of the interview
  • Bill we'll start with you, how was your week and what's new with you?
  • Khem, what's new with you this week?
  • Remembering Terry Laughlin, Total Immersion and former guest

Terry Laughlin, who created the technique-focused swim training system known as “Total Immersion,” passed away Friday, Oct. 20, after complications with prostate cancer. Laughlin was 66 years old.

Laughlin is survived by his wife, Alice, and daughters Fiona, Carrie and Betsy. The family announced his death Monday:

“After living with metastatic prostate cancer for two years, Terry passed away on Friday, October 20th, 2017, of complications related to his condition.

“He displayed his characteristic optimism, wit, and passion for life—and swimming—until the very end. Our family is in mourning and we ask that we be given time and space to grieve a beloved husband and father privately.”

Terry talks about swimming like some people describe an Italian sports car or fine art, or a food describes their favorite dessert.

#62 - Interview with Terry about the book Total Immersion and what the Total Immersion methodology is all about.

#82 - We are going to talk to Terry about the importance of bi-lateral breathing, a convincing explanation of why it is possible and the opportunity to take your swim stroke to a new level.

#71 - Terry Laughlin, Chief Optimist Officer at Total Immersion.  Terry is coming back on the show to talk about his latest blog article "What's your best stroke rate? - How I found mine.  And why it's still evolving."  We'll talk about the article and you'll be sure to pick up insightful information about how to not only find your ideal stroke rate, but also learn how to reduce your SPL (to monitor stroke length).  Most of the interview is about how to help you swim faster with less effort, but we also talk about some of the swim clinics they offer in great locations around the world.

Bandito Cross race on Sunday

I subscribe to a number of blogs and one of those is from former guest Dr Jason Karp.  I want to share one of his latest blog entries http://run-fit.com/understandingintervaltraining/

Shout out to Gus Pernetz of Styrd, who consulted with me in our preparation for our upcoming interview with Jim Vance and our upcoming interview with Jim Vance

Upcoming Interviews

  • Jim Vance, author of The Complete Guide to Running with Power, Triathlon 2.0 and co-author of Triathlon Science
  • Bryan Williams, ultra runner who ran the 490 mile Colorado Trail Run this late summer and broke the FKT
  • Don Reichelt (Spartathlon Ultra)
  • Joanna Zeiger - The Champion Mindset
  • Erik Kenny - EK Coaching
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

 

Affiliate Programs

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

  • BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

Closing

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport.  Pay that forward and recommend Mile High Endurance to a friend. 

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

Oct 22, 2017

Welcome to Episode #96 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock.  We are also joined by Tim Hola, Age Group Nationals Champion and Kona sub 10 hour finisher at the Ironman World Championship this past weekend.

Our show brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast and we are covering the news on Kona all next week.  Be sure to go to 303Triathlon and check out all the coverage of Kona.

What a week that was on the big Island of Hawaii.  Thanks to guest host level 3 coach Mike Ricci of D3 Multisport for joining us to bring you last week's show. We are glad you are joining us for our post Kona coverage and another week of endurance education.  We are going to break down the race day coverage of Ironman Kona and spend some time talking to Tim Hola to pass along some insights about the race and give you some things to contemplate for those planning to get qualify and race Kona.

We recorded last week's show on Thursday afternoon in to give us time to get it edited and published on time.  The bummer is we missed some of the events from Friday and race day that we are going to recap right now for you. 

 

  • Friday
    • Meet up with Poncho Man after the 303 Athlete breakfast and Lava Java.  When we interviewed Tim O'Donnell, Bob Babbitt, and Mike Reilly at Huggo's on Monday, we got to meet Poncho who does the ukulele music for Breakfast with Bob.  We got to chatting with him during Bob's interviews and he did our 303Radio jingle.  If you haven't heard it, go to 303Triathlon.com and click on any of the interviews in the 303Radio pane.  He did such an awesome job, we wanted to show our appreciation so we delivered a gift bag with a bottle of gin, a 303Triathlon trucker hat and a bumper sticker.  While there, he also knocked out the Mile High Endurance into jingle.  He is super talented and recommend you check him out @ponchoman.kuanoni
    • Bob Babbitt's Thank God I'm Not Racing Party
      • Guests we talked to (or got selfies with):
        • 2005 Ironman Champion and coach Faris Al-Sultan, coach to the new Ironman World Champion and record holder Patrick Lange
        • Coach Jim Vance, author of The Complete Guide to Running with Power, Triathlon 2.0 and co-author of Triathlon Science
        • Mark Allen, 89, -93, 95
        • Mark Mastilir, Halo Neuroscience
        • Who else?
      • Guests we saw
        • 2004 and 2006 Ironman Champion, Norman Stadler
        • Joanna Zeiger
        • Who else?
  • Saturday's Race
    • Bill's highlights
    • Khem's highlights
    • Rich's highlights
      • Setting up in the Press room
      • Recording the drums and cannon
      • Swim exit
      • Hi 5's at the Hot Corner
      • Pro Finish
      • AG Finish
      • Jamie's story
      • Two post cut off finish
  • Tim Hola
    • We spoke a few days before the race, how did the rest of your race prep go?
    • You've seen the race go from a mass start for both men and women to separate mass starts for each men and women, contrast what the difference from a male age-grouper's perspective?
    • Questions about each the swim, bike and run legs of the race?  Strategy execution? Pace? Nutrition? Environmental?
    • Monday morning quarterback - what went well?  What you would do differently?
    • Post-race recover?
    • Advice for aspiring Kona age groupers?
    • Cycling class and other ways you give back to the sport
    • Free form discussion

Let's talk briefly about upcoming interviews.

  • Kona race day interviews with Timothy O'Donnell and Andy Potts
  • Vito La Bella on ultra running
  • Jim Vance, author of The Complete Guide to Running with Power, Triathlon 2.0 and co-author of Triathlon Science
  • Don Reichelt (Spartathlon Ultra)
  • Joanna Zeiger - The Champion Mindset
  • Erik Kenny - EK Coaching
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

 

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

  • BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport.  Pay that forward and recommend Mile High Endurance to a friend. 

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

#IMKona #Ironman #BWBKona #MikeReilly #BobBabbitt #303Triatlon #PonchoMan

Oct 15, 2017

Aloha from the big Island of Hawaii.  We are glad you are joining us for our Kona Special episode and another week of the endurance.  We have selected two of the many interviews we've done this week.  We have heart of triathlon, Bob Babbitt to talk to us about the legends and history of the race.  We also have the voice of Ironman, Mike Reilly to talk about his perspective as announcer and the professional field. 

Welcome to Episode #95 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock.  We are also joined by Mike Ricci, owner and head coach of D3 Multisport.  Mike is a Level 3 USAT coach and is staying with us at the White Sands Resort in Kailua Kona.

A special thanks to Poncho Man for his amazing ukulele talent and contribution of the intro music. He is makes magic!

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast and we are covering the news on Kona all next week.  Be sure to go to 303Triathlon and check out all the coverage of Kona.

et's talk briefly about upcoming interviews.

  • Kona - select 303 interviews
    • On this note, make sure you are subscribed to the MHE endurance podcast.  Go to iTunes or Google Play, depending on your device, search for Mile High Endurance and click subscribe
    • We will be publishing lots of interview and coverage of Kona on 303Radio - be sure to subscribe there too.  The 303Radio coverage will focus on Colorado stories.  There will be interviews that we'll share on MHE, particularly those that have more of an educational bent. 
  • Vito La Bella on ultra running
  • Don Reichelt (Spartathlon Ultra)
  • Ultra runners Bryan Williams and Vito Bella
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

 

 

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

  • BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport.  Pay that forward and recommend Mile High Endurance to a friend. 

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

#IMKona #Ironman #BWBKona #MikeReilly #BobBabbitt #303Triatlon #PonchoMan

Oct 8, 2017

Our pre-Kona episode and another interview with former ITU professional triathlete and coach Sara McLarty.  Sara joins us again to talk about a great topic for those of you who want to work on your swim speed in the off season.   Sara, as you will hear, will tell us what your swimming frequency needs to be in the off season so that you turn up next season with you swim as your new weapon.

Welcome to Episode #94 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock. 

Thanks to Sara for last weeks interview on open water sighting and heat acclimatization.  If you have not heard that interview, go back to episode #93 and give it a listen.

Before we get into the interview with Sara, let's catch up with Bill and Khem.

Discussion Topics:

  • Khem's update
  • Bill's update
  • Rich's updates
    1. 303 Interviews with
      1. Chris McDonald and Andy Potts
      2. Coaching question:  What can I do to give my off season training meaning?
        1. Fall - cyclocross, duathlon, marathon, mtb
        2. Winter - cross country skiing, biathlon
      3. Register for a new endurance event that you've never tried before
        1. Swim -
          1. Increase your volume and frequency, progressively
          2. Find a Masters program and talk to the deck coach about what lane is right for you
          3. Work with a good swim coach who can give you a video stroke analysis and drills to improve
          1. Strength training on glute, quadricep, hamstring and back strength
          2. Join a spin class
        2. Bike -
          1. If running is your greatest weakness, spending a training block of a couple of months focusing on running can really boost your speed
          2. 10% rule
        3. Run -
      4. Focus on your weaknesses
      1. How the Halo was invented
      2. Sponsored athlete TO
    2. Halo Sport
    3. MBA Opens Doors 5K Challenge

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast and we are covering the news on Kona all next week.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage in Colorado and Kona.

Let's talk briefly about upcoming interviews.

  • Kona - select 303 interviews
    • On this note, make sure you are subscribed to the MHE endurance podcast.  Go to iTunes or Google Play, depending on your device, search for Mile High Endurance and click subscribe
    • We will be publishing lots of interview and coverage of Kona on 303Radio - be sure to subscribe there too.  The 303Radio coverage will focus on Colorado stories.  There will be interviews that we'll share on MHE, particularly those that have more of an educational bent. 
  • Vito La Bella on ultra running
  • Don Reichelt (Spartathlon Ultra)
  • Ultra runners Bryan Williams and Vito Bella
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

 

 

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

  • BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport.  Pay that forward and recommend Mile High Endurance to a friend. 

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

Oct 1, 2017

Our interview today is with former ITU professional triathlete and coach Sara McLarty.  Sara joins us a couple of weeks after ITU Stockholm August 26th.  We'll talk a bit about that but we want to follow up on an article of hers that we read a few weeks ago on open water sighting technique and more.

Welcome to Episode #93 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock.  We are glad you are joining us this week. 

Thanks to Ben Hoffman for joining us last week and sharing his race stories and Kona prep with us.  Khem and I had a lot of fun with that interview and got a lot of great quotes.  Check out the 303Triathlon and read the Ben Hoffman article for more.

Discussion Topics:

  • Khem's update
  • Bill's update
  • Rich's update
    • Ben Hoffman video - Roger (my brother) listed to the show last week and send me a great Youtube video on Ben Hoffman.  It's actually a series of "inside triathlon" vides that Specialized has done with their athletes.  Check it out at Inside Specialized Triathlon - Ben Hoffman Youtube video
    • Ben on heat adaptation
      • Training over 100 degrees in Tucson and sauna training
      • The primary goal of head adaptation is building blood volume
    • Articles on heat adaptation
      • SportSci.org Article by

From <http://www.sportsci.org/encyc/heataccl/heataccl.html>

Lawrence E. Armstrong, Ph.D.

Department of Sport, Leisure, and Exercise Science

University of Connecticut

Complete heat acclimatization requires up to 14 days, but the systems of the body adapt to heat exposure at varying rates. The early adaptations (initial 1-5 days) involve an improved control of cardiovascular function, including expanded plasma volume, reduced heart rate, and autonomic nervous system habituation which redirects cardiac output to skin capillary beds and active muscle. Plasma volume expansion resulting from increased plasma proteins and increased sodium chloride retention, ranges from +3 to +27%, and is accompanied by a 15-25% decrease in heart rate. This reduction of cardiovascular strain reduces rating of perceived exertion, which is proportional to central cardiorespiratory stress, also decreases during the first five days of exercise-heat exposure. Plasma volume expansion is a temporary phenomenon, which decays during the 8th to 14th days of heat acclimatization (as do fluid-regulatory hormone responses, see below), and then is replaced by a longer-lasting reduction in skin blood flow that serves to increase central blood volume.

  • Gatorade Sports Science article

Heat acclimatization gradually disappears if not maintained by continued repeated exercise-heat exposures (Pandolf, 1998). The benefits of heat acclimatization are retained for ~1 wk and then decay with about 75% lost by ~3 wk, once heat exposure ends. During this period, re-acclimatization occurs more rapidly than the initial acclimatization when re-exposed to heat (Weller et al., 2007). A day or two of intervening cool weather will not interfere with acclimatization to hot weather. In addition, after achieving heat acclimatization, train-ing and heat acclimatization can be interspersed by every second or third day (Périard et al., 2015; Sawka et al., 2003).

From <http://www.gssiweb.org/en/sports-science-exchange/article/sse-153-heat-acclimatization-to-improve-athletic-performance-in-warm-hot-environments>

  • Follow up on Breaking 2
    • Names of athletes (Eliud Kipchoge, Zersenay Tadese, the current world-record holder in the half marathon, and Lelisa Desisa, a two-time winner of the Boston Marathon
    • The race track in Manza italy
  • MBA Opens Doors 5K Challenge
  • Kona Pre-impressions Interview

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

Let's talk briefly about upcoming interviews.

  • Bek Keat 10/1
  • Don Reichelt (Spartathlon Ultra)
  • Ultra runners Bryan Williams and Vito Bella
  • Kona - select 303 interviews
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

 

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

  • BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance  or go to the MHE Sponsors page. 

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

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

Sep 24, 2017

Our interview today is with Kona bound Ben Hoffman.  Ben who finished second at the IRONMAN World Championship in 2014 and 5th in 2016, is heading back to Kona and we are going to talk to him about his prep and recent race performances.  We'll pick his brain on key workouts and more.

Welcome to Episode #92 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock.  We are glad you are joining us this week.

Thanks of course to last week's guest, Lance Panigutti, owner of Without Limits Productions came on the show to talk to us about cyclocross and we are going to talk right now.

 

Discussion Topics:

  • 303 Team building Cyclocross race

- October 7th, CYCLO X Interlocken in Broomfield. Without Limits Production - Kona

- October 29th, Bandito Cross in Parker. Not sanctioned, stupid fun, would be a perfect 1st timer race!

- November 5th, CYCLO X Sienna Lake in Broomfield. Without Limits race.

- November 11th/12th, Cross of the North in Fort Collins. I hear the heckling and beer handups are EPIC at this race!

- November 18th, CYCLO X Salisbury in Parker. Without Limits race, and the start to my birthday week!!

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

Let's talk briefly about upcoming interviews.

  • Ben Hoffman 9/24
  • Bek Keat 10/1
  • Sara McLarty - 10/8 Khem and I doing this interview
  • Kona - select 303 interviews
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

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

  • BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance  or go to the MHE Sponsors page.

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

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

Sep 17, 2017

Why cyclocross is like Mario Carts on bikes.  Our interview today is with race director and owner of Without Limits Productions, Lance Panigutti.  Lance joins us to talk about cyclocross.  This was a 303 interview that I'm sharing with MHE.

Welcome to Episode #91 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock.  We are glad you are joining us this week.

Thanks of course to last week's guest, Tim Hola.  It was great to  catch up with him and hear about his prep for Chattanooga and Kona and see that he ended up with a solid performance there.

Discussion Topics:

  • Chattanooga Results
  • Kona preparation and coverage
  • Kona Pre-impressions Interview, week of 10/1
  • Jenn Findley's DIY Bike Tuneup

  • Coaching discussion topic - what percent of triathletes do you suppose do their own bike maintenance?  What should you know?

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

Let's talk briefly about upcoming interviews.

  • Ben Hoffman 9/24
  • Bek Keat 10/1
  • Sara McLarty - 10/8 Khem and I doing this interview
  • Kona - select 303 interviews
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills

 

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

  • BioTropicLabs.com - BioTropicLabs  developes sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance  or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order.

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

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

Sep 10, 2017

Our interview today is with top age grouper and Kona veteran Tim Hola

  • This will be Tim's 16 time in Kona
  • He has broken the 9 hour mark with an 8:58:57
  • Tim lives in Highlands Ranch with his wife Nicole and two children (Connor and Spencer)
  • As with our last week's guest (Matt Chrabot), Tim is in Chattanooga for the 70.3 World Championship.
  • We'll be talking about his career, season, key training sessions and juggling being a working age-grouper.

Thanks of course to last week's guest, Matt Chrabot, pro triathlete who we've been seeing on the podium all season.  It was great to  catch up with him and hear about his prep for Chattanooga.

  • Coaching discussion topic - I had a coaching question come up and I'd like to share that with you all and a practical solution to the question.
    • Topic of hydration - there are a number of theories on what works because everyone is different.  The first thing you need to understand is what works for you
    • To understand what works for you, you can do everything from your own experimenting to getting a professional assessment done in a lab to determine sweat rate, salt concentration, metabolic rate, etc.
    • Some say drink to thirst and I say drink to need.  I personally do not get particularly thirsty training or racing, but I have a high sweat rate.  I know what my fluid loss is.  While I don't try to replace it completely with fluid consumption, I do try to prevent losing too much weight to fluid loss during a race and becoming dehydrated. 
    • I keep a log of hydration notes in Excel and know how many ounces of fluid I want to consume at various temperatures on each the bike and run.  The way I keep track of that is by knowing the various fluid sizes of my bottles (bike, hand and holster).
    • Scenario - race with hand held, using ice and water to cool.
    • The question - my hand held is dual purpose (hydrate and cool).  How do I keep track of the ounces that are going to my stomach versus my skin. 
    • The answer - is simple.  On your next practice run, take that hand held bottle and when you take sips try to make them consistent in terms of the duration of suck or squirt.  Then count and keep track of the number of sips/squirts that it takes to consume the contents of the bottle.  Divide the bottle size (16 oz) by the number of sips (eg 20), and you now know how many sips it takes to consume 16 ounces.  When you race and you don't have another way to measure your consumption, count the sips and you'll have a good idea. 
    • Make sure you practice and get your estimate with what you will be using in the race.  The previous example was with a hand held running bottle, but the same can be done with a paper cup.

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

 Let's talk briefly about upcoming interviews.

  • 303 interviews
    • Lance Panagutti,
    • Luis Benitez, Ken Gart,
    • Ben Hoffman
  • MHE
    • Sara McLarty - Khem and I doing this interview
    • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona

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

  • BioTropicLabs.com - BioTropicLabs  developes sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance  or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order.

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

That's it for the show.  Good luck Tim Hola, Matt Chrabot and all our friends of the show who are racing in Chattanooga!   Stay tuned, stay informed, and enjoy the endurance journey!

Sep 2, 2017

Our interview today is with Matt Chrabot, pro triathlete who we've been seeing on the podium all season and we're excited to catch up with him before he heads out to Chattanooga for the 70.3 World Championship.

Welcome to Episode #88 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock.  We are glad you are joining us from where ever you enjoy your endurance sport.

Coaching discussion topic - tapering and cramps

From <https://www.runnersworld.com/race-training/taper-traps> "But there is something about those last couple of weeks before the marathon, when you are cutting back your mileage, getting more rest, and preparing for the big race, when everything, and I do mean everything, seems to bother you more."  Call them taper tantrums--the phantom pains, panic attacks, and much more--that plague most marathoners during the three-week period of decreased training just before the race. "Runners develop not only a physical but also a psychological dependency on running," says Troy Smurawa, M.D., a 2:46 marathoner and physician at Akron Children's Hospital Sports Medicine Center. "So when runners take time off, they go through withdrawal." Hence, the weird constellation of mental and physical symptoms that crop up during the taper.

From <http://www.active.com/triathlon/articles/overcoming-the-taper-blues>  Roughly half the athletes I work with begin to notice little aches and pains they never noticed before the taper period. The pains show up for no apparent reason. In fact, these pains were nonexistent during the high-volume training phase, making it tempting to resume longer training hours. If aches and pains emerge, resist the urge to increase training volume.

From <http://sweatscience.com/muscle-cramps-risk-factors-tapering-stretching-and-pacing/> Tapering: In the three days prior to the race, the crampers trained 1.1 hours on average, while the non-crampers trained 0.6 hours on average. This despite the fact that the non-crampers actually did marginally more training overall in the final week (31.8 km versus 26.5 km).

 Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

BioTropicLabs

BioTrōpic serves athletes by giving you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with the focus of helping athletes to achieve their goals, there is no better sports supplement to help you train better and gain a competitive edge.

I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness, focus, and aid in recovery. It contains the highest levels of chlorophyll and supports delivering a greater amount of oxygen-rich red blood cells to muscles throughout the body.

Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order.

 

Let's talk briefly about upcoming interviews.

  • 303 interviews
    • Lance Panagutti,
    • Luis Benitez, Ken Gart,
    • Ben Hoffman
  • MHE
    • Tim Hola
    • Sara McLarty
    • Kane Russell of Halo Neuroscience coming back

 

 

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

  • BioTropicLabs.com - Use code MILEHIGH20 to get 20% off your order
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Use code MHE30 to get 30% off your full price items at Rudy Project.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE 30

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

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

Aug 27, 2017

Our interview today is with Craig Dinkel. Craig is a sprint freestyle and fly swimmer, who trained and competed for years on a world-class level.  He is a 2 time qualifier for Olympic Trials, earned 23 All-Americans,  and set 4 NCAA records while at Cal State.  Craig talks about what it takes to train and compete at that level and a product that I'm excited to take a closer look at a safe way to get a biological edge with BioTropicLabs.

Before we get into the interview, let's catch up with Bill and Khem.

Discussion topics:

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

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

  • BioTropicLabs.com - Use code MILEHIGH20 to get 20% off your order
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Use code MHE30 to get 30% off your full price items at Rudy Project.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE 30

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

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

 

Aug 20, 2017

Our interview today is with Todd Plymale-Mallory on the topic of preventing injury, taking care of your body and how to use a variety of treatments to keep you performing at your best.  If you are a coach, you will learn how to leverage a resource like Todd to help you athletes stay healthy and time key workouts just right.  We'll kick off the conversation with my brother Roger who is joining us to give us a practical example of a hamstring muscle strain and the treatments he received in Japan.

Before we get into the interview, let's catch up with Bill and Khem.

Discussion topics:

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

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

Let's get into the interview with Todd Plymale-Mallory.

 

Let's talk briefly about upcoming interviews.

  • 303 interviews Lance Panagutti, Luis Benitez, Ken Gart, Ben Hoffman
  • Craig Dinkel of bio tropic labs
  • Matt Chrabot
  • Hootie of LIfetime

 

 

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

  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Use code MHE30 to get 30% off your full price items at Rudy Project.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE 30

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

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

 

Aug 13, 2017

Our interview today is with Bek Keat.  Bek's is the 4th fastest female Ironman in history (8 hr 39 min), has had 2 top 6 Kona finishes, and now coaches with Siri Lindley at Sirius Athlete coaching.  We not only get some incredible coaching tips from Siri, but we also get into a talk that is sure to make you laugh and cry (and maybe cry laughing). 

Our topics today include:

  • Recap of Boulder 70.3 performances
  • Colorado Classic and Velorama
  • Overload progression - how to make sure you are not spinning your wheels with training
  • The press release on the new CEO of USAT, Rocky Harris
  • And the formal announcement of a limited number of open athlete coaching slots and an interview with MHE coached athlete Brady Nelson

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

iscussion Topics:

Boulder 70.3

  • 303 Team performances
  • Pro Coverage
  • Brady's performance

Boulder Camera article on business impacts of Boulder 70.3

Colorado Classic underway - https://www.veloramacolorado.com/colorado-classic/

Ryan Muncy photo only

Todd Plymale-Mallory - photos, social media & stories

Khem Suthiwan - photos, video, social media & stories (also attending Velorama VIP experience)

Rich Soares - photos, 303Radio podcast, Facebook Live (also attending Velorama VIP experience)

USAT National Championship in Omaha

Press Release on CEO of USAT, Rocky Harris

Overload progression and how to make sure you aren't spinning your wheels

  • Overloading - Progressive overload should be a fundamental characteristic of resistance training programs directed at the development of neuromuscular capabilities and athletic performance.
  • The body and it’s tissues only adapt when it is he body and it’s tissues only adapt when it is exposed to stresses beyond it’s normal homeostatic range - Dr. Carwyn Sharp (#81)
  • Overload refers to providing a greater stimulus or intensity in a resistance training program than an athlete is accustom.
  • Progression refers to systemic planning and change. The intensity of a resistance training program must become progressively greater in order for an athlete to continue to improve.

Formal announcement of 3 open athlete coaching slots

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

Let's talk briefly about upcoming interviews.

  • Todd Plymale-Mallory to discuss benefits of regular therapy for recovery. There are so many different modalities, would be great to discuss the differences between the tissue/sports massage, chiropractic, dry needling, acupuncture, etc.
  • Scott Hutmacher (aka Hootie) is going to join us and talk about the invite to give an update on Life Time Tri Event Series, 2018 Initiatives, and the NYC Championship.  We'll also discuss Life Time Tri’s “Triathlon Made Better” vision.
  • Matt Chrabot - athletic background, ITU career, current season, training, advice to competitive age-groupersBoulder 70.3 interviews

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

  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Use code MHE30 to get 30% off your full price items at Rudy Project.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE 30

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

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

Aug 6, 2017

Our interview today is with coach Will Murray, a mental skills coach with D3 Multisport.  He's been a guest on the show in the past and he joins us today to talk us through 3 articles that he's recently written on published on the USAT website. 

Increase your open water comfort level

But what if? Overcoming fear of triathlon

How not to be embarrassed at your first triathlon

In our discussion today we'll also discuss:

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

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

I mentioned last week that I went to healthIQ.com/endurance and took the 30 seconds to fill out the contact form and got a call about an hour later.  I spoke to an insurance agent names James Byrd III who did an interview and gave me a quote.  He is going to save my more than 30% which is going to translate to more than $200 in savings.  That's change that I can use for a race, shoes, a new tri bag from Rudy Project. 

 Let's talk briefly about upcoming interviews.

  • Rebekah Keat
  • Hootie
  • Boulder 70.3 interviews
  • We have a couple of other really cool guests lined up that Bill is going to announce when he comes back next week

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

  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Use code MHE30 to get 30% off your full price items at Rudy Project.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE 30

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

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

 

Jul 30, 2017

Our interview today is with Barry Siff, President of the Board of USAT.  Barry joins us to talk about USAT strategy, the Boulder Peak triathlon from Without Limits and get Barry's perspective on Lifetime Tri's announcement not to sanction with USAT. 

In our discussion today we'll also to a race summary of Tri Boulder, more on race flat prep, CBD and Triathlon, and more. Before we get into that interview with Barry let's catch up with Khem and Bill. 

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

Thanks to last week's guest Ken Axford. Ken talked about running posture and running drills, plus we also spent some time talking about transitions skills and process.

Transitions - Keep it simple, order of execution, wetsuit prep

Running form - head position, pebbles and pennies, preloading foot strike

Tri Boulder Summary

  • Interviews with Cedric Keppler and Michelle Lund of BBSC Endurance Sports
  • Race flat prep
  • transitions

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

Let's get into the interview with Barry Siff.

Bill or Khem, what did you think of the interview? (pick from topics - Boulder Peak, Lifetime Tri announcement, USAT Strategy; youth/HS; NCAA; growing short course))

 

Discussion 

 

 Let's talk briefly about upcoming interviews.

  • Barry Siff
  • Will Murray
  • Rebekah Keat

 

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

  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Use code MHE30 to get 30% off your full price items at Rudy Project.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE 30

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

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

Jul 23, 2017

Welcome to Episode #83 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  I'm your host Rich Soares. My loyal co hosts Khem Suthiwan and Bill Plock recorded today's show with me on Friday.  I made a mistake in saving the file and lost the recording.  I'm so sorry Khem and Bill. Please forgive me!

Our interview today is Ken Axford.  USAT Level II Coach Ken Axford comes back to re-cap transitions skills and process. Plus we'll talk about running posture and drills (yes drills) that improve your form.  We will also talk about USAT National Tri Week, the Bob Cook Classic and more.  Before we get into that interview with Ken, we get to catch up with Khem and Bill. 

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

  • Thanks to last week's guest Terry Laughlin for joining us to talk about the importance of bi-lateral breathing, a convincing explanation of why it is possible and the opportunity to take your swim stroke to a new level.  If you missed it, go back to episode #82 and give it a listen.
  • USAT National Tri Week

The emphasis of the week is on celebration, education and participation in the multisport lifestyle. Each day is centered around a different theme, starting with a spotlight on each discipline of triathlon:

 

Monday, July 17: Swim Day

Tuesday, July 18: Bike Day

Wednesday, July 19: Run Day

Thursday, July 20: Recovery Day

Friday, July 21: Member Appreciation Day

Saturday, July 22, and Sunday, July 23: Race Weekend

 

The complete schedule—including ideas for how to participate from just a few minutes to a full day—are available at usatriathlon.org/triweek. #TriWeek is largely a social media-based initiative, as aspiring triathletes, age-groupers and elites are all encouraged to share their multisport experiences online. Prize packs will be awarded each day to randomly selected participants who share questions, advice or inspiring stories on social media using the hashtag #TriWeek.

In addition, triathletes can submit stories of how they got started in the sport by using #WhyDoYouTri and #TriWeek on social media or by emailing communications@usatriathlon.org. On Member Appreciation Day, USA Triathlon Staff will select one of the #WhyDoYouTri participants to receive a USA Triathlon Lifetime Membership.

The week culminates with Race Weekend on Saturday and Sunday, in which first-timers and experienced triathletes alike are encouraged to complete a race, register for their next event, or simply volunteer to staff an on-course aid station. The fourth weekend of July typically boasts one of the highest participation rates in multisport events across the country, with more than 160 USA Triathlon-sanctioned races taking place this year, including 55 youth races. Click here to find a race near you this weekend.

  • Speaking of Tri Week Race Weekend, I’m racing and covering Tri Boulder Sunday
  • Bob Cook and the 303Cycling story
  • 303 Triathlon interview with Sarah Hartman

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

Let's get into the interview with Ken Axford.

It's so interesting that you can continue to get insights into running form.  What I find so exciting is that by talking to Ken, I truly did get a better understanding of preloading, knee drive and the importance of the shoulders and arms. 

I spoke of my use of high knees.  I think it comes from my mental model of chi running which takes a completely different perspective when it comes to ground contact.

  • Chi Running and ground contact
  • Transitions and transition clinic

 Let's talk briefly about upcoming interviews.

  • Barry Siff
  • Will Murray

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

  • I know some of you have used the Total Immersion discount code and have taken advantage of the Total Immersions self-coaching programs.  If you have not, let me tell you about what you get:
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99
    • Use code MHETI10 to get 10% off items in your cart.
  • I haven't mentioned how my Rudy helmet and glasses are performing.  The helmet is extremely light weight and comfortable.
    • The mesh lining makes it very comfortable
    • Glass garage to keep your very nice Rudy Project glasses secure
      • Useful when I'm climbing and working up a swea
      • Great for transition area
    • Use code MHE30 to get 30% off your full price items at Rudy Project.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  It gives you a lot more tools  to help you plan, track and analyze your workouts and execute your ATP MHE 30

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

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

 

Jul 16, 2017

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

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

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

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

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

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

Let's talk briefly about upcoming interviews.

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

 

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

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

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

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

 

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