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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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Jul 9, 2017

Dr. Carwyn Sharp, Chief Science Officer at the National Strength and Conditioning Association (NSCA) is joining us to talk about energy zones and the science behind it.  Dr. Sharp presented at this topic at the USAT Level 1 Coaches Clinic and I wanted to share his expertise and knowledge with the MHE team.  You are going to be a lot smarter about energy zones, why consistency is king, and what it takes to maximize your fitness and strength potential. 

We're going to get into high altitude rides and how to pace yourself, the plans for the 5430 Boulder Peak put on by Without Limits Productions, Kona Prep and more.  Let's get into the weekly updates with our friends from 303Triathlon. 

Thanks to last week's guests, USAT COO Tim Yount, Youth Program Manager Meg Weagley, and High School/Collegiate-Club, & Women's NCAA Coordinator Jessica Welk to talk about the present and future of our sport. 

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.  Did you know that triathletes have a 40% lower risk of all-cause mortality and 27% lower risk of cardiovascular mortality.  Well the good folks at Health IQ do.  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 Dr. Carwyn Sharp and hear what he has to say about your energy zones.  Now most athletes that are listening to this show is familiar to well-versed on training zones.  Are you really well versed in your training zones?  Have you ever been curious about what is happening at a biological level inside your body and how it relates to the training zones.  Are your training zones right?  If you have a coach - excellent.  If they are a USAT certified coach they have been through this training and they know what they are talking about. 

If however, you are in the range of using training zones that are vaguely defined or not defined at all, you really want to stop what you are doing and just settle in for a good bit of learning.  Grab something to take notes if you like.

And we're back.  We are recording today's show just before the interview, so we don't have a retrospective per se, but we know you are way smarter about the topic than you were an hour ago.  Whether you are hard core or a casual athlete, this is important information.  You now have the knowledge to understand the importance of these different energy systems and how the body's performance is sourced. 

 

 Let's talk briefly about upcoming interviews.

  • We've talked about the benefits of using a tempo trainer on finding your most efficient Stroke Rate and Strokes Per Length.  I've invited Terry Laughlin back on the show to talk about how to use the Tempo Trainer to keep your line in OWS. 
  • Khem and I are interviewing Sarah Hartman from Ironman Foundation
  • We are going to ask Siri to come on the show and do a full-on 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
  • As I mentioned in the race report, Transition expert Ken Axford is coming back to do a quick recap on transition skills and speed.  We'll get into a good discussion about running form and bike handling skills

 

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!

 

Jul 2, 2017

Welcome to Episode #80 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we're glad you are joining us for another week of endurance. 

 It's been races galore around here and we are gearing up for another busy week of endurance.  We'll talk about last weekend's races and catch up with Bill Plock and Khem Suthiwan and then get into this week's interview with Tim Yount of USA Triathlon.  We'll be talking to Tim and some of his colleagues at USAT about one of the key components of their strategy and that is growing youth through collegiate triathlon participation.  If you are a younger listener, you may get some tips on opportunities for your athletic career.  If you are a listener with kids that are interested in triathlon, you will find this informative for what resources are out there for your sons and daughters.

Before we get into the interviews let's catch up with Bill Plock and Khem Suthiwan of 303 Triathlon.

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.

We are going to start with Khem this week.  Can I start you of with an email you sent Bill and I as a follow up to our conversation in last weekend's show?  We were talking about respiration at altitude.  Here's the email we get from Khem later in the week.

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.  Did you know that triathletes have a 40% lower risk of all-cause mortality and 27% lower risk of cardiovascular mortality.  Well the good folks at Health IQ do.  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 USAT COO Tim Yount and team and then we'll be back.

And we're back.  There's a lot more to the youth through collegiate USAT programs than I ever knew and it's particularly interesting coming from the perspective of a dad with a freshman in high school and at college.  Thanks Tim, Meg, Jessica and Caryn for your time and information today.

Let's talk briefly about upcoming interviews.

  • As I mentioned at the beginning of the show, I'm seeing some benefits of the tempo trainer at work in OWS.  We've talked about the benefits of using a tempo trainer on finding your most efficient Stroke Rate and Strokes Per Length.  I've invited Terry Laughlin back on the show to talk about how to use the Tempo Trainer to keep your line in OWS. 
  • Dr. Carwyn Sharp, Chief Science Officer at the National Strength and Conditioning Association (NSCA) is joining us to talk about energy zones and the science behind it.  Khem, we really need to have you on that interview as well - #geekout
  • We'll be talking to Siri Lindley on 303 Radio next week about the Boulder Peak race and Believe Ranch
  • Khem and I are interviewing Sarah Hartman from Ironman Foundation
  • As I mentioned in the race report, Transition expert Ken Axford is coming back to do a quick recap on transition skills and speed.  We'll get into a good discussion about running form and bike handling skills

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

  • Tour de France US Pro Andrew Tolansky seeing results from Halo Neuroscience https://goo.gl/QEyL8k.  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

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!

Jun 25, 2017

Welcome to Episode #79 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we're glad you are joining us for another week of endurance. 

 

Thanks to last week's guest Todd Plymale Mallory to talk about how to keep yourself safe on the road and avoid getting hit. 

 

It's another very busy week of endurance. There's a ton going on this weekend.  There are literally five triathlon races this weekend in Colorado.  http://www.runningintheusa.com/Race/List.aspx?Rank=Upcoming&Special=triathlon&State=CO&Page=1

Lake to Lake, Tri the Boat, Tribella, Boulder Sunrise, South Suburban TRYathlon, and Tri On The Plains

Plus, there are lots of big rides like the MS150 and http://www.hauteroute.org/

With all of the racing going on and so many folks doing their first open water swims, we thought it would be helpful to bring you a couple of interviews on open water swimming that may be good reviews for folks trying to get comfortable in open water swimming.  We pulled out some interviews on wetsuit selection and fit with Liz Whitfield-Sharpe and open water swimming with Michael Mann of SwimLabs.

Before we get into the interviews let's catch up with Bill Plock and Khem Suthiwan of 303 Triathlon.

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.  Did you know that triathletes have a 40% lower risk of all-cause mortality and 27% lower risk of cardiovascular mortality.  Well the good folks at Health IQ do.  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 interviews with Liz Whitfield-Sharp of TriBella to talk about wetsuit fitting and Michael Mann on open water swimming.

And we're back.  As we mentioned at the beginning of the show, the TriBella triathlon is this Saturday at Cherry Creek Res.  TriBella bike shop sponsors this all women's race.  It's run by Lance Panigutti of Without Limits Productions.

 

SwimLabs is a great resource for those looking to develop open water swimming skills.  Not only do they have great facilities for learning the skills that translate into more confident and efficient open water swimming, they also run the open water swimming at Grant Ranch.  Thank you Brooke and Michael Mann for grabbing my new Xterra Vengeance wetsuit and Brooke for making sure I write my name on the suit.

 

 Let's talk briefly about upcoming interviews.

  • USAT COO Tim Yount, Youth Program Manager Meg Weagley, and High School/Collegiate-Club, & Women's NCAA Coordinator Jessica Welk to talk about the present and future of our sport
  • Dr. Carwyn Sharp, Chief Science Officer at the National Strength and Conditioning Association (NSCA)
  • David Deschenes, Executive Director of Ironman Foundation

 

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. 
  • 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 making a huge difference and recommend you check it out.
  • Don’t forget Rudy Project for great products to protect your head and eyes.  Fast helmets and well-designed eyewear.
  • 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

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!

 

Jun 18, 2017

Welcome to Episode #78 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we're glad you are joining us for another week of endurance. 

Thanks to last week's guest Ken Axford of Peak Multisport.  Ken is a Level 2 USAT coach who taught us about the topic of transitions.  Posted videos on MHE and the MHE YouTube channel.

It is a recovery week here after Ironman Boulder last weekend.  Congratulations to all of the finishers!  Kudos to Tim Brosious, Dave Christen and Ironman Foundation for executing a well-planned.  We'll have a discussion on the race and interviews later in the show today.

Whether you are a commuter or regular roadie, we want you to be safe on the road.  There was an unfortunate fatal cyclist / vehicle accident.  Local coach and beloved member of the triathlon community Steve Pye passed.  Our prayers and condolences are with Steve's family.  In addition to the Ironman Boulder interviews, we have an interview with Todd Plymael-Mallory to talk about tips to avoid getting hit.  We talk about the recent trends and our responsibilities as cyclists on the road.

Before we get into the interviews. Let's catch up with Bill Plock and Khem Suthiwan of 303 Triathlon.

303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  Be sure to also check out 303Radio.  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 advocates for a health conscious lifestyle.  The folks at Health IQ used science & data to secure special rates on life insurance for health conscious people including triathletes, cyclists, runners, swimmers, strength trainers, vegans, and more. Research has shown that avid cyclists have 27% lower heart disease risk, and 40% lower risk of early death

Triathletes sometimes get penalized for family history, BMI, and other attributes but don’t get rewarded for their health conscious lifestyle.  Health IQ rewards you for your health conscious lifestyle with special rates on life insurance

Support the MHE show and our Health IQ sponsor, go visit HealthIQ.com/milehighendurance to learn more, or go the MHE Sponsor page and click the link to Health IQ and it will take you to the right place.

Our interview today is with Todd Playmal-Mallary.  Todd is a Mind, Body and Soul Mechanic.  He uses Acupuncture and Chinese medicine to treat patients/clients with Orthopedic Conditions, common disorders, physical and mental wellness.  His client base includes many professional endurance athletes.

And we're back.  Of course we are pre-recording the episode, so we do not have any post interview commentary.  I'll bet it was an amazing interview.  I can say that the training we received from her a few weeks ago in Colorado Springs was fantastic.

  Let's talk briefly about upcoming interviews.

  • More Ironman Pro Athlete Interviews
  • USAT COO Tim Yount, Youth Program Manager Meg Weagley, and High School/Collegiate-Club, & Women's NCAA Coordinator Jessica Welk to talk about the present and future of our sport
  • Dr. Carwyn Sharp, Chief Science Officer at the National Strength and Conditioning Association (NSCA)
  • David Deschenes, Executive Director of Ironman Foundation
  • We are already starting to line up interviews for Kona in a few months including TO and Mike Reilly

 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. 
  • 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 making a huge difference and recommend you check it out.
  • Don’t forget Rudy Project for great products to protect your head and eyes.  Fast helmets and well-designed eyewear.
  • 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

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

 

Jun 11, 2017

Welcome to Episode #77 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we're glad you are joining us for another week of endurance.  

It is a huge weekend of endurance here in Boulder this weekend.  We'll talk about IM Boulder, a Colorado Tri Race Report and our feature interview is with Peak Multisport's coach Ken Axford.  Ken is a Level 2 USAT coach who taught the good portion of the first day at the USAT Level 1 coach's training at the USOC in C. Springs a month ago.  Our feature topic today in on transitions.  We'll talk about how the process that Ken teaches with transitions translates into huge time savings and what those time savings might mean to you.

Before we get into the interview with Ken, let's catch up with Bill Plock and Khem Suthiwan of 303 Triathlon.  303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.

  • Thanks to last week's guest Melissa Mantak, who is a USAT level 3 coach with accomplishments like USAT coach of the year and USOC athlete of the year.  If you have not heard the interview I recommend that you go back and listen to episode 76 and learn something or two about pre-race and race fueling.  We have a lot of questions that we did not get to.  We will invite Melissa to come back and join us for a deeper dive in the future.
  • Speaking of last week's show.  Bill, your little Halo and Viagra cocktail gave folks quite a laugh.

Hello, I listened to your podcast and the question about wetsuit vs speedsuit vs kit and here are my results from my un-scientific study.

First I swam in my speedsuit and then my wetsuit, I believe two laps of the union res buoys in each, trying to exert the same amount of effort for each trial and here is what I got: Speed suit- 1:56/100 m. Sleeveless wetsuit- 1:38/100m. That's more than a 9 min difference over 2.4 mi. Also in 2015 I swam IMB Boulder in 1:24 in my kit (way slower than expected) and 2015 imaz in 1:10 in a wetsuit (what I estimated I should be able to do on any day) and my swimming did not improve between those 2 races as I started swimming competitively 36 years ago.

Health IQ

Health IQ advocates for a health conscious lifestyle.  Health IQ used science & data to secure special rates on life insurance for health conscious people including triathletes, cyclists, runners, swimmers, strength trainers, vegans, and more.  in fact, research has shown that avid cyclists have 27% lower heart disease risk, and 40% lower risk of early death.  Historically, many triathletes get penalized for family history, BMI, and other attributes but don’t get rewarded for their health conscious lifestyle. Health IQ rewards you for your health conscious lifestyle with special rates on life insurance.

Support the MHE show and our Health IQ sponsor, go visit HealthIQ.com/milehighendurance to learn more, or go the MHE Sponsor page and click the link to Health IQ and it will take you to the right place.

And we're back.  Of course we are pre-recording the episode, so we do not have any post interview commentary.  I'll bet it was an amazing interview.  I can say that the training we received from her a few weeks ago in Colorado Springs was fantastic.

Let's talk briefly about upcoming interviews.

Dr. Carwyn Sharp, Chief Science Officer at the National Strength and Conditioning Association (NSCA)

David Deschenes, Executive Director of Ironman Foundation

Pete Alfino, Owner of Mile High Multisport

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. 
  • 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 making a huge difference and recommend you check it out.
  • Don’t forget Rudy Project for great products to protect your head and eyes.  Fast helmets and well-designed eyewear.
  • 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

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

Jun 4, 2017

Welcome to Episode #76 of the Mile High Endurance podcast.  Today's guest interview is Melissa Mantak of Empowered Athlete coaching.  Melissa's resume include Level 3 USAT, USA Cycling, TrainingPeaks and SwimLabs coaching certifications.  In addition, Melissa was the ITU World Cup Champion, 3rd World Championships 1992; USOC Triathlete of the Year, 1992; ITU Indoor World Champion, 1993; USA Triathlon National Coach of the Year, 2010.

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

We have a traditional show today.  We are getting super serious about coaching topics the starting today and the next couple of episodes.  We are giving you tons of tips to help you train better and race faster this year!

Before we get into the interview with Melissa, let's catch up with Bill Plock and Khem Suthiwan of 303 Triathlon.  303 Triathlon and 303 Cycling are your resource for news and information on triathlon, cycling and yes even running in Colorado.

Thanks to last week's guests Rachel Joyce and Jamie Twedt for joining us last week to talk about Jamie's partnership with Women for Tri and Ironman Foundation to raise $40k on her journey to the Ironman World Championship this October.  Special thanks to Cleo at Health IQ for helping support Jamie by turning your smarts into a donation to Women For Tri on behalf of Jamie.  If you have not taken the quiz yet, get yourself out to the MHE website and go to the Blog and start the quiz.  The first quiz takers earned Jamie $25 per quiz.  We've probably reached the $200 goal but you can still take the quiz and go help Jamie reach her goal. 

Health IQ celebrates and rewards health conscious individuals by offering them competitive Life Insurance rates.  Health IQ and their health surveys have gathered data from millions of health conscious people.  No surprise, they  have found that people with high Health IQ scores have lower mortality rates.  Health IQ has combined this data with medical research and secured special rates and better underwriting to offer lower rate health insurance.  Check out HealthIQ.com for a free quote or check out their blogs for multiple health related topics (vegan, vegetarian, cyclists, running and triathlon).  Or, go to the MHE Blog page to take the quiz.

Interview Introduction - Melissa Mantak, Empowered Athlete www.empoweredathlete.com.

And we're back.  Of course we are pre-recording the episode, so we do not have any post interview commentary.  I'll bet it was an amazing interview.  I can say that the training we received from her a few weeks ago in Colorado Springs was fantastic.

 

 Let's talk briefly about upcoming interviews.

  • Ken Axford to talk about the 4th Discipline course
  • Dr. Carwyn Sharp, Chief Science Officer at the National Strength and Conditioning Association (NSCA)
  • David Deschenes, Executive Director of Ironman Foundation
  • Pete Alfino, Owner of Mile High Endurance

I'd like to give a shout out to all the athletes racing Saturday at the Colorado Triathlon in Boulder.  Good luck Brady Nelson!I can't wait to see you race tomorrow!  Brady's in the 30-35 AG wearing the red caps.

The athlete shout out was brought to you by the following supporters of the show.

  • 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. 
  • 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 making a huge difference and recommend you check it out.
  • Don’t forget Rudy Project for great products to protect your head and eyes.  Fast helmets and well-designed eyewear.
  • 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

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

May 28, 2017

Welcome to Episode #75 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we're glad you are joining us for another week of endurance in the Mile High city.  

We have full, and perhaps unwieldy, agenda today.  There is a lot of triathlon action going on this time of year.  Let's get into some updates from the two best podcast co-hosts in the biz, Khem and Bill.

Bill, what's new with you?

  • Bill's updates
  • Kona plans?  What are we doing about lodging at Kona
  • Velorama

Khem, you had a busy week with some work travel - how are you feeling this morning?

  • Khem's updates
  • Primal Expo

 Rich's updates:

  • Thanks again to last week's guest, George Cespedes of Tri Animals and director of the Aquaman swim and run series here locally.  If you are in the front range area, you should check out https://www.trianimalendurance.com/races to check out the details of this race series.  The series is June 20 to August 1.  There are 9 different race packages to choose from https://www.racedirectorsolutions.com/EventRegistration/Registration/2924
  • Coaching certification exam
    • 75 multiple choice questions
    • Which of the following are not specific challenges that cycling and swim training present to the run component of triathlon?
      • The triathlete needs not combat gravity in either the swim or bike portion of the sport, but the environment is totally unsupported in running. 
      • Neither the swim or cycling legs of the sport are maximal efforts.
      • None of the above
      • A and B
    • 10  Short answer -
      • Describe what nutrition periodization is and why it is important to factor into an athlete's training program. 
      • List and describe five factors that contribute to an act of negligence.
        • Ignorance of the Rules - Ignorance of the rules is not an acceptable basis on which decisions should be made. It is vitally important to the success of any sporting event that all parties involved know the rules.
        • Ignoring the Rules - Ignoring the rules under which a sporting event is to be conducted is to ignore safety. USA Triathlon has a specific set of rules designed to ensure the safety of participants and spectators of the sport. USA Triathlon’s number one priority is to ensure the safety of all of those involved in the sport of triathlon. To ignore these rules not only subjects participants to potential harm, but it also exposes the coach to a great deal of liability.
        • Failure to Act - The success of any sporting event is dependent upon the people coaching or directing the event to respond quickly to problems and act in a proactive manner rather than a reactive manner. Unfortunately, too many coaches tend to react after a tragedy or serious injury has occurred. They react to crisis when prevention is really the key. 
        • Money - Insufficient funds to properly conduct a safe environment often prevents action. The lack of funds or the unwillingness to spend money leads to:
          • Reduction in safety and services
          • Lack of training or hiring of competent personnel
          • Unsafe equipment
          • Inadequate inspection and maintenance of equipment
        • Failure to Warn - Courts place a great deal of duty on the coaches to warn athletes of any potential hazards associated with the sport. Knowing conditions of the facility and making these conditions known to the participants prior to the event are essential for coaches. Failure to warn of hazardous or potentially hazardous conditions, especially when known, is the number one factor leading to large monetary damages being awarded to injured athletes.
      • Four weeks of training plan using a specific athlete scenario
  • Triathlon IQ Partnership -  https://u.healthiq.com/quiz/triathlon-iq
    • I mentioned this a few weeks ago.  I had a change to submit a question for the quiz.  As it turns out they included me in the triathlon quiz
    • How the quiz works
    • They are making donations for each quiz taken.  For the first 25 people, they will make a $5 donation to the charity of my choice.  Thereafter they will donate $1 for every quiz taken up to $200
    • This is a pilot, so they've capped it at $200
    • Let me tell you about the charity I've picked is https://www.crowdrise.com/women-for-tri-2017/fundraiser/jamietwedt
  • Our planned interview this week is with friend Jamie Twedt.  The interview this week is an inspirational story.  We are going to talk about her journey to this year's Ironman World Championship in Kona.  I promise you that her story will have you cheering for her this October.  We are trying to get Susan MacNamee and/or Rachel Joyce from Women For Tri to talk about their mission the state of the Women For Tri organization.

Wow.  I know Jamie's story and I've witnessed it for years.  I hear her summarize it and I'm still blown away.  If you want to support Jamie.  Please go to the Mile High Endurance website.  Right on the landing page is where you see the current and upcoming interviews.  You'll see the pictures of Jamie and Dawn, the Women for Tri logo, and Rachel Joyce.  In the caption below, there is a link to the crowdrise page for Jamie and Women for Tri.  As of this morning she had 6310 and she needs to get to $40,000.  The picture of Jamie has a hyperlink to her Facebook page, the picture of Women for Tri has a hyperlink to Women for Tri's website, and of course Rachel Joyce's picture will take you to Rachel's site.

There is also a logo for Health IQ right next to the caption on Jamie, Rachel and Women for Tri.  If you click that logo, it will take you to the Health IQ Triathlon quiz.  Whether you make a donation through crowdrise or not, this is a great way to give Jamie another $200 toward her goal.  Please take a few minutes, go to milehighenduarnce.com and then click on the Health IQ logo and boom!

 Let's talk briefly about upcoming interviews.

  • Ken Axford to talk about the 4th Discipline course
  • Melissa Mantak on training load and nutrition
  • Dr. Carwyn Sharp, Chief Science Officer at the National Strength and Conditioning Association (NSCA)
  • Inigo San Milan soon

 

Thank supporters of the show.

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. 

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 making a huge difference and recommend you check it out.

Don’t forget Rudy Project for great products to protect your head and eyes.  Fast helmets and well-designed eyewear.

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

Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.  Oh, and don't forget to take the Health IQ Quiz.  There is a link on the website

That's it for the show.  Have a great week everybody!  Stay tuned, stay informed, and enjoy the endurance journey!

 

May 21, 2017

Welcome to Episode #74 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we're glad you are joining us for another week of endurance in the Mile High city.  

Thanks again to last week's guest, pro triathlete, TJ Tollakson for joining us to talk about Halo Neuroscience, Dimond Bikes and Ruster Sports bike cases. 

Our interview this week is with George Cespedes of Tri Animals and director of the Aquaman swim and run series here locally.  Tri Animals as you will hear is a national community of athletes.  We'll talk about what that means and lots about the options and features of the Aquaman race formats.

Let's talk briefly about upcoming interviews.

  • Surprise guest next week.  I am sitting on a very inspirational scoop that we will announce next week.
  • Ken Axford to talk about the 4th Discipline course
  • Melissa Mantak on training load and nutrition
  • Dr. Carwyn Sharp, Chief Science Officer at the National Strength and Conditioning Association (NSCA)
  • Inigo San Milan next week

Thank supporters of the show.

Halo Neuroscience makes the Halo Sport.  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. 

Total Immersions self-coaching programs are a great tool to examine your swim stroke from the ground up.  They have helped me overcome heavy-leg issues and achieve balance in the water.  It's making a huge difference for me and recommend you check it out.

Don’t forget Rudy Project for great products to protect your head and eyes.  Fast helmets and well-designed eyewear.

Give TrainingPeaks Premium account to help you plan, track and analyze your workouts and execute your ATP

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

We want to know what you thought of the show as well.   Please take a 1 minute to give us a review.

Please go out to iTunes and read the show or read the episode. It's a really easy process.

  1. First launch apples podcast app
  2. tap the search tab
  3. under the name of the podcast you want to rate. Of course that's mile high endurance.
  4. tap the blue search key at the bottom right.
  5. tap the album art for the podcast.
  6. tap the reviews tab.
  7. tap write a review at the bottom

That's it for the show.  Have a great week everybody!  Stay tuned, stay informed, and enjoy the endurance journey!

May 14, 2017

Welcome to Episode #73 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. 

Our interview this week is with TJ Tollakson who everyone knows is a well know pro triathlete and founder of both Dimond Bikes and Ruster Sports Bike Cases.  The main topic of our interview is how TJ used the Halo Sport from Halo Neuroscience to rehab quickly from a knee injury.  He'll take us through the science and the results he's seeing from the Halo Sport.  We of course, will get into his race schedule, Dimond bikes and Ruster cases.  

We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we're glad you are joining us for another week of endurance in the Mile High city.  

Thanks again to last week's guest Charley Perez to tell us about the Rocky Mountain Tri Club last week and share some advice for coaches. 

Of course let's catch up with the most talented co-hosts in the triathlon podcast space, coach Khem Suthiwan and Bill Plock

Thank sponsors of the show.  Discounts page.

Let's talk briefly about upcoming interviews.

  • George Cespedes on Tri Animal Aquaman Series.  Races starting June 20th and then going weekly into August
  • Hoping to get Ken Axford to talk about the 4th Discipline course
  • Ken Axford and Melissa Mantak are teaching the bulk of the content, so I'm hoping to line them both up for interviews.
  • I'll be back in touch with Inigo San Milan next week

Next week is the USAT training, so we'll hopefully have some discussion about that as well as some potential new interview candidates.

We hope you are enjoying the show.  Please let our guest, Charley Perez, know how much you appreciate Charley's time by shooting him an email or posting on the Rocky Mountain Tri Club Facebook page.

We want to know what you thought of the show as well.   Please take a 1 minute to do the following.

Please go out to iTunes and read the show or read the episode. It's a really easy process.

  1. First launch apples podcast app
  2. tap the search tab
  3. under the name of the podcast you want to rate. Of course that's mile high endurance.
  4. tap the blue search key at the bottom right.
  5. tap the album art for the podcast.
  6. tap the reviews tab.
  7. tap write a review at the bottom

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

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

May 6, 2017

Welcome to Episode #72 of the Mile High Endurance podcast.  Our interview this week is with Charley Perez of Rocky Mountain Tri Club.  Charley is an adored member of the triathlon community and we're excited to have him talk about his background and the Rocky Mountain Tri Club.  Khem helped get Charley lined up for the interview which we are going to do a little later on today.

Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we're glad you are back with us for another weekend endurance in the Mile High city.  

  • Follow up on the question about SWOLF scores and using Garmin with Tempo Trainer.
  • SafeSport for USAT coaching
    • Generally about protecting athletes
    • Awareness of athlete abuse types (mental, physical and sexual)
    • Making sure athletes train in a safe environment
    • It's good training and awareness.  As a parent of high school age girls, this was particularly eye opening
  • Cleo Kirkland at "Health IQ" doing a survey of various people in the Triathlon industry asking them to submit questions for a piece they are doing
  • Pulling together "Did you know" FACT questions that Siri Lindley is helping to judge submissions.
  • Discussion topic - What is the point of training sessions that train multiple energy zones?  When are they appropriate?

 

Let's talk briefly about upcoming interviews.

  • TJ Tollakson on Halo, Ruster and Dimond
  • George Cespedes on Tri Animal Aquaman Series.  Races starting June 20th and then going weekly into August
  • In touch with Inigo San Milan

Next week is the USAT training, so we'll hopefully have some discussion about that as well as some potential new interview candidates.

We hope you are enjoying the show.  Please let our guest, Charley Perez, know how much you appreciate Charley's time by shooting him an email or posting on the Rocky Mountain Tri Club Facebook page.

We want to know what you thought of the show as well.   Please take a 1 minute to do the following.

Please go out to iTunes and read the show or read the episode. It's a really easy process.

  1. First launch apples podcast app
  2. tap the search tab
  3. under the name of the podcast you want to rate. Of course that's mile high endurance.
  4. tap the blue search key at the bottom right.
  5. tap the album art for the podcast.
  6. tap the reviews tab.
  7. tap write a review at the bottom

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

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

Apr 30, 2017

Welcome to Episode #71 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. Our interview this week is with 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.

We're your hosts Rich Soares and Bill Plock and we're glad you are back with us for another weekend endurance in the Mile High city.   Khem has the week off because she is moving.  As Bill likes to say, Terry is the John Wooden of Swimming.  Speaking of Bill, how's it going my friend?

Let's do some updates:

  • Bill - Sea Otter
  • Bill - 303 Articles and News
  • Rich - Thank Dr. Jason Karp
    • 303 web page
    • The book Run Your Fat Off, but also The Inner Runner
    • Defining metabolic efficiency
      • How much ATP can be produced for a given amount of substrate (fuel)
      • Training of the muscles to be metabolically efficient by increasing mitochondrial density
  • Rich - Level 1 Coach Training May 12 and 13th
    • May Race The 4th Discipline of Triathlon
    • Transition training
    • Ken Axford, Level 2 coach  Peak Multisport
  • Rich - Training, racing and life in May
    • Usher Sundays
    • USAT course May 12-13
    • Family arriving May 15
    • Lauren's Graduation on May 17
    • Family leaving May 20
    • Colfax Half is May 21
  • Do we talk about the Jordan Rapp and Dimond kerfuffle here or in the wrap up?
    • Slow twitch article and lawsuit
    • TJ is an upcoming guest, and I did not know about this story until Bill brought it to my attention

 Alright, let's get into our interview with Terri Laughlin.  If you are listening to this and you are at your laptop or sitting on the couch with your phone, go to http://www.totalimmersion.net/blog/  from the main page go to Community and then Blog.  Click on the article "What's your best stroke rate?" and follow along.  If you are riding your bike, running or driving, don't go to the website now - go read it later.

I also recommend you read the "Green Zone" chart either while listening to the interview or later.  I'll put a link in the show notes and on the website on the Resources page.  It's in the swimming section and has a  ***NEW*** next to it.  It is a link to the Total Immersion Store and the chart is a $0 charge item.  You check out and you'll get the PDF emailed to you the instance you place your no charge order.

I would love to go to one of those clinics.  The self-coaching courses are really good, so I can only imagine how good the clinics would be and how cool I would be to do it in Mauritius or Penticton.   Check out the Clinics on the TI website.  While you are there, go check out the other Free Items and the non-free items in the Store.  Also, check out the other blog articles while you are there.

Received my tempo trainer in the mail in the afternoon after my interview with Terry.  I'm looking forward to giving it a crack this weekend at the pool.  It has a number of modes.

I can honestly say that TI is really working for me.  I'm not a fast swimmer and because my legs sink, I have historically worked really hard when I swim.  I have been working at TI drills and focuses for a couple of months now and I really do hit that sweet spot where swimming becomes pretty effortless, at least relative to my historical experience.  My struggle is every time I start falling behind or really pushing in a group swim, I start to lose my balance in the water and my legs sink and I stop bilateral breathing. 

So I keep working at it.

 

Let's talk briefly about upcoming interviews.

  • Charley Perez of Rocky Mountain Tri Club - inclusiveness?
  • TJ Tollakson on Halo, Ruster and Dimond
  • George Cespedes on Tri Animal Aquaman Series.  Races starting June 20th and then going weekly into August

We hope you are enjoying the show.  Please let our guest, Terry Laughlin, know how much you appreciate Terry's time by shooting him an email or posting on the Total Immersion Facebook page.

We want to know what you thought of the show as well.   Please take a 1 minute to do the following. 

Please go out to iTunes and read the show or read the episode. It's a really easy process.

  1. First launch apples podcast app
  2. tap the search tab
  3. under the name of the podcast you want to rate. Of course that's mile high endurance.
  4. tap the blue search key at the bottom right.
  5. tap the album art for the podcast.
  6. tap the reviews tab.
  7. tap write a review at the bottom

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

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

Apr 23, 2017

Welcome to Episode #70 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. 

Our interview this week is with dr. Jason Karp,  author of "run your fat off" and half a dozen other publications including the inner runner.  In addition to writing books Dr. Karp is also the owner of Run-fit.com, he coaches, has a certification program called revolution running  and does seminars and presentations and has coaching clinics and coaching services.

We're your hosts Rich Soares and Khem Suthiwan and we're glad you are back with us for another weekend endurance in the Mile High city.   Bill has the week off because he is at Sea Otter.  More on that in a bit.

Before we go there, let's catch up with coach Khem Suthiwan. How's it going Khem?

Let's do some updates:

Khem

  • Charley Perez
  • 303 Triathlon
    • 2017 collegiate in high school national championships
    • Try coach Tuesday. Five questions to ask when buying a mountain bike
    • Boulder Roubaix video on 303 triathlons website

Rich

  • Let's thank Scott Thigpen for joining us last week letting us interview him about his book trail magic and also talking to us about the amazing experience of ride the divide
  • Bill is at Sea Otter, which is a 3 day festival of bike racing in Monterey California.  Racing include, MTB, Road, Cyclocross, Gran Fondos and tours.  As we are recording, they should be doing the Circuit Race Masters Mens Cat 1 2 and 3; Downhill Cat 1; Pump Park International Qualifying, Dual Slalom, Road Race Cat 4 Men
  • I receive my Rudy project delivery this week - do the "out of the box" experience
  • Dr Steve Robbins on diversity and inclusion and the biological importance of being part of a tribe. 
  • His field is the intersection of psychology and sociology; neuroscience and how the brain reacts when we experience new things.  For example, what parts of the brain are stimulated when someone is left out of a group. 
  • He also talked about how our brains absorb and create mental models and we talked a lot about how the brain learns.  We got off onto some other examples including sports.  He used a golf swing as an example and talked about "muscle memory" which is really learning, which is really a neural connection that gets bound by a sheath that gets stronger and stronger through repetition.
  • I caught up with him after is presentation and we talked more about how neural development and learning apply to golf and other skill sports.  He explained exactly what is going on when a singer forgets the line of a song or an athlete duffs a free throw.  We talked about the importance of sleep and more.  He has given me some books to ready and expect more on this at a future time.

Alright, let's get into our interview with Dr. Jason Karp. As I mentioned at the beginning of the intro the focus of today's interview is going to be on his new book run your fat off. This book is really kind of a look or examination at the equation of how diet and running affect our overall weight management.  We get into a number of other topics including injury prevention, we examine what it means to be "metabolically efficient", and a bunch of other topics. 

Probably the question I was most concerned about asking was metabolic efficiency.  It turned out that my favorite part of the interview was the discussion around the definition of metabolic efficiency.

How much ATP can be produced for a given amount of substrate (fuel).  Training of the muscles to be metabolically efficient by increasing mitochondrial density.

Let's talk briefly about upcoming interviews.

  • Charley Perez of Rocky Mountain Tri Club - inclusiveness?
  • TJ Tollakson on Halo, Ruster and Dimond
  • George Cespedes on Tri Animal Aquaman Series.  Races starting June 20th and then going weekly into August
  • We're also in touch with TYR to see if we can get them on to talk about the latest in wetsuit technology and how to get into the right suit

It's at this point in the show that I would usually ask you to share your feedback. As I ask for feedback I really want you to know why am asking for feedback. It's extremely important that this podcast be a valuable tool for the listener and I want to know which episodes hit the mark and which ones do not. What I hope to do overtime is get better at selecting the topics that you want to hear about and interviewing guest that you want to hear from.  Getting your feedback will help guide the direction of the show.

I also really want to get some ratings out there on iTunes, so I'd like to ask you to please take 2 minutes to do the following.

Please go out to iTunes and read the show or read the episode. It's a really easy process.

  1. First launch apples podcast app
  2. tap the search tab
  3. under the name of the podcast you want to rate. Of course that's mile high endurance.
  4. tap the blue search key at the bottom right.
  5. tap the album art for the podcast.
  6. tap the reviews tab.
  7. tap write a review at the bottom

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

Regardless of your athletic background, anyone and everyone who has a curiosity to learn and grow in endurance sports is welcome and included in the Mile High Endurance Tribe! 

We cover a wide variety of topics and a variety of disciplines from week to week.  We hope that every week is interesting, and I'm super excited about this week's guest. 

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

 

 

Apr 16, 2017

Welcome to Episode #69 of the Mile High Endurance podcast.  Our interview this week is with Scott Thigpen, author of "Trail Magic - And the Art of Soft Pedaling".  Scott completed Ride the Divide in 2014.  He tells the story of his experience with in the book and tells his story to Khem and I in "the interview" this week.

Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Khem Suthiwan and we're glad you are back with us for another weekend endurance in the Mile High city.  

Let us know you like the content by following the Podcast on Facebook at MileHighEndurance and Twitter at @milehighpodcast.

Be sure to check out:

  • Trail Magic
  • Ride the Divide

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

Let's talk briefly about next week's interview with Dr. Jason Karp, author of the Run Your Fat Off and The Inner Runner.

Thanks again for joining us this week.  If this was your first time listening, we hope you enjoyed and will join us next week.  Don't forget to join us next week!

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

 

Apr 9, 2017

Welcome to Episode #68 of the Mile High Endurance podcast. Our interview this week is with Barry Siff, President of the Board for USAT, ITU Executive Board member with us this weekend.  We will be catching up where we left off which was just prior to the Rio games.  We'll also be talking about USAT strategy, the ITU/Ironman Cooperative announced in January and about USAT coaching programs and resources. Be sure to check out more at TeamUSA.org/USA-Triathlon

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, Bill Plock and Khem Suthiwan and we're glad you are back with us for another weekend endurance in the Mile High city.  

Let us know you like the content by following the Podcast on Facebook at MileHighEndurance and Twitter at @milehighpodcast.  

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

Let's talk briefly about upcoming interviews.

  • Scott Thigpen - author of the book "Trail Magic" which is about his experience with the Ride the Divide.  Scott, I am enjoying the book.  I just have about four books on my nightstand at the moment, but we are going to get you on soon.
  • Dr. Jason Karp, author of the Inner Runner
  • We have our next Neural Development and Endurance Sport panel planning meeting next week.  We have some experts already and looking for couple of additional key perspectives to fill on the panel.

 

Thanks for again for joining us this week.  If this was your first time listening, we hope you enjoyed and will join us next week.  Don't forget to join us next week!

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

 

Apr 2, 2017

Welcome to Episode #67 of the Mile High Endurance podcast.  Our show guests are Phil Whitehead (race director of The Lakesman Tri in Cumbria UK) and retired pro and active coach Mary Beth Ellis (aka the Honey Badger) on the show with us this weekend. 

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, Bill Plock and Khem Suthiwan and we're glad you are back with us for another weekend endurance in the Mile High city.  

Let us know you like the content by following the Podcast on Facebook at MileHighEndurance and Twitter at @milehighpodcast.

Be sure to check out The Lakesman Tri at www.thelakesman.com

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

Let's talk briefly about upcoming interviews.

  • Scott Thigpen - author of the book "Trail Magic" which is about his experience with the Ride the Divide.  Scott, I am enjoying the book.  I just have about four books on my nightstand at the moment, but we are going to get you on soon.
  • Barry Siff
  • Dr. Jason Karp, author of the Inner Runner
  • We have our next Neural Development and Endurance Sport panel planning meeting next week.  We have some experts already and looking for couple of additional key perspectives to fill on the panel.

Thanks for again for joining us this week.  If this was your first time listening, we hope you enjoyed and will join us next week.  Don't forget to join us next week!

Mar 26, 2017

Welcome to Episode #66 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, Bill Plock and Khem Suthiwan and we're glad you are back with us for another weekend endurance in the Mile High city.  

Our guest interview this weekend is Simone Cordery-Cotter from Rudy Project.  Simone and I had a great one on one in-person interview at the Rudy Project office in Denver.  Simone had us set up in her office and had a number of products out on her desk for us to review. 

Before we go there, let's catch up with Bill and Khem.

Thank last week's guest Will Murray for the discussion on how to make the most of your workouts and fast phobia cure.  Thanks also to Bill Plock and 303 Radio for the interview with Tim Brosious and Dave Christen from Ironman.  In fact that might just tie into an update from Bill on 303 Triathlon and their support of Ironman Boulder and Team Colorado.

Started to read Triathlon Science and have the following agenda developing.  I'm thinking I'm going to read through this thing and invite the authors of the various sections on the show to talk about their contribution.

I also searched through the Tri-Talk archives and found a handful of episodes that line up with some of the topics in the book Triathlon Science.  We'll replay excerpts from those episodes to help us understand those topics.

So I mentioned the Tri-Talk episodes that align with topics in the Triathlon Science book.  We wrapped up the conversation with David asking if we can also borrow the concept of a comparison of different hair removal products for those who desire to shave their legs.  David had published a Tri-Talk episode comparing three methods for leg hair removal.

As April approaches, I was planning what I call the "Big Shave" where I shave my beard and legs.  I asked David if he would mind if I did a re-make of the Tri-Talk episode.  I know this is old hat for the ladies, but men who may be new to the sport or have never taken the big triathlon or cycling commitment of shaving their legs will get some useful information from this experiment.

I have voice-recorded the experiment and it's results.  I also had my wife video the no budget video, but it actually turned out pretty good.  I'll publish the video on YouTube over the weekend and put a link on the website. 

Alright, let's get into our interview.  Part of what I look forward to in the Spring is getting some new gear for the season.  In this niche consumer market, companies are constantly innovating and coming out with some of the lightest, strongest, aerodynamic and safety engineered products. 

Rudy Project consistently puts out high quality, safety-first designs, in a wide selection of styles and colors. 

We have Simone Cordery Cotter who is the head of marketing at Rudy Project.  We met at Rudy Project's office just before she headed off to Italy.

Here's Simone Cordrey Cotter from Rudy Project.

Let us know you like the content by following the Podcast on Facebook at MileHighEndurance and Twitter at @milehighpodcast.  Also be sure to make a mention on the @RudyProjectNA Facebook page or follow them on Twitter @RudyProjectNA.

 

By following you will get the announcement of each episode on Sunday mornings.  Be sure to like the posts and let  your friends know.  You can subscribe and get the downloads automatically on iTunes and Google play.  Easy to find.

 

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

Let's talk briefly about upcoming interviews.

  • MBE and Phil Whitehead joining us to talk about a couple of topics
    • Phil's question to the show about what his target goal TSS should be in his lead up to Kona.  We have his coach MBE to come on the show and talk about how she is advising Phil on this question
    • Will is also the race director for The Lakesman Tri full distance in the UK.  Check it out on the MHE Main page or go to www.thelakesman.com.  It's coming up on the 18th of June.
  • Scott Thigpen - author of the book "Trail Magic" which is about his experience with the Ride the Divide.  Scott, I am enjoying the book.  I just have about four books on my nightstand at the moment, but we are going to get you on soon.
  • Barry Siff
  • Dr. Jason Karp, author of the Inner Runner
  • We took our first step in doing some planning with Terry Laughlin from Total Immersion and Mark Mastalir from Halo Neuroscience.  We are planning panel interview for the mid to late spring. 

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

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

Mar 19, 2017

Welcome to Episode #65 of the Mile High Endurance podcast. 

Our first guest interview is Will Murray, who is one of the smartest coaches in triathlon.  Will is a USAT Level 1 coach who has some great reads, The Four Pillars of Triathlon and Two Minutes To A Better Workout.  Will helped us dissect the book Four Pillars of Triathlon and he came on the show and helped me with a feeling of panic that I used to experience in open water swimming.  We'll talk a little about that in the interview. The focus of today's interview with Will is on the presentation that he gave in Boulder a few weeks ago and his article that was just published on TeamUSA.org.

Thank last week's guests Dirk Friel and coach David Warden.  Dirk Friel for sharing ski mountaineering racing with us and the @aspensnowmass Power of Four Race and for sharing his TrainingPeaks file with us.  And thanks also to coach David Warden for confirming my growing conviction that strength training is essential for endurance, speed and training.  Stick a pin in my growing conviction (and I dare say embarrassment), that I have neglected this part of my training.

I am giving myself a C- for last week's interview with David Warden.  I normally do a good deal of research on my guests and I got complacent with David.   I am so embarrassed that I did not do my research better for the David Warden interview, of all interviews.  How did I not know that he contributed to the book and how I did not have a copy is beyond me.

I am guilty of complacency and am going to make it up to you.   I ordered and have received my copy of Triathlon Science. It is a very comprehensive body of work with a collection of expert coaches, thought leaders and physicians. I just cracked it this week, but you can bet I'll be sharing new insights.

The other follow up from David's interview is the offer he made to use his old episodes.  I'm going to research this episode and put some options for the listeners on Twitter Poll.  If you do not already follow @milehighpodcast to get the twitter polls.

One episode that we are definitely doing next is what I'm titling "the big shave".  We'll get David's episode on which method of hair removal is most effective.  David gave me permission to essentially do a cover band remake of the test.  I'm going to also add to this a summary of online research on what the possible reasons are that men (some men) go to the length of shaving their legs.  We will attempt to answer the question - Why the "F" would you do that?

Folks if you live here in Colorado, you are going to want to hear about the Team Colorado program.  Regardless you do not want to miss this interview and I do not want it to get stale, so it is going to come on right after the Will Murray interview.

Alright, let's get into our two interviews today.  If you have not heard previous interview (even if you have) you are in for a treat here.  Will is a USAT triathlon coach with a specialty as a mental skills coach.  He is a psychologist by training and has authored numerous articles and books.  I recommend that you go to the MHE endurance website and check the links to Will's recent article and book on the Main page and there are several links to his work on the Resources page. 

If you are listening from your laptop, click on over there and read the articles.  There are several Team USA links under the Swimming Headline that are Wills.  There is also a new one under the General Resources Heading.

I don't want to steal too much from the interview.  Let's get into the interview.

milehighpodcast.  By following you will get the announcement of each episode on Sunday mornings.  Be sure to like the posts and let  your friends know.  You can subscribe and get the downloads automatically on iTunes and Google play.  Easy to find.

 

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

 

Let's talk briefly about upcoming interviews.

  • Simone Cordery-Cotter of Rudy Project is going to talk to us about how to equip yourself with equipment that has the latest safety engineering and designs
  • MBE and Phil Whitehead joining us to talk about a couple of topics
    • Phil's question to the show about what his target goal TSS should be in his lead up to Kona.  We have his coach MBE to come on the show and talk about how she is advising Phil on this question
    • Will is also the race director for The Lakesman Tri full distance in the UK.  Check it out on the MHE Main page or go to www.thelakesman.com.  It's coming up on the 18th of June.
  • Scott Thigpen - author of the book "Trail Magic" which is about his experience with the Ride the Divide.  Scott, I am enjoying the book.  I just have about four books on my nightstand at the moment, but we are going to get you on soon.
  • Longer term, I want to share that we are in the early stages of ideation around a collaboration of experts to help us understand how important neural development is in our performance, endurance and more.

I need to scoot here.  I'm doing a 2 hour brick with Brady Nelson and Aaron Monroe and I need to get myself over to Cherry Creek High School.  We're going to ride the CC Trail and Res roads and then do a 30 minute run after.

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

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

Mar 12, 2017

Welcome to Episode #64 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we're excited to have you join us this week, our super anniversary special. 

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

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

Let's do some updates:

Rich

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

Khem

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

Bill

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

Rich

Training and Halo breakthrough.

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

Khem

RMTC

Bill

TI swim success

Rich

Anniversary Discussion - Intro show history, highlights and funny stories

 

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

 

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

 

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

 

Let's talk briefly about upcoming interviews.

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

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

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

Mar 5, 2017

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

Welcome to Episode #63 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Khem Suthiwan and we're excited to have you join us this week.

Neuro Halo Sport experience and strength testing preparation

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

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

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

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

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

 

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

 

Let's talk briefly about upcoming interviews.

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

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

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

Feb 26, 2017

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

Welcome to Episode #62 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Bill Plock and we're excited to have you join us this week. 

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

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

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

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

Let's talk briefly about upcoming interviews.

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

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

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

Obvious Mentions:

Total Immersion

303 Triathlon

 

Also Mentioned:

Ironman

Team Colorado

Ironman Boulder

TrainingPeaks

Dirk Friel

Audi Power of Four

Without Limits

5430

Ironman World Championship

Phil Whitehead

Alan Couzens

USAT

Colorado Athletic Club

Wellbridge

Amy Boone Thompson

Danny Dreyer

 

Feb 19, 2017

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

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

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

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

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

Will the audience find them interesting?

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

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

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

 

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

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

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

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

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

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

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

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

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

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

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

 

 

Feb 12, 2017

Welcome to Episode #60 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.   We're your hosts Rich Soares and Bill Plock and we thank you for giving us the next hour or so.  We have Daragh Kneeshaw from Aspen Snowmass on the show today to talk to us about the Audi Power of Four Ski Mountaineering Race later this month and the Trail Race coming up this summer.

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

 

I really need a few minutes to reflect on this.

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

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

 

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

 

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

 

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

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

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

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

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

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

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

Have a great week everybody!

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

 

Feb 5, 2017

Welcome to Episode #59 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.   We're your hosts Rich Soares and Bill Plock and we thank you for giving us the next hour or so.  We have a very different kind of guest today.  Mark Mastalir, the Chief Marketing Officer and Halo Neuro Science joins us to talk about an innovative product.

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

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

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

 

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

 

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

 

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

 

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

 

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

 

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

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

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

Coming up:

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

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

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

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

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

Jan 29, 2017

Welcome to Episode #58 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  Bill Plock and I had a blast talking to guest Dr. Amanda Stevens about metabolic efficiency training and eating.  We discuss swim form and drills to help you achieve balance in the water.

00:00

Introduction and interview setup

11:27

Interview with Dr. Amanda Stevens

58:52

Interview take-aways, upcoming interviews and wrap up

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

Interview setup:

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

Amanda Stevens can be contacted at the following:

https://dramandastevens.com/

https://www.facebook.com/DocAmandaStevens

https://twitter.com/DrAmandaStevens

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

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

Coming up on the show we have:

Mark Mastalir

Halo Neuro

Brian Burk

Author of Running to Leadville

Natalie Brockeveldt

Personal Trainer and Certified Nutritionist

Daragh Kneeshaw

Aspen Snowmass - Audi Power of Four

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

Jan 22, 2017

Welcome to Episode #57 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 you host Rich Soares with co-hosts Khem Suthiwan and Bill Plock.  We have a very cool interview with Terry Laughlin of Total Immersion today.

Thank you to Dirk Friel for coming back on the show and talking about TrainingPeaks recent features.  I really didn't hype it up, but I would encourage you to go to the website www.milehighendurance.com and note there is a new menu item called "Blog".  Under that you will see MHE Blog and Photos.  In the MHE Blog you will see my complete write up and step by step exploration of the new features in Workout Builder and Annual Training Plan.

 

Okay, let's get into today's interview with Terry Laughlin, founder of TI.  Let me start with the reason I wanted to get him on the show.  We have been focusing this northern hemisphere "off season" on topics related to form, technique, strength/balance to create the greatest opportunity for efficiency and injury prevention when your season begins in earnest.

 

Back in episode #48, Khem and I interviewed coach David Warden on the topic of bio mechanics.  In that interview, David mentioned getting coaching help from Terry Laughlin of TI and how it helped improve his speed and efficiency in the water from a below average swimmer to a top ten percent swimmer.

 

Well I took a mental note during that interview.  I too studied TI In my first year or so of triathlon.  It's been a while since I read the book and I thought it would be great to bring Terry to all of you.  I hope you have read TI, taken the course work, or receive coaching.  Whether you have or you haven't, I think you will find Terry has a talent for teaching swimming technique.  You will hear how incredibly well he describes techniques and feel of the water for streamlining and power. 

We're going to have Terry back in a few weeks or so to talk about "the ability to repeat effective swimming motions (or strokes) for a duration, and at a pace, of your choosing."  We also talk about the 3 M's of Endurance: Metabolic, Motor, Mental.

Speaking of upcoming interviews, let's talk about the lineup.

Kane Russell

To talk about the Neuro Halo next week.  I gave a little intro last week.  The one thing I'll add is that there is a potential surprise guest that will join Kane when we talk.  We're waiting to get confirmation, so I'll keep it a mystery.  If it gets confirmed during the week I'll put a post of FB and T to let you all know.

Amanda Stevens

To talk to us about - Fill in the blank.  We want your help with questions for Amanda.  Here's what we're going to do.  I'm going to put a poll out there on twitter and facebook.  I'm going to put 2 or 3 poll choices out there.  Some of the topics Amanda and I kicked around when we spoke earlier this week were, 1) Nutrition, 2) Amanda's Swim Instruction , 3) how to identify and avoid over-training.  Look for those polls and please, please respond

Audi Power of Four  Ski Mountaineering Race

We are in talks with these guys, but nothing is confirmed yet. 

Brian Burk

Author of  "Running To Leadville"

Folks, please do me a huge favor this week.  Take two seconds to open up your Facebook app and type Mile High Endurance into the search field and follow the podcast.  Please do the same thing on Twitter at MileHighPodcast.

Also, please take another minute this week to pass along the podcast to a friend or relative who is into endurance sports or health and fitness in general. The referrals and growth are much appreciated.

Please also give some love to Terry Laughlin and Total Immersion and go to their Facebook page and website to learn more. 

If you have been out to the www.milehighendurance.com website this week, you have seen some changes.  There are now sub menu items on the website.  I've also changed some of the content.  Where there used to be a menu item for "Episodes", that has been reworded to "Interviews" and then there are sub menu page selections for 2016 and 2017 interviews.  I've also added the date of each episode and made it much more mobile friendly.  There were also a few links that were broken and are now fixed.

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

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