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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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May 19, 2019

Welcome

Welcome to Episode #178 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion. 

This week we have running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  Andrew wrote an article Training in the Grey Zone: How to Avoid the Zone 3 Plateau that is published in TrainingPeaks. 

We hope you enjoyed last week's Mothers Day special and the interview with professional triathlete, Meredith Kessler.  If you missed it, you can of course hear it on episode #177.

 

Announcements:

  • Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page
  • If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.

 

Sponsor - iKOR Labs:

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

 

In Today's Show:

  • Andrew Simmons of Lifelong Endurance
  • Video of the Week
  • Endurance Trivia
  • What's New in the 303
  • Upcoming interviews

 

Sponsor - Riplaces:

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

 

Interview Introduction:

Andrew Simmons is a running coach in Denver, Colorado. Andrew works with athletes of all abilities and works with youth to adult athletes. Andrew coaches distance running and works with 5K – Ultra Marathon athletes. You can find his work all across the web from opinions on the Lifelong Endurance blog to training articles on the TrainingPeaks Blog.

Andrew  has been a competitive Marathon and Half Marathon Runner for the better part of a decade. Andrew started his competitive career originally in triathlon. His transition to competitive sports wasn’t so simple; the thought of a running a mile was daunting with the additional 70 lbs. on his frame. After finding a flyer for a triathlon in a local bike shop, he decided to take on a challenge that would change him significantly. Andrew has continued to push his limits, completing 30+ Marathons, 25+ Half Marathons and 35+ Triathlons, including the 2011 Louisville Ironman. 

 

Sponsor - Halo Neuroscience:

Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279. 

 

Post Interview Discussion

 

Video of the Week:

World Records @ Boulder Seltzer Mile 2.0

  

Endurance Trivia:

  1. The "grey" zone in the article Training in the Grey Zone" is referring to a zone 3 in a chart of:
    1. 3 zones
    2. 4 zones
    3. 5 zones
    4. 7 zones
    1. 1 zones
    2. 2 zones
    3. 4 zones
    4. 5 zones
  2. An easy hour in Zone __ will always provide a better benefit than a moderately hard Zone 3 effort for that same hour.

You want to create a schedule that allows you to run easy days in Zone 2 to illicit a recovery response, increase aerobic capacity, and increase fatty acid usage. The latter is a major benefit of Zone 2 running, true aerobic running will make you a better fat burner. Zone 3 running will leave you burning a mixture of carbs and fat, never making you super efficient at being a carb burner or fat burner!

 

"What's New in the 303":

https://303triathlon.com/kara-goucher-nearly-collides-with-mountain-lion-on-morning-training-run/

Goucher set out around 8:45 a.m. local time on Monday, May 6, toward the trail systems west of Boulder. As she passed alongside a parked truck outside a residential construction site on Sunshine Canyon Drive—still a Boulder road, not a trail—a mountain lion sprinted across the front of the vehicle. The two were inches away when they saw each other, Goucher told Runner’s World.

https://303cycling.com/how-we-talk-about-drivers-hitting-cyclists/

“a perfect day to ride,” she says—and the 46-year-old triathlete was travelling east on Nelson Road, a straight, treeless rural route roughly nine miles north of town. After signaling with her arm, she started to turn left onto North 65th Avenue, a quiet stretch of pavement where she would be able to worry less about traffic. She never made it.

Midturn, “I bounced off the grill of a brand-new Ford F-150,” she recalled. “I flew through the air and landed on the westbound shoulder.” According to a story that ran later that day in the local newspaper, the Boulder Daily Camera, Willerton made her turn in front of the driver, Stephen Gray, then 62, who was traveling in the same direction and hit her from behind. Willerton never lost consciousness, but she suffered six broken ribs, a triple pelvic fracture, chipped teeth, and a collapsed lung, among other injuries.

 

Upcoming Interviews: 

  • On 303Radio you will hear the interview with Justin Blalog on the film Shared Territory: Gravel Bike Across Iceland
  • Debbie Potts, host of The Whole Athlete Podcast has published her most recent episode on chronic stress and performance.  I was honored to be a guest on her podcast an recommend you check our discussion about the causes, signs and affects of chronic stress.
  • Coach Mikael Eriksson of Scientific Triathlon and "That Triathlon Show" podcast is joining us about training zones and how to make sure they are accurate and current.  With the context of the training (energy zones) we are going to talk about the importance of training volume in different training zones to achieve the right progressive overload and adaptations, and the many issues that can come from not executing the right training.
  • Christie Aschwanden, author of "Good To Go".  Christie Aschwanden is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.   A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad.  She was on the CU bicycle racing team along with Tyler Hamilton back in the day as well.
  • Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989

If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview. 

 

Closing:

Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

May 12, 2019

Welcome

Welcome to Episode #177 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion. 

This is our Mothers Day special and we've decided to dedicate today's show to mothers everywhere.  We know there are a lot of mothers that listen to the show and we want to take an episode to honor you for all that you juggle and sacrifice.  If you are not a mother, we know you have one.  Forward this episode to Mom and tell the Rich and Bill wish them a special day! go thank your mother!  In honor of Mothers Day we've decided to share a relatively recent interview we did with one of our favorite mom pro triathletes, Meredith Kessler.  Our planned guest, coach Andrew Simmons of Lifelong Endurance coaching will be on next week's show to talk about running and training tips.

 

Thanks to last week's guests Tyler Hamilton and Jim Capra.  We talked to Tyler and Jim about Tyler Hamilton Training and their very individualized approach to cycling coaching.

 

 

Announcements:

 

  • Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page
  • If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.

 

 

Sponsor - iKOR Labs:

 

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

 

 

In Today's Show:

 

  • Andrew Simmons of Lifelong Endurance
  • Video of the Week
  • Training Discussion/Debate
  • Articles
  • News
  • Rocky Mountain Tri Club Book Signing with Alex Hutchinson and Christie Aschwanden
  • Upcoming interviews

 

 

Sponsor - Riplaces:

 

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

 

 

Interview Introduction:

 

About the interview. 

 

 

Sponsor - Halo Neuroscience:

 

Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279. 

 

 

Post Interview Discussion

 

  • Comments about the MK interview
  • Other moms to recognize

 

 

Video of the Week:

Meredith Kessler on racing as a mom at Ironman Arizona in November 2018.

https://www.azcentral.com/videos/sports/2018/11/16/3-time-ironman-arizona-champion-meredith-kessler/2030020002/

 

Rinny April 2018 and her first race after having Izzy

My first Triathlon Post Baby - Ironman 70.3 Texas || Episode 3

 

 

 

Endurance Trivia:

How many weeks after giving birth to Archie, did Rachel Joyce take to do more than walk?

  1. 2 weeks
  2. 4 weeks
  3. 6 weeks
  4. 8 weeks

https://www.triathlete.com/2017/01/training/world-champs-advice-training-pregnancy_297531

 

 

"What's New in the 303":

https://303triathlon.com/why-now-is-time-for-youth-triathlon/

 

 

Other News:

 

https://www.cheekytummy.com/blog/11-fitness-tips-new-moms/

https://www.coeursports.com/blogs/latest/baby-onboard

 

Upcoming Interviews:

 

  • Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show.
  • Coach Mikael Eriksson of Scientific Triathlon and "That Triathlon Show" podcast is joining us about training zones and how to make sure they are accurate and current.  With the context of the training (energy zones) we are going to talk about the importance of training volume in different training zones to achieve the right progressive overload and adaptations, and the many issues that can come from not executing the right training.
  • Christie Aschwanden, author of "Good To Go".  Christie Aschwanden is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.  She is co-host of EMERGING FORM, a podcast about the creative process. Aschwanden has a blog called "Last Word on Nothing".  A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad. She lives with her husband and numerous animals on a small winery and farm in western Colorado. (Read more about how she found her place in this Oprah Magazine essay.) In her spare time, she enjoys trail running, bicycling, skiing, reading novels, digging in the garden and raising heritage poultry.
  • Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland

 

 

If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.

 

 

Closing:

 

Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page.

 

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

 

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

 

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

 

May 5, 2019

Episode #176 (5/5) Tyler Hamilton Training

Welcome

Welcome to Episode #176 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to inspire and help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion. 

Today we have coach Tyler Hamilton, Jim Capra and John Stickford.  As you know, Tyler Hamilton was a US Postal Service team, teammate of Lance Armstrong in 1999, 2000, and 2001.  Olympic games 2000 and 2004.  National road race champion in 2008.  Co-author of the 2012 The Secret Race.  We are talking to Tyler, Jim and John about Tyler Hamilton Training and their very individualized approach to cycling coaching.

Thanks to last week's guest National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  We are going to talk about the inspiration, training, planning, engineering and nerves that it took to achieve that goal.

Announcements:

  • Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page
  • If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.
  • Don't forget the Park City, UT Sansego camp 05/30/19 - 06/02/19.  You can save $100 off the registration by using the code MHE100. https://intermountainhealthcare.org/Locations/Park-City-Hospital/Medical-Services/LiVe-Well-Center/High-Performance-Camp/

Sponsor - iKOR Labs:

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

In Today's Show:

  • Tyler Hamilton Training
  • Video of the Week
  • Training Discussion/Debate
  • Articles
  • News
  • Rocky Mountain Tri Club Book Signing with Alex Hutchinson and Christie Aschwanden
  • Upcoming interviews

 

Sponsor - Riplaces:

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

 

Interview Introduction:

Tyler Hamilton is a retired professional American cyclist and founded Tyler Hamilton Training in 2009. A fierce competitor renowned among his peers for his endurance and tolerance for pain. Tyler raced professionally for 14 years and competed in 11 grand tours including the Tour de France eight times.  In 2012, he released his memoir, "The Secret Race," a riveting journey into the heart of a never-before-seen world which became a New York Times Bestseller.  Today, he spends his time between Boulder, Colorado & Missoula, Montana enjoying a slower paced life after pro racing. He enjoys hiking, skiing, yoga and bikepacking.

Jim "Capo" Capra, brings a vast knowledge and hands-on expertise to Tyler Hamilton Training after years of training alongside Tyler.  Living in Tacoma, WA, and a CU Denver graduate, Jim enjoys the great outdoors, spending time with his sweetheart daughter Emma, and a house full of woofers. With a combination of a love for cycling, extensive coaching experience and a passion to motivate, Jim is the driving force behind THT's personalized approach and keeping clients on track to acheive their goals. 

 

Sponsor - Halo Neuroscience:

Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279. 

 

Tyler Hamilton Training Interview Discussion

 

Video of the Week:

How To Pedal | Cycling Technique

  • Saddle height
  • Core strength and stabilizing muscles
  • Flexibility
  • Still upper body
  • 60 RPMs

 

 

"What's New in the 303":

https://303cycling.com/may-is-national-bicycle-safety-month/

Rocky Mountain Tri Club Author Night with Alex Hutchinson "Endure" and Christie Aschwanden "Good to Go"

  • Alex Hutchinson's book Endure about all aspects of endurance and Christie's book on all aspects of recovery.
  • The each gave a 2 minute overview of their books (see 303triathon Facebook live post) and then took 15 minutes each to ask questions about each other's books.
  • At the end they both got into a debate about hydration, which was topic common to both of their books.  Christie is a proponent of drink to thirst and being keenly aware of your thirst sensation and triggers.
  • Both were skeptical of the commercialism of endurance and recovery products in the market
  • I asked Christie about HRV as a reliable predictor of recovery and the accuracy of the commercial products in the market.  Bottom line is that it's not very reliable in her opinion, but you can add it to other methods of assessing your recovery.

 

Other News:

Announcing USA Triathlon's Youth Scholarship Program 

Dear Coaches, I’m proud to announce a youth scholarship program that USA Triathlon and the USA Triathlon Foundation will launch tomorrow in an effort to not only grow overall youth participation in multisport, but also to reduce barriers to entry for underserved youth. After kicking off the program with a special month-long promotion in May, we will continue to accept donations and distribute scholarships throughout the year. Your participation is important, as we need your help to identify youth athletes who may be scholarship candidates.

During the month of May, for every USA Triathlon adult annual membership newly purchased or renewed, or for every current membership not set to expire that is extended by one year, the USA Triathlon Foundation will donate one youth digital membership to a deserving child. (Youth digital memberships include all of the standard USA Triathlon Youth Membership benefits, but without the delivery of printed materials by mail.)

Our goal during this month-long “Buy One, Give One” initiative is to inspire 10,000 youth digital membership donations, which can be distributed to youth throughout the year. The scholarships awarded will be needs-based.

Beyond May, the Foundation will maintain this youth membership donation page, where anyone can donate a membership for $10.

As we roll out this initiative, I’m asking for your help in the following ways:

Help us reach deserving youth: If you coach youth triathletes who may be candidates for this scholarship, or if you personally know an aspiring young athlete, please share this application form with them: https://forms.gle/r9MEn6TG4BQHHSqA9. Applicants will hear back from USA Triathlon within two weeks. Please note that if the applicant is planning to use the youth membership for an upcoming race, he or she must apply at least 30 days in advance of the race date.

Encourage participation in May: This is an excellent opportunity to engage not only parents of youth triathletes, but also USA Triathlon adult members who may not otherwise be involved with our youth programming. Please share our press release about the “Buy One, Give One” promotion, which will be published on usatriathlon.org tomorrow morning. Encourage your network of triathletes to renew their memberships in May (if their membership does not expire in May, that’s okay — it will simply be extended for one year past the current expiration date).

 -Rocky Harris, USAT CEO

Upcoming Interviews:

  • Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show.
  • Coach Mikael Eriksson of Scientific Triathlon and "That Triathlon Show" podcast is joining us about training zones and how to make sure they are accurate and current.  With the context of the training (energy zones) we are going to talk about the importance of training volume in different training zones to achieve the right progressive overload and adaptations, and the many issues that can come from not executing the right training.
  • Christie Aschwanden, author of "Good To Go".  Christie Aschwanden is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.  She is co-host of EMERGING FORM, a podcast about the creative process. Aschwanden has a blog called "Last Word on Nothing".  A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad. She lives with her husband and numerous animals on a small winery and farm in western Colorado. (Read more about how she found her place in this Oprah Magazine essay.) In her spare time, she enjoys trail running, bicycling, skiing, reading novels, digging in the garden and raising heritage poultry.
  • Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland

If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.

 

Closing:

Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

 

Apr 28, 2019

Welcome

Welcome to Episode #175 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to inspire and help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion. 

Today we have National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  We are going to talk about the inspiration, training, planning, engineering and nerves that it took to achieve that goal.

Thanks to last week's guest the legendary Julie Moss as we talk about her book, Crawl of Fame.  If you missed that interview go back and check out episode #174.  Also stay tuned for more information about her book signing events in Colorado later this summer.

 

Announcements:

  • I'd like to disclaim that Mile High Endurance Podcast has no business affiliation with Mile High Multisport. 
  • As you listen to today's show, you'll hear about a lot of article and content with links to sources.  It's easy.  Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page
  • If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.
  • Don't forget the Park City, UT Sansego camp 05/30/19 - 06/02/19.  You can save $100 off the registration by using the code MHE100. https://intermountainhealthcare.org/Locations/Park-City-Hospital/Medical-Services/LiVe-Well-Center/High-Performance-Camp/

 

Sponsor - iKOR Labs:

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

 

In Today's Show:

  • We're going 184 miles and hour with Denise Korenek interview
  • Video of the Week
  • Endurance Trivia
  • Articles
  • News
  • Upcoming interviews

 

Sponsor - Riplaces:

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

 

Interview Introduction:

Denise Korenek holds the world record for paced bicycle land speed and is considered "the fastest cyclist on earth".  She set the record on September 16, 2018, at the Bonneville Salt Flats in Utah, by traveling an average of 183.932 mph (296.009 km/h) on a custom-built carbon KHS bicycle behind a custom-built vehicle to minimize air resistance.  She lives in Valley Center, CA with her husband Chris.

Her record has been featured in Bicycling Magazine, on ESPN, in Outside Online, and now the Mile High Endurance Podcast.

Let's spend some time with our guest interview.

 

Sponsor - Halo Neuroscience:

Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279. 

 

Denise Korenek Interview Discussion

  • Shooting herself in the leg.
  • Being tethered to the dragster.
  • Riding with heavy leather gear and a moto cross helmet
  • Salt flats, how flat do you think they are? 

 

Video of the Week:

Denise Mueller-Korenek is the Fastest Person on a Bike EVER

 

Endurance Trivia:

Question #1 - How many feet was Denise's suit tested for?

  1. 100 feet
  2. 200 feet
  3. 500 feet
  4. Unknown

 

Question #2 - In 1899, the first attempt was made by Charles Murphy when he became the first person to exceed 60 mph.  What was his nickname?

  1. "Magic Mile" Murphy
  2. "Mile A Minute" Murphy
  3. "Chuck" Murphy
  4. "Murph"

 

Question #3 - Charles Murphy's attempt did this by slipstreaming a _____.   The rest of the sentence:  along a track of rough wooden boards laid on the sleepers. He rode into the record books on what he called "a maelstrom of swirling dust, hot cinders, paper and other particles of matter"

  1. Team of horses
  2. A car
  3. A train

 

New section - "What's New in the 303":

  • We were chatting with Tyler Hamilton this week and I loved the way he phrased a question to Bill and I, which was "what's new in the 303" (area code)?.  I thought it would make for a good segment on the show.

 

News:

 

Upcoming Interviews:

  • Member of the 1995 US Postal Service team, teammate of Lance Armstrong in 1999, 2000, and 2001.  Olympic games 2000 and 2004.  National road race champion in 2008.  Co-author of the 2012 The Secret Race.  We are featuring Tyler Hamilton Training with coach Jim Capra and Tyler Hamilton.
  • Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show.
  • Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland

If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.

 

Closing:

Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

 We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

Apr 21, 2019

Welcome

Welcome to Episode #174 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.  

We have a very special guest today.  In 1982, the World watched on ABC's Wide World of Sports as Julie Moss, in first place, collapsed within yards of the finish line in Kailua Kona at the Ironman World Championship. She would continue to crawl her way toward the finish line dragging her legs behind her.  Today we remember this moment, the day of the race and the years that followed with the legendary Julie Moss as we talk about her book, Crawl of Fame.

We hope you enjoyed last week's interview with Alex Hutchinson about the book "Endure: Mind, Body and the Curiously Elastic Limits of Human Potential".

 

Announcements:

  • As you listen to today's show, you'll hear about a lot of article and content with links to sources.  It's easy.  Go to  MileHighEndurance.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page
  • If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.
  • Don't forget the Park City, UT Sansego camp 05/30/19 - 06/02/19.  You can save $100 off the registration by using the code MHE100. https://intermountainhealthcare.org/Locations/Park-City-Hospital/Medical-Services/LiVe-Well-Center/High-Performance-Camp/

 

Sponsor - iKOR Labs:

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

 

In Today's Show:

  • Take-aways from Julie Moss
  • Video of the Week
  • Endurance Trivia
  • Articles
  • News
  • Upcoming interviews

 

Sponsor - Riplaces:

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

 

Interview Introduction:

Julie Moss is one guest who does not need an introduction in the standard way we provide background and bio information.

Julie was born on October 8, 1958 in Carlsbad California. Her given name was Julie Donna Moss, though her mom wanted to name her Julie Dawn.  As a young girl she idolized strong female characters like Scout from To Kill A Mockingbird and read as many of the Nancy Drew novels as her library carried. She was an avid surfer and Life guard and often skipped class to ride waves.  She of course became an Ironman in 1982 and ended up falling in love and marrying Mark Allen.  They were the prince charming and princess of triathlon, but ultimately grew apart. 

 

Her story in the book is told from her perspective and those of some of her closest friends and relatives.  It is honest, inspiring, educational and entertaining.Let's spend some time with our guest interview.

 

Sponsor - Halo Neuroscience: 

Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279. 

 

Julie Moss Interview Discussion

  • Incredible courage to put her full story and such personal details in the book
  • Did you know that there were only 12 letters in the Hawaiian alphabet?
  • Funny story about the Sizzler consideration
  • Book signings in the Denver Area
  • Training with Wendy Ingram prior to Boulder
  • Racing Boulder 70.3
  • Thank you Jessica Case from Pegasus Books for the copy of the book. 

 

Video of the Week:

Julie Moss - Ironman 1982

 

Endurance Trivia:

Question #1 - What was the entry fee for the Ironman World Championship in 1982?

  1. $55
  2. $85
  3. $105
  4. $125

Question #2 - Julie wore what for headgear on the bike?

  1. Bike helmet
  2. Sweat band
  3. Cycling cap
  4. Skateboard helmet

Question #3 - In 1982 there were 580 registered competitors.  In 1981, the number was

  1. 80
  2. 180
  3. 280
  4. 380

Question #4 - Julie had an addiction to

  1. Triathlon
  2. Pain killers
  3. Alcohol
  4. Clove cigarettes

 

 

News:

 

Upcoming Interviews:

  • National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  You may have read the brief article in 2019, Issue 1 of Bicycling. We have an exclusive interview with Denise to hear about The Speed Project.
  • Member of the 1995 US Postal Service team, teammate of Lance Armstrong in 1999, 2000, and 2001.  Olympic games 2000 and 2004.  National road race champion in 2008.  Co-author of the 2012 The Secret Race.  We are featuring Tyler Hamilton Training with coach Jim Capra and Tyler Hamilton.
  • Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show.
  • Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland

 

If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.

 

Closing:

Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

 

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

Apr 14, 2019

Welcome

Welcome to Episode #173 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 coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion. 

Endure: to suffer something difficult or unpleasant in a patient way over a long period.  Today we have an incredible interview with author Alex Hutchinson and we are exploring his NY Times bestseller "Endure: Mind, Body and the Curiously Elastic Limits of Human Potential".  We've been teasing content from the book for weeks and this week you get to hear directly from Alex as he pulls threads through hundreds of interviews and research studies on various aspects of endurance.

We hope you enjoyed last week's interview with professional triathlete, Sam Long.  We recorded the show prior to Oceanside 70.3 and eagerly anticipated his result.  If you followed it you already know that he DNFd.  I saw his Instragram live after the race.  From what he described, it sounded like he was pretty close to the front of the pack through the bike leg.  He described getting a bum steer from a volunteer and lost a little more than 5 minutes.  He tried to stay positive and focused on the run, but couldn't shake the mistake and the loss of time and ultimately decided to pull out.  We will have to wait until St. George 70.3 to see how Sam fairs.

 

Announcements:

  • As you listen to today's show, you'll hear about a lot of article and content with links to sources.  It's easy.  Go to  MileHighEndurance.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • The new gear shipped on April 4th.  Thank you for the DMs and pics of you in your gear.  You all look awesome and fast!  The feedback is that the gear fits perfectly, is great quality and really comfortable.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the page. 
  • If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.
  • Don't forget the Park City, UT Sansego camp 05/30/19 - 06/02/19.  You can save $100 off the registration by using the code MHE100.

 

Sponsor - iKOR Labs: 

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

 

Last Week's Guest: 

Thanks to last week's guests, Franko Vatterott and Matt Smith on the topic of training camps.  If you are interested in the Park City, UT Sansego camp you can save $100 off the registration by using the code MHE100.  If you haven't heard that yet, check out last week's interview on episode - #170.

 

In Today's Show:

  • Take-aways from our interview with Sam Long
  • Training concept - train slow to go fast
  • Articles
  • News
  • Upcoming interviews

  

Sponsor - Riplaces:

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

 

Interview Introduction: 

Alex Hutchinson is an author and journalist in Toronto. His primary focus is the science of endurance and fitness, which he covers for Outside as a contributing editor and writes the Sweat Science column, The Globe and Mail where he writes the Jockology column, and Canadian Running magazine, and was a Runner’s World columnist from 2012 to 2017.

He competed as a middle- and long-distance runner for the Canadian national team, mostly as a miler but also dabbling in cross-country and even a bit of mountain running.  He's also a smart cookie with some impressive degrees as you are about to hear.

Let's spend some time with our guest interview.

 

Sponsor - Halo Neuroscience:

Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279. 

 

Alex Hutchinson Interview Discussion

If you live in the Denver/Boulder area, you are in for a encore.  Alex Hutchinson will be in Denver on May 1st presenting to the Rocky Mountain Tri Club at West High School.  I am going to have my copy of the book autographed.  Hope to see you there.

It's no wonder that teams like Zoot are choosing to have their athletes read this book as a part of their virtual book club, or that Triathlon Club's like RMTC are booking events with Alex Hutchinson.  This book has the most dense collection of studies related to endurance that I've been able to find.

Among the things that I learned was that according to Alex, Halo has in the pipeline a shoulder electrode to make their device even more effective.  I'm looking into that and will let you know what we learn.

One of the studies that I found most interesting and intriguing was the Red Bull Endurance Project.  It had participants including Jesse Thomas, Rebecca Rusch, and Angela Naeth absolutely gutting themselves in these tests.  Check it out.

 

Video of the Week: 

Pushing the Limits of Human Performance - Red Bull Project Endurance

 

Endurance Trivia:

Question #1 - What is Vo2 Max?

Page 23 of Endure - 1923 Hill papers.

 

Question #2 - Can you breathing too much while swimming?

http://www.swimsmooth.com/improve/intermediate/the-great-bilateral-breathing-controversy

https://www.usms.org/fitness-and-training/articles-and-videos/articles/exhalingthe-hidden-secret-to-swimming-farther-and-faster?Oldid=3063

 

Question #3 - Why the warm up?

https://www.trainingpeaks.com/blog/warm-properly-bike-race/

https://www.condorcycles.com/blogs/journal/99110919-how-to-warm-up-for-a-race-or-time-trial

 

News:

 

Upcoming Interviews:

  • Page 32 "Crawl of Fame" I had to work to my humiliation, get underneath it, meet the ego or it tries to sabotage when were most vulnerable and fight back. No, Julie, you want this period get up! Again, the inner voice roared from deep within comma's commanding as a hungry lioness and filled with wisdom beyond anything I consciously new period that silent inner or cancelled everything else out . The fear, the panic, the humiliation, the crowd, the camera and even the thought of Kathleen . My mind cleared Julie, use your arms.  - Julie Moss on her new book in mid April after her race at Oceanside 70.3.  She is also going to be in Boulder with her friend Wendy Ingraham who is training for Boulder 70.3
  • National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  You may have read the brief article in 2019, Issue 1 of Bicycling. We have an exclusive interview with Denise to hear about The Speed Project.
  • Running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  We can add coach Andrew to the long list of coaches who advocate lots of base work and some high end intensity.  His TrainingPeaks article Training in the Grey Zone: How to Avoid the Zone 3 Plateau is a read recommendation, but we are going to talk about it on the show.
  • Justin Blalog - Film Shared Territory: Gravel Bike Across Iceland
  • Tyler Hamilton Training

If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.

 

Closing:

 

Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

Apr 7, 2019

Welcome to Episode #172 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 coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.  Thanks for choosing to spend some time with us. 

A couple of weeks ago we took notice of an eye-popping marathon win by pro triathlete Sam Long.  Sam finished the Napa Valley Marathon win in a time of 2:32:33.  We wanted to find out what he's doing to improve his run and what his plans are for the rest of the year.

We hope you enjoyed last week's episode "Train Your Brain" and our guest Tom Griffin from Halo Neuroscience helping us understand the science of the motor cortex's role in muscle memory, transcranial direct current stimulation, the studies, and the new design of the Halo2.  Thank you also to Alex Hutchinson and his NY Times best seller "Endure" for the content for the Endurance Trivia. 

 

Announcements:

  • As you listen to today's show, you'll hear about a lot of article and content with links to sources.  If you subscribe to the newsletter on MileHighEndurance.com, you will get the newsletter sent to you automatically every week.
  • Your clothing orders will ship on April 4th.  If you missed the order window, check out the https://milehighendurance.com/store and let me know if there's any item you see that you are interested in.  Contact me at rich@milehighendurance.com.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the page. 
  • If you have a coach, expert, author or professional athlete that you want to hear on the show, please let us know.  Similarly if you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.
  • If you are interested in the Park City, UT Sansego camp you can save $100 off the registration by using the code MHE100.

  

Sponsor - iKOR Labs:

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

 

Last Week's Guest:

Thanks to last week's guests, Franko Vatterott and Matt Smith on the topic of training camps.  If you are interested in the Park City, UT Sansego camp you can save $100 off the registration by using the code MHE100.  If you haven't heard that yet, check out last week's interview on episode - #170.

 

In Today's Show:

  • Take-aways from our interview with Sam Long
  • Training concept - train slow to go fast
  • Articles
  • News
  • Upcoming interviews

 

Sponsor - Riplaces: 

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

 

Interview Introduction:

Sam Long is a Boulder-based pro triathlete.  He is 23 years old, but has already completed 11 Ironman races.  He grew us as an avid skier and mountain bike rider.  In High School he found a love for endurance sports and turned pro shortly after doing his first Ironman at the age of 18.  He is one of the youngest pros on the Ironman circuit and we think he has a great career ahead of him.  Let's hear from Sam "Go" Long.

 

Sponsor - Halo Neuroscience:

Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279. 

 

Training Concept: Train Slow To Go Fast

This is a concept that never used to make sense to me.  It seemed logical that if you want to run fast in a race, you need to run fast in training.  I still remember debating this concept with a friend of mine while training for my first Ironman back in 2009.  We considered ignoring our coaches' advice and run as hard as we could in all training sessions.  The hypothesis was that if you trained hard all the time that the effort would eventually get easier as you got faster.

Of course, I did not abandon my coach's prescribed training.  I would do the easy efforts, but secretly objected to the notion that I could be getting any benefit from easy effort.  It didn’t stop there.  In a subsequent season, I purchased a generic online plan written by Joe Friel.  I still remember the base season training that called for zone 1 efforts and the description read "This should be a very easy effort. It may seem embarrassingly slow, so best run alone."  Again, I frequently complied but secretly objected. 

Over the course of my athletic career, I experimented with different plans and sometimes no plan at all.  Some plans took the completely opposite approach and were intensity intensive.  One in particular was nearly absent of easy efforts and almost exclusively moderate or hard efforts.  The plan was stingy with rest days, giving me a day off every three weeks.  Within three months, I was sick as a dog.

A few years ago, I did some work with a highly successful athlete and coach, three time Nordic ski Olympian Jim Galanes. We were collecting data for his company EPT (Epoch Performance Training) and using FirstBeat software.  He reminded me of the concept of going easy to go fast.  He was the first to really hold me accountable.  On my frequent "easy" days, if I went to hard he would call me out and tell me that my heart rate or pace was too hard.  He would tell me to jog or walk fast if needed to bring my heart rate below the easy ceiling.  He said to trust him and stay below the ceiling and eventually, within a few weeks, I would see my pace increase at the same heart rate.  He said, stick with it, be patient and you will be rewarded.  I was skeptical. 

I followed the advice.  In the early weeks I would jog very slow and often see my heart rate float above the ceiling.  Out of self preservation and a desire to not get chewed out by Jim, I would slow to a fast walk to get my heart rate to drop back below the ceiling and then begin the easy jog again until my heart rate would float back up again.  Jog, the walk, then jog a little slower, then walk a little faster, back and forth until my heart rate would settle in.  Two weeks, no change.  Three weeks and still jog and walk and jog and walk.  Somewhere in that fourth week, I was able to run easy with no walking and kept my heart rate low.  By the fifth week, my 10min/mile pace dropped to 9:45.  By the sixth week, it dropped to 9:30, and then 9:15 at the same heart rate.  This sets me up for the build phase of my season.

The easy training is complimented by high intensity sessions 1-2 times per week, or about every 1 out of 5 training sessions.

https://running.pocketoutdoormedia.com/train-slower-race-faster_52242 - Train Slower, Race Faster: Matt Fitzgerald

"Studies on the training intensity distribution of elite runners have found that most elite runners run at low intensities most of the time. For example, a survey of male and female runners who competed in the 2004 U.S. Olympic Trials Marathons revealed that the men did almost three-quarters of their training slower than their marathon race pace, while women did more than two-thirds of their training at slower paces.

Why do the fastest runners do most of their running at slow speeds? Because they run a lot, and if they ran a lot and did most of their running at high intensities they would quickly burn out. But you can also turn this answer upside down and say that elite runners run slowly most of the time so that they can run a lot. Research has shown that average weekly running mileage is the best training predictor of racing performance in runners. The more we run, the faster we race. Keeping the pace slow most of the time enables runners to run more without burning out.

The training intensity distribution of the typical age-group runner is very different from that of the average professional. This was demonstrated a number of years ago when researchers at Arizona State University asked a group of 30 female runners to describe their training. According to these self-reports, the women did three easy runs, one moderate-intensity run, and 1.5 high-intensity runs per week. But data collected from heart-rate monitors that the researchers gave to the women to wear through one full week of training told a different story. In reality the women did less than half of their training in the low-intensity range, almost half in the moderate-intensity range, and less than 9 percent in the high-intensity range."

https://trailrunnermag.com/training/training-plans/heart-rate-training-train-slow-race-fast.html -Train Slow, Race Fast: Yitka Winn

“Between 95 and 99 percent of the energy used for endurance sports, including competition, is derived from the aerobic system,” says Dr. Phil Maffetone, an endurance coach who trained six-time Ironman champion Mark Allen. “This is true for events lasting more than a few minutes, and races from the mile to the marathon, and beyond.”

Many runners, however, spend the majority of their training hours inadvertently running anaerobically—that is, above their MAHR.

According to Maffetone, anaerobic running can actually decrease the number of aerobic muscle fibers. It can also flood the body with damaging levels of lactic acid or the stress hormone cortisol, reducing its ability to recover between workouts and increasing the chances of injury."

Elite coach Joe Friel recommends this 30-minute time trial:

  1. Complete a thorough warm-up, followed by 30 minutes running at the maximum, consistent effort you can sustain for that duration.
  2. At 10 minutes in, click the lap button on your monitor.
  3. When you upload your data, find your average heart rate for the remaining 20 minutes.
  4. Based on running-specific charts in Friel’s book, Total Heart-Rate Training, multiplying this number by 0.9 will approximate your MAHR.

http://www.fleetfeetstlouis.com/news/train-slower-to-race-faster - Train Slower to Race Faster: coach Tim Cary

"You don't have to do all runs so slow. Meb, when he came to FLEET FEET this summer, said he runs his long runs at 90 sec/mile slower than marathon pace. That's only his long runs, not all of his runs. His other runs hit different intensity levels. The long run is simply the foundation. There will be normal road run days which are medium length and medium intensity, and there are hard days that are very high intensity but very short in duration. It's about putting in the right ingredients at the right time."

https://www.runtastic.com/blog/en/how-to-run-faster/ - Dr. Jason Karp

"Mitochondria are the enzymes that catalyze the chemical reactions involved in aerobic metabolism. The more mitochondria your muscles have, the greater your muscles’ capacity to use oxygen and the faster pace you will be able to sustain. The most efficient way to make more mitochondria—more factories, more assembly lines, and more workers—is to run more. And to run more, you have to slow down your runs, because there is an inverse relationship between training intensity and duration: The faster you run, the lower the total amount you can run."

 

Video of the Week:

Train Slower, Race Faster

 

Endurance Trivia:

Question #1 - According to Dr. Jason Karp, which of the following are benefits of training slower?

  1. A) reduced chance of injury
  2. B) increased vascular density
  3. C) mitochondrial biogenesis
  4. D) larger muscles

 

Question #2 - According to Dr. Phil Maffetone, anaerobic training can result in:

  1. A) an increase in aerobic muscle fibers
  2. B) a decrease in aerobic muscle fibers
  3. C) damaging levels of lactic acid
  4. D) damaging levels of cortisol

 

Question #3 - Joe Friel's MAHR test is performed as:

  1. A) 180 minus your age
  2. B) 220 minus your age
  3. C) 20 minute time trial, lap button at 10, average HR last 10 minutes times .90
  4. D) 30 minute time trial, lap button at 10, average HR last 20 minutes times .90

  

News:

 

Upcoming Interviews:

  • Writer Alex Hutchison, author of the NY Times best seller Endure
  • Julie Moss on her new book in mid April after her race at Oceanside 70.3.  She is also going to be in Boulder with her friend Wendy Ingraham who is training for Boulder 70.3
  • National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  You may have read the brief article in 2019, Issue 1 of Bicycling. We have an exclusive interview with Denise to hear about The Speed Project.
  • Jason Blalack - Film Shared Territory: Gravel Bike Across Iceland
  • Tyler Hamilton Training

 

If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.  If you would like to remain anonymous, explain that or we'll give you credit for the question during the interview.  Eg, "this questions from listener, John Doe.

 

Closing:

Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

Mar 31, 2019

Welcome

Welcome to Episode #171 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 coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.  You have a lot of options for training information and we are glad you are choosing to spend some time with us. 

Brain training. What has always fascinated me about endurance is the brains role.  You undoubtedly have your own experience with pacing, giving up or digging deep.  I mentioned last week that I was reading the book, Endure by writer Alex Hutchison.  A significant amount of the content of this book covered various aspects and studies about the brain's involvement in everything from learning to pace ourselves like we heard in last week's episode and the example of the study of children in a running study and at what age the brain learns to conserve energy and "pace" our effort for future needs.  Or, in Tim Noake's "Central Governor" theory and research that first proposed that it isn't the body that knows the limits and the brain simply responds and decides to slow down, there's actually a part of the brain that takes information and stops the body before you reach the physical limits of endurance.

 

You undoubtedly also have experience using your brain to things as simply as learning to ride a bike, or as hard as nailing the swim stroke or increasing your running cadence.  Today, we are taking a look at a different aspect of brain training.  Is there a way to make the neural connections between the brain and muscles stronger, to recruit muscles more efficiently, to be more resilient, to have greater strength and endurance. 

We have Tom Griffin from Halo Neuroscience joining us today to talk about the science, the studies, and the new design of the Halo2.  You will be introduced to the topic of TDCS (Transcranial Direct Current Stimulation).  We will talk about that in the interview, and then elaborate on it after in some additional studies that I read about in Alex Hutchison's book Endure.

 

Announcements:

  • Just a reminder that clothing orders will ship on April 4th.  If you missed the order window, I will have some bib shorts, running shirts, arm warmer and hats. Just contact me at rich@milehighendurance.com and I'll hook you up.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the page. 
  • If you have a coach, expert, author or professional athlete that you want to hear on the show, please let us know.  Similarly if you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.

 

Sponsor - iKOR Labs:

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

 

Last Week's Guest: 

Thanks to last week's guests, Franko Vatterott and Matt Smith on the topic of training camps.  If you are interested in the Park City, UT Sansego camp you can save $100 off the registration by using the code MHE100.  If you haven't heard that yet, check out last week's interview on episode - #170.

 

In Today's Show:

  • Brain training and studies on the brain's role in endurance
  • News
  • Book Recommendation, Endure by Alex Hutchinson - we'll talk about that more later
  • Brain training trivia
  • Upcoming interviews

 

Sponsor - Riplaces: 

Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The system comes with 10 bungees in each of 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance

 

Interview Introduction:

We all have experience finding that additional reserve.  You've been in a race, felt like you've reached your limit, yet when you are within sight of the finish line, you have the crowed cheering, or a competitor approaches, you find the energy to push harder.  We see it with marathon and ironman finish times.  You see a higher concentration of finish times before the hour marks than after the hour marks suggesting the runners and triathletes find those reserves to finish under those milestones.

Similarly, when doing a 20 minute all our effort on the trainer in your basement, you may be able to achieve what you believe is your best 20 minute power effort.  Yet, do a time trial race the next day in a competitive situation and now you miraculously find an additional 6 watts of power over the same or greater distance.  Is it that you are 6 watts stronger the next day? 

What is the brains role in slowing us down or speeding us up?  How can we tap into those reserves in training?  Do muscles really have memory? How can we get stronger, faster and have more endurance, using our brains?  Let's get into the interview with Tom Griffin.

 

Sponsor - Halo Neuroscience:

Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279.  If you use the code MARCHMADNESS, you can save $30 for a price of $269.

 

Video of the Week:

Building a Champion: Olympic Sprinter Hafsatu Kamara

  

Endurance Trivia:

Question #1 - How much time needs to pass from the time glucose-based sports drink passes the mouth before there is a measurable improvement in performance?

  1. A) 30 minutes
  2. B) 15 minutes
  3. C) 5 minutes
  4. D) 5 seconds

Read from page 189 of Endure, Alex Hutchison 

Question #2 - Using a combination of CAT scans and EEG, researchers have been able to identify the part of the brain that shows increasing activity just prior to muscle failure.  That region of the brain is the:

  1. A) Motor Cortex
  2. B) Insular Cortex
  3. C) Polar Cortex

Read from page 234 of Endure, Alex Hutchison

Question #3 - The acronym tDCS stands for:

  1. A) Transmission Direct Connection Stimulus
  2. B) Transcranial Direct Contact Stimulation
  3. C) Transcranial Direct Current Stimulation

Read from page 229 of Endure, Alex Hutchison

 

News:

 

Post Interview Discussion:

 

  • Karen Hornbostel Memorial Time Trial - https://khmtt.com/
    • 2019 Dates: March 20, 27, April 3, 10, 17, 24, May 1
    • Weather Make-up Date: May 15
    • Khem 5:23:00 (4th 26:36)
    • Rich 5:27:20 (3rd or 5th 22:21)

 

Upcoming Interviews: 

  • 303Radio - Karen Horn Time Trial Race Director David Hunter
  • Sam Long on his Napa Valley Marathon win in a time of 2:32:33 and upcoming Oceanside 70.3
  • Julie Moss on her new book in mid April after her race at Oceanside 70.3.  She is also going to be in Boulder with her friend Wendy Ingraham who is training for Boulder 70.3
  • Writer Alex Hutchison, author of the NY Times best seller Endure
  • National champion cyclist, Denise Korenek on her record breaking feat of being the fastest sustained cycling speed of 184 mph.  You may have read the brief article in 2019, Issue 1 of Bicycling. We have an exclusive interview with Denise to hear about The Speed Project.
  • Jason Blalog - gravel bike across iceland
  • Tyler Hamilton Training

 

Closing:

 

Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

Mar 24, 2019

Training camps can have a substantially positive impact on your training.  Surrounding yourself with similarly motivated athletes, eager to learn and train, surrounded by coaches and a series of days of focused training is of course going to result in focused training that will boost your fitness.  What is often under appreciated is the knowledge you gain about training and the awareness you achieve with respect to your current training practices and how effective or ineffective they may be.  Now we aren't talking about an ordinary training camp today.  We are talking about what is arguably the best training camp experience available.  We are going to talk to two folks on the staff at SANSEGO (Crowie's coaching company) about an upcoming camp with Crowie and Dr. Max Testa at Park City UT and the camp experience of a lifetime.

Mar 16, 2019

If you run in Newtons you know why we love them.  If you don't, you will find out why they have created a fanatic customer base of Newtonites.  Today's interview offers insights about the shoe industry in general and Newton Running specifically.  We had a chance to visit with founder Jerry Lee last October in Kona and we wanted to share this story with you.

Mar 9, 2019

Balancing ultramarathon training.  Who among us doesn't have to balance career, family and training? Not many. Our guest today is Kyle Pietari from Denver.  He has finished 2nd place at Leadville 100 twice (2015, 2016) and top ten at Western States 100 past three years in a row. He narrowly missed making the top 10 North American ultra runners of the year list for 2018 (11th place in the voting). Not only does he compete at a high level, he also balances a career as an attorney, is a husband, and father of 3 young children.  

Mar 3, 2019

Three years ago we started this podcast with the objective of giving you access to the best coaches, experts and professional athletes in endurance sport. Training for and competing in endurance sports is an ongoing learning process and that's why we exist. In today's show we'll celebrate three years of research, interviews, discussion and friendship. Plus we have two special guests. Coach David Warden of 80/20 Endurance, host of the Tri-Talk podcast, and co-author of a number of great books joins us to talk about testing to measure your training progress. Plus we have friend of the show and MHE coaching athlete Amy Miller to join our discussion about the three year history of the show.

Feb 24, 2019

Our interview this week is with Anne Shawhan.  She is the head swim coach at University of Colorado Swim and Dive club. She coaches Masters at Boulder Aquatics Masters and is also a coach at SwimLabs.  She is going to help us talk about how Masters training can fit in with a periodized training triathlon training plan.

Feb 17, 2019

Here at MHE and 303 we love clean competitors and think cheaters suck! If you agree, you are going to love this interview. If you cheat, you may not love it, (and you probably soiled yourself listening to that letter), but you're going to want to listen to this interview. We have USADA Education Manager Tammy Hanson and USAT Safe Sport Sr. Coordinator Shelbi Meyer. We know you are curious about testing in our sport. Are there dopers? Are they getting caught? What are the risks of supplements? Is my prescription drug safe? All those questions are going to be answered today.

Welcome to Episode #165 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 coach Rich Soares, coach Khem Suthiwan and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion. You have a lot of sources for triathlon training content; thank you for choosing to spend some time with us this week. Khem and Bill, you ready put on a great show this morning?

Imagine you come home from work and grab the mail from the mailbox. You thumb through the envelopes and see a letter from US Anti-Doping Agency. Your breathing becomes shallow. You slide a finger under the fold and tear the letter open. You're heart starts pounding. You begin to read. You notice your forehead becomes cool with the bead of sweat forming on your brow. "Dear [Bill], The United States Anti-Doping Agency collected the following Sample(s) from you (Sample Number(s): XXX on [date] at the [event]. There's a lump in your throat. We are pleased to inform you that the reported results do not indicate the presence of any prohibited substance and/or method. We may retest or analyze any Samples for future reference." You breathe a sigh of relief.

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

Thanks to last week's guest, USAT CEO Rocky Harris to talk to us about the Time To Tri initiative and all great stories about clubs, coaches, schools, companies and race directors making the sport of triathlon more welcoming, fun and accessible to new athletes. If you haven't heard that yet, check out last week's interview on episode - #164.

Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. Go to https://www.riplaces.com/collections/mile-high-endurance for more information.

Tammy Hanson currently serves as the Education Manager at the U.S. Anti-Doping Agency (USADA), where she oversees day-to-day operations of USADA’s education and engagement initiatives. Tammy has her BA from the University of Wisconsin- Eau Claire in Criminal Justice with a minor in Sociology.

Shelbi Meyer is the USAT Safe Sport Sr. Coordinator. She's a graduate of Tiffin University and has a bachelors degree in Criminal Justice and Forensic Psychology. She started as the Safe Sport Coordinator at USAT in June of 2018.

 

https://www.usada.org/testing/results/sanctions/

  • The first year that a sanctioned was announced on the USADA site? 2002
  • How many cyclists have been sanctioned? 159
  • How many triathletes? 14
  • Swimming? 22
  • Track and Field? 171

https://www.usada.org/testing/results/testing-numbers/

https://www.usada.org/testing/results/athlete-test-history/

Welcome back. Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.

They have the new Halo Sport 2 which is available for pre-order at 299 and ships in May. We'll have Mark Mastalir on the show soon to talk about the new design and new price point.

News

https://www.usada.org/news/

https://www.sciencedaily.com/releases/2019/02/190212120114.htmTriathlon 

Upcoming Interviews:

  • Anne Shawhan - CU Swim Coach; Swim Labs Coach; Florida State University where she earned multiple All-American Honors; we are talking about how Masters classes can be used to compliment your periodized training; some myths about swim training and some proven practices to improve your triathlon swimming.
  • Alyssa Seeley, para Olympic triathlete and her incredible performance at RIO Olympic games and Gold Coast last year
  • David Warden "3rd Anniversary Special" - Importance of performance testing as a part of a periodized plan, plus David interviews us about the show, why we do it, our relationship with each other and more.

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling. Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

  • Special interview with Newton Running founder Jerry Lee to do a "How I Built This" style interview.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.

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

 

 

 

 

Feb 10, 2019

We have USA Triathlon CEO Rocky Harris to give an update on the "Time To Tri" initiative. The first time we had Rocky on the show, he had been on the job a couple of months and he laid out some of what constituents in triathlon were telling him and some of the ideas he had for improving the sport for all. Now a year later, we got to chat with Rocky about how it's going and many things that changed since last year.

Welcome to Episode #164 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 coach Rich Soares, coach Khem Suthiwan and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion. You have a lot of sources for triathlon training content, so we are grateful that you are choosing to spend the next 90 minutes with us.

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

Thanks to last week's guest, Kirsty Jahn a pro triathlete out of Boulder who had back to back Ironman wins last year to hear what's behind these performances and what it's like living the pro life. If you haven't heard that yet, check out last week's interview on episode - #163.

Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. Go to https://www.riplaces.com/collections/mile-high-endurance for more information.

Rocky Harris, a multifaceted professional sports executive and collegiate athletics administrator. He was named to SportsBusiness Journal's prestigious "Forty Under 40" list.

 

He had been the Director of Sports and Marketing Sponsorships at Reliant Energy, an NRG Energy, Inc., Fortune 500 company, where he oversaw the largest naming rights deal in the National Football League.

His other work on the professional sports level included two stops in the NFL as Director of Communication with the Houston Texans and Media Relations Coordinator with the San Francisco 49ers. Prior to joining the NFL, Harris worked at a digital-marketing agency in San Francisco and a sports marketing agency in Scottsdale, Arizona.

Harris has been a member of the Houston World Cup Host Committee, Super Bowl XXXVIII Host Committee, as well as an NFL Media Representative for Super Bowls XXXVII, XXXVIII, and XXXIX. He was awarded the Houston Business Journal 40 Under 40 Award, the Major League Soccer Marketing Executive of the Year Award and the Pete Rozelle Award for the NFL's top public relations staff.

In the Fall of 2017 he took the helm as USA Triathlon's CEO. We spoke to him in January of 2018 to hear about the launch of this new thing called Time To Tri - a joint initiative between USAT and Ironman to introduce 100k new athletes to the sport of triathlon. We have him back on the show today to tell us how things are going with that initiative and more. Here's Rocky Harris.

Welcome back. Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use code MHE150 to save $150.

Discussion Topics:

  • Rocky Harris
    • Starter kits for clubs, high school clubs
    • He mentioned partnering with brands, but he didn't mention the brands.       In the interview with Jerry Lee he talked about doing a USAT design shoe. Newton
    • Brett Farvre's wife a triathlete
    • New formats - pool, gravel triathlons, splash n dash, inside triathlon, SUP - kicking myself that I didn't ask about virtual triathlon.       Zwift Super League.

 

  • MHE Gear
    • Top gear selections
    • Raffle this week's winner of iKOR
    • Design reveal mid February and store to open before the end of the month. Be sure to follow on FB, Tw and In for announcements

 

  • News
  • Triathlon Trivia
    • USAT Competitive Rules Quiz
    • 4.4 Wet suits. Each age group participant shall be permitted to wear a wet suit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit. When the water temperature is greater than 78 degrees, but less than 84 degrees Fahrenheit, age group participants may wear a wet suit at their own discretion, provided however that participants who wear a wet suit within this temperature range shall not be eligible for prizes or awards. Age group participants shall not wear wet suits in water temperatures equal to or greater than 84 degrees Fahrenheit. The wetsuit policy for elite athletes shall be determined by the USAT Athletes Advisory Council. The AAC has set the wetsuit maximum temperature for elite athletes at 68 degrees for swim distances less than 3000 meters and 71.6 degrees for distances of 3000 meters or greater. 

      Any swimmer wearing a wetsuit with a thickness measured in any part greater than 5 millimeters shall be disqualified.

       

      From <https://www.teamusa.org/USA-Triathlon/About/Multisport/Competitive-Rules>

       

      3.8 Acts Warranting Suspension. In addition to other penalties which may be imposed at the discretion of USA Triathlon, the following acts may be grounds for suspension for a period of time designated by USA Triathlon:

      a. A flagrant or willful violation of the Competitive Rules;

      b. Gross or continued unsportsmanlike conduct;

      c. Physical violence directed toward a race official, participant, volunteer, spectator, or another person;

      d. Any fraudulent act, such as falsifying name or age, filing a false affidavit or protest, or providing false information to USA Triathlon, the Board of Hearings and Appeals, or race officials;

      e. Intentionally participating in an event despite failure to register;

      f. Repetitive or recurring violations of the Competitive Rules;

      g. Failure to notify a race official after withdrawing from a race;

      h. Violation of the Medical Control Rules as set forth in Article VIII;

      i. Refusal to abide by the final determination by USA Triathlon of any matter relating to these Rules or the sport of triathlon; and

      j. Any act which disgraces or brings discredit to the sport of triathlon.

       

      From <https://www.teamusa.org/USA-Triathlon/About/Multisport/Competitive-Rules>

       

      3.7A. Time Penalties for Elites.

       A "variable time penalty" as used in these Rules shall mean a time penalty that varies in accordance with the distance category of the event. The variable time penalty for each of the distance categories shall be the following:

      Distance Category                                                           Time Penalty in Minutes

      Short/Intermediate           Cycle course less than 50K                       1:00

      Long                             Cycle Course 50K to 100K                                 2:00

      Ultra                             Cycle course greater than 100K                 4:00

       

      From <https://www.teamusa.org/USA-Triathlon/About/Multisport/Competitive-Rules>

       

      2.4 Membership Categories. Annual membership in USA Triathlon will be available in the following categories and subject to the following requirements:

      a. (1) Elite. Elite annual membership will be available to certain qualified, highly competitive, and experienced athletes. An elite annual member is eligible to receive prize money directly. Any person wishing to apply for an elite annual membership should contact USA Triathlon (http://www.usatriathlon.org) for consideration.

      (2) Elite Collegiate: Athlete who qualifies according to the criteria listed above, and does not accept prize money. 

      Elite athletes holding an elite license from their National Federation or having raced as an elite athlete in international events are prohibited from competing within age group categories as an age group athlete or for age group awards.  Elite athletes are eligible for overall, open or elite division awards only. Prior to entering any USAT event, athletes must disclose their elite status and that failure to disclose such is cause for Disqualification and up to a one year suspension from USAT sanctioned events.

       b. Age Group. The following divisions shall be available within the age group category of membership: (i) regular membership; (ii) youth membership (17 years of age and younger as defined in Section 3.2a).

YouTube Video of the Week

Time To Tri - USAT

The Journey - A Film About Triathlon

 

Upcoming Interviews:

  • Caryn Marconi, Shelbi Meyer and Tammi Hanson on the Compete Clean program and USADA Anti-doping resources and rules
  • Alyssa Seeley, para Olympic triathlete and her incredible performance at RIO Olympic games and Gold Coast last year
  • David Warden "3rd Anniversary Special" - Importance of performance testing as a part of a periodized plan, plus David interviews us about the show, why we do it, our relationship with each other and more.

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling. Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

  • Special interview with Newton Running founder Jerry Lee to do a "How I Built This" style interview.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.

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

 

 

Feb 3, 2019

What would it be like to be a pro triathlete? They are like super heroes to us mere mortal athlete. Winning an Ironman outright? Traveling to exotic places to race, training in warm climates, eating well, massages. We're going to chat with Kirsty Jahn a pro triathlete out of Boulder who had back to back Ironman wins last year to hear what's behind these performances and what it's like living the pro life.

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

Thanks to last week's guest, head coach at the Mile High Multisport, Pete Alfino. We discussed the topic of trust and the coach/athlete relationship.  If you haven't heard that yet, check out last week's interview on episode - #162.

Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. Go to https://www.riplaces.com/collections/mile-high-endurance for more information.

Kirsty Jahn had a killer season in 2018. On May 27th she had a win at IM Brazil with a 8:54:57. Two week's later she backed it up with another win at IM Boulder on June 10th with a 9:16:12. Six weeks later she races Challenge Prague half iron distance with a 4:22:03 to finish 2nd.

Not only is she fast and tough, she's smart as a whip.

Kirsty graduated summa cum laude from Villanova University in 2005 with a BSc in Mathematics and Statistics. During her time at Villanova she was a 4 time NCAA All-Academic recipient, 4 time Big East Top Scholar, 2 time XC All-Mid Atlantic, and captain of the women’s cross country team in 2004.

Kirsty received a Master's in Mathematics of Finance from Columbia University in May of 2012. While at Columbia, Kirsty served as a graduate assistant coach for the varsity track and xc teams.

In 2013, Kirsty returned to triathlon racing and earned her professional card from Triathlon Canada. She went on to race her first year as a pro in Ironman 70.3 events in 2014. Check out the racing section to see Kirsty's past results and upcoming races for 2018.

 

https://www.kirstyjahn.com/

Welcome back. Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use code MHE150 to save $150.

Teasers for topics:

  • Kirsty Jahn
    • Loved how open she was about her racing and career
    • Interesting to hear how tough it is to make a living as a pro.       She won back to back races and no one is paying her a salary.
    • From Sara True's Twitter Post - https://twitter.com/sgroffy/status/1090401034281803776
    • From Tim O'Donnel's Instagram post -

Sad to say that after 9 years together, my partnership with @clifbar has come to end. CLIF has been an amazing partner and while companies grow and strategies change, I am forever grateful for the genuine love and support I have received from them. Wishing the best to all of my former CLIF teammates in 2019. Finally a big thank you to Gary, Kit and the entire CLIF Family, not only for our partnership but for all you do to better both local and global communities. Thanks for the memories, the wins and the tasty treats along the way!

 

  • MHE Gear
    • Survey questions
    • Early Results
    • Kid Design
    • Raffle
  • News
    • Newton Running announces the new shoe models
    • Who Owns Ironman
    • Who owns the Ironman? The 4-decade battle for the world’s most iconic endurance race

      Per The New York Times, the Ironman Triathlon puts on more than 260 races in 44 countries and is valued at nearly a billion dollars, making it one of the world’s most premiere sports brands.  

      Now, over 40 years later, the people at the forefront of its creation haven’t seen a dime, and the legal triathlon continues.

      It all started in Hawaii...

      Long before the Spartan or Tough Mudder, naval officer John Collins and his wife, Judy, thought to combine 3 of the toughest endurance races: On Feb. 18, 1978, the first “Hawaiian Iron Man Triathlon” was born. There were 15 participants.

      John wrote a 3-page rule book with 10 major rules that boiled down to: “Swim 2.4 miles! Run 26 ¼ miles! Bike 112 miles! Brag the rest of your life!”

      But, it was rule number 8 -- which set the entry fee at $5 and stipulated that the event would be sponsored by participants -- that would later cause the biggest headache. 

      Gettin’ Silky with it

      By ’79, Collins needed someone to run the 3rd edition of the event, so he handed over a box of paperwork to husband and wife fitness club owners Hank Grundman and Valerie Silk -- no lawyers, no signatures.

      By ’82 the race had ballooned in popularity, and John Dunbar (the runner-up in the original 2 races) started selling copies of the original trophy. He, like the other 14 OG racers, presumed a stake of the competition still belonged to him...

      So, when Silk registered the Ironman trademark in ’83 and told Dunbar to cease sale of the throwback trophy he was pedaling, he didn’t go quietly.

      The real triathlon...

      Silk sold the brand for $3m in ’89 and, in 2015, after years of expansion, the brand was acquired by its current owner, a Chinese conglomerate called Dalian Wanda Group, for $650m.

      4 decades later, Dunbar continues to argue that the famed triathlon belongs to him and the original 15, even though the courts, and many of Dunbar’s allies, have insisted it’s too late. 

      Silk said no original competitors showed interest in Ironman until it made money. She changed the rules and re-created the race -- “I changed everything,” Silk said. “And I never heard a peep from anybody.”

 

Triathlon Trivia:

https://www.triathlete.com/2018/03/news/triathletes-earned-prize-money-2017_311286

https://www.teamusa.org/USA-Triathlon/Elite/Prize-Money-Leaders

Upcoming Interviews:

  • USA Triathlon CEO Rocky Harris to give an update on "Time To Tri"
  • Caryn Marconi, Shelbi Meyer and Tammi Hanson on the Compete Clean program and USADA Anti-doping resources and rules
  • Sam Appleton on his pro career and 2019 schedule

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling. Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

  • Special interview with Newton Running founder Jerry Lee to do a "How I Built This" style interview.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

 

Amy Schroeder - Pactimo

 

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.

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

Jan 27, 2019

Whether you are an age-grouper or pro, a triathlete, cyclist or pure runner, you may have already be working with or be contemplating hiring a coach to help you reach your goals. The coach/athlete relationship is incredibly important for the athlete to be successful. As with any relationship, it is built on mutual trust.   In today's episode, Khem and I will be discussing the coach/athlete relationship with the head coach at Mile High Multisport, Pete Alfino. We will also be discussing some of the concepts of trust in greater detail after the interview.   

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

Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. Go to https://www.riplaces.com/collections/mile-high-endurance for more information.

Coach Pete Alfino is the owner and founder of Mile High Multisport, LLC. He has been involved in the multisport community since 1988 when he completed his first triathlon. He has experienced firsthand the growth and development of the sport of triathlon over the past 30 years. He believes anything is possible with a well written plan and the commitment of the athlete. Pete excels in developing his athletes to reach their maximum potential by providing each client with individual attention and creating personalized training plans to meet their needs and goals. His coaching philosophies and training plans have developed novice athletes to podium finishes from local races to the Ironman World Championship qualifiers. 

Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use code MHE150 to save $150.

YouTube Video of the Week is sponsored by Rudy Project. Rudy Project has the helmets, glasses and gear to help you ride safe and look great. Use code MHE30 to get 30% off your full price items. 

KISS Super League - Round 1 - Zwift Racing

 

Triathlon Trivia

https://www.surveymonkey.com/results/SM-WZ3TFJXV/

 

Upcoming Interviews:

  • Kirsty Jahn on her pro career and 2019 schedule
  • USA Triathlon CEO Rocky Harris to give an update on "Time To Tri"
  • Caryn Marconi, Shelbi Meyer and Tammi Hanson on the Compete Clean program and USADA Anti-doping resources and rules
  • Sam Appleton on his pro career and 2019 schedule

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling. Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

  • Special interview with Newton Running founder Jerry Lee to do a "How I Built This" style interview.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

e sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

 

We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.

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

 

 

 

 

 

Jan 20, 2019

We have the head coach at the LA Tri Club, head coach for Team TTS (Triathlon Training Series), coach for SlowTwitch, coach Ian Murray. Ian has a ton of certifications that we'll go into a little later in the show. He is an expert on many topics, but we've cornered him to talk about bike handling skills today.

 

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

Thanks to last week's guest, coach and nutrition expert Bob Seebohar who talked us about how to get back on the metabolic efficiency nutrition band wagon. You can change your metabolism measurably in as little as 1 week. If you haven't heard that yet, check out last week's interview on episode #160.

Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. Go to https://www.riplaces.com/collections/mile-high-endurance for more information.

Welcome back. Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use code MHE150 to save $150.

Topics:

  • Bike handling skills and other clinics that coach Ian Murray teaches, Khem's experience
    • Point at the volunteer - not the athlete
    • Running with bike - ken axford
    • Cornering - Counter steering
    • Riding in the wind. - give yourself room and position yourself toward the wind, gear up, point the bike in the direction of the wind and lean the bike away from the wind with counter-steering, slide but slightly toward the wind

 

YouTube Video of the Week is sponsored by Rudy Project. Rudy Project has the helmets, glasses and gear to help you ride safe and look great. Use code MHE30 to get 30% off your full price items. 

Road Bike Party 2

Martyn Ashton, Danny MacAskill and Chris Akrigg

 

Upcoming Interviews:

  • Coach Pete Alfino joining Khem and I for a discussion on what makes a good coach/athlete relationship
  • Kirsty Jahn on her pro career and 2019 schedule
  • USA Triathlon CEO Rocky Harris to give an update on "Time To Tri"
  • Sam Appleton on his pro career and 2019 schedule

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling. Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

  • Special interview with Newton Running founder Jerry Lee to do a "How I Built This" style interview.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

Jan 13, 2019

We have Sports Nutrition Specialist Bob Seebohar joining us to talk about the post holiday/new year resolution process to get back to metabolic efficiency. Don't beat yourself up if you over-indulged over the holidays. Bob has tips on how to fuel your body to make it a fat burning machine. Plus, necessity is the mother of invention. We'll talk about the inspiration behind Birota Smart Cocoa and Smart Coconut Creamer.

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

Thanks to last week's guest, coach Scott Fliegelman, Sr. Director- Marketing & Sales at Solos Wearables. We had a great discussion on how Solos smart glasses give you visibility to your training, performance and the road. If you haven't checked them out yet, go to www.solos-wearables.com or listen to last week's episode - #159.

Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. Go to https://www.riplaces.com/collections/mile-high-endurance for more information.

Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and served as a sport dietitian for the US Olympic Committee. Bob traveled to the 2008 Summer Olympic Games as a sport dietitian for the US Olympic Team and the personal sport dietitian/exercise physiologist for the Olympic Triathlon Team.

 

Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach and a USA Triathlon Youth/Junior coach.

 

Let's get into the interview now with Bob Seebohar.

 

Welcome back. Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use code MHE150 to save $150.

 

Topics:

  • Wrap up on metabolic efficiency with Bob
    • Ketones as a different source of energy when glycogen is low; product of fat utilization
    • 20-40 grams of carbohydrate per day
    • The experiment
    • Caprylic Acid Powder - MCT with twice the ketone production
    • D-Ribose 5 carbon carbohydrate; does not raise blood sugar; actually reduces; generates ATP
  • Khem's trip
  • News
  • Triathlon Trivia - Anti Doping FAQs

YouTube Video of the Week is sponsored by Rudy Project. Rudy Project has the helmets, glasses and gear to help you ride safe and look great. Use code MHE30 to get 30% off your full price items. 

Anti-Doping 101 for Athletes, Presented by USADA

Upcoming Interviews:

  • Ian Murray, head coach at the LA Tri Club, head coach for Team TTS (Triathlon Training Systems), and coach for SlowTwitch to talk about bike handling skills.
  • Coach Pete Alfino joining Khem and I for a discussion on what makes a good coach/athlete relationship
  • Kirsty Jahn on her pro career and 2019 schedule
  • Sam Appleton on his pro career and 2019 schedule

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling. Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

Upcoming 303Radio interviews:

  • Will Kelsey

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.

Happy New Years, everyone! Stay tuned, train informed, and enjoy the endurance journey!

 

Jan 6, 2019

We have coach Scott Fliegelman, Sr. Director- Marketing & Sales at Solos Wearables. We had a chance to meet up in Kona and IMAZ. We've been using the SOLOS Smart Glasses and wanted to share what we've learned about this tech tool.

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

Thanks to last week's guests author and athlete Debbie Potts to talk about adrenal health and fatigue syndrome. We talked about the risks and symptoms. If you missed that interview, go back to episode #158 and check it out.

Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. Go to https://www.riplaces.com/collections/mile-high-endurance for more information.

 Our guest is Scott Fliegelman from Solos.  We had a chance to meet up in Kona and IMAZ. I tried on the SOLOS Smart Glasses and knew immediately that this was something I wanted to learn a little more about personally and share with our listeners.

Welcome back. Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use code MHE150 to save $150.

  • Solos Smart Glasses -
    • Our goal is to bring information about products like this to our audience and give them insights that they might not otherwise be able to find on their own. I've read some online comments and want to comment on a few of them.
      • "I’m not sure that these Smart Glasses will help the wearer stay present, if they’re taking calls, checking email, social media etc." I've used them for a few weeks now. While you can receive or make a call, you can do that if you have your phone in your pocket anyway. You have the same choice to answer or not. If you do decide to answer it, you can do it without taking your hands off the handlebars or without looking at your phone, making it safer in my opinion. You can not check email or social media, so that comment is simply misinformed speculation.
      • "Durability and long term reliability are my concerns like if dropped on accident, or cold rainy weather scenarios." I have to say that's a concern of mine as well. I am constantly dropping my glasses and I worry that I would do that with these.
      • "Need a view from what's behind you and I would by them in a second!" Scott addressed this in the interview and it sounds like this is something that is on their roadmap, assuming it meets the "not distracting" test.
    • Sam Appleton workout: Session 1 – Power Up Bike Workout
      • WARM UP
        • 30 minutes easy spinning
      • MAIN SET
        • 5 x 7 minutes as:
        • 3min @ 300-320W
        • 1min @ 360-375W
        • 1min @ 250W
        • 2min @ 350-400W
        • 5 minutes easy spinning between each round
  • Triathlon Trivia
    1. What is the age group with the highest percent of bicycle fatalities in the 1985?
      1. 10-14*
      2. 30-34
      3. 45-49
      4. 55-59
      1. 10-14*
      2. 30-34
      3. 45-49
      4. 55-59
    2. "" 1995?
      1. 10-14
      2. 30-34
      3. 45-49*
      4. 55-59
    3. "" 2005?
      1. 10-14
      2. 30-34
      3. 45-49
      4. 55-59*
    4. "" 2015?
      1. 6-9am
      2. 12-3pm
      3. 3-6pm
      4. 6-9pm*
    5. The greatest percentage of fatalities occur between what hours?
      1. Dawn
      2. Daylight*
      3. Dusk
      4. Dark
    6. The greatest percentage of fatalities by light condition?
      1. No Improper Action
      2. Not Visible
      3. Failure to Yield Right of Way*
      4. Failure to Obey Traffic Signs
    7. Bicycle Action Prior to Fatality?
      1. Shoulder/roadside
      2. Non intersection - no crosswalk*
      3. Intersection - no crosswalk
      4. Intersection - crosswalk
      5. Bike lane
    8. Fatality by Location?
    •  
  • News
  • New Years Resolutions and/or goals follow up
    • Any additions or updates?
    • I'm off to a good start on my book reading. I have three books in progress at the moment.
      • John Grisham - Rogue Lawyer
      • Matt Dixon - The Well Built Triathlete
      • Deena Kastor - Let Your Mind Run

YouTube Video of the Week is sponsored by Rudy Project. Rudy Project has the helmets, glasses and gear to help you ride safe and look great. Use code MHE30 to get 30% off your full price items.

YouTube Video of the Week: 

Solos Smart Glasses With Sam Appleton, Kristin Weber, Phil Gaimon

Bill and Rich SOLOS Ride

 

Upcoming Interviews:

  • Bob Seebohar on metabolic efficiency and Birota Foods
  • Ian Murray, head coach at the LA Tri Club, head coach for Team TTS (Triathlon Training Systems), and coach for SlowTwitch to talk about bike handling skills.

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling. Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Happy New Years, everyone! Stay tuned, train informed, and enjoy the endurance journey!

Dec 30, 2018

We have coach, author, five time Kona qualifier, 15 Ironman finisher, podcaster, Debbie Potts with us today. We are going to be discussing two of her books, Life is Not A Race It's a Journey and The Wholeistic Method Manual and Workbook.

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

Thanks to last week's guests pro triathlete Meredith Kessler joining us today to talk about a number of topics. We are talking Kona, IMAZ, being an triathlete mom, but the main thing we are talking about today is the Outspoken: Women In Triathlon Summit. If you missed that interview, go back to episode #157 and check it out.

Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. Go to https://www.riplaces.com/collections/mile-high-endurance for more information.

Debbie Potts has been in the fitness industry for over twenty-five years and a competitive endurance athlete for twenty years. Along her journey, she has accomplished many goals including being nominated as one of the top one hundred best trainers in the U.S. by Men's Journal in 2004 and 2005 as well as participating in fifteen Ironman Triathlons - five of them were the Hawaii World Ironman Championship. Debbie has owned and operated her own fitness studio in Bellevue Washington since 2010 to offer an "all in one" fitness studio - now including The WHOLESTIC Method Nutritional Therapy program to transform the WHOLE person from the inside out. Let's get into the interview now with Debbie Potts.

 

Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use code MHE150 to save $150.

 

Topics:

  • Triathlon Trivia on Adrenal Dysfunction and Fatigue
    1. Which of the following are terms is NOT used to refer to problems with the adrenal gland
      1. Adrenal dysfunction
      2. Adrenal insufficiency
      3. Addison's disease
      4. Hypoadrenia - Adrenal fatigue is a pseudoscientific diagnosis believed in alternative medicine to be the state when adrenal glands are exhausted and unable to produce adequate quantities of hormones, primarily the glucocorticoid cortisol, due to chronic stress or infections.
      5. Hyponatremia - As a result of low sodium, the amount of water in your body rises and causes your cells to swell. ... Your blood sodium level is normal if it’s 135 to 145 milliequivalents per liter (mEq/L)

     

    1. Which of the following is NOT a common cause of Adrenal fatigue include (from Bulletproof)
      1. Poor diet
      2. Lack of sleep
      3. Working too hard
      4. Emotional trauma
      5. Physical trauma
      6. Lack of exercise
      7. Too much exercise
      8. Mold exposure

     

    1. Which of the following is NOT a sign of adrenal dysfunction (from Mayo Clinic)
      1. Fatigue
      2. Body aches
      3. Unexplained weigh loss
      4. High blood pressure
      5. Low blood pressure
      6. Light Headedness
      7. Loss of body hair
      8. Skin discoloration
  • News
  • New Years Resolutions
    • Colin O'Brady - 33 years old, 54 days, 930 miles across Antarctica; with Louis Rudd; 400 pound sled; 7000 calories per day
    • Read 12 books
    • 52 weeks of strength training
    • Something epic and new

YouTube Video of the Week is sponsored by Rudy Project. Rudy Project has the helmets, glasses and gear to help you ride safe and look great. Use code MHE30 to get 30% off your full price items.

YouTube Video of the Week

Global Triathlon Network - New Years Resolutions from Pro Triathletes for 2018

  • Linsey Corbin
  • Lionel Sanders
  • Fredrick Van Lierde
  • Tim Reed
  • Matt Russell

 

Colin O'Brady - Colin O'Brady defies the 'impossible' with first-ever solo trek across Antarctica

 

Upcoming Interviews:

  • Scott Fliegelman of Solos Wearables
  • Bob Seebohar on metabolic efficiency and Birota Foods

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling. Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.

Happy New Years, everyone! Stay tuned, train informed, and enjoy the endurance journey!

 

 

 

Dec 23, 2018

 

We have pro triathlete Meredith Kessler joining us today to talk about a number of topics. We are talking Kona, IMAZ, being an triathlete mom, but the main thing we are talking about today is the Outspoken: Women In Triathlon Summit.  

Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD hemp extract that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant and effective anti-inflammatory. WADA and USADA legal. Used by world class professional athletes. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. If you have been sitting on the sidelines waiting to see what happens with the Farm Bill legislation, we have news to share with you a little later in the show.

Thanks to last week's guests Tim Yount and Nick Koppin on the topic of the USAT ranking system, current criteria for qualifying for USAT Nationals and ITU AG Worlds. If you missed that interview, go back to episode #156 and check it out.

Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. These are a great Christmas stocking idea for your endurance athlete. Go to https://www.riplaces.com/collections/mile-high-endurance for more information.

Keeping perspective. This post from Meredith Kessler to her son Mak after a rough day at the office in Kona was the original inspiration to have Meredith back on the show. Part of being a good athlete is keeping perspective. There are races that go well and races that don't.

"Dear Mak: Sometimes cherished dreams come true and other times they repeatedly slip away. This picture symbolizes both. You and your dad are my most sacred dream while a dream of a quality race with gusto in Kona fell yet again by the wayside. Today your mom couldn’t finish what I started. It was not my best nor proudest moment in sport.

While this may continue to haunt me, as Kona usually does, I will keep learning, growing and recalibrating from it all. On repeat! And always relentlessly hug you in between 🤗

One thing that I will always ask of you is to celebrate the highs in your life and shake off the lows as fast as you can. Feel a little though NEVER dwell - regardless of how many times your dreams are crushed. Be gracious in defeat whether that is by your competitors or by something that you can’t seem to prevail over.

Find peace and gratitude in your tribe, your inner circle and the people that know, love and support you through the rollercoaster of life! Say your please and thank you’s and never let anyone or anything steal your light or break your stride 👊🏽💙

The journey can be hard sometimes. Perplexing. Demanding. Maddening. Chaotic. Sad. The journey can also be amazing and fulfilling most of the time. Loving. Fun. Enriching. Happy. AND...as a great friend once told me: the journey is far more important than the outcome. You ARE my journey and the best outcome of my life. Now let’s move forward and have a fun vacation! Love, MOM" 

Being able to handle success and failure, being able to balance all of the demands of being a mom and athlete, building your brand and building your body, and being a great ambassador and role model….here is Meredith Kessler.eing a mom and athlete, eing a mom and athlete, building your brand and building your body, and being a great ambassador and role model….here is Meredith Kessler.

Welcome back. Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. If you are looking for a premium gift for your endurance athlete for the holidays, this is that item. Use code MHE150 to save $150.

Topics:

Where is the 2018 Version of the Farm Bill?

Earlier this week, the conference committee - a committee convened to reconcile differences between House and Senate versions of the bill - issued its final report and reconciled version of the Agricultural Improvement Act of 2018 - otherwise known as the 2018 version of the Farm Bill (the "Farm Bill"). In quick succession, the Senate and the House then approved the the Farm Bill, and we now wait with bated breath for the President's anticipated signature. Final approval is expected imminently.

What Does the Farm Bill Practically Do?

Perhaps the greatest impact of the Farm Bill is the galvanization of momentum across the board and throughout the supply chain and ancillary stakeholders:

-      Providing comfort to retailers in bringing products to retail shelves en masse;

-      Providing comfort to banks, payment processors, insurers to provide services to hemp industry stakeholders 

-      Encourage investment and infusions of capital into businesses and infrastructure for both fiber-, seed- and oil-based uses of hemp;

-      Instigate federal, state and local agencies to act affirmatively to authorize and regulate hemp; and

-      Importantly, quiets any question as to the Drug Enforcement Administration's ("DEA") lack of authority with respect to hemp

What Does the Farm Bill Legally Do?

Once officially signed into law, it is important for us to take a deep breath and celebrate this historic moment and understand the momentous progress the 2018 version of the Farm Bill achieves. Specifically, the Farm Bill serves to clarify and affirm the rightful place of raw hemp as an agricultural commodity, alongside corn and wheat. Notably, these hemp provisions in the Farm Bill state, in part:

  • Hemp is expressly excluded from treatment as "marihuana" under the federal Controlled Substances Act ("CSA");
  • "Hemp" is defined more expansively to include reference to cannabinoids, derivatives and extracts;
  • The U.S. Department of Agriculture (USDA) shall regulate the cultivation of hemp at a federal level and is instructed to implement regulations according to the Farm Bill; 
  • Individual states retain the right to enact legislation and promulgate regulations at the state and local level, subject to approval by USDA;
  • Hemp farmers are specifically authorized to access crop insurance, grants and certifications; 
  • Tribal governments are specifically authorized to cultivate and produce hemp; 
  • Interference with interstate commerce of hemp and hemp products is expressly prohibited; 
  • Controversially, "participation" of felons in hemp programs will be prohibited, though there are specific exemptions and further details likely forthcoming through USDA and state-level rulemaking; 
  • The 2014 version of the Farm Bill is to be repealed after allowing for this transitional period; and
  • The Farm Bill does not affect the Federal Food, Drug and Cosmetic Act, which provides the U.S. Food and Drug Administration ("FDA") authority to regulate permissible ingredients in ingestible products.

Where Do We Go From Here?

At the same time, though the passage of the Farm Bill is incredible news, it is similarly important to remember the work left to be done, which will of course take time - months, if not more than a year - to roll out:

-      USDA must now take the reigns in implementing regulations and/or reviewing and approving state-authorized "plans" for cultivation;

-      There is likely to be a cascade effect at the state level to pass state-level "plans" and implement regulations consistent with the Farm Bill;

-      Attention now turns to FDA with respect to ensuring that hemp-derived cannabinoids - including extracts containing cannabidiol - are to be treated as permissible ingredients; and

-      Resolve bumps in the road that are likely to arise as federal, state and local legislators and regulators work to implement the tenets of the Farm Bill over the coming months and years.

To that end, once we collectively take a moment to deservedly celebrate this momentous occasion, we look forward to rolling up our sleeves and continuing to work alongside hemp industry stakeholders and government officials in ensuring appropriate and sensible regulation at federal, state and local levels. The opportunities many in the industry have long awaited are at the cusp of being realized and this landmark announcement will certainly go down as a seismic policy shift in our nation's history.

HLG Hemp Practice Group

Robert Hoban, David Bush, Patrick Goggin, Garrett Graff, Darren Kaplan, Matthew Smith, Esqs. 

YouTube Video of the Week is sponsored by Rudy Project. Rudy Project has the helmets, glasses and gear to help you ride safe and look great. Use code MHE30 to get 30% off your full price items.

Bill and Rich SOLOS Ride

Upcoming Interviews:

  • Debbie Potts of the Whole Athlete Podcast on Life is not a Race it's a Journey and adrenal fatigue
  • Scott Fliegelman of Solos Wearables
  • Bob Seebohar on metabolic efficiency and Birota Foods

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling. Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.

Happy holidays, everyone! Stay tuned, train informed, and enjoy the endurance journey!

 

 

 

Dec 16, 2018

We have an incredibly informative interview today on the topic of the USAT ranking system, current criteria for qualifying for USAT Nationals and ITU AG Worlds. We are going to be joined by USAT's COO Tim Yount and Rankings Coordinator Nick Koppin.

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

Thanks to last week's guests Todd Carver and Cliff Simms of Specialized's RETUL division. They shared some great insights into how they are using Retul data from thousands of bike fits to shape product development at Specialized. If you missed that interview, go back to episode #155 and check it out.

Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. These are a great Christmas stocking idea for your endurance athlete. Go to https://www.riplaces.com/collections/mile-high-endurance for more information.

I have a couple few friends in my neighborhood who I have been training and racing with for more than a decade. Two in particular, Todd Stockford and Tom Beal. I never have to remind myself to look up the All American rankings, because the moment that the All American list is announced, I get a group text with my neighbor's standings and scores.

 

When my friends and I carpool to races, we talk about the scores and which races someone qualified for Nationals. We'll talk about where Nationals or Worlds is going to be this year or the next. It gives our racing context and purpose.

But there have been things that have been a bit of a mystery to me. Things like how did USAT come up with the decimal score they assigned me during a race? I've generally understood that the people that show up to a race can influence the score that I get, but how? I have an athlete, Amy Miller, who has qualified for Nationals and is very much in capable of achieving All American and Team USA, and I wanted to get the facts for her. So I thought let's get the experts on the show and help all our listeners.

Welcome back. Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. If you are looking for a premium gift for your endurance athlete for the holidays, this is that item. Use code MHE150 to save $150.

Topics:

  • USAT Ranking System
    • Converting a race time into decimal format:   From Nick - we change participants’ times into minutes using a mathematical formula
      • Example 1: a time of 00:49:30.0 would change to 49.5)
      • Example 2: a time of 02:11:08.0 would change to 131.133 – 2x60(hours into minutes) + 11 minutes + 8/60(seconds into minutes)
      • Any time over one hour will take the number of hours and turn that into minutes. Two hours equates to 120 and three hours will equate to 180.
      • This is why the above example has a decimal time of 131.133. 2 hours into minutes - 120 + the 11 additional minutes. and then changing seconds into minutes as well.
    • How are Race Scores Calculated?
      • Our ranking system uses pacesetters to determine a par time for each race. Every race has a unique par time, depending on who has competed. It is important to understand the basic concept behind the ranking scores: scores are calculated as a comparison between an athlete’s race time and the projected time of the best age group athlete in the country (par time). For example, if the par time of a sprint race is 60 minutes, someone who completed the race in 72 minutes would be 20% slower than the best age group athlete, calculated as 1.2 times the par time. However, we do not know who the best age group athlete in the country is – so we estimate his/her performance by creating a Par Time.
      • It would have been possible to give out ranking scores based on these numbers, where the lowest score is best; a score of 1.0 being the best score and all other scores going up from there. This way, it would be easy to see how each athlete’s times compare to the times of others. However, in most sports the higher scores reflect a better performance. It was decided to take the inverse of this number (1/1.2 for this example giving .833333) to achieve this goal. Fractions of “1” are not sufficient, so this number is multiplied by 100 (giving our example athlete a score of 83.3333).

 

There are six steps used to determine race scores:

 

  1. Find all possible pacesetters: Determine which participants received an overall score in the previous year. These participants are considered “pacesetters” in this event. (Note: pacesetters are not athletes who competed in the race the previous year as well as this year. Pacesetters are any athlete who received an overall score based on any three on-road triathlons (2 or more races of any other sport) from the previous year. An overall score tells us what type of performances the athlete generally puts in.  

 

  1. Convert minutes into decimal format: We change participants’ times into minutes so they can work in the mathematical formula (example: a time of 00:49:30.0 would change to 49.5) (example: a time of 02:11:08.0 would change to 131.133 – 2x60(hours into minutes) + 11 minutes + 8/60(seconds into minutes)

 

  1. Find each pacesetter’s calculated time: This is done by multiplying each participant’s time in minutes by their pacesetter score (final score from previous year) then dividing that by 100 (this removes a certain percentage of their time). This tells us how quickly an athlete that is ranked at a 100 could have completed the course.

 

  1. Remove top and bottom 20% of calculated times: Drop the top 20% & bottom 20% of calculated times. This removes any extraordinarily great performances (a pacesetter significantly outperforms their previous year pacesetter ranking) and extraordinarily poor performances (causes could be a flat tire or dehydration for example).

 

  1. Determine Par Time: Average the remaining 60% of calculated times to come up with the “par time.” We are interested in the “par time” as this is what all of the participants’ times will be compared to when calculating their individual rankings. Competitors are actually racing against the “par time” as far as scoring is concerned.

 

  1. Determine each participant’s race score: Divide each participant’s (decimal) finish time by the par time, invert and multiply by 100. (For example: assume a participant had a finish time of 49.5 and Par Time was set at 45 minutes Original Score: 49.5/45 = 1.1 Inverted Score: 1/1.1 = .909090 Race Score: .909090*100 = 90.9090

 

  1. Races with 2, 3, and 4 pacesetters, do not have any pacesetters removed from the par time calculation. It is not until you reach 5 pacesetters that we will begin to remove the top and bottom 20%. We do not want to remove pacesetters when there are too few and we can't get a grasp on their performances by removing them. 

 

8.For women, they then get a gender graded adjustment of 10%.

 

  • Triathlon Trivia - qualifying for ITU Worlds and Team USA
    • What percentile to you need to rank in a:s
      • Local - 15%
      • State - 25%
      • Region - 35%
    • True or False: You don't have to compete at AG Nationals to qualify for Worlds and Team USA
    • The first ___ of the top ___ All American in each AG can earn a spot to Worlds and Team USA
    • True or False: A collegiate athlete can qualify for AG Nationals at NCAA or Club Nationals

 News

 

YouTube Video of the Week is sponsored by Rudy Project. Rudy Project has the helmets, glasses and gear to help you ride safe and look great. Use code MHE30 to get 30% off your full price items.  2018 Age Group National Championships Highlight Video

Upcoming Interviews:

  • Debbie Potts of the Whole Athlete Podcast on Life is not a Race it's a Journey and adrenal fatigue
  • Professional triathlete Meredith is the keynote speaker at Outspoken Women in Triathlon Summit Nov. 30 to Dec. 2
  • Scott Fliegelman of Solos Wearables
  • Bob Seebohar on metabolic efficiency and Birota Foods

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling. Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.

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

Dec 9, 2018

We have a new interview with Todd Carver and Cliff Simms of Specialized's RETUL division. We are going to talk about the trends they see in the industry and how they see it shaping the future of cycling and cycling products. Hopefully you heard last week's interview on "The RETUL Story" - our version of How This Was Built. If you missed it, you can go back to episode #154 to check it out.

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

Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. These are a great Christmas stocking idea for your endurance athlete. Go to https://www.riplaces.com/collections/mile-high-endurance for more information.

Last week we spoke to the three founders of RETUL about the story of the company, how the three found each other, how they leveraged their unique skills, and how they navigated their way to success.

This week we shift gears a little, shifting from a discussion of the past to a vision of the future. We want to know what trends they are seeing in the industry? What are some of the products innovations that Specialized is developing? What is driving e-bike growth? Are there any secret products that they are working on that we can learn about first?

Let's get into the interview with Cliff Simms and Todd "TC" Carver.

Welcome back. Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. If you are looking for a premium gift for your endurance athlete for the holidays, this is that item. Use code MHE150 to save $150.

  • News

Articles on 303 Triathlon:

 

  • Triathlon Trivia
    • E Bike Statistics
      1. How many e-bikes sold in 2017 world wide? 3.4 million, 34 million 340 million

 

About 34 million ebikes were sold worldwide in 2017 From <https://money.cnn.com/2018/01/17/technology/ebikes-electric-bikes/index.html>

  1. In 2017, the U.S. market grew to 163k, 263k of 563k?

 

263,000 bikes, a 25% gain from the prior year. From <https://money.cnn.com/2018/01/17/technology/ebikes-electric-bikes/index.html>

  1. Of the 263K, how many were imported to the US? 15K, 115K or 215K?

2017’s tally north of 263,000, a new record for the market. Of that number, 215,000 were believed to have been imported into the USA during the year, with a further 15,000 thought to have been built domestically by various assemblers. From <https://cyclingindustry.news/number-of-usa-electric-bike-importers-jumps-440-year-on-year-suggests-industry-analyst/>

YouTube Video of the Week is sponsored by Rudy Project. Rudy Project has the helmets, glasses and gear to help you ride safe and look great. Use code MHE30 to get 30% off your full price items. 

YouTube Video of the Week - Underground Bicycle Parking Systems in Japan

Upcoming Interviews:

  • Tim Yount and Nick Koppin on the USAT Point System and qualifying for Worlds
  • Debbie Potts of the Whole Athlete Podcast on Life is not a Race it's a Journey and adrenal fatigue
  • Professional triathlete Meredith is the keynote speaker at Outspoken Women in Triathlon Summit Nov. 30 to Dec. 2
  • Scott Fliegelman of Solos Wearables
  • Bob Seebohar on metabolic efficiency and Birota Foods

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling. Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.

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

 

 

Dec 2, 2018

Our guests this week are the founders of RETUL, Todd Carver, Cliff Simms and Franko Vatterott. We are going to talk about how RETUL has been helping athlete's be more comfortable and get the most performance out of their body and bike through a precise fit.   Hopefully you saw the teaser video we posted on social media this week.

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

Thanks to last week's guest Alain Lambert, the Chairman of Haute Route North America, for joining us to talk about what professional cycling experience they offer. If you haven't heard the interview, go back and listen to episode #153.

Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. These are a great Christmas stocking idea for your endurance athlete. Go to https://www.riplaces.com/collections/mile-high-endurance for more information.

In 2007, three partners came together to take bike fitting to another level. Cliff Simms was a medical device engineer who had come up with a prototype of the 3-D bike fit system and Todd Carver was a bike racer and bike fit expert who knew how to apply the technology to help cyclists get the most out of their body and bike performance. Franko Vatterott was the third partner who was selling high altitude tents at the time, but knew how to market and sell the ground breaking 3-D fit technology.

Their business plan intended to bring the system to market, make it the most in-demand and respected bike fitting system, and then eventually sell it to a major bicycle company. In September of 2012, the trio sold RETUL to Specialized and now Todd Carver is the Head of Human Performance at Specialized and Cliff Simms is the Head of the RETUL division. Franko Vatterott is the Founder of The Human Interest Group, agency for developing brands and partnerships like RETUL, Sansego and others.

Welcome back. Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. If you are looking for a premium gift for your endurance athlete for the holidays, this is that item. Use code MHE150 to save $150.

A Case for Zone 1 - by Laura Marcoux

https://d3multisport.com/d3-university/article/a-case-for-zone-1

 

Based on article in the International Journal of Sports Physiology and Performance

 

Purpose:

To describe training loads during an Ironman training program based on intensity zones and observe training–performance relationships.

Methods:

Nine triathletes completed a program with the same periodization model aiming at participation in the same Ironman event. Before and during the study, subjects performed ramp-protocol tests, running, and cycling to determine aerobic (AeT) and anaerobic thresholds (AnT) through gas-exchange analysis. For swimming, subjects performed a graded lactate test to determine AeT and AnT. Training was subsequently controlled by heart rate (HR) during each training session over 18 wk. Training and the competition were both quantified based on the cumulative time spent in 3 intensity zones: zone 1 (low intensity; <AeT), zone 2 (moderate intensity; between AeT and AnT), and zone 3 (high intensity; >AnT).

Results:

Most of training time was spent in zone 1 (68% ± 14%), whereas the Ironman competition was primarily performed in zone 2 (59% ± 22%). Significant inverse correlations were found between both total training time and training time in zone 1 vs performance time in competition (r = –.69 and –.92, respectively). In contrast, there was a moderate positive correlation between total training time in zone 2 and performance time in competition (r = .53) and a strong positive correlation between percentage of total training time in zone 2 and performance time in competition (r = .94).

Conclusions:

While athletes perform with HR mainly in zone 2, better performances are associated with more training time spent in zone 1. A high amount of cycling training in zone 2 may contribute to poorer overall performance.

 

If the Bike Fits:

RETUL bike fits measure angle and motion distance within the accuracy of A) Centimeter; B) Millimeter; C) Micrometer

RETUL fits include digital measurements for A) Bike; B) Saddle; C) Foot beds; D) Helmets; E) All Above; F) A-C

True or False, RETUL Match captures your measurements with sub-millimeter accuracy for capturing foot size, arch height, and different body segment lengths

 

A Case for Zone 1:

The article "A Case for Zone One and it's foundational article in the International Journal of Sports Physiology and Performance is based on A) 3 training zones; B) 5 training zones, or C) 7 training zones?

True or False - Training below Aerobic Threshold (AeT) is most effective when paired with minimal training above Anaerobic Threshold (AnT)?

Doing the majority of your training below Aerobic Threshold showed a statistically significant improvement for subject athletes competing Ironman at A) Below Aerobic Threshold; B) Above AeT, but below AnT; C) Above AnT

 

YouTube Video of the Week is sponsored by Rudy Project. Rudy Project has the helmets, glasses and gear to help you ride safe and look great. Use code MHE30 to get 30% off your full price items. 

 

Specialized Body Geometry Fit

 

Upcoming Interviews:

  • Tim Yount on the USAT Point System and qualifying for Worlds
  • Debbie Potts of the Whole Athlete Podcast on Life is not a Race it's a Journey and adrenal fatigue
  • Professional triathlete Meredith is the keynote speaker at Outspoken Women in Triathlon Summit Nov. 30 to Dec. 2
  • Scott Fliegelman of Solos Wearables

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling. Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

 

There are two articles on 303Cycling right now that people should check out.

  • The 10 Commandments of Road Cycling
  • The Science of Being Seen

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.

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

 

 

 

Nov 25, 2018

This week we have Alain Lambert the Chairman of Haute Route North America joining us to talk about what makes these multi-day cycling events so unique. If you saw the teaser video we posted on social media this week, you they offer a pro-cyclist experience in epic locations around the world.

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

Thanks to last week's guests, Olympian, Ironman and mental health advocate, Sarah True for joining us last week. If you haven't heard the interview, go back and listen to episode #152.

Our interview is sponsored by Riplaces. Riplaces are the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is $19.98. For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. These are a great Christmas stocking idea for your loved endurance athlete. Go to https://www.riplaces.com/collections/mile-high-endurance for more information.

The Tour de France began as a marketing gimmick by Henri Desgrange who was editor of a sports newspaper called L'Auto which was targeted to French auto racing enthusiasts. He started to cover cycling and in 1902 an employee suggested a stage bicycle race around France. The first tour was 2400 kilometers to be covered in six stages. It was less intended as an athletic contest as it was an experiment in human endurance limits. Desgrenge promised the steepest mountains, the darkest nights, the most violent winds, the most difficult routes. In that inaugural year, 60 riders started the Tour and 21 finished.

Origin of the name Haute Route, (or the High Route or Mountaineers' Route) is the name given to a route (with several variations) undertaken on foot or by ski touring between Chamonix in France and Zermatt in Switzerland.

The Haute Route’s objective is to deliver an unparalleled 'professional' experience for amateur cyclists. This means not only delivering first class hospitality and event management, but all the key ingredients that make up the culture and experience of professional road racing.

Hundreds of riders every year from all over the world take part in the Haute Route events, and take on the most mythical passes and roads in all of cycling. The attraction of these legendary cols, such as the Ventoux, Alpe d’Huez, Galibier, Tourmalet, Stelvio and Independence Pass cannot be underestimated, but beyond the sporting challenge is another story, a human story that for many is life changing.

What is the Haute Route exactly? The basic facts can be easily stated – the Haute Route cycling events are the world’s most prestigious multi-day cycling events for amateur riders, run over seven or three days, timed and ranked, across the most iconic mountain passes and valleys.

We are fortunate to have the Chairman of Haute Route NA, Alain Lambert join us this week. Let's get into the interview right now.

Welcome back. Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. If you are looking for a premium gift for your endurance athlete for the holidays, this is that item. Use code MHE150 to save $150.

Haute Route:

This is really sounding attractive to me for this coming year. The level of support during the Haute Route is also unique. We ensure that Haute Route riders enjoy an unprecedented level of safety, security and comfort. The Haute Route Cycling Series are undeniably a series of ‘professional’ events, for amateur cyclists!

Marshals ensuring priority right-of-way for riders on course

35 safety, medical, and press motorcycles accompanying the peloton

The Course Director’s vehicle at the front of the race

1 official mid-course vehicle

1 official end-course vehicle, and a ‘broom wagon’ to collect riders if necessary

2 ambulances

A medical support team

A team of professional masseurs at each Event Village

4 to 5 fully staffed refreshment points per stage

4 Mavic mechanical support vehicles

 

Events:

https://www.hauteroute.org/events/middle-east

https://www.hauteroute.org/events/north-america

https://www.hauteroute.org/events/europe

 

Events like Alpe d’Huez, Pyrenees, Ventoux, and the Alps are epic sections most well understood by cyclists in N. America.

 

The Comeback:

Greg LeMond (born June 26, 1961) is an American former professional road racing cyclist who won the Road Race World Championship twice and the Tour de France three times (1986, 1989 and 1990). He is considered by many to be the greatest American cyclist of all time. He is also an entrepreneur and anti-doping advocate.

 

In the book The Comeback, written by Daniel De Vise, there are some incredible things about Greg LeMond, his childhood, his career and the stories of his epic races against riders like Frenchman Laurent Fignon. was born in Lakewood, California,[3] and raised in ranch country on the eastern slopes of the Sierra Nevada mountain range, near Reno.

 

He was a victim of sexual abuse from a male neighbor and friend of the family. In the middle of his cycling career, he was nearly mortally injured in a hunting accident. Page 155 highlights.

 

The Comeback Cycling Trivia (closest to gets a point)

What do you think Greg LeMond's Vo2 Max was? Page 174

What was LeMond's peak cycling salary from a team? Page 180

What year did the first tri bars were used in the Tour? Page 193

Did the Tour ever end with an individual time trial? Page 218

What year did EPO show up in the Tour? Page 251

What year were the first carbon bikes come on the scene in the Tour? Page 255

How much influence does the tour have on bike purchasing trends in the US? Page 278

 

When did mechanical doping show up in the Tour? Page 323

Ironman Arizona:

  • Pre race interview with Meredith Kessler
  • Smile Train
  • Solos
  • Steph is now an Ironman!
  • Pro results

 Cyber Monday Deals:

  • Solos
  • Optic Nerve
  • Dcurve
  • Feedback Sports
  • Coeur
  • Blue
  • Ikor

YouTube Video of the Week is sponsored by Rudy Project. Rudy Project has the helmets, glasses and gear to help you ride safe and look great. Use code MHE30 to get 30% off your full price items. 

Haute Route - Climb Higher at Mavic Haute Route Rockies

Bonus NXR Video - NXR 2018

Upcoming Interviews:

  • Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 3D Retul technology and where the product roadmap is heading and how it can help you
  • Professional triathlete Merredith Kessler
  • Tim Yount on the USAT Point System and qualifying for Worlds

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling. Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. We are posting regular videos to the YouTube. Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.

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

 

 

 

 

Nov 18, 2018

This week we have Olympian, Ironman and Advocate, Sarah True as our guest this week.  We got a chance to talk to her in Kona where she rocked up and sealed a 4th place to Daniella Ryf, Lucy Charles and Ann Hauge.  We are going to get to inside scoop on how that race went down plus much, much more.

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

Thanks to last week's guests, Panos Papadiamantis, co-founder of PNOE, which is a mobile metabolic testing device.  Panos explained how it works and what the benefits are for doing the testing in the real world.  There are some great resources on the MHE Resources page.

 If you haven't heard the interview, go back and listen to episode #151.

Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the  MHE logo package.  The regular price for the custom set is $19.98.  For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. These are a great Christmas stocking idea for your loved endurance athlete.  Go to  https://www.riplaces.com/collections/mile-high-endurance for more information.

We met Sarah in Kona and enjoyed her energy and spirit.  We saw her come out of the swim with the first group of female pros.  Later we saw her come into T2 with the first few riders.  Later still we saw her run her way up to 3rd place going into the energy lab. We were stoked thinking we were going to have an American on the podium this year.  All due respect to Switzerland, UK, and Germany - love you guys - USA is due.  On the media stand we got the news that Ann Haug had pulled into 3rd place.  Sarah held onto 4th.  We had all sorts of questions.  Did she go out on the run too fast?  How was her nutrition?  How was the heat affecting her?

About two weeks ago, an article came out from USAT about Sarah "Breaking the Stigma about Mental Health".   We read the article, but we had a ton of questions.  What is her experience in her own words?  How common is depression and anxiety?  How do athlete's experience it?  What are it's causes?  How do women and men deal with it?  What are Sarah's recommendations for those dealing with depression?  We want to ask all of these things of our guest.

Finally, we teased a video mid-week of Sarah at the 2012 London Olympics.  Note that she had not yet married Ben True at this point, so she was racing under her maiden name Sarah Groff.  If you watched the video, you know she came out of T2 in 7th place and battled her way up to running shoulder to shoulder with the other race leaders.  It was an epic and gutsy performance.  If you haven't seen it, make sure you  either find the post on our social media handles or it will be here in the show notes.  What was going on in Sarah's head during the race?  How deep was she going to catch the group?  Was she speeding up or were they slowing down?

Here to answer all of these questions and more is our new show friend, Sarah True!

Welcome back.  Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  If you are looking for a premium gift for your endurance athlete for the holidays, this is that item.  Use code MHE150 to save $150.

  • According to the National Institute of Mental Health, in any given year, an estimated 16.2 million adults in the U.S. experience a major depressive episode. And an estimated 40 million adults live with anxiety disorders.
  • Sarah True’s tips for dealing with depression as an athlete

Seek professional help: People who love you, they want to help, but they don’t have the skills to do so. That is too much pressure on my husband (professional runner Ben True). Talk to a therapist.

  • Back off the training: If you’re physically exhausted from overtraining, your capacity to absorb stressors is limited. Adjust your race and training schedule.
  • But, staying active is important: Because of the hormonal and chemical response to enhance your mood. Find that balance.
  • Communicate with your coach: A good coach will never judge you or use your mental health against you.
  • Reach out for help: I let people close to me know how bad my depression was. This was incredibly hard to verbalize, but once I did, talking about it started to help.
  • Give yourself time: I knew because I’d been through periods in the past, that it was just a matter of time. I knew that it would end. That with some help, I could get through it.

 

Ironman Arizona:

Khem and Rich will be recording next week's episode from Tempe AZ….

  • Khem coaching
  • Beth Hodges James and Team Liza
  • Smile Train

 

Cyber Monday Deals:

  • Solos
  • Optic Nerve
  • Dcurve
  • Feedback Sports
  • Coeur
  • Blue
  • Ikor

YouTube Video of the Week is sponsored by Rudy Project.  Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.

Video of the Week: Women's Triathlon 2012 London Olympics - https://youtu.be/WwPvT-4wPVE

Upcoming Interviews:

  • Don't miss our interview on 303Radio with Kristina Kelkenberg and Julie Bengis from Smile Train
  • Alain Lambert from Haute Route North America
  • Professional triathlete Merredith Kessler
  • Tim Yount on the USAT Point System and qualifying for Worlds
  • Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 3D Retul technology and where the product roadmap is heading and how it can help you

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page

 

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

 

Nov 11, 2018

This week we have Panos Papadiamantis, co-founder of PNOE, a mobile breath analyzer used for cardio pulmonary metabolic testing.  That's a fancy way of saying the it's a mask that you strap over your mouth and nose to measure the gases you exhale and determine the mix of O2 and CO2 to determine how much fat and glycogen your body is burning.  Panos is going to help us understand how it works and what the advantage of a mobile device like PNOE is over testing in a lab.

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

Thanks to last week's guests, Kona competitor, author, coach and podcaster Debbie Potts.  Debbie is the host of the Whole Tri-Athlete podcast.  We met Debbie in Kona and we just had a discussion to talk about her history with the race. If you haven't heard the interview, go back and listen to episode #150.

Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the  MHE logo package.  The regular price for the custom set is $19.98.  For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. These are a great Christmas stocking idea for your loved endurance athlete.  Go to  https://www.riplaces.com/collections/mile-high-endurance for more information.

In endurance sports, he or she who can go fastest from point A to B wins, right?  The operative word in that sentence is 'endurance'.  If we're talking about an event of greater than 2 hours and you are truly racing, you are using a limited energy resource of carbohydrate, which is stored as glycogen in your muscles and liver.

Just like you wouldn't start a road trip without knowing how much gas you have in the tank or what your gas mileage is, you want to know at what rate you burn glycogen.  Don't guess.  You will burn glycogen at an increasing rate at increasing intensities.  You want to know either when you are going to run out, or what amount of carbohydrate you need to consume to not run out.

Panos Papadiamantis has some pretty impressive degrees and has a great accent.  Let's get into the interview and we'll chat about it a bit when we come back.

Welcome back.  Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  If you are looking for a premium gift for your endurance athlete for the holidays, this is that item.  Use code MHE150 to save $150.

PNOE:

Bill and Khem, did you guys see people doing demos of PNOE in Kona?  It really turned heads in Kona.  I can only imagine how many heads would turn if someone saw me running down the street here in Highlands Ranch.

 

It will be interesting to see what coaches offer PNOE here.  We're going to have Bob Seebohar back on the show in a few weeks to talk about Birota Foods and we'll have to ask him if he's considering picking up a unit.  I can think of a number of places that would offer something like this - CU Sports Medicine and Resilience Code in Inverness.

 

We have some great content that we've put on the MHE website and in the show notes.  Navigate to MHE>Content>Resources and scroll to Metabolic Testing.  We'll have a sample report as well as a number of video resources for PNOE.  You will want to check out the report for sure as it goes into some of the concepts that we have discussed with Dr. Inigo San Milan, Olympian Jim Galanes and Bob Seebohar.  Specifically what muscle fiber types are used in various degrees of intensity, how that translates into breath rate and fuel sources, and nutrition recommendations to improve metabolic efficiency and promote fat as a substrate source.

 

Bob Seebohar and eNRG Metabolic test; before and after data comparison; information on carbohydrate calorie in common products

  • Key dates: test 1 June 6; test 2 July 26 (7 weeks)
  • Metabolic exchange rate - the rate (running pace in this case) at which the runner starts burning more carbohydrate than fat
    • Test 1 - 9:23 pace & HR of 151
    • Test 2 - 8:27 pace & HR of 158
  • Percent Carb/Fat
    • Test 1 - 10:20 48/52; 9:50 49/51; 9:23 50/50
    • Test 2 - 10:20 37/63; 9:50 40/60; 9:23 41/59
  • Carb Calories per Hour
    • Test 1 - 9:23 pace = 480; 8:34 pace = 591
    • Test 2 - 9:23 pace = 352; 8:34 pace = 455
  • Note that this was done over a 7 week period.

Ironman Arizona:

Khem and Rich will be recording next week's episode from Tempe AZ….

  • Khem coaching
  • Beth Hodges James and Team Liza
  • Smile Train

Cyber Monday Deals:

  • Solos
  • Optic Nerve
  • Dcurve
  • Feedback Sports
  • Coeur
  • Blue
  • Ikor

YouTube Video of the Week is sponsored by Rudy Project.  Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.

PNOE 101 "Make Every Breath Count" - https://www.youtube.com/watch?v=pxYvOwXGob4

 

Upcoming Interviews:

  • Professional triathlete Sarah True to talk about her 4th place performance at IM World Championship
  • Professional triathlete Merredith Kessler
  • Tim Yount on the USAT Point System and qualifying for Worlds
  • Kristina Kelkenberg and Julie Bengis from Smile Train

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

 We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  

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

 

 

Nov 4, 2018

What sacrifices does it take to qualify for Kona?  We are going to ask this week's guest.  Our interview this week is with five time Kona competitor, author, coach and podcaster Debbie Potts.  Debbie is the host of the Whole Tri-Athlete podcast.  We met Debbie in Kona and we just had a discussion to talk about her history with the race, what it's like to qualify for Kona 5 times and what it's like covering the race as a podcaster.  She also asks me some questions about some of the interviews with pros and age groupers and we'll get into a bit of that.

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

Thanks to last week's guests, former pro triathlete, Olympian, PhD and author Joanna Zeiger.  Joanna shared her latest research on cannabis and endurance athletes.  If you haven't heard the interview, go back and listen to episode #149.

Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance

Debbie Potts has been in the fitness industry for over twenty-five years and a competitive endurance athlete for twenty years. Along her journey, she has accomplished many goals including being nominated as one of the top one hundred best trainers in the U.S. by Men's Journal in 2004 and 2005 as well as participating in fifteen Ironman Triathlons - five of them were the Hawaii World Ironman Championship. Debbie has owned and operated her own fitness studio in Bellevue Washington since 2010 to offer an "all in one" fitness studio - now including The WHOLESTIC Method Nutritional Therapy program to transform the WHOLE person from the inside out.

 

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

Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.

HS Cross Country scene. States across the county are having their championships right now.

What happens to the teams and individuals that perform the best at State championships? http://www.runnerspace.com/NXN

How you can follow this exciting sport? https://www.milesplit.com/

YouTube Video of the Week is sponsored by Rudy Project.  Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.

Colorado State XC HS Championship on MHE YouTube - 2018 Colorado State XC Championship

Debbie Potts and the wholistic method - The WHOLESTIC Method

 

Upcoming Interviews:

  • Panos Papadiamantis about http://www.mypnoe.com/ the first field use metabolic breath analysis device
  • Professional triathlete Sarah True to talk about her 4th place performance at IM World Championship 
  • Professional triathlete Merredith Kessler
  • Debbie Potts on Life is Not A Race, It's a Journey

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

303Radio Interviews coming up:

  • Kristina Kelkenberg from Smile Train

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

 

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

Oct 28, 2018

Our interview this week is with former pro triathlete, Olympian, PhD and author Joanna Zeiger. Joanna has been a previous guest where we spoke to her about her book The Champion's Mindset and her coaching project Training Away Chronic Pain.  After years of pain management and university research, Joanna shares her latest research on cannabis and endurance athletes. We thought it would be good to get the perspective of an athlete and researcher of this caliber.

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

Thanks to last week's guests, Billy "The Kid" Edwards who joins us to talk about the https://www.sostriathlon.com/.  Reminder that registration opens on Halloween evening at midnight ET.  If you haven't heard the interview, go back and listen to episode #148.

Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance

Let's get into the interview now with Joanna Zeiger, PhD.  We'll give her a proper introduction as we get into the conversation.  Here's Joanna Zeiger.

Welcome back.  Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.

This topic is a bit of a challenge for me for similar reasons that Joanna gave: it's potentially controversial, there's some reputation risk, but I genuinely believe in what CBD can do to help with inflammation, recovery, anxiety and athletic performance.  Joanna mentioned the details about the survey.  We've included the link on the headline on the home page of MHE and it's also in the show notes at Athlete PEACE Survey - https://www.surveygizmo.com/s3/4539059/The-Athlete-PEACE-Survey

 

 It's also a topic that is attracting lots of attention, so I'm glad we are pulling together some information and education.  We've gathered some articles for you and we've put them on the MHE Resources page in the Wellness section :

https://ufc.usada.org/cbd-in-2018-four-questions-answered/

  • Regardless of individual state laws regarding legalized medical and recreational marijuana or the anti-doping rules of sport, all cannabinoids, including CBD, remain illegal as Schedule I substances under the U.S. Federal Controlled Substances Act.
  • THC, which is the psychoactive component of marijuana, cannabis, and hashish, is subject to a urinary reporting threshold of 150 ng/mL.
  • Respiratory conditions, such as lung cysts, chronic bronchitis, and lung cancer, have all been linked to the inhalation of marijuana smoke.

https://www.fundacion-canna.es/en/full-spectrum-cannabis-extracts-vs-cbd-isolate

  • In hemp THC is a minor constituent and appears only in trace amounts under 0.3% by dry weight, as required by the U.S. government for hemp products. THC mimics the action of anandamide, a neurotransmitter naturally produced in the human body, and binds to CB1 receptors in the endocannabinoid system found mostly in the brain. The extremely low levels of THC in hemp make hemp oil non-psychoactive and safe for all ages to use.

https://www.marijuanabreak.com/cbd-isolate-vs-full-spectrum-oil

https://weedmaps.com/learn/cannabis-and-your-body/thc-vs-cbd/

Cannabidiol as an Emergent Therapeutic Strategy for Lessening the Impact of Inflammation on Oxidative Stress

  • National Center for Biotechnology Information, U.S. National Library of Medicine
  • This review discusses recent studies suggesting that cannabidiol may have utility in treating a number of human diseases and disorders now known to involve activation of the immune system and associated oxidative stress, as a contributor to their etiology and progression. These include rheumatoid arthritis, types I and II diabetes, atherosclerosis, Alzheimer’s disease, hypertension, the metabolic syndrome, ischemia-reperfusion injury, depression, and neuropathic pain.

World Health Organization: Evaluation of Cannabidiol

  • This report has been drafted under the responsibility of the WHO Secretariat, Department of Essential Medicines and Health Products, Teams of Innovation, Access and Use and Policy, Governance and Knowledge.
  • CBD has been demonstrated as an effective treatment of epilepsy in several clinical trials, with

one pure CBD product (Epidiolex®) currently in Phase III trials. There is also preliminaryevidence that CBD may be a useful treatment for a number of other medical conditions. 

Thank you Joanna for taking time to share your information with us.  

I did check a couple of relative facts about iKOR, which is the hemp extract CBD that I take and thought I'd share some of those for context:

  1. iKOR IS as full spectrum product and is not pure CBD.
  2. iKOR receives reports from their manufacturing partner for each batch of product that they receive.  Every batch so far has come back at zero % THC.

Link to the Athlete PEACE Survey - https://www.surveygizmo.com/s3/4539059/The-Athlete-PEACE-Survey up on the website

YouTube Video of the Week is sponsored by Rudy Project.  Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.

Greg Welch interviewing Joanna Zeiger after her 2008 win at the Ironman 70.3 World Championship

Pro Interview:Joanna Zeiger

 

Upcoming Interviews:

  • Coach Debbie Potts and host of The Whole Tri-Athlete
  • Professional triathlete Sarah True to talk about her 4th place performance at IM World Championship
  • Panos Papadiamantis about PNOE, the first field use metabolic breath analysis device
  • Professional triathlete Merredith Kessler

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

303Radio Interviews coming up:

  • Professional cyclist Tommy Danielson
  • Professional cyclist Tyler Hamilton

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

 

Oct 21, 2018

Our interview this week is with coach Billy "The Kid" Edwards who joins us to talk about the https://www.sostriathlon.com/ .  A few weeks ago we had a discussion about whether athletes preferred the standard distance and sequence triathlon races, or if they preferred the less standard races - races that are more unique and creative.  Well SOS fits the bill of the later for sure.  The SOS is an eight stage triathlon held in New Paltz, NY every September. Consistently ranked among the best adventure triathlons in the world, and among the most scenic, the SOS has become so popular the event sells out in minutes.

Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.  There is also a great video of Tim Don on their website that you'll want to check out.  Speaking of Kona and Tim, you will see Tim Don wearing the iKOR logo on his kit in Kona this year.

Thanks to last week's guests, Matt Chrabot and Jon Robichaud.  If you haven't heard the interview, go back and listen to episode #147.

Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance

Let's get into the interview now with Billy "The Kid" Edwards.  Billy coaches the United States Naval Academy Triathlon Team.  He has been coaching the Navy Club sport since 2008.  Billy also coaches and consults competitive and beginner triathletes all over the country. His professional coaching background includes USA Triathlon and USA cycling certifications.  As a Marine infantry officer, Billy spent much of his time getting his Marines mentally and physically prepared for their tasks in battle similar to prepping athletes for races and meets.  Billy believes in consistency in every aspect of life in order to become a better athlete. Sports should become not just a hobby but a positively integrated aspect of your life. He also considers triathlon much more than swim, bike, and run.  It is the obstacles in your life, in your training, and then on race day that you have to learn to mentally, emotionally, and physically hurdle on the way to your goals.  http://billythekidtriathlete.com/coaching/

Welcome back.  Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.

https://www.sostriathlon.com/

The SOS is an eight stage triathlon held in New Paltz, NY every September. Consistently ranked among the best adventure triathlons in the world, and among the most scenic, the SOS has become so popular the event sells out in minutes.

 

Fewer than 200 athletes get to compete each year on the scenic highways circling the northern ridge of the Shawangunk Mountain Range and through Minnewaska State Park for a combination run/swim journey through some of America's most beautiful cross-country trails and spring fed lakes.

 

https://www.sostriathlon.com/course

 

Registration Opens: Halloween at Midnight, Nov 1 @ 12:00am ET / Oct 31 @ 9:00pm PT

Race Date: September 8, 2019, Start Time: 7AM

 

Kona Recap

  • Male Pros
  • Female Pros
  • Winner of the Hawaiian dish contest - hillary host; gretchen shiflet
  • Marcus ____ who lost 250 pounds
  • AJ Johnson and his friend Joe
  • Erich Maser and Matt Smith
  • Patrick Lange’s manager Jan Sibbersen also raced and set a new swim course best with a time of 46:30
  • Kyle and Brent Pease became just the second special team to ever finish.The last team to do so was Dick and Rick Hoyt in 1999.
  • Liz McTernan (GBR) became the second female hand cyclist to ever finish Kona and now also holds fastest time for female hand cyclists (14:21:13)
  • Hiromu Inada (Japan) at 85 and 11 months became the oldest competitor to ever finish an IRONMAN

Instead of a YouTube Video of the week, I have the Social Media post of the week.  The following from Meredith Kessler's FB

 

Dear Mak: Sometimes cherished dreams come true and other times they repeatedly slip away. This picture symbolizes both. You and your dad are my most sacred dream while a dream of a quality race with gusto in Kona fell yet again by the wayside. Today your mom couldn’t finish what I started. It was not my best nor proudest moment in sport.

While this may continue to haunt me, as Kona usually does, I will keep learning, growing and recalibrating from it all. On repeat! And always relentlessly hug you in between 🤗

One thing that I will always ask of you is to celebrate the highs in your life and shake off the lows as fast as you can. Feel a little though NEVER dwell - regardless of how many times your dreams are crushed. Be gracious in defeat whether that is by your competitors or by something that you can’t seem to prevail over.

Find peace and gratitude in your tribe, your inner circle and the people that know, love and support you through the rollercoaster of life! Say your please and thank you’s and never let anyone or anything steal your light or break your stride 👊🏽💙

The journey can be hard sometimes. Perplexing. Demanding. Maddening. Chaotic. Sad. The journey can also be amazing and fulfilling most of the time. Loving. Fun. Enriching. Happy. AND...as a great friend once told me: the journey is far more important than the outcome. You ARE my journey and the best outcome of my life. Now let’s move forward and have a fun vacation! Love, MOM

Upcoming Interviews:

  • Retired professional triathlete and Olympian Joanna Zeiger, PhD to follow up on previous discussions about the Champion's Mindset and Training Away Pain.  She is doing s research on CBD and THC and endurance training and performance. 
  • Coach Debbie Potts and host of The Whole Tri-Athlete
  • Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 3D Retul technology and where the product roadmap is heading and how it can help you.
  • Sarah True to talk about her 4th place performance at IM World Championship

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

Oct 14, 2018

Welcome to our Kona coverage!  We have two guests this week.  Professional triathlete Matt Chrabot and iKOR Chief Marketing Officer Jon Robichaud.  Be sure to check out the YouTube version of the podcast.

https://www.youtube.com/channel/UCHne2K8jsfG3cRdxGooekAA 

Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.  There is also a great video of Tim Don on their website that you'll want to check out.  Speaking of Kona and Tim, you will see Tim Don wearing the iKOR logo on his kit in Kona this year.

Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance

 

Oct 7, 2018

Our interview this week is with ultrarunner and author Brian Burk.  Brian is joining us to talk about his latest book 26.2 Tips to run your best Marathon.  If you've been listening to the podcast for a while, you may recall Brian joining us in February of 2017 to talk about his fiction book, Running To Leadville.  If you are curious to hear that interview you can find episode #61.  You can listen to all of the MHE episodes by going to the MHE website and clicking on the "Interviews" menu.  All of the shows for the years 2016, 17 and 18 are listed in date order.

Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.  There is also a great video of Tim Don on their website that you'll want to check out.  Speaking of Kona and Tim, you will see Tim Don wearing the iKOR logo on his kit in Kona this year.

Thanks to last week's guest, Coach Jim Vance on how he uses Today'sPlan and data to build athlete performance and confidence.  Author of Triathlete Science, Triathlon 2.0 and Running with Power.  Coach of athletes such as Ben Kanute with great success.  If you haven't heard the interview, go back and listen to episode #145.

 

Listener question:

Janyne Kizer wrote in: What would be really cool is if the software imported the weather for the time/location of our workout. That way both athlete and coach could see that it was 1000% humidity and that's why the heart rate was so high, etc.

 

In the interview Jim had explained that you can enable the calendar view to display the weather for the day on the calendar where the athlete trains.  It actually uses the lat/long of the gps files that are being uploaded.  On the calendar it shows the day's high, low and humidity

I confirmed with Jayne that she was asking for the temperature and humidity at the time of the workout.  We took that question to Benji Marshall of Today'sPlan and he wrote back: We show the temperature at the time of the activity in the bottom left when you open the activity. You can also add the avg, min and max temp in various areas of the platform that you can configure. This is the temperature that is recorded by the head unit at the time of the activity so is prone to being a little off as the head units can record some erroneous data in this regards but generally is quite good. See some screenshots below.  As for humidity I have put in a ticket to have this included as a field in the field select areas of the platform so it too can be added to the view by the user.

Thanks Jim for the interview.  Thank  you Jayne for the question.  Thanks Benji for the response. 

Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance

Brian Burk grew up in Erie, PA.  He and wife (Michele), two wonderful children (Jessica and Anthony) and their dog (Hanna) now live in Virginia Beach.  He served in the US Air Force for 20 years.  Over the last 14 years he's logged over 12,000 miles in a good number of states, and overseas locations like Crete, Iraq, Sicily, Greenland, United Kingdom, and Qatar.

Welcome back.  Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.

 

Brian Burk 26.2 Tips: (bold for elaboration)

  1. Review your race day kit
  2. Do not forget to review the pre-race report instructions
  1. Arrive on location early, but not too early
  2. Find the right starting corral for you
  1. You should feel slightly cold at the start line
  2. Begin your refueling/hydration plan before the gun goes off
  1. Start slow…don't get caught up in the hype
  2. Plan you race and run your plan
  1. Have an aid station plan
  1. Know your goal pace per mile
  2. Have a cheering section
  3. 13.1 - Realize you still have a long way to go
  4. When fighting windy conditions, there is safety in the pack
  1. Cut the corners
  1. Take each mile one at a time
  1. Realize it will be over soon enough
  1. Find the race photographers
  1. Run happy
  1. Understand it will get tough, but it will also get better
  2. High five the little kids and read all the race signs
  3. Identify some landmarks along the way
  4. You're stronger than you think you are
  5. Do not let all your hard work go for nothing
  6. Pacers
  7. Take a great finishing picture - forget the gps watch for just a few seconds
  1. Thank everyone that got you to this point
  1. Enjoy the day

 

Bill - what's the one thing you most look forward to at Kona?

Khem - same question to you.

 

Kona Prep with Daniela Ryf - Kona Prep in Maui with Daniela Ryf

 

Upcoming interviews:

  • Feature one or two of our best interviews from Kona
  • Billy the Kid - SOS Triathlon https://www.sostriathlon.com/
  • Team USA Paratriathlete Allysa Seely
  • Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 3D Retul technology and where the product roadmap is heading and how it can help you.
  • Sarah True

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

Sep 30, 2018

Our interview this week is with Coach Jim Vance, author of Triathlete Science, Triathlon 2.0 and Running with Power.  He coaches athletes such as Ben Kanute with great success.  He is joining us today to talk about how and why he is using Today'sPlan software to quickly analyze athlete performance and how their training is going.

Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.  There is also a great video of Tim Don on their website that you'll want to check out.  Speaking of Kona and Tim, you will see Tim Don wearing the iKOR logo on his kit in Kona this year.

Thanks to last week's guest, Coach Matt Fitzgerald, co-author of 80/20 Triathlon with David Warden. The concept of 80% of training being easy and 20% being moderate to hard is not new.  This book packages what professional endurance athletes and their coaches have been practicing for years.  In addition to laying out good evidence and science, it also provides a lot of practical tools for determining your training  zones and how to put together a training plan that is based on these principles.  If you haven't heard the interview, go back and listen to episode #144.

Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance

Jim Vance is an elite endurance sports coach, author, and sport technology and training consultant based in San Diego, California. He is the personal coach 2016 US Olympic triathlete Ben Kanute.

 

Jim is also the Head Coach for Formula Endurance, a USA Triathlon High Performance Team, focused on developing top junior triathletes, as part of the Olympic Pipeline. Jim is also the Head Varsity Swim Coach at Coronado High School, (where he coached a 2016 All-American swimmer), and has coached elite National Champions, World Championship podium performances, countless Ironman World Championship qualifiers, and been a training consultant for US Olympians. Jim has written two books – Triathlon 2.0 and Run with Power, and co-edited Triathlon Science with best selling training author, Joe Friel.

 

Jim continues to work with new companies bringing technology to the sporting world, as well as athletes all over the world, at all different levels, from beginner to elite, in swimming, cycling, running and triathlon. There are few individuals in the world with the teaching background, elite athlete experience, and coaching experience with elites, amateurs and juniors, as well as knowledge of training, like Jim Vance.

Welcome back.  Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.

Jim Vance Debrief:

One of the Today'sPlan features that Jim Vance described are the RPE of the workout and Subjective Wellness ratings the athlete can provide on a daily basis.  As a coach we can look at all the power files, paces and heart rate levels in a workout and not have insight into how the athlete experienced their workout, their day, and what might be going on that contributed to the power, heart rate and pace.  At a glance, looking at the workout in the calendar I can see the RPE.

 

With one click, I can see the Session Rating recorded by the athlete, the duration rating by the athlete and the intensity.  This is a great way for a coach to know the athletes perception and perspective of the session objective, duration and intensity as it relates to the athlete's goals.  If there's a mis-communication about how the sessions are designed to help the athlete achieve their goals, this is a great way to make that mis-communication visible and get the conversation started if it hasn't happened already.

 

The other insights that can be collected are wellness attributes that can be customized by the coach in terms of what the athlete sees and responds to.  The athlete can complete include:

  • Diet
  • Mood
  • Stress
  • Muscle soreness
  • Sleep quality
  • Fatigue (waking)
  • Fatigue (before)
  • Fatigue (activity)
  • Satisfaction
  • Performance

The coach can also select to make the wellness ratings on the day in the calendar view.  With that feature enabled to be visible, a small yellow star appears and by simply hovering over the star, the coach can see the athlete's perspective on all of those attributes on a daily basis.

When I have my weekly Skype call with my athletes, I ask them about subjective wellness items including stress, fatigue, injury or niggles.  I ask how the workouts are going from their perspective, do they make sense given the goals, etc.  But just like Jim Vance pointed out, athletes tend to forget what they felt like 6 days prior.  Having it recorded daily gives the athlete and the coach data, recorded on the day, of the athlete's subjective sense of what they are experiencing.

http://303triathlon.com/kona-must-dos-by-khem/

Video of the week: Family affair at Ironman Augusta 70.3 Double win

In the News is sponsored by Rudy Project.  Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.

In the news: https://www.teamusa.org/USA-Triathlon/News/Articles-and-Releases/2018/September/24/Womens-NCAA-triathlon-season-gets-underway-with-first-two-Regional-Qualifiers

Upcoming interviews: 

  • Brian Burk author of "Tips to Run Your Best Marathon"
  • Team USA Paratriathlete Allysa Seely
  • Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 3D Retul technology and where the product roadmap is heading and how it can help you.
  • Olympian Sarah True after Kona

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.

We are going to have daily coverage starting October 8th.  Celeb sightings, live coverage, interviews and more.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

 

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

 

 

 

 

Sep 23, 2018

Our interview this week is with Coach Matt Fitzgerald is co-author of 80/20 Triathlon with David Warden. This book packages what professional endurance athletes and their coaches have been practicing for years.  You've heard this concept in dozens of interviews on this podcast starting as far back as former Olympic Nordic Skier Jim Galanes, Dr. Inigo San Milan, and many more.

Welcome to Episode #144 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 coaches Rich Soares and Khem Suthiwan and 303 Chief Bill Plock.  Thanks for joining us for another week of endurance interviews and discussion.

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

Thanks to last week's guest, pro triathlete Andrew Talansky.  Andrew gave us the rare perspective of top pro cyclist who has a top 10 GC finish in the Tour de France and now competing as a professional triathlete at the 70.3 and 140.6 distance.  Andrew has a ton of respect for the pros he competes against and he is slowly earning respect as he has been climbing up the result ladder.  He will be competing at Ironman Louisville in a few short weeks and we are eager to see how he performs there and in 2019.  We hope to see him at the Ironman World Championship in 2019.  If you haven't heard the interview, go back and listen to episode #143.

Speaking of previous guests.  We want to put out a "heal fast" wish to Benji Marshall from Today's Plan. Benji had a fall on his bike earlier this week and broke his collar bone.  His boss, Ben Bowley sent me an email.  Ben really appreciate the follow up and hope Benji heals up quick.

Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance

Cutting-edge research has proven that triathletes and other endurance athletes experience their greatest performance when they do 80 percent of their training at low intensity and the remaining 20 percent at moderate to high intensity. But the vast majority of recreational triathletes are caught in the so-called “moderate-intensity rut,” spending almost half of their time training too hard–harder than the pros. Training harder isn’t smarter; it actually results in low-grade chronic fatigue that prevents recreational athletes from getting the best results. 

In 80/20 Triathlon, Matt Fitzgerald and David Warden lay out the real-world and scientific evidence, offering concrete tips and strategies, along with complete training plans for every distance–Sprint, Olympic, Half-Ironman, and Ironman–to help athletes implement the 80/20 rule of intensity balance. Benefits include reduced fatigue and injury risk, improved fitness, increased motivation, and better race results.

Welcome back.  Our post interview discussion is sponsored by Halo Sport.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.

  • Interview take-aways
    • Use the book to determine your pace, heart rate or power zones for each the swim, bike and run.  You need to be a little careful with swim speed zones.  If you have drastically different speeds without pull buoy, with pull buoy and with paddles, you may throw off your training pace classifications when you use those devices.
    • Set your Speed Zones
      • TrainingPeaks - go into your Account Settings/Zones/Speed-Pace.  Scroll to Swim Speed/Pace and skip the Auto Calculation.  Go to Add Zone and keep adding your Zones 1, 2, X, 3, Y, 4, and 5
      • Today's Plan - go to your Account Settings/Thresholds/Zones.
      • Garmin Connect is stumping me
  • Targeting 80/20 with Garmin Connect, TrainingPeaks, Today's Plan
    • Garmin Connect provides lap by lap pace, but no report that breaks down the percent by pace, power or heart rate zones
    • TrainingPeaks has an activity chart titled "Time In Zone - Speeds" for swimming and it'll pick up your custom zones.
    • My last swim workout was
      • 48% in zones 1-2 (goal for warmup, 6 x 200)
      • 7% in zone x
      • 13% in zone 3 (pull buoy)
      • 14% in zone y (pull buoy with paddles)
      • 12% in zone 4
      • 7% in zone 5 (12 x 25 yrds)
  • Bringing Crazy Back to Triathlon - Khem's Post
    • Are there that many races that are providing unique and creative experiences?  Is that what the triathlete consumer wants?
  • Specialized Experience Center with Todd Carver and Cliff Simms
    • Trends they are seeing with e-bikes and virtual training
    • Retul design, testing, assembly, product lifestyle
    • The super-secret TT bike in the corner; Tim Don on the new Specialized TT bike…does not match photos of Shiv or Transition…at least the cockpit looks different
  • Races
    • Without Limits Harvest Moon race report and vlog
    • Octoberfest - watch for the article on 303 Triathlon

YouTube Video of the Week: http://www.espn.com/video/clip?id=16795333 - Allysa Seely ESPN Body Issue 2016.  She has a rare brain abnormality, neurological issues and amputation. 

In the News is sponsored by Rudy Project.  Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.

In The News:  Coca Cola and CBD - https://www.yahoo.com/finance/news/deal-coca-cola-could-aurora-153300338.html

Upcoming Interviews:

  • Jim Vance - will join us soon to take the discussion of Today's Plan to the practical application as a coach or athlete and talk in greater detail about how it can make you more effective and efficient as a coach
  • Brian Burk author of "Tips to Run Your Best Marathon"
  • Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 3D Retul technology and where the product roadmap is heading and how it can help you.

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

Working on a number of interviews on 303Radio.  One I'm particularly excited about is Team USA Paratriathlete Allysa Seely who competed in Rio.  In addition to her brain abnormality, neurological issues and amputation, she has a great partner Mowgli a 3 year old Golden Retriever.  She recently did an interview with the Denver Post and we're going to have her on for an interview.  https://theknow.denverpost.com/2018/07/30/paralympian-triathlete-allysa-seely-trains-with-dog/190726/

We are also lining up Nicholas Graeef and Tommy Danielson.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

 

Sep 16, 2018

Welcome to Episode #143 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 coaches Rich Soares and Khem Suthiwan and 303 Chief Bill Plock.  Thanks for joining us for another week of endurance interviews and discussion.

Our interview this week is with Andrew Talansky, pro cyclist turned pro triathlete in 2017. 

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

Thanks to last week's guest, Beth James of Team Liza.  We remarked on this incredible story in recent weeks and figured the timing is perfect to share it with you this week.  This Sunday is Ironman Wisconsin - Beth James and her daughter Liza will be racing as a team. Beth James and her daughter Liza are on a journey together to compete at Ironman Wisconsin September 9th.  Liza suffered from a traumatic brain injury in a car accident fourteen years ago.  Taking inspiration from Rick and Dick Hoyt, Beth and Liza found joy through riding and running outdoors. This is an inspiring interview and story of adversity, love and discovery.

Talansky competed in cross-country running at high school in Florida before taking up competitive cycling at age 17. After success in local amateur races, he moved to Lees-McRae College in Banner Elk, North Carolina, winning the collegiate national championship race in his freshman year. He left college after one year to join the Amore & Vita team in Italy in 2009, but found the conditions unsatisfactory and returned to the US that spring.[4] He raced in the US in 2009 without team support. After a strong ride at the Tour of the Gila race, he joined Garmin for the 2010 season, moving up to the professional team for 2011, where he made the top ten at the 2011 Tour de Romandie.

 

In 2012, Talansky scored his first professional victory in Europe at the Tour de l'Ain, and was named Garmin's lead rider for the 2012 Vuelta a España,[5] finishing seventh on the general classification. In 2013, he came second in Paris-Nice, having led the race for two days, and was selected for the Tour de France for the first time, again making the top ten overall.

 

He won the 2014 Critérium du Dauphiné, joining a high quality breakaway group on the final stage to overcome a 39-second deficit to overnight race leader Alberto Contador.

 

He retired from the 2014 Tour de France after a very uncomfortable day on his bike, due to multiple crashes. The broom wagon was following him at the end of the stage.

 

In September 2017 Talansky announced his retirement from competition via an Instagram post. However, the following month he indicated that he was now "un-retired" and would take up competing in triathlon

 

Teasers for topics:

Video of the week: Tim and Rinny Show

I lost the Pink helmet bet

Make a donation at their Ironman Foundation site of $20 and be entered in a draw

Talks about how the ride up to Hawi last year surprised him with 330 watts and he's preparing for that effort in his training

Keep watching and there's a video of Tim getting out of his high altitude tent

 

Upcoming Interviews:

  • Coach Matt Fitzgerald - author of The Endurance Diet, 80/20 Running and now 80/20 Triathlon with David Warden
  • Jim Vance - will join us soon to take the discussion of Today's Plan to the practical application as a coach or athlete and talk in greater detail about how it can make you more effective and efficient as a coach
  • Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 3D Retul technology and where the product roadmap is heading and how it can help you.

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

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

  • Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance
  • iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% of the regular price of $69.99 by using the code "endurance" at checkout, and your post discount price will be $56. https://www.ikorlabs.com/endurance.
    • Listener feedback from Mom and co-worker
  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

 We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

 

 

 

Sep 9, 2018

Our interview this week is with Beth James of Team Liza.  We remarked on this incredible story in recent weeks and figured the timing is perfect to share it with you this week.  This Sunday is Ironman Wisconsin.  Beth James and her daughter Liza are on a journey together to compete at Ironman Wisconsin September 9th.  Liza suffered from a traumatic brain injury in a car accident fourteen years ago.  Taking inspiration from Rick and Dick Hoyt, Beth and Liza found joy through riding and running outdoors. This is an inspiring interview and story of adversity, love and discovery.

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

Thanks to last week's guest, Benji Marshall from Today'sPlan.  If you geek out on well-designed software like I do, then you'll really like taking Today's Plan for a spin.  Benji gave us an overview, but you really have to get in there and play with it to uncover all of the powerful features.

I'm running with TrainingPeaks and Today's Plan in parallel as I'm not quite ready to let go of the branch that I've been swinging on for over a decade.  They both have great features.  You have to figure out what works best for you and your needs.  Today's Plan is definitely designed with the coaches needs in mind.  Make sure you check out the interview from last week on episode 141 and check out their YouTube Channel and the Top 10 Efficiency Hacks.

Interview with Beth James on Team Liza

Teasers for topics:

 

Final Kona list

Triathlon Taren:

 

Half Ironman 70.3 World Championship 2018: PRO WOMEN'S RACE

 

Half Ironman 70.3 World Championship 2018: PRO MEN'S RACE & Triathlon Taren

 

MHE Interviews:

  • Jim Vance - will join us soon to take the discussion of Today's Plan to the practical application as a coach or athlete and talk in greater detail about how it can make you more effective and efficient as a coach
  • Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.
  • Coach Matt Fitzgerald - author of The Endurance Diet, 80/20 Running and now 80/20 Triathlon with David Warden

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

Don't miss the recently published interview on 303Radio

  • Lance Panigutti on the Without Limits Cyclocross Series
  • Beth James to talk about Team Liza and Ironman Wisconsin
  • Lance Panigutti on Without Limits remaining 2018 triathlons -  Harvest Moon and Oktoberfest.  Note that Oktoberfest is sold out except for the Collegiate slots.

 We are lining up more interviews all the time, including Nicholas Graeef and Tommy Danielson

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

  • Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance
  • iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% of the regular price of $69.99 by using the code "endurance" at checkout, and your post discount price will be $56. https://www.ikorlabs.com/endurance.
    • Listener feedback from Mom and co-worker
  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

 We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

 

 

Sep 2, 2018

Our interview this week is with Benji Marshall from Today's Plan.  I was recently introduced to Today's Plan by coach Jim Vance.  Today's Plan is a coaching and activity tracking and analysis platform.  It has some standard features that you would expect from a coaching platform, but I was impressed with how they've solved for some needs of coaches and athletes and have taken some features to the next level in terms of functionality and efficiency.

Today's show is supported by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, the most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance.

Thanks to last week's guest, Matt Smith who shared swim coaching tips that we learned in the Sansego camp this past spring.  We hope you picked up some new information that will help you with your swim stroke and form and ultimately lead to your next swim PR.  If you missed it, go back and check out Episode #140.

  • Additional information about Today's Plan not covered in the interview, including pricing and top 10 efficiency hacks.
    • https://www.todaysplan.com.au/pricing/?currencyId=4
    • Top 10 Efficiency Hacks
      1. Grouping workouts by tag
      2. Automated Email Templates
      3. Keyboard shortcuts
      4. Dashboard Drill In/Out
      5. Data integrity rules and alerts
      6. Multi file and multi athlete comparison and analysis
      7. Built in communication tools - communicating with athletes (more than a comment on a file; email client; groups; subjective rating alerts)
      8. Workout progressive overloads - up to 6 versions of the workout progressing duration, intervals or intensities
      9. Variable target structured workouts
      10. Multi athlete prescription

 

Hope you enjoyed last week's video of the Colorado Classic segments from the 303 Project team car

Upcoming MHE Interviews:

  • Jim Vance - will join us soon to take the discussion of Today's Plan to the practical application as a coach or athlete and talk in greater detail about how it can make you more effective and efficient as a coach
  • Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.
  • Coach Matt Fitzgerald - author of The Endurance Diet, 80/20 Running and now 80/20 Triathlon with David Warden

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

Don't miss the recently published interview on 303Radio

  • Lance Panigutti on the Without Limits Cyclocross Series
  • Beth James to talk about Team Liza and Ironman Wisconsin
  • Lance Panigutti on Without Limits remaining 2018 triathlons -  Harvest Moon and Oktoberfest.  Note that Oktoberfest is sold out except for the Collegiate slots.

We are lining up more interviews all the time, including Nicholas Graeef and Tommy Danielson

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

  • Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance
  • iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% of the regular price of $69.99 by using the code "endurance" at checkout, and your post discount price will be $56. https://www.ikorlabs.com/endurance.
    • Listener feedback from Mom and co-worker
  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

 

 

Aug 26, 2018

We have a good old fashion coaching tips interview this week with Sansego coach Matt Smith.  Matt was on the deck at the Boulder camp during our pool sets this spring.  He gave tips from his observations on deck and also did some video analysis observations and recommendations.  I picked up a few tips from Matt that I incorporated into my training and believe those changes were part of what led to a 1.2 mile PR at Boulder 70.3 a few weeks ago.  We wanted to get him on the show and share his expertise with you and see if we can get you to your new swim PR.

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

Thanks to last week's guest, Richard Rozok - a repeat top 10 Norseman Xtreme Triathlon finisher.  If you didn't hear what makes Norseman so Xtreme and Richard's  extreme Czechoslovakian accent, go back and check out Episode #139.

Side note that I have some corrections to some information I've shared about iKOR to share in the post interview discussion.

Coach Matt Smith lives in Boulder with his wife Molly, who by the way are very nearly new parents.  Early congrats to them both.  As you'll hear, he and the Sansego team believe in helping athletes find their full potential.

 

Coaching Philosophy:

Mission:

To partner with goal oriented athletes to help them accomplish their goals by setting a realistic training plan that integrates with their life vs. dominating it.

Philosophical Statements:

  1. Coaching is a co-active relationship between coach and the athlete, we know more together. Matt will work with the athlete to develop a race schedule and training plan that fits with their lifestyle and progresses with their ability level.
  2. Matt sees his role is to show an athlete they can do more than they think they can. I will provide support and motivation to get them to stretch their limits, yet set realistic goals and benchmarks in the process.
  3. Matt will strive to keep an athlete injury free. Plans are built with proper rest and recovery included. I listen to how athletes are feeling physically and mentally and adapt accordingly.
  4. Direct communication is key. Matt will always respond to athletes in an honest, consistent, timely manner.
  5. Multisport is a lifestyle. Matt models a healthy lifestyle and encourage athletes to think about training as a life long endeavor vs. a short term goal. The sport should be hard work, but fun at the same time.

 

  • Matt and Sansego
    • Partnership with Max Testa Training in Park City Utah next spring;

 

  • Colorado Classic
    • Quick recap of route and profile
    • The 303 Project, the team and Director Nicholas Graeff; driver Albert and mechanic Carson
    • Anatomy of the caravan
    • 303Cycling Facebook Live (Austin Stephens, Ken Gart, Lookout, Red Rocks)
    • Race and Team Communications - there are two radios in the car.  One is Race Radio, which is the Race Director communication to the Team Directors.  Race Radio is the first car behind the peloton and they communicate rider calls for water bottles, mechanicals and crashes.  The other radio is the Team Radio set to a different frequency.  All the riders and both cars have radios set to that frequency.  This is for the Team Director primarily to communicate to the riders.  If there's a split in the group, both cars talk to the riders in the group that they are covering.  The riders can also call to the cars.  Here's a quick 30 second sound bite.  The first thing you'll here is Race Radio talking about the upcoming Feed Zone.  The next you'll hear is some words of encouragement from Nicholas Graeff to a rider, and in another case to go to the medical car for assistance.  You'll also hear our car, Car 2 calling to Car 1.
    • Khem and Bill's coverage of Stage 2
    • Rich on Stage 3
  • Leadville 100
    • Bill and the Todd Lytle team
  • Quick update on iKOR
    • Recommended dose is 5 pumps twice per day
    • Generally CBD must have less than 3/10 of one percent THC; iKOR's standard is better and there's no detectable level
    • Ordered a bottle for my mom for her birthday and she's just starting to take it this weekend.  Great customer service and email status from iKOR when your order ships and when it's delivered.  I received a text from my mom when it arrived and at the same time I received an email from iKOR that it was delivered.  Pretty slick!

YouTube of the Week - Colorado Classic GoPro video of approaching the feed zone and screaming down High Grade

Upcoming MHE Interviews:

  • Benji Marshall from Today's Plan.  We are going to go over the history, mission and core principles.  Plus we'll give an overview of the features, usability and licence options.
  • Jim Vance - will join us soon to take the discussion of Today's Plan to the practical application as a coach or athlete and talk in greater detail about how it can make you more effective and efficient as a coach
  • Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.

303Radio Interviews:

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

Just published on 303Radio

  • Lance Panigutti on the Without Limits Cyclocross Series
  • Beth James to talk about Team Liza and Ironman Wisconsin
  • Lance Panigutti on Without Limits remaining 2018 triathlons -  Harvest Moon and Oktoberfest

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

  • Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance
  • iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% of the regular price of $69.99 by using the code "endurance" at checkout, and your post discount price will be $56. https://www.ikorlabs.com/endurance.
  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Discounts page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

 We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

 

Aug 19, 2018

This episode continues our coverage of some of the most epic races on the planet.  This week we have repeat top 10 Norseman Xtreme Triathlon finisher Richard Rozok.  Many of you will know what makes Norseman an "extreme" triathlon.  For those who don't or have never heard of Norseman, you are about to hear a story of an incredibly challenging iron distance race.  Norseman is a one of seven Xtri World Tour Xtreme triathlons. 

At the Sansego Camp this past May, Crowie asked all of the athletes to introduce themselves, their racing experience and race goals for the year.  Most of us were referring to 70.3 this and IM that - no big surprises.  There was one guy, with a great accent, who casually mentioned that he was planning to race Norseman.  There were a handful of us in the room that had audible reactions, including Crowie, Matt Smith and Franko Vatterott.

Today's interview is iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% of the regular price of $69.99 by using the code "endurance" at checkout.

Thanks to last week's guest, Don Reichelt who put his stamp in Badwater 135 history, finishing 3rd overall. We had a great chat about his training, strategy and how the race unfolded.  Badwater 135 sounds brutal with temperatures as high as 127 degrees.  If you missed it, go back and check out Episode #138.

Norseman - The start is 150km from Bergen and 322km from Oslo Airport in the Eidfjord. While the finish is 367km from Bergen and 230km from Oslo at the top of Mt. Gaustatoppen at 1850m. Total elevation gain during the 140.6 miles is 5235m (17175 ft).

Richard Rozok is a working age-grouper in Norway who competes at the elite level.  Having trained with him at the Sansego Boulder camp this past May, I can attest first hand to Richard's strength and speed at all disciplines.  I'm pleased to present…Richard Rozok.

 

Fave Product of the Week - Rapid Response Urinalysis Kit and Test Tubes for Hydration Nutrition - You Tube https://youtu.be/moPCG9VgRGM

Upcoming Interviews:

  • Matt Smith from Sansego on swim workouts designed for specific training goals, swim form, common issues, etc.
  • Benji Marshall from Today's Plan.  This training and coaching software platform has some incredible functionality and features that coach Jim Vance is going to tell us about.  I had a great demo from Jim and Benji Marshall from Today's Plan and I'm pretty blown away at how well they've addressed some things that I've struggled with.
  • Jim Vance on the coach's use of Today's Plan
  • Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

 

Just published on 303Radio

  • Lance Panigutti on the Without Limits Cyclocross Series

Coming Soon on 303Radio

  • Beth James to talk about Team Liza and Ironman Wisconsin
  • Lance Panigutti on Without Limits remaining 2018 triathlons -  Harvest Moon and Oktoberfest

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

  • Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance
  • iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% of the regular price of $69.99 by using the code "endurance" at checkout, and your post discount price will be $56. https://www.ikorlabs.com/endurance.
  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Discounts page.

 

If you are not following us on social media, you should.  Why?  You get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

 

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

 

 

 

 

 

 

Aug 12, 2018

Badwater 135 Ultra-marathon is billed as the "toughest foot race on the planet".  With air temperatures reaching a high of 127 degrees and pavement temperatures in the 150s, it's no wonder that only 68 of the 99 racers this year finished.  What was not well known until this year's race was Don Reichelt's name.  You, however, heard him back in March on the show talk about his selection for Badwater and his plans for training for this ultra tough event.  Guess what, this badass got a podium of 3rd place, surprising previous record holders, podium placers, organizers and teams.  Were we surprised - hell no!

Today's interview is sponsored by Riplaces - the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance

Thanks to last week's guest, professional mountain bike expert Ryan Petry for sharing his Haute Route recap and Leadville MTB preparation.  If you missed it, go back and check out Episode #137.

Don has spent more than 7 years of my life planning and executing events, coaching endurance athletes, and running ultra distances at an elite level.   He started in the event industry with as a field marketer and events manager for a major shoe company, before moving on as a one man show directing 11 different races including road running, trail running, biking, and triathlons.   He also contracts out event services with numerous events from 5K to ultra distances.

He has coached multiple athletes to finishes at races from 5K to 100 miles and everything in-between.  I specialize in working with athletes who want to get into ultrarunning, or who want to take their ultra running to the next level.   

Don is a multiple time Ironman finisher and have competed in countless ultramarathons including 5 races of 100 miles or more with a 100 mile PR of 16:27. We can now add a 3rd place at Badwater 135 in a time of 27 hours and 8 minutes and 30 seconds. Let's get into the interview.

  • Don Reichelt interview and Badwater
    • Passion for burro racing
    • Pacing at Leadville 100 LTR
    • Run Rabbit Run 100 in September
  • Khem - Ultraman Canada and support of Glenn Strebe and Mary Carey
  • Bill - 303 updates, Leadville, Colorado Classic and more
  • Boulder 70.3 race report
    • Hydration and nutrition in the 3 days prior, including testing up to the morning of
    • Friday registration
    • The goggle debacle, transition neighbor, hero Steph
    • Detailed results
    • Swim
      • Last in 30-33 wave with Stacia Wilkins
      • Buoy line
      • 1.2 PR
    • Bike
      • Plan for 7 20 oz bottles; 1st complete in 15 minutes; 1 custom Infinit; 6 Skratch; 1 aero bottle; 2 disposable sport bottles; picked up 2 new water bottles at aid station 1, another at aid station 2 and another at aid station 3.  I had test tubes of skratch to dump into the aero bottle
      • Bike not PR; avg. pwr 154; avg HR 137; could have gone harder
    • Run;
      • 1 16 oz bottle of Skratch every 2 aid stations, plus a salt stick capsule. 
      • Paced to keep HR below 150 the first lap and then picked the pace up at mile 8
      • In hindsight, I could have picked up the pace earlier
    • No gels or bars - just fluid
    • Probably signing up for Harvest Moon to see if I can execute a faster half
  • We mentioned the unfortunate passing of Scott Michaelis

Upcoming Interviews:

  • Norseman Triathlon is commonly believed to be the hardest 226K Iron distance race. If you are not familiar with how freaking hard and epic this race is, we've included a video in the show notes. It is between Oslo and Bergen Norway. Richard Rozok who placed 10th at Norseman to talk about his experience and extremely well-executed race at Norseman.    I forwarded a documentary of Richard's race on social media this past week. We are going to hear directly from him in the next couple of weeks.
  • Ever heard of Today's Plan?  This training and coaching software platform has some incredible functionality and features that coach Jim Vance is going to tell us about.  I had a great demo from Jim and Benji Marshall from Today's Plan and I'm pretty blown away at how well they've addressed some things that I've struggled with.
  • Matt Smith from Sansego on swim workouts designed for specific training goals, swim form, common issues, etc.
  • Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.

 Supporters:

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

303Radio

  • Josh Sprague - Leadville 100 MTB and LTR

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

  • Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance
  • iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% of the regular price of $69.99 by using the code "endurance" at checkout, and your post discount price will be $56. https://www.ikorlabs.com/endurance.
  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Discounts page.

If you are not following us on social media, you should.  Why?  You get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

Aug 5, 2018

Listen up mountain bikers!  Our interview this week is with the professional mountain biker, Ryan Petry.  Ryan recently placed a close second at Haute Route Rockies and is racing next weekend at the Leadville 100 MTB race.

Thanks to last week's guest, Mark Fleming of iKOR Labs who helped us sort through all of the information about hemp extract, CBD and the benefits that endurance athletes are experiencing.  This turned out to be a pretty engaging topic and prompted a couple of good posts, which we'll read out here in a bit.

Ryan Petry as you will hear is an axe on the MTB.  In 2016, he finished 7th overall at the Leadville 100 MTB with a time of 06:48:54.  We are going to talk about his Haute Route Rockies result and much more.  Let's get into the interview.

Discussion topics:

  • Ryan Petry, Haute Route and Leadville 100 MTB
  • Khem's Donkey DNF and Ranger
  • CBD Discussion
    • Barry Siff - Been using iKOR for about four months now and getting incredible results. CBD (a hemp extract) is not banned by WADA or USADA, and reduces inflammation (noticeably!), thus helping recovery, plus other benefits. Excellent listen here with the Founder, Mark Fleming. Thanks Rich ... and, congrats on the metabolic results with Bob Seebohar!
    • Mitchell Kusick - Thank you for conducting such an informative interview elucidating the benefits (and legality) of CBD in endurance sports! This was one of my favorite episodes as of late as I feel that there are a lot of people interested in this topic... That being said, given that there is a dearth of in-vivo studies supporting the strong anecdotal evidence, would you allow your daughter, as a younger athlete (like myself), to take CBD oil daily as an ergogenic aid?
  • 303 Updates from Bill
  • IM Boulder 70.3 Coverage

Upcoming interviews:

  • Don Reichelt and Badwater 135 3rd place.
  • Andrew Talansky and IM Whistler result - fastest bike split, 7th overall
  • Matt Smith on swim workouts designed for specific training goals, swim form, common issues, etc.
  • Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

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

  • Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance
  • iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% of the regular price of $69.99 by using the code "endurance" at checkout, and your post discount price will be $56. https://www.ikorlabs.com/endurance.
  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Discounts page.

If you are not following us on social media, you should.  Why?  You get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

 We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

Jul 29, 2018

Our interview this week is with the Co-founder of iKOR Labs, Mark Fleming.  We are going to get your questions answered about CBD.  Why are endurance athletes using it?  How are they using it?  Is it legal?  What benefits does it provide?  Who's using it?  How to take it?

Thanks to last week's guests, professional triathlete Timothy O'Donnell. 

I'm very excited to bring you Mark Fleming and iKOR.  When I first discovered iKOR, it was 2017 under the pre 2018 WADA and USADA rules and I honestly decided to not pursue this as a topic for the podcast.  I researched the WADA and USADA sites.  I researched the USAT position and at that time there was not a clear distinction between THC and CBD.

In January of 2018, CBD was removed from the WADA and USADA banned substance list.  I got reconnected with Mark Fleming and Craig Sweeney at the Sansego camp here in Boulder.  As we talked more and I tried it for myself, I have noticed an incredible difference in my recovery and reduced inflammation most of all.  We'll talk more about the resources that we'll make available in the show notes, plus a letter from USADA to a recent athlete who uses iKOR, was on the podium, was tested and the letter from USADA addresses his disclosure of CBD usage and the results of his test declaring him clean from banned substances.

Let's get into the interview and talk more after.

More resources on CBD, USADA and WADA information, letter from USADA and more

YouTube Channel has new content and videos

  • The Fave Product segment this week is going to be a YouTube video on the Mile High Endurance Channel
  • eNRG Metabolic test is a video on the MHE Channel

Ironman TV on FB Live and IM Lake Placid and the Heather Jackson show

Breaking down the training and nutrition for Boulder 70.3

2800 Open water swim at Grant Ranch at race pace plus 70+ miles on Saturday;

Sweat rate of 36.9 oz/hr; consumption of 29.1 oz/hr; IF of .74; temp of 92 (note 83 degrees and IF of .91, sweat rate is 42.4

Kept up at 40 oz/hr for the first 2.5 hours, but then dropped to 20 oz/hr for the final 2

I started dehydrated at a SG of 1.020 and regressed to 1.030; the specific density of water would be 1.000. Ideally, urine specific gravity results will fall between 1.002 and 1.030 if your kidneys are functioning normally. Specific gravity results above 1.010 can indicate mild dehydration. The higher the number, the more dehydrated you may be.

  • Bob Seebohar and eNRG Metabolic test; before and after data comparison; information on carbohydrate calorie in common products
    • Key dates: test 1 June 6; test 2 July 26 (7 weeks)
    • Metabolic exchange rate - the rate (running pace in this case) at which the runner starts burning more carbohydrate than fat
      • Test 1 - 9:23 pace & HR of 151
      • Test 2 - 8:27 pace & HR of 158
    • Percent Carb/Fat
      • Test 1 - 10:20 48/52; 9:50 49/51; 9:23 50/50
      • Test 2 - 10:20 37/63; 9:50 40/60; 9:23 41/59
    • Carb Calories per Hour
      • Test 1 - 9:23 pace = 480; 8:34 pace = 591
      • Test 2 - 9:23 pace = 352; 8:34 pace = 455
    • Note that this was done over a 7 week period.  If you are thinking that this is only something you can address in the off season, think again!  If you have an A race in September or October, there's still time to learn more about your metabolic rates and do something about them.  Anyone going to Kona and want to give themselves the ability to go faster on fewer carbs?  Give Bob Seebohar a call.  Seriously, go to eNRGperformance.com to learn more.  I'll have the report on the site.
  • Race Nutrition Implications in terms of calories per hour
    • Before - Bike 135-177 (carbs) 269-296 (total) calories/hr - 1 scoop of Skratch has 80 calories; 2 bottles per hour to fuel (160) plus a Clif Shot 100 cal
    • After - Bike 106-137 (carbs) 261-282 (total) calories/hr - 1.5 scoop of Skratch
  • Here is some gram/calorie of carbohydrate for some common products
    • Gatorade Endurance 22g/88c/140mg sodium
    • Clif Shot 24g/96c/60mg
    • Red Bull 29g/110c/105mg
    • Skratch 20g/80c/310mg
    • Banana 27g/105c/14mg
    • 3 Clif Blocks 24g/96c/50mg

YouTube "Fave Products" https://youtu.be/-GTevYccw1Y

  • iKOR
  • Riplaces

Upcoming interviews:

  • Ryan Petry - 2nd overall at Haute Route Rockies.  We'll be talking to him about he trained for the race and his race strategy.
  • Matt Smith on swim workouts designed for specific training goals, swim form, common issues, etc.
  • Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

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

  • iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster. iKOR helps you be your best you.  WADA and USADA legal.  Used by world class professional athletes.  Save xx% of the regular price of $69.99 by using the code "endurance" at checkout, or go directly to the discount checkout at https://www.ikorlabs.com/endurance.
  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Do you know who else wears a Rudy helmet like mine?
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Discounts page.

If you are not following us on social media, you should.  Why?  You get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

 

Jul 22, 2018

Our interview this week is with Tim O'Donnell.  We have a lot of questions for T.O. about how the prep for Kona is going this year, what it's like balancing the roles of a professional triathlete, husband and relatively new father, we'll talk about the Tim and Rinny You Tube Channel is going, and how his and Rinny's races have gone this year.

Thanks to last week's guests, Simone Cordrey-Cotter to talk about Rudy Project's "Podium One" and Alison Freeman of D3 Multisport who talked about how to train for and race in hot conditions.  If you missed it, go back and listen to episode #134.  Hopefully you are fast enough to win a Boost 01 helmet, but if you're not get a Boost 01 like me and you'll be faster.  Being fast on the bike might not be enough in hot conditions.  We had lots of great tips on how to be ready for your next hot race.

Announcement:

  • Last Friday was Bill's birthday and we did not give him a birthday shout out.  Bill, this is your belated birthday shout out!  Not that you care because you are having a blast in Canada Salmon fishing!
  • Last week we gave a shout out to Kim Miller.  There is no "Kim" Miller.  There is however an "Amy" Miller.  I have no good explanation for how that happened.  It was in the show notes incorrectly despite having previously connected with Amy on Facebook and Instagram.  She sent me a very nice message last Monday bringing the error to my attention and immediately I had a flashback to the thought occurring to me on Saturday night.  It's funny how the subconscious knew there was something wrong when it hadn't occurred to me consciously.   

 

Interview: 

Timothy O’Donnell is one of the world’s most successful and experienced American long-course triathletes. As a professional, he has earned 50+ podium finishes including over 22 wins at major events throughout the world. Among the wins are nine Ironman 70.3 victories, three 140.6 wins, and six Armed Forces National Championships. At the IRONMAN World Championship in Kona, Hawaii, Timothy finished 6th in 2016, 3rd in 2015, and 5th in 2013, finishing as top American in 2013 & 2015. In 2013, he tied the existing American IRONMAN record with an 8:01:32 victory at IRONMAN Brazil. In 2015 at IRONMAN Brazil, he completed his fastest IRONMAN to date at 7:55:56. He was the IRONMAN 70.3 US Pro Champion in 2012 and the IRONMAN US Pro Champion in 2011.

 

O’Donnell’s sporting career began when he joined his first swim team at the age of five in Roseville, CA. He began to shine in the pool during his high school years while attending Wyoming Seminary Prep (SEM) in Kingston, Pennsylvania. At SEM O’Donnell was captain of the varsity swim team, set multiple school records and earned repeated district championships and all-state honors.

O’Donnell then attended the United States Naval Academy (BS Naval Architecture, 2003) where he swam on the Varsity team for two seasons before fully committing to the sport of triathlon. As a triathlete, O’Donnell led the Naval Academy Men’s Team to two US National Triathlon Championship titles. He attended UC Berkeley (MSEng Ocean Engineering, 2005) as a Navy Ensign during which time he won the 2003 U.S. Under-23 National Championships and his first of six consecutive Armed Forces Triathlon Championships.

In 2007 O’Donnell was assigned to the U.S. Olympic Training Center in Colorado Springs, Colorado. He earned spots on the US National Team and World Championships Team in 2007 and 2008,was the ITU Long Distance World Champion in 2009, and was named USAT’s Non-Drafting Triathlete of the Year in 2009, 2010, and 2015.

  • T.O. interview
  • Khem and the Triple Bypass
  • Dialing it in for Boulder 70.3
    • Brick last Saturday, practicing the nutrition
    • Long Run Sunday
    • Testing the sweat rate and hydration level with the pee sticks
    • Longer brick this Saturday and longer run on Sunday; then a 2 week taper
    • Riding with my Rudy Project Boost 01
  • Rip Laces -
    • 8 Skinnys and two skulls, with black bungees for your listeners.  We're getting a sample set with the final logo.
    • Should be able to have more specific details by next week
  • Upcoming local races
    • Mt Evans Hill Climb this weekend
    • Boulder 70.3
    • Leadville 100 MTB 8/11 and 100 LTR 8/18
  • Le Tour
    • Tony Martin crash and vertebrate break in Stage 8
    • Richie Port out on Stage 9;
    • Other
  • Quick project "Fat Burn" update
    • Checked in with Bob Seebohar this week and scheduled the metabolic test this coming week
    • We'll also be doing the muscle ultrasound test

Upcoming Interviews:

  • Mark Fleming from Ikor Labs is going to join us to talk about the status of CBD oil and triathlon.  A lot of triathletes (pro and age groupers) are using cbd to help with inflammation and recovery.  WADA and USADA removed CBD from the banned substances list.  If you are using a CBD product from a reliable source like iKOR labs, you don't have to worry about being testing positive for a banned or illegal substance.  Hemp (which CBD is extracted from) has less than .3% 3/10s of 1 percent THC.
  • Ryan Petry - 2nd overall at Haute Route Rockies.  We'll be talking to him about he trained for the race and his race strategy.
  • Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

  • The follow up interview with Kyle Coon is on 303Radio.  As you may recall completed the RAAM as a visually impaired relay team member of team Sea to See.  Kim Welk and I caught up with him and we'll have that interview out next week on 303 Radio.
  • How to support with Patreon
    • It takes a good 5-10 hours per week to keep the show going
    • There are a number of services that we pay for including website hosting, podcast content storage and streaming, etc
    • https://www.patreon.com/milehighendurance

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

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

If you are not following us on social media, you should.  Why?  You get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

 

Jul 15, 2018

Our interviews this week - that's right we have two interviews this week.  Interview #1 is with Simone Cordrey-Cotter to talk about Rudy Project's "Podium One" and how they are rewarding the fastest N. American Ironman finishers.  We also have coach Alison Freeman of D3 Multisport joining us today to talk about how to train for and race in hot conditions.  It's too late for our hot June and early July races, but in the northern hemisphere late July and August..even September can deliver some super-hot conditions.  We're going to tell you how to get ready!

Thanks to last week's guest, Strava Co-founder Michael Horvath.  If you missed it, go back and listen to episode #133.

Interview 1:  Simone Cordrey-Cotter is the marketing and PR manager with Rudy Project North America and she happens to live here locally with Khem and me.  She has been a long-time friend of the show and a former guest.  We get to chat with Simone about a new program they have titled Podium One.  Rudy Project is going to be rewarding the fastest Ironman athletes in N. America with Rudy's fastest race helmet and glasses.  Let's go to that interview right now.  It's a short discussion, so don't go anywhere.  You'll want to stick around for our feature interview to follow.  https://www.rudyprojectna.com/pages/project-podium

Transition:  Pretty cool reward if you are a super-fast Ironman age-grouper.  The Boost 1 is a sweet looking helmet and Tralyx sunglasses are sweet as well!  If you don't think you are fast enough to win a free helmet and glasses, well don't fret.  We have a discount code for you that's going to get you 30% of the way to owning a pair.  Use the code MHE 30 at checkout. 

Okay, let's get serious about hot races shall we?  We have Alison Freeman of D3 Multisport to talk to us about training for and racing in hot conditions.  Let's go to the feature interview now and we'll be back with you after you are a more informed athlete!

  • Khem and Rich discussion on training and racing in the heat.
  • Without Limits Productions' Boulder Peak race
    • How was Old Stage after doing Pikes Peak on Wednesday and Squaw Pass on Saturday (the day before the Peak)?
    • Jenn Finley's friend and first time Olympic distance racer and podium placer Kim Miller
  • Rip Laces
    • These are a quick lace for getting your running shoes fast in transition.  You know how crazy obsessed I am with fast transitions and Rip laces perform terrifically.
    • I first was introduced to them at the Sansego camp with Craig Alexander and Matt Smith.  Crowie gave all the campers a welcome bag with samples of some of Crowie's favorite products.  They included a sample of Hot Shot and custom Rip Laces, among other things.  Now custom Riplaces are not something just anyone can get.  If you go to the website, you can pick your color, but you cannot order custom riplaces.  It was fun to not only be one of the very few people racing in riplaces, but to be sporting the Sansego custom branded ones at that.  We're going to put a pin in the topic of custom riplaces for a few minutes while I describe what these are.
    • Description - the lace is called a "bungee" and it looks and performs a lot like a hair band.  You thread one folded end of the band lace through one eyelet of the pair and the other folded end through the other side of the eyelet pair.  You can order bands in a variety of sizes or what I have is the variety size pack.  A typical running shoe will have about 7 pairs of eyelets, so you only need 7.   But the variety pack comes with 5 different sizes and 10 bands bungees of each size.
    • You then have these things called "cores", but they look like small rectangular badges with slots to snap the bungee loop ends on each the sides of the core. There are 4 different types of cores (skinnies, olyvia, mini skull/crossbones). 
    • As I mentioned earlier, each the cores and the bungees can be ordered in a variety of colors and the core in one of three forms.  Well I love the Sansego ones so much, I decided to buy another set for another pair of running shoes.  So I picked out the bungee and core colors that would make my shoes pop.   When they arrived, the good folks at Riplaces included a few samples of custom cores with the MHE logo and they look awesome.  They did them in both the skull/crossbones and the skinnies.
    • Khem, they are going to make custom MHE cores for us and guess what?  I'm ordering a set for each you and Bill. 
    • Guess what else?  They are going to create a special link for our listeners to order their own. 

Upcoming interviews:

  • I mentioned a few weeks ago that I saw Timothy O'Donnell at the CU Sports Medicine and Performance Center.  He's clearly working with some of the best resources around.  We are going to be catching up with T.O. to talk about how his season is going, what's going on in his training.
  • Mark Fleming from Ikor Labs is going to join us to talk about the status of CBD oil and triathlon.  A lot of triathletes (pro and age groupers) are using cbd where available to help with recovery.  CBD does not get you high but has several health and recovery properties and benefits.  Craig Sweeney from Ikor Labs was helping SAG on the Sansego rides and I got to chat with him a bit.  We are going to get some of the latest on legislation, WADA and USADA stances on CBD.

 303

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

  •  We have a follow up interview with Kyle Coon, who as you may recall completed the RAAM as a visually impaired relay team member of team Sea to See.  Kim Welk and I caught up with him and we'll have that interview out next week on 303 Radio.
  • How to support with Patreon
    • It takes a good 5-10 hours per week to keep the show going
    • There are a number of services that we pay for including website hosting, podcast content storage and streaming, etc
    • https://www.patreon.com/milehighendurance
    • We will be adding some different options for donations in the next couple of weeks.  For our Patrons that donate at any level, we'll send you a MHE window sticker.  If a recurring donation of $10 or more, we'll send you a set of rip laces with a custom pair of cores.

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

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

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Happy Independence Day to our listeners in the U.S.  Stay tuned, train informed, and enjoy the endurance journey!

Jul 8, 2018

Our interviews this week with Strava Co-founder Michael Horvath.  Bill and I caught up with Michael about 6 weeks ago.  We released the interview on 303Radio, but thought it would be a good interview to share with the MHE audience.

Thanks to last week's guests,  Board Certified Specialist in Sports Dietetics (CSSD) and Registered Dietitian Nutritionist (RDN), Heidi Strickler.  I think you'll learn a bit from the interview.  If you missed it, go back and listen to episode #132.

Michael Horvath, as you will hear shortly, graduated from Harvard with a degree in Economics.  While at Harvard he was on the Crew team, which really is a big influencer in the story you are about to hear.  What you will not hear in the interview is that Michael went on to get his PhD in Economics at Northwestern University.  He co-founded Strava and served as CEO from 2009-2013, then became Chairman and President 2014-2017 and now serves on the Board.

I think the rest of the Michael Horvath story is better told by Michael himself.  Here's the interview.  We'll catch you on the other side.

  • Revisit the Michael Horvath interview briefly and discussion on favorite Strava features.
    • Non premium
      • One of the things that seems most understood are the Privacy Settings that are available and how they impact functionality.  I have to admit that I was not too familiar with the Privacy settings until doing some research before the interview.  https://www.strava.com/settings/privacy
      • I did a group ride last week and one of the guys forgot to start his Strava recording until half way into the ride.  I don't him not to worry, that I could add the activity with "Add friend that didn't record". He was blown away.  It's super easy.  The person who did successfully recorded just goes to their activity after completing it.  Click edit and below the Activity Privacy Settings, you'll see Add Friends to this Ride or Run or whatever.
    • Premium
      • Beacon which is great if you have family members who are training or concerned about your safety when training.
      • Live segments are pretty cool  There is a segment on Deer Creek that pops up for me when I pass Valley Rd. just after the dirt parking lot.  My watch beeps at me and I get a "Bill Plock Go!" message.
      • Filtered Leaderboards.  If I don't like the Leaderboard standards, I can filter out all the younger and skinnier guys.
  • Haute Route
    • Did it have a Tour-like feel?

Upcoming Interviews

  • Alison Freeman on training and racing in the heat
  • We will have Simone Cordrey Cotter joining us to talk about Rudy Project Project Podium

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

  • How to support with Patreon
    • It takes a good 5-10 hours per week to keep the show going
    • There are a number of services that we pay for including website hosting, podcast content storage and streaming, etc
    • https://www.patreon.com/milehighendurance
    • Only one level right now which is a $5 donation to the show
    • Your donations will go directly into equipment and services to make the quality of the show better

 

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

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

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Happy Independence Day to our listeners in the U.S.  Stay tuned, train informed, and enjoy the endurance journey!

 

 

Jul 1, 2018

Our interview this week is with Board Certified Specialist in Sports Dietetics (CSSD) and Registered Dietitian Nutritionist (RDN), Heidi Strickler.  Food is on my mind a lot these days and where I get my macro nutrients is something I consider carefully.  Like many of you, I'm trying to get the best quality carbohydrate, fat and protein.  I'm a meat eater, but have been experimenting more and more with plant based protein.  Heidi is going to help all of us better understand how to do that successfully.

Thanks to last week's guests, Craig Alexander and Matt Smith on the Boulder Sansego training camp.  I learned a lot at the camp.  I think you'll learn a bit from the interview.  If you missed it, go back and listen to episode #131.  Really recommend doing a training camp like this if you haven't.

 

Heidi is a Board Certified Specialist in Sports Dietetics (CSSD) and Registered Dietitian Nutritionist (RDN) who comes to eNRG Performance from Seattle, Washington.

 

Heidi graduated with a triple degree in Dietetics, Nutrition in Sports & Exercise, and Exercise Science, from Seattle Pacific University in Seattle, Washington. She completed her Dietetic Internship in Illinois, and moved back to Seattle in early 2014 to begin her career as a Registered Dietitian.

 

Heidi has spent most of her professional career at Experience Momentum, a functional wellness clinic in Lynnwood, Washington, where she worked with clients in both nutrition and fitness coaching. Heidi specializes in sports and performance nutrition, oncology nutrition, sustainability, and plant-based eating. She works with high school, collegiate, and adult team sports, CrossFit athletes, and endurance athletes, including runners, triathletes, cyclists, swimmers, and obstacle course racers. As an endurance athlete herself, Heidi’s primary focus is with endurance athletes.

 

It was Heidi’s experience as an athlete that led her to nutrition. An interest in the human body and physical performance inspired her initial plan to pursue a career in physical therapy. However, once she began competing in college, she became fascinated by the connection between nutrition and performance, and changed the direction of her studies.

 

Heidi is an avid, passionate and competitive athlete and outdoors enthusiast. She began playing soccer at the age of three, which carried her into college on a scholarship at Seattle Pacific University. She transitioned to running collegiate track and cross country during her junior year after discovering the world of long distance running. After college, Heidi took her love for running and passion for the outdoors to the trails of her hometown in Salt Lake City, where she picked up ultra-running and trail racing, and remains highly competitive on the trails today.

 

Discussion Topics:

  • Discuss the Heidi Strickler interview
  • Lake to Lake Triathlon
    • Know the course - use of Google Earth
    • MS150 course overlap story
  • SSPRD TRYathlon
    • Sarah Neilson
    • Olympian Susan Williams
  • 4th of July Pikes Peak or Bust - Facebook Event
  • Rudy Project Podium - https://www.rudyprojectna.com/pages/project-podium
    • We will have Simone Cordrey-Cotter, Rudy Project's new Marketing and Sponsorship Manager her in Denver joining us to talk about the program
  • How to support with Patreon
    • It takes a good 5-10 hours per week to keep the show going
    • There are a number of services that we pay for including website hosting, podcast content storage and streaming, etc
    • https://www.patreon.com/milehighendurance
    • Only one level right now which is a $5 donation to the show
    • Your donations will go directly into equipment and services to make the quality of the show better
  • Better Iron Distance liver coverage?
    • Ironman Now with Facebook Live and IM France June 24
    • Challenge Roth July 1; 260k spectators; 7k volunteers; live coverage on the their site
    • Ask the listeners to take a look at both the Ironman Now and the Challenge Roth coverage and let us know on Facebook which you like better.  
  • We are going to have Jay Webber from Rudy Project to talk about Project Podium.  Rudy Project North America, exclusive distributor of Italian-made endurance sports gear, and the most worn helmet at Kona 7 times in a row, is launching Project Podium, an initiative that rewards North America’s fastest age group triathletes with award-winning performance Rudy Project eyewear and helmets.  All age group racers that win their age group in any sanctioned long distance triathlon in the United States and Canada are eligible to receive a free, top-of-the-line Rudy Project Boost 01 road aero helmet and pair of Tralyx sunglasses. Winners will also be featured on Rudy Project’s website, and lauded on social media as the top long distance age group triathletes on the continent.
  • Michael Horvath of Strava
  • Alison Freeman on training and racing in the heat
  • Going to try and get Susan Williams on the show
  • Andrew Talansky

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

  • Kyle Coon RAAM update
    • team SeatoSea
    • 07:48:59 AM (PDT) 06/24/18
    • 3067.2 mi
    • Average speed of 16.3 mph
    • Distance per day 391.9 mi

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

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

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Happy Independence Day to our listeners in the U.S.  Stay tuned, train informed, and enjoy the endurance journey!

 

Jun 24, 2018

Our interview this week is with return guest and 5x world champion Craig Alexander and coach Matt Smith.  At the end of the Boulder Sansego training camp, they spend a little time reflecting on the lessons and training session during the camp.  They also highlighted a couple of the important training tips that we covered during the 3 days.

Thanks to last week's guests, registered Dietitian and Board Certified Specialist in Sports Dietetics, Dina Griffin.  Dina talked about some of the endurance considerations that are unique to the female athletes, including getting the right amount of iron in your diet, having ferratin and iron panel testing, training and racing while pregnant and more.  If you missed it, go back and listen to episode #130.

At the Boulder camp this past weekend, Matt Smith was the chief coach and presenter.  Crowie trained with the athletes in the pool while Matt was on the deck delivering the workout sets. Matt and Crowie biked and ran with us.  Crowie led the strength training session. 

 

Matt Smith has been involved in triathlon and multisport for over 15 years. As a coach, his athletes have achieved the highest accolades in triathlon including Ironman and 70.3 podium finishes and overall wins. Personally, he has qualified for the Ironman and 70.3 world championships on every attempt. Matt serves as the North American coach for Sansego by Craig Alexander.

 

Matt has a unique ability as a coach to work with any athlete to fit a highly competitive race program into a busy life. He looks at an athlete holistically, coming from a background of leadership and executive coaching before starting triathlon coaching 8 years ago.

Matt holds USAT certification, a Masters degree in Adult Education, Executive Leadership certification from Harvard University and is completing his Nutritional Therapy Practitioner certification to be able to help athletes with more than just race day nutrition planning.

As mentioned in the intro, Crowie is a 3x Ironman World Champion.  He also has 2 70.3 world championship titles. 

Crowie, is a 5 time world champion and is still a top competitor at the age of 45.  He is an absolutely amazing athlete, and he is extremely generous and humble.  He loves the sport and was great about sharing his experience and what he's learned, but also recognized that each athlete comes with their own experience, strengths and weaknesses, biomechanics and flexibility and was great and helping each individual get the most out of the camp.

I had a chance to chat with Crowie and Matt at the end of the camp. We talked about the highlights of the workouts and lectures, and we got them to share some specific training tips.

SANSEGO highlights

  • Friday
    • 3K swim, drills and video analysis
    • 45 mile bike ride to Hygiene
    • Strength training with Crowie
  • Saturday
    • Sighting
    • Drafting
    • Deep water starts
    • Buoy turns
    • 55 mile bike ride to Ward
    • Swim Race Skills
  • Sunday
    • Long run
    • Ride
    • Strength
    • Q&A

 

Bill and Haute Route

Khem's MS150 Update

Bob Seebohar Metabolic Project update

  • Food log at https://www.myfitnesspal.com/food/diary/soares3711
  • Much better at periodizing my carbohydrate intake according to my training needs. On days where you have less quality (zones 1-2) and lower duration (<2 hours) of training, I've been sticking to the 1:1 carbohydrate to protein ratio.

Lake to Lake Race

One more shout out on IM Boulder

Upcoming MHE Interviews:

  • Heidi Strickler  - plant vs. animal protein - finding what works for you
  • Michael Horvath
  • Andrew Talansky

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

  • Kyle Coon is doing the RAAM with team SeatoSea.  They are currently in Illinois and will be making Indian and Pennsylvania this weekend.  Check out the interview on 303 Radio

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

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

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Jun 17, 2018

Our interview this week is with "The Nutrition Mechanic" Dina Griffin. Ladies, listen up - we are talking about some of the endurance considerations that are unique to the female athletes.  Gents, don't tune out - no doubt you have a spouse, girlfriend or friends that this could impact.  You should know this stuff and may want to share this interview with them.  Plus, Dina has a talent that is unrelated to endurance sport that you are going to want to hear more about and hear later in the show.

Thanks to last week's guests, 3x Ironman World Champ Craig Alexander.  We talked to Crowie about the SANSEGO Camp happening this weekend in Boulder.  We'll also tell you who won the free entry into the camp a little later on.  If you missed the interview, go back and check out Episode #129.

Dina Griffin Bio.

As a Sports Dietitian and athlete herself, Dina understands the many challenges that athletes encounter.  Whether your goals include weight loss, improving nutrition for training and race day, or managing a health condition, she works to carefully understand your unique goals and challenges. She will strategize with you to overcome obstacles, optimize all aspects of your nutrition, and meet or exceed your goals in a realistic and healthful manner.

Dina likes to ‘walk the talk’ and as such, is a competitive half marathon, marathon, and ultra runner, age group triathlete, and cyclist where she has earned top placement and age group wins in several events. For other leisure activities, she enjoys hiking, snowshoeing and open water swimming. Some notable athletic accomplishments and achievements include the Leadville 100 trail run, the Comrades ultra race in South Africa (earning a bronze medal), Ironman Coeur D’Alene (12:14 for her 1st IM in 2013), Boston Marathon (sub 3:25 finish), NYC Marathon (3:26 finish), the San Francisco North Face Endurance Run 50k, and the Mount Evans Hill Climb. She is also proud to have served as a guide for Diane Berberian at the ITU Paratriathlon World Championships in London in 2013. Additionally, she has enjoyed crewing and pacing for athletes at events such as the Badwater 135 in Death Valley, UTMB/CCC races in France, Tor de Geants in Italy, and the Leadville 100 MTB race.

Discussion Topics:

  • IM Boulder recap
  • SANSEGO give away winner and weekend agenda
  • Bob Seebohar Metabolic Project update
  • Lake to Lake Race
  • Haute Route Rocky Mountains

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

  • Kyle Coon.  Blindness caused by cancer at age 5, Kyle says that his blindness gave him vision and opened up a world of possibilities.

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

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

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Jun 9, 2018

Our interview this week is with  3x Ironman World Champ Craig "Crowie" Alexander.  We are talking about the SANSEGO Clinic in Boulder June 15-17.  If you are a triathlete who lives in the greater Denver area, you couldn't ask for a better coaching clinic opportunity.  You don't have to take off a bunch of time from work.  You don't have to travel.  When you hear what's included, you are going to realize what a value it is.  Plus, we are going to do a drawing this week for one person who will get a free registration to the clinic.  Hint - there's a clue in the interview!

Thanks to last week's guests, coach and nutrition expert Bob Seebohar.  Not only did Bob share some great information to build on our knowledge of how to fuel yourself for endurance athletic success, we formally kicked off the "get metabolically efficient" project this week.  We have more on that in a little bit!

As mentioned in the intro, Crowie is a 3x Ironman World Champion.  He also has 2 70.3 world championship titles. 

As a father, husband, businessman and athlete, Crowie has felt the same pressures you do in balancing family, a career and your passion for the sport of triathlon. The Sansego Advance program provides an opportunity to train with Crowie and get expert guidance from the Sansego team of coaches in a three-day program.

Instead of taking a week off work and away from family to go to a training camp, you can join us during the day, sleep in your own bed and spend time with your family, all without having to take time off work. For this program, you’ll have the chance to train with Crowie in his second home of Boulder, Colorado, the mecca of

triathlon. You’ll experience some classic training routes of the top Ironman pros and see a day in the life of a pro living in Boulder.

  • SANSEGO discussion and giveaway instruction/rules
    • How do people submit their entry for the give away?  Tell people on Facebook live to Crowie's lie via Facebook comments on the MHE and 303 Facebook podcast post?  Should it matter if you cheat by copying someone else? 
    • How are we going to do the draw?  Facebook live on 303 Sunday evening?
    • How are they going to redeem?
  • IM Boulder weekend
    • Swim start facebook live
    • Crowie doing the Instagram feed for Ironman
    • Facebook live pro interviews
  • Bob Seebohar Metabolic Project update

MHE Upcoming interviews:

  • Dina Griffin "The Nutrition Mechanic" Clients in include ultra runners, triathletes, marathoners, adventure racers, and cyclists.
  • Mike Reilly
  • Heidi Strickler on plant based nutrition
  • Andrew Talansky

303 Interviews:

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

Be sure to be watching for 303Triathlon Facebook Live all day on Sunday as we cover IM Boulder.

Plus be sure to check out the interviews on 303Radio coming up.

  • Kyle Coon.  Blindness caused by cancer at age 5, Kyle says that his blindness gave him vision and opened up a world of possibilities.

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

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  You wear the Halo Headset for 20 minutes and use the paired app on your phone to do what they call "neural priming".  The headset looks like Beats headphones, the top band has plates that you moisten.  When you start the "neural priming" from the app, the plates conduct electrical wave stimulation of the motor cortex part of the brain which puts it into a state of hyper plasticity, which simply means that the brain can make neural connections faster and help you learn quicker.

 

Motor skills rely on the brain to send signals to the correct muscles and parts of muscles in the right order. Through plasticity, your brain is able to ensure that your neurons are working together for a precise result

Endurance relies on the motor cortex to repeat an action for an extended period of time. Each time you take a step, swim a stroke, or pedal a bike, your brain and your muscles consume energy. Via plasticity, your training leads to more efficient movements, reducing the energy cost of each action and allowing you to endure for a longer period of time.

Strength relies on the motor cortex to ensure that your muscle fibers are contracting together and not competing with each other. Powerful output requires the coordination of the many thousands of neurons that activate a group of primary and synergist muscles. With plasticity, the brain learns to contract more useful muscle fibers and relax opposing fibers, allowing you to lift more.

We've had the honor of having CEO and Founder Dr. Chao on the show to help us understand the science.  Use code MHE150 to save $150.

  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Jun 3, 2018

Our interview this week is with coach and nutrition expert Bob Seebohar.  As you'll hear in the interview, we are going to explore trying to get more efficient with our fueling through periodized nutrition.  Our guest Bob Seebohar is the author of Metabolic Efficiency Training and the Metabolic Efficiency Recipe book.  We are building on our knowledge from the CU Sports Medicine work we did a few weeks ago.  To be clear, this is not a "pivot" but a "build" on knowledge, adding layers of information to help you fuel yourself for success.

Thanks to last week's guests, coach Matt Bottrill. Matt is the cycling coach for professional triathletes Timo Bracht, Lucy Charles, Rachel Joyce and Tim Don.  Matt shared his experience of frequenting the podium at the British Nation Time Trial Championship podium from years 2004-2013 where he was mixing it up regularly with  Chris Froome and Bradley Wiggins. If you go to the website you will see his killer aero form.

Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and most recently served as a sport dietitian for the US Olympic Committee.

 Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach and a USA Triathlon Youth/Junior coach. Being an out of the box thinker, Bob created the concepts of Nutrition Periodization™ and Metabolic Efficiency Training.

Bob has worked with a variety of athletes from sports including triathlon, duathlon, ultra-running/cycling, track and field, marathon, mountain biking, road and track cycling, cross country, swimming, and more.

Olympians

 

Susan Williams (triathlon, bronze medalist, 2004)

Sarah Haskins (triathlon)

Hunter Kemper (triathlon)

Joanna Zeiger (triathlon)

Andy Potts (triathlon)

Ben Kanute (triathlon)

Meb Keflezighi (marathon)

 

Professional Athletes

 

Tim O’Donnell (triathlon)

Leanda Cave (triathlon)

Joe Umpenhour (triathlon)

Brian Fleischmann (triathlon)

Matt Chrabot (triathlon)

Amanda Stevens (triathlon)

Kevin Collington (triathlon)

Amanda Lovato (triathlon)

Michael Lovato (triathlon)

Manny Huerta (triathlon)

Sara McLarty (triathlon)

 

  • Bob Seebohar debrief:
    • We stayed out of the Ketogenic diet lane and out of the All Carb lane; Bob's emphasis on the easy 50/50 plate was great and it does work out.
    • Metabolic Project
    • Tracking nutrition with My Fitness Pal
      • No changes to current diet
      • Made some changes after CU
      • My Fitness Pal feedback (2200-2400 calories of carbohydrate)
      • Nutrition Periodization - 2400-3000 calories of carbohydrate (roughly 600-800 grams (8-10/kg))
    • Fasted Metabolic Pre-test on June 5th
  • Ironhorse with Khem
  • Tim Don Movie - https://www.youtube.com/watch?v=UhjIchwAkAU 
  • Sansego Clinic in Boulder June 15-17 with 3 x 70.3 champion Matt Smith and Craig Alexander
    • Details

 https://uk185.infusionsoft.com/app/orderForms/Sansego-Experience-Boulder-2018 

Upcoming interviews:

  • Michael Horvath on the Strava story (303 and MHE)
  • Dina Griffin "The Nutrition Mechanic" Clients in clude ultra runners, triathletes, marathoners, adventure racers, and cyclists.
  • Mike Reilly on (303 and MHE)
  • Craig Alexander (303 and MHE)
  • Heidi Stridkler on plant based nutrition

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

  • If you are racing or spectating IM Boulder, be sure to check out the interview on 303 Radio with Tim Brosious, Race Directory of IM Boulder. 
  • STRAVA CEO Michael Horvath sat down with Bill and I this week and talks about the genesis of the idea for STRAVA, how the company has matured, stuck to its vision and more.
  • Mike Reilly on (303 and MHE)
  • Craig Alexander (303 and MHE)
  • Kyle Coon.  Blindness caused by cancer at age 5, Kyle says that his blindness gave him vision and opened up a world of possibilities.

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

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  You wear the Halo Headset for 20 minutes and use the paired app on your phone to do what they call "neural priming".  The headset looks like Beats headphones, the top band has plates that you moisten.  When you start the "neural priming" from the app, the plates conduct electrical wave stimulation of the motor cortex part of the brain which puts it into a state of hyper plasticity, which simply means that the brain can make neural connections faster and help you learn quicker.

 

Motor skills rely on the brain to send signals to the correct muscles and parts of muscles in the right order. Through plasticity, your brain is able to ensure that your neurons are working together for a precise result

 

Endurance relies on the motor cortex to repeat an action for an extended period of time. Each time you take a step, swim a stroke, or pedal a bike, your brain and your muscles consume energy. Via plasticity, your training leads to more efficient movements, reducing the energy cost of each action and allowing you to endure for a longer period of time.

Strength relies on the motor cortex to ensure that your muscle fibers are contracting together and not competing with each other. Powerful output requires the coordination of the many thousands of neurons that activate a group of primary and synergist muscles. With plasticity, the brain learns to contract more useful muscle fibers and relax opposing fibers, allowing you to lift more.

We've had the honor of having CEO and Founder Dr. Chao on the show to help us understand the science.  Use code MHE150 to save $150.

  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

May 27, 2018

Our interview this week is with coach Matt Bottrill.  As you'll hear in the interview, Matt is the cycling coach for professional triathletes Timo Bracht, Lucy Charles, Rachel Joyce and Tim Don.  Matt frequented the podium at the national time trial in the UK and his success led to professional triathletes reaching out to him for coaching advice.  His specialty is aerodynamics and he's going to share his thoughts with our crew.

Thanks to last week's guests, coach Billy Edwards of the USA Naval Academy triathlon team.  We talking about USAT Collegiate Nationals and about the Navy team win, about the vibe of the race and how they score teams at this event

Our guest lives in Whitwick England, was all over the British Nation Time Trial Championship podium from years 2004-2013.  If you check the results page you'll see him right in the mix with Chris Froome and Bradley Wiggins.  https://en.wikipedia.org/wiki/British_National_Time_Trial_Championships

Matt is owner of Matt Bottrill Coaching and has a staff of coaches.  As mentioned in the intro, he has or is coaching some of the most prominent pro triathletes including Timo Bracht, Lucy Charles, Rachel Joyce and Tim Don.

Discussion topics:

  • Kona update from Khem
  • Michael Horvath interview
  • The final week of Karen Hornbostel Memorial TT
  • Sansego Clinic in Boulder June 15-17
    • 3 x 70.3 champion Matt Smith
    • Craig Alexander
  • Metabolic testing, the sequel
    • Dr. Bob Seebohar on a new metabolic test.  We'll talk about that next week
  • Yokohama coverage and pro interviews
    • https://www.triathlon.org/results/result/2018_itu_world_triathlon_yokohama/321145
    • Roger raced at Yokohama on May 12th
    • Got some good pictures of Mario Mola of Spain (male pro winner)
    • Flora Duffy of Bermuda (female pro winner)
    • Kevin McDowell of USA
    • Pics and interviews with Mami Tani of Japan (winner of the para triathlon competition)
    • Pics and interviews with Non Stanford of GB (female pro 3rd) and Ashley Gentle of Australia (4th place)

Upcoming MHE Interviews

  • Dr. Bob Seebohar to give us a refresher on metabolic efficiency. 
  • Dina Griffin "The Nutrition Mechanic" Clients include ultra runners, triathletes, marathoners, adventure racers, and cyclists.
  • Andrew Talansky on Oceanside and St George 70.3

303 Endurance Network

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

  • If you are racing or spectating IM Boulder, be sure to check out the interview on 303 Radio with Tim Brosious, Race Directory of IM Boulder. 
  • Plus, we have an interview with Kyle Coon.  Blindness caused by cancer at age 5, Kyle says that his blindness gave him vision and opened up a world of possibilities that otherwise might have passed him by
  • STRAVA CEO Michael Horvath sat down with Bill and I this week and talks about the genesis of the idea for STRAVA, how the company has matured, stuck to its vision and more.

Affiliate programs

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

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

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

May 20, 2018

Our interview this week is with coach Billy Edwards of the USA Naval Academy triathlon team and we are talking about USAT Collegiate Nationals.  We are going to talk about the Navy team win (Go Navy), about the vibe of the race and how they score teams at this event.

Thanks to last week's guests, coach Mike Ricci on how to transform yourself from an average age-grouper to a Kona qualifier.  If you want to get to Kona and you haven't heard the interview - get on it! 

Sure Kona is the world championship of Ironman.  When you think of triathlon, most people think of Kona first.  Besides being the IM WC, it is an event that has an amazing vibe.  This week we are talking about another race that has a unique vibe and energy that I've not experienced anywhere else.  I'm talking about USATCN.  If you've been to USAT Nationals, this is not that vibe.  It's something completely different.  It's like a USATAG Nationals, Final 4 and Kona hybrid.

We are talking to the coach who built a team over years to get to this point.  We'll talk about how he did it.

Billy "The Kid" Edwards coaches the United States Naval Academy Triathlon Team.  He has been coaching the Navy Club sport since 2008.  Billy also coaches and consults competitive and beginner triathletes all over the country. His professional coaching background includes USA Triathlon and USA cycling certifications.  As a Marine infantry officer, Billy spent much of his time getting his Marines mentally and physically prepared for their tasks in battle similar to prepping athletes for races and meets.  Billy believes in consistency in every aspect of life in order to become a better athlete. Sports should become not just a hobby but a positively integrated aspect of your life. He also considers triathlon much more than swim, bike, and run.  It is the obstacles in your life, in your training, and then on race day that you have to learn to mentally, emotionally, and physically hurdle on the way to your goals.  http://billythekidtriathlete.com/coaching/

Discussion topics:

  • The missing file!  My metabolic report from CU Sports Medicine was not posted as I thought.  Thanks Dina Griffin for brining that to my attention.  It is now.  I'll explain where after the interview
  • How Bill's 10 day super block of training for IM Boulder is going
  • I have a rant about my race at the Karen Hornbostel Memorial TT and an update on flat pinning
  • Braver, Bolder, Stronger - Rachel Joyce clinic
  • Craig Alexander clinic in June

Upcoming interviews:

  • The missing file!  My metabolic report from CU Sports Medicine was not posted as I thought.  Thanks Dina Griffin for brining that to my attention.  It is now.  I'll explain where after the interview
  • How Bill's 10 day super block of training for IM Boulder is going
  • I have a rant about my race at the Karen Hornbostel Memorial TT and an update on flat pinning
  • Braver, Bolder, Stronger - Rachel Joyce clinic
  • Craig Alexander clinic in June

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

Just up on 303 Radio is an interview with Tim Brosious, Race Directory of IM Boulder.

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

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

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

 

May 13, 2018

Our topic this week is "how to get to Kona"?  We talk to Level 3 coach Mike Ricci on how to transform yourself from an average age-grouper to a Kona qualifier.  Everything from picking the right coach to picking the right race is right here today.

Thanks to last week's guests, Dr. Inigo San Milan of CU Sports Medicine and Performance Center.  We received some good feedback on the interview.  Coaches including Mike Ricci and 3 time Olympian Jim Galanes liking that content. 

I have to say, this topic of nutrition and metabolic rates is extremely personal and inter-related.  I'm pleased about the positive feedback and a little relieved there wasn't some negative feedback. As I mentioned, I know there are people who experience success with different approaches.  I had Dr. Bob Seebohar on my mind while preparing the content last week.  Bob has talked with us in the past about metabolic efficiency.  I'd like to get him back on to discuss this because I know there's something to it, but I want to do it in a way that is not confusing to the audience. 

 Kona is the serious goal of many triathletes.  For many, it just seems like a dream or unattainable goal.  Whether you have already earned your ticket to the Ironman World Championship or it just preoccupies your triathlete dreams, you will want to hear what coach Mike Ricci has some great advice.

Discussion Topics:

  • How to go from average age-grouper to Kona Qualifier?
  • Can you cram for an Ironman? 
  • Wildflower report
  • Karen Hornbostel Memorial TT and how to attach a bike race number so it is aero?  Glue or pin?

Upcoming Interviews:

  • USA Navy coach Billy Edwards to break down USAT Nationals
  • Coach Matt Bottrill out of the UK joins us to discuss bike aerodynamic form.  He is Tim Don (and I believe Rachel Joyces's cycling coach).  Matt is going to join us for an interview and get into just how many watts you can save yourself with good bike form.
  • Andrew Talansky on Oceanside and St George 70.3
  • Dina Griffin "The Nutrition Mechanic" Clients include ultra runners, triathletes, marathoners, adventure racers, and cyclists.

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

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

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

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

May 6, 2018

Our topic this week is Part 2 on "No Guessing".  We continue our interview Dr. Inigo San Milan of CU Sports Medicine and Performance Center.  I mentioned some of the topics we are going to hit last week.  If you missed it, you are going to hear Inigo's definitions of each training zone.  You will learn what muscle types map to which zone, understand the relationship between metabolic rates and sources and muscle fiber types and zones. It's going to be a science lesson hootinany!

Thanks to last week's guests, professional triathlete's Tim Don, James Hadley and Rachel Joyce.  Can't wait to see Tim and Rachel at Kona this year!

Taking the No Guessing topic with Inigo to the next level.  I have some training zone definitions straight from Inigo, plus I have taken my metabolic report results and done a comparison to a generic online race nutrition calculator.  I want to illustrate how different MY and perhaps YOUR individual results might be to generic calculators.

Plus, we have the final results in from USAT Collegiate Nationals.  I want to share the rankings and some results, plus give a couple of special "shout outs" to some individuals and teams. 

Shout Outs to:

  • Tim Hola and his dad qualify for Kona at IM Texas.
  • Josh Shadle's mom for also finishing IM Texas
  • My team mates at Renegade Endurance who finished IM Texas.
  • Scowl to any one (not any of my friends) who drafted at IM Texas
  • Shout out to my athlete Brady Nelson for his finish at IM 70.3 St George
  • Also a shout out to Lionel Sanders for his win at 70.3 St George with a 3:41.11.
  • Also, upcoming guest and professional Andrew Talansky for his finish today at IM 70.3 St George with an unofficial 4:03.31

Dr. San Millán is an Assistant Professor at the University of Colorado School of Medicine and the Director of the Sports Performance Program at the CU Sports Medicine and Performance Center in Boulder, Colorado.

Listen closely to the concepts that we discuss.  After the interview, I’m going to share my actual data and drive home the point that relying on assumptions, generic calculators for training zones, caloric expenditure, etc. can be highly risky.

Inigo's Training Zone Definitions

-Z1 is recovery

-Z2 is the exercise intensity where you achieve the maximal fat oxidation rate (FATmax) which also coincides with the first lactate inflection point. This is indicative of maximal Type 1 muscle fiber recruitment before Type IIa starts kicking in.

-Z3 is when type IIa muscle fibers kick in and there is a sharp decrease in Fat oxidation and increase in CHO oxidation. The Cross-over point usually happens here. Also there is a continuous rise in lactate accumulation.

-Z4 is the exercise intensity at which Fat oxidation completely disappears and CHO is the only fuel available. Furthermore, this also coincides with a 2nd lactate inflection point (“Lactate threshold”). This metabolic state denotes maximal Type IIa muscle fiber recruitment before Type IIb fibers kick in.

-Z5 is usually your VO2max, or maximal effort you can sustain and starting to incur in anaerobic metabolism. This intensity can only be sustained for ~2-3 minutes.

-Z6 is your anaerobic metabolism and dependable on ATP stores as glycolysis is not fast enough to supply ATP for the muscles. Usually sprinting intensity.

Examples of Nutrition Calculations (Assumption v Reality)

Zone 1

Do you know how many calories you are burning per hour?

Me - TrainingPeaks: 590/hr at z1 - No indication of what % comes from fat

Generic Calculator: 519/hr at z1 (67% from fat)

Actual Test: 770/hr at z1 (26% from fat)

If I used a generic calculator I might assume I'm only burning 171 calories of glycogen/hour.  In reality, I'm using 570.  An error of 330%.

 

Zone 3

Me - TrainingPeaks: 797

Generic Calculator: 774 (28% from fat)

Actual Test: 979 (7.7% from fat)

Generic calculator says I'm using 557 calories of glycogen/hour.  In reality I'm using 904. 

Upcoming Interviews:

  • Level 3 coach Mike Ricci of D3 Multisport to talk about how to advance from age-grouper to elite
  • USA Navy coach Billy Edwards to break down USAT Nationals
  • Coach Matt Bottrill out of the UK joins us to discuss bike aerodynamic form.  He is Tim Don (and I believe Rachel Joyces's cycling coach).  Matt is going to join us for an interview and get into just how many watts you can save yourself with good bike form.
  • Andrew Talansky on Oceanside and St George 70.3

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

Good luck to my colleagues at 303 Endurance Network who are racing at Wildflower tomorrow - Khem Suthiwan, Dana Willett and Allison Freeman.  Good luck ladies!

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

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

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Apr 29, 2018

Our interview this week is titled Brits in Boulder to celebrate St Georges Day this past Monday.  Bill and I met with professional triathlete's Tim Don, James Hadley and Rachel Joyce at Ivan O'Gorman's bike fit studio just outside of Boulder and had a very casual interview and discussion.  As you will hear we discussed a number of topics and are super grateful for their time and for sharing their time and perspectives as professional triathletes. 

Saint George's Day, also known as the Feast of Saint George, is the feast day of Saint George as celebrated by various Christian Churches and by the several nations, kingdoms, countries, and cities of which Saint George is the patron saint.

Thanks to last week's guest, Dr. Inigo San Milan of CU Sports Medicine and Performance on the topic of metabolic testing.  Last week was part 1 of a 2-part interview.  There was a lot to digest in last week's interview and we much, much more to get to with Inigo. 

Because of the way the dates fell with St. Georges Day being this past week, we wanted to shift gears for a week and share the Brits in Boulder interview with Tim, Rachel and James.

Next week we will return to the final half of the interview with Inigo next week.  I'll elaborate further on what you will hear next week in part 2 - you do not want to miss it. 

Before we get into today's interview, I want to relay some updates from Bill and Khem, which we discussed this morning.  I won't try to represent what they discussed this morning, but would like to share a couple of brief highlights.

Bill is back from Haute Route San Francisco.  Overall it sounded like he had an awesome experience, but Haute Route was no joke.  After taking a ferry to the start, the first stage started from Jack London Square after taking in Oakland and was a 100 mile and more than 10k feet of climbing with Mt Diablo.  Mt Diablo is a featured part of the Tour of California race. After they finished in Oakland, the racers took a ferry back to San Francisco for a good meal and massage. 

The 87 mile stage two started at the Presidio and rode across the Golden Gate Bridge.  There was another 8500 feet of climbing and it sounds like it was pretty relentless, but pretty epic at the same time.  The gist of what Bill reported was that it's a great experience, extremely well supported, but very challenging.

Khem gave an update on the Karen Hornbostel Memorial TT.  This was week four and the conditions were calm Wednesday at Cherry Creek Reservoir.  There were reportedly a lot of fast times on the 9.5 mile course and Khem knocked nearly a minute off her previous week's time.  There are three more weeks to go and I'm hoping to be out there next week with her.

After the interview I'll go into a little detail on the USAT Collegiate and HS Club Nationals in Tuscaloosa.  I'll also provide a little more on last week's interview with Dr. Inigo San Milan and talk about what you will hear in next week's episode and the information that Inigo has yet to share.

Rachel Joyce has six top ten finishes in Kona to her name (6th:2009, 5th:2010, 4th:2011, 2nd:2013, 3rd:2014, 2nd:2015), a world title and four Iron distance titles (Ironman Lanzarote 2011, Challenge Roth 2012, Ironman Texas 2013, Ironman Cozumel 2013 and Ironman Boulder in 2017).  Her finish time in Challenge Roth (8:45:03) also puts her down as the fifth fastest woman over the Iron distance and is one of only 4 women to finish in sub-9hours at the Ironman World Championships (8:57:28).

London was “home” for  10 years but now Rachel has moved Stateside and lives year round in Boulder, Colorado.  She has been coached by Julie Dibens since the end of 2014.  Her ambition in the sport is to win Kona as well as tick off a few “bucket list” races she has on her list….Wildflower, Ironman Lake Placid, St Croix 70.3 and Escape from Alcatraz to name a few.

James Hadley Originally from England, UK, has been an athlete for 28 years. He progressed quickly through years of hard work and dedication to race as a professional triathlete internationally for 11 of these years. During this time James has been taught by some of the best coaches in the world, whilst also training/racing alongside some of the all time great athletes triathlon has ever produced.  He was accepted into Bath University and started training in earnest with the triathlon team. During a visit to Australia he met coach Siri Lindley, who was “instrumental” in motivating him to take his training to the next level. He moved to Boulder to train with Lindley and still lives there today.

Great Britain’s Tim Don posted a 7:40:23 at the Ironman South American Championship in Brazil on May 28, 2017 to become the fastest athlete to ever finish an Ironman-branded race. The former ITU star put together a 44:16 swim, a 4:06:56 bike and a 2:44:46 marathon to post the incredible 7:40:23 finishing time and break Canadian Lionel Sanders’ record of 7:44:29, which was just set at last November’s Ironman Arizona. In addition to the record, Don earned the championship victory with an astounding 25-minute margin over second-place finisher Kyle Buckingham of South Africa and will be guaranteed a slot for October’s Ironman World Championship.

Weigh yourself prior to your workout

Weigh yourself after your workout

Note how much fluid you consumed during

Note (generally how much fluid you lost through peeing)

  • Maintain a spreadsheet. 

My spreadsheet has:

  1. Date
  2. Time
  3. Temperature
  4. Activity
  5. Duration (minutes)
  6. Weight Prior
  7. Weight After
  8. Weight Change in pounds: multiply by 16 to convert to ounces
  9. Fluid Consumed
  10. Fluid Excreted
  11. Sweat Rate in ounces

USAT Collegiate Club Nationals in Tuscaloosa.  The USA Triathlon Collegiate Club & High School National Championships are this Friday and Saturday in Tuscaloosa, Alabama, with nearly 1,300 collegiate competitors from 120 collegiate clubs and more than 150 high schoolers registered to compete.

There was a course change announced and now executed.  All races will be shifted from a triathlon (swim-bike-run) to a duathlon(run-bike-run) to ensure athlete safety.

Heavy rainfall in Tuscaloosa the past two weeks led to the Holt Dam spillway gates being opened by local officials to avoid flooding. Heightened volume in the Black Warrior River necessitated that the gates remain open through race weekend, resulting in overly strong currents that were deemed unsafe for swimming.

Racing Friday included the Draft-Legal Collegiate Club Championships, in which athletes covered a 2.5-kilometer run, draft-legal 20-kilometer bike and another 2.5-kilometer run.  The draft-legal format, which allows athletes to work together and pace off eachother on the bike, is similar to what is contested in elite International Triathlon Union (ITU) competitions and the OlympicGames.

Some of the nation’s up-and-coming multisport athletes will compete at the USA Triathlon High School National Championships. The course will cover a 2.5k run, non-drafting 21.45k bike and 2.5k run. High school boys, including two athletes competing in the Paratriathlon Open division

The action continues Saturday morning with nearly the entire field of collegiate athletes competing in the Olympic-Distance Collegiate Club Championships. The course covers a 5.2k run, 40k bike and another 5.2k run. The race also includes a Paratriathlon Open division, which features a 5.2k run, 20k bike and 5.2k run.

I enjoyed working with Caryn Marconi today.  Caryn is USAT's Communication Manager and was doing an amazing job making sure all teams, coaches, media knew about the changes and handling all of the social media with her team.  COO Tim Yount did and incredible job announcing today and you can tell how passionate he is about these young athletes and the sport of triathlon.  He follows the progress of these athletes and he knows how to keep the spectators informed and engaged.

Upcoming interviews:

  • Part 2 of Inigo and metabolic training
    • We'll hear Inigo's definition of training in Zone 2 and how to train to how to improve fat burning and lactate clearing.  When you don't train properly in Zone 2, you are not training the Type 1 muscle fibers.  When you don't train those fibers, they atrophy.  When Type 1 fibers atrophy, you get reduced mitochondrial function and impair your ability to clear lactate.  Accumulation of lactate results in H Ions affecting acidosis and muscle contraction
    • We'll hear Inigo talk about target carbohydrate consumption at 10-15 hours of training per week - spoiler alert - it's about 3-4 g/kg
    • We'll hear how chronically low glycogen results in catabolic effect, loss of muscle mass and results in higher cortisol and adrenal fatigue and even hypothyroidism
    • We'll Inigo's theory on the relationship between Coronary disease related to inflammation;
    • One of the things that Bill brought up on his Haute Route race was that his heart rate couldn’t get much above 130 beats/minute.  Inigo does an excellent job explaining what is happening physiologically that causes us to not be able to elevate our heart rate.  The basic idea is that the brain needs glucose.  If the brain senses there's not enough glycogen to share with the muscles and liver, the brain controls how much glycogen they get.  It also reduces adrenaline production and adrenaline reduction results in lower heart rate.
  • Tim Don's cycling coach Matt Bottrill on aerodynamic form.  Matt is going to join us for an interview and get into just how many watts you can save yourself with good bike form.
  • Level 3 coach Mike Ricci of D3 Multisport to talk about how to advance from age-grouper to elite
  • Andrew Talansky on Oceanside and St George 70.3

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.  Be sure to follow 303Radio.

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

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

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Apr 22, 2018

Our guest this week is Dr. Inigo San Milan of CU Sports Medicine and Performance on the topic of metabolic testing.  Last week you'll recall that I mentioned one of the reasons for "why" we do this podcast, which was our ability to have conversations with interesting and quality people like Josh Shadle and Dr. Jason Karp.

Another reason that we do this is that triathlon and endurance sports have inherent complexities and things you need to learn over time.  We are driven to learn and the content that we provide is really a bi-product of that passion for us to learn.  Even after doing this for more than a decade, I continue to refine and expand my knowledge.  Things that I thought I understood, I gain a deeper appreciation for or improved understanding.  You are going to get an invaluable science lesson today folks.  We are going to talk about CU's proprietary ultrasound muscle testing for metabolic damage and glycogen storage.  If haven't been tested, then you are flat out guessing.  I was astonished at what I learned.  Plus, if you think going slow is for sissy's, think again.  After you hear this, you are going to want to know our zone 2 numbers and respect them. 

Thanks to last week's guest, Josh Shadle of Fuelary.  He'shelped us understand a more contemporary approach to wellness and performance.  The more proactive approach tests in narrower ranges, more markers and more frequently to help identify wellness and performance opportunities.  If you missed it, go back and listen to episode #121

Dr. San Millán is an Assistant Professor at the University of Colorado School of Medicine and the Director of the Sports Performance Program at the CU Sports Medicine and Performance Center in Boulder, Colorado. He is an internationally renowned applied physiologist having worked for the past 20 years for many professional teams and elite athletes worldwide across multiple sports like running, football, soccer, basketball, rowing, triathlon, swimming, Olympics and cycling including eight Pro Cycling Teams. He has also been consultant in exercise physiology and sports medicine to international organizations like the US Olympic Committee and the International Cycling Union. He has been a pioneer in developing new methodologies for monitoring athletes at the metabolic and physiological level including a novel method to measure mitochondrial function in vivo as well as the the invention, along his colleague Dr. John Hill, of the first method to measure skeletal muscle glycogen in a non-invasive manner using high frequency ultrasound. His areas of research, clinical work and interest include exercise metabolism, nutrition, sports performance, overtraining, diabetes, cancer and critical care.

 

  • Brits in Boulder, Tim Don, James Hadley and Rachel Joyce.  Franko Vatterott helped us get the trio of British pro triathletes together and Bill arranged for us to meet at Ivan O'Gorman's bike fit studio.  We discussed why they chose to move and stay in Boulder.  We talk about what it's like running your professional triathlete career as a business, keeping your edge, the future of British triathletes, and much, much more.
  • Part 2 of Inigo and metabolic training
  • Tim Don was sharing what he's been doing with his coach Matt Bottrill in the wind tunnel and on aerodynamic form.  Matt is going to join us for an interview and get into just how many watts you can save yourself with good bike form.
  • Andrew Talansky on Oceanside and St George 70.3

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.  Be sure to follow 303Radio.

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

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

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Apr 15, 2018

Our guest this week is Josh Shadle of Fuelary.  He's going to help us understand a more contemporary approach to wellness and performance.  A lot of athletes are starting to be more proactive than the annual physical with their GP and getting the standard blood screening which tests within broad ranges of "normal".  The more proactive approach tests in narrower ranges, more markers and more frequently to help identify wellness and performance opportunities. 

Thanks to last week's guest, Dr. Jason Karp who gave us helped with "The Right Way to Do Run Intervals".  With his PhD in physiology, Masters in Kinesiology and a BA in sports science, he is about as educated as anyone in the field and yet he writes and conveys concepts in a way the ley person can understand.  If you missed it, go back and listen to episode #120.

One of the things I love about what we do is that we get to meet some very interesting and quality people.  We were introduced to Josh by Will Murrray, our regular mental skills coach.  Josh has a life story that I'm honored that he shared with such transparence and vulnerability. He has followed his calling and passion and is doing things that help regular people and athletes be at their best.  Whether your goal is weight loss or performance they have tests and plans that are design to make you happy, healthy, and horny.

Discussion Topics:

  • Brits in Boulder - Tim Don, James Hadley and Rachel Joyce
  • CU Sports Medicine
  • Haute Route

Upcoming Iterviews:

  • Inigo San Milan on the metabolic testing process.  You've heard some basics of what we discussed already, but you will be able to hear the science lesson for yourself.
  • Brits in Boulder, Tim Don, James Hadley and Rachel Joyce.  Franko Vatterott helped us get the trio of British pro triathletes together and Bill arranged for us to meet at Ivan O'Gorman's bike fit studio.  We discussed why they chose to move and stay in Boulder.  We talk about what it's like running your professional triathlete career as a business, keeping your edge, the future of British triathletes, and much, much more.
  • Tim Don was sharing what he's been doing with his coach Matt Bottrill in the wind tunnel and on aerodynamic form.  Matt is going to join us for an interview and get into just how many watts you can save yourself with good bike form.
  • Andrew Talansky on Oceanside and St George 70.3

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.  Be sure to follow 303Radio.

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

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

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

 

Apr 8, 2018

Our guest this week is Dr. Jason Karp to talk about his article "The Right Way to Do Run Intervals".  He has a PhD in exercise physiology, a Masters in Kinesiology and a BA in exercise and sports science.  He's been a guest in the past on his books, The Inner Runner and Run Your Fat Off.   We are certain you will learn some new information about interval training and how that create the adaptations that make you faster and stronger.

Thanks to last week's guest, Tim Hola on his favorite swim, bike and run workouts.  For those who heard and told us how much you liked it, thank you for your feedback.  If you missed it, go back and listen to episode #119.

Tim's Favorite Workouts:

Swim:

Workout 1

  • 1000 straight fast; last 200 water polo (1 min RI)
  • 1000 straight; last 200 water polo (45 sec RI)
  • 1000 straight; last 200 water polo (30 sec RI)
  • 1000 straight; last 200 water polo

Workout 2

  • 4225 straight sprinkling in intensity 200s and 300s here and there.  non stop and no drinking.

Bike:

Workout 1

  • 90 seconds hard as you can; 60 seconds harder; 60 seconds steady; 30 seconds rest (repeat 5 times)
  • 10-15 minutes spin
  • 45 minute time trial

 

Workout 2

  • 20 minute intervals at race pace (hard as he can for 20 minutes) with 5 minutes rest (repeat 5 times)

Run:

Workout 1

  • After a good warmup
  • Hill repeats 45 seconds hard up, easy down; 30 seconds hard uphill, easy down 15 seconds hard uphill, easy down (repeat 5 times) 

Discussion Teasers:

  • Cherry Creek Time Trial
  • New Triathlete Tip - How's and Why's of Following a Triathlon Training Workout
  • Bills countdown to Ironman Boulder
  • Physiology and gait analysis at CU Sports Medicine
  • Resilience Code Tour

Interview Setup

Jason Karp is a prolific writer, he has more than 400 articles published in running, coaching, and fitness magazines and scientific journals and is the author of eight books, including The Inner Runner, Run Your Fat Off, and Running a Marathon For Dummies.

 Jason is a USA Track & Field certified coach, has taught USA Track & Field’s level 3 coaching certification, and has led elite coaching camps at the U.S. Olympic Training Center. A runner since sixth grade, he was a member of the silver-medal winning U.S. Masters Team at the 2013 World Maccabiah Games in Israel.

New Triathlete Tips:

Last week's discussion and Pulte tri clinic was on the topic of Essential Gear for Your First Triathlon.  We've published a blog post on the topic on the website.  Go to www.milehighendurance.com and the Content menu and navigate to MHE Blog.

At our Pulte group run last weekend I asked the peeps about what pace they wanted to run?  When they answered, I asked why they wanted to run the paces they were planning.  The answers were, "that's what I always run".  We ultimately ran a very slow and easy Zone 1 / Zone 2 pace.  As we ran, we discussed the reason for different paces or training zones.

This week's Clinic was going to be "How to Read Triathlon Workouts".  Everyone is receiving their free Triathlon Plans from MyTimeToTri.com.  If you are listening to this and need a free training plan, you should go check it out.   Not that my Pulte peeps have their training plans, and realizing that they don't yet understand the basics of training at different intensities, It thought I'd step back and talk about why the specifics of each swim, bike and run.

This week's blog posting is the "How's and Why's of Following a Triathlon Workout".  Here's a bit of what you will read on the blog post this weekend.

Workout Specifications

Notice that triathlon workouts rarely read “just go swim”, “ride your bike”, or “run somewhere and back”. They are (or should be) much more specific. If they are written by a certified triathlon coach, they should include specifics for duration (or distance), intensity, terrain (grade and/or surface), intervals and recovery, and potential skill focuses.

The specifics of a workout are designed to affect an adaptation. Different intensity levels, distances, terrain, sequencing and progression stress different energy systems and the neuromuscular system to affect different changes to your body.

Training Intensity

The “Training Zone Chart” refers to Zones that tie to a Rate of Perceived Exertion (RPE) range and description of how that may be perceived. Think of zones as gears in your cars transmission. 1st gear is the easiest (engine is doing less work) and slowest. 5th gear is the hardest (engine is doing a lot of work) and fastest.

Zone 1 as a training intensity is intended for active recovery. You are getting circulation and exercise, but it’s easy. Walking is a good example of Zone 1 effort.

Zone 2 intensity is designed to use your body’s aerobic energy system. This means that it’s primarily using your body’s ability to combine oxygen with fat to produce energy to fire your muscles. It does not put a high strain on your cardiovascular system. Lower intensity efforts are typically prescribed for longer distance and time efforts.

Zone 3 is the hardest you will work while using fat as your primary fuel source, but you are starting to use more glycogen (sugar) stored in your body’s muscles and liver to produce energy.

Zone 4 intensity is the tipping point where your body starts to use more glycogen for fuel than stored fat and instead shifts to and anaerobic adaptation. It also raises your heart rate drastically, influencing adaptations in your cardio-pulmonary system. You will often see interval training prescribed in 2-3 minute durations.

Zone 5 is designed for neuromuscular, or speed, development. Higher intensity efforts are typically prescribed in shorter “intervals”. You will typically see intervals prescribed in 20 second to 1 minute durations.

Training Endurance

Of the physical adaptations speed, strength and endurance, the latter is the easiest one for the body to make. Consider what it would take to decrease your 100-meter sprint by 10%, or bench press by 10%. Increasing your run distance from 1.0 to 1.1 miles is a relatively easy adaptation. If you consistently and progressively apply low intensity effort swim, bike and run efforts, you will be amazed how easily you are able to increase the distance of what you are capable of today and reach your goals, given adequate time. While you want to progressively increase your distance, you want to be careful to not add too much mileage too quickly. 5-10% increases each week is recommended to avoid injury.

Next week on MHE we have Josh Shadle on Fuelary - blood testing for the everyday superhero.  Whether your goal is weight loss or performance they have tests and plans that are design to make you happy, healthy, and …..horny. 

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.  Be sure to follow 303Radio.

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

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

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Apr 1, 2018

Our guest this week is Tim Hola.  Tim is an elite age-grouper with a full time job and family.  He is also had a 9:52 race in Kona this past year.  He joins us to talk about the realities of balancing all of his responsibilities and still being an incredible athlete.  He shares some of his favorite workouts in each the swim, bike and run and what works for him.

Thanks to last week's guest, Dr. Kirk Parsley.  As a sleep specialist, former Navy Seal and endurance athlete, he knows the demands we put our bodies through and had a lot to share on getting healthy sleep.  If you missed it, your owe it to yourself to go back and listen to episode #118.

We already mentioned Tim's Kona performance from last year.  In addition to being an incredibly talented athlete, Tim happens to be a neighbor.   I've been racing triathlon in the Denver/Boulder area for more than 12 years and I've gotten to know some pretty fast triathletes.  Many guys who look to get on the podium.  There's one guy that everyone hopes doesn't turn up at a race and that is our guest Tim Hola.  When Tim shows up, everyone is racing for second.  I'll share some of his race results on Athlinks after the interview.

MHE upcoming interviews:

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.

 

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

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

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Mar 25, 2018

Our guest this week is Doctor Kirk Parsley.  He is a sleep specialist and has been treating Navy Seals, Special Ops, First Responders, and yes - endurance athletes, with sleep related ailments or performance issues.  If you don't get 8 hours of sleep as a non-athlete and as much as 10 for ultra-runners, you will want to know what you could be doing to your performance and health.

Thanks to last week's guest, ultra-runner and coach Don Reichelt.  Don shared his preparation and training for Badwater 135.  We also talked about how he helps other athletes train for that distance.  We will be watching his race closely and look forward to seeing his result.  My sense is, we are going to be impressed!

Discussion Teasers:

  • Reactions to the interview and some of our take-aways
  • When we last reported we were still in Lake Havasu.  Before leaving Lake Havasu, we had a pretty interesting run in the desert and tested our navigation skills.  We have a great report on our trip to Tucson, dinner with Alain Lambert and Barry Siff, and the ride with Alain on Mt. Lemmon.
  • Time management tips when you are trying to fit all the hours of training required for long-distance racing

Interview Setup:

Kirk Parsley served as an Undersea Medical Officer at Naval Special Warfare Group One from June 2009 to January 2013. While there, he led the development and supervised the group’s first Sports Medicine Rehabilitation center. He is a former SEAL, and received his Medical Degree from Bethesda, Uniformed Services University of Health Sciences (USUHS) in 2004. He interned in Obstetrics and Gynecology at Balboa Naval Hospital San Diego in 2005 and subsequently completed a Navy residency in Hyperbarics and Diving Medicine in 2006.

 

Doctor Parsley has been a member of the American Academy of Sleep Medicine since 2006 and served as Naval Special Warfare’s expert on Sleep Medicine. In addition he is certified in hormonal modulation (Age-Management Medicine). After leaving the Navy he went into concierge medicine and consulting. He continues to consult for multiple corporations, and professional athletes/teams. Doctor Parsley lectures worldwide on sleep, wellness, and hormonal optimization and is currently completing a book on sleep and health optimization.

 

His philosophy for wellness is simple; in order to optimize our health and get the most out of our bodies and minds, we must live more closely to the way we evolved as a species. He believes that many diseases and disorders that we accept as “inevitable” in modern society are unnecessary complications of poor sleeping habits, living in a toxic environment, eating foods we were not designed to digest, and allowing stress to overwhelm us. His passion is to help his patients and clients achieve the highest quality of life possible, and realize their health, performance, and longevity goals.

 

Dr. Parsley spends as much of his spare time as possible with his three beautiful children (Hayden, Cole, and Harper). He has been a competitive athlete his entire life, and enjoys nearly all outdoor activities and sports.

Interview debrief:

  • Oura Ring
  • I was naïve about sleep aids.  How common do you think the understanding of using Ambien, Zolpidem or other sleep aids or any chemical that doesn't naturally occur in food could impair your ability to get to metabolic sleep?
  • Distinguishing drugs from supplements
  • Tryptophan becomes 5htp.  Becomes serotonin.  Saratonin becomes melatonin.
  • Ironman - Science of Sleep Article

inadequate sleep has an adverse effect on glucose metabolism. A study at the University of Chicago Pritzker School of Medicine showed that after a single week of sleep restriction in young healthy male athletes, glucose levels were altered and led to a rapid deterioration of bodily functions. The authors compared the body’s diminished ability to handle glucose to aging effects seen in the elderly.

We also need sleep to produce HGH, or human growth hormone, the substance critical to post-exercise tissue repair that’s manufactured by the pituitary gland. In short, sleep is required to speed our recovery from training sessions and and racing. When sleep deprived, athletes commonly complain that a race or workout felt harder than expected.

  • What about the impact to fat metabolism with just 2 hours less sleep?  What do you think that does to race performance for athletes who don't get 7-9 hours of sleep prior to an Ironman? Insulin sensitivity drops 30% with 2 hours less sleep.
  • It was also a little scary to hear how much lack of sleep can lead to issues like ADD, depression, all psychiatric diagnosis are precursory by lack of sleep

Lake Havasu and Tucson Trip:

Trashcan Lid run https://connect.garmin.com/modern/activity/2564650099

dinner with Alain Lambert and Barry Siff, and the ride with Alain on Mt. Lemmon

https://www.hauteroute.org/

https://connect.garmin.com/modern/activity/2566311987

Time Management Tip:

  • In my weekly check-in with Brady we were discussing the topic of how to manage your training schedule
  • Training for Iron-distance is one of those "big rock priorities" - you need to do the training, but you also have other priorities like work, family, finances, etc.
  • One thing that Brady does to plan ahead and keep organized is he knows what training he has each day of the week, so he lays out his clothes for each workout.  I'm sure there may be some adjustments if the weather forecast changes, but it's a great way to avoid unwanted surprises.
  • What things do you guys do to stay organized or manage your time?

MHE upcoming interviews:

  • Dr Jason Karp on his article "the right way to do run interval training"
  • Elite, 16 time Kona finisher, Tim Hola

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. 

Be sure to follow 303Radio for these upcoming interviews:

  • Alon Mandel, Olympic swimmer from Israel now swimming the Cook Strait in New Zealand
  • Larry Potter for KHMTT
  • Colorado University invasion on Lake Havasu
  • Jonathon Grinder, race director of lake Havasu triathlon
  • Katie Whidden, coach of Colorado School of Mines
  • Brad Seng, coach of CU
  • Athletes from the many Colorado teams
  • Dierdre Moynahan and Kay Martin

 

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

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

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Mar 18, 2018

Welcome

Our guest this week is ultra-runner and coach Don Reichelt.  Don is one of the few elite runners selected for Badwater 135.  We are going to talk to him about a number of topics, but the main thrust is his preparation for Badwater and his coaching advise for training for that distance.

Last week's guest

Thanks to last week's guest, coach Will Murray of D3 Multisport for helping us manage and deal with doubt and performance.  If you haven't heard that episode, go back and check out last week's episode 116.

Discussion Teasers

Before we get into the interview, let's catch up with Bill and what we have on deck for the post interview discussion.

  • Interview wrap up
  • 303 Updates
  • My Time to Tri Project Update
  • Spring Break and Lake Havasu Triathlon
  • Upcoming interviews

Interview Setup

Don Reichelt lives Littleton Colorado and has the support of his fiancé Amy.  You'll hear in the interview that Don was on the 2017 US Spartathlon team.   Don also has a coaching business https://www.boundlessendurance.com/

 

Interview

Don Reichelt

Host

  • He recently raced at the Mesa Arizona Marathon with a time of 2:45:08 with an average pace of 6:19. 
  • Facilitated Bill's threshold test at Stryd
  • 303 Updates
  • My Time to Tri Update
  • Spring Break and Lake Havasu Triathlon
  • Explorer is packed except for the bikes
  • What time are we heading out?
  • The Lake Havasu course
  • Tucson trip and Mt Lemmon (plus Strava leader board)

Upcoming MHE Interviews

MHE upcoming interviews:

  • The interview that just might save your life - Dr. Kirk Parsley on the critical importance of sleep
  • Dr Jason Karp on his article "the right way to do run interval training"
  • Elite, 16 time Kona finisher, Tim Hola

 

303 Media Productions

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. 

Be sure to follow 303Radio for these upcoming interviews:

  • Alon Mandel, Olympic swimmer from Israel now swimming the Cook Strait in New Zealand
  • Larry Potter for KHMTT
  • Colorado University invasion on Lake Havasu
    • Jonathon Grinder, race director of lake Havasu triathlon
    • Katie Whidden, coach of Colorado School of Mines
    • Brad Seng, coach of CU
    • Athletes from the many Colorado teams

 

Affiliate Programs

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

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

Closing

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

 

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

 

Mar 11, 2018

Welcome

We'll be kicking off the show with an interview with coach Will Murray of D3 Multisport.  Will is a mental skills coach and is an expert at helping athletes get the most out of their training and racing by getting their head right.  We talk about a subject that a lot of athletes face and that is "doubt".  Doubt shows up in a lot of ways in our training and racing and Will is going to help you not only manage and deal with doubt, but we'll talk about how to use it as a weapon.

Last week's guest

Thanks to last week's guest, coach David Warden for joining us to discuss his new book with Matt Fitzgerald, 80/20 Triathlon.  We talked about the concept of 80/20 training, TrainingPlans, and Smart Workouts in TrainingPeaks. 

If you haven't heard that episode, go back and check out last week's episode 115 (that's the 2 year anniversary show).

Discussion Teasers

Bill do you ever have doubts about your performance?

We'll talk a little more about doubt after the interview, plus some additional topics.

Bill and Khem, what topics do you have for this week's discussion?

Discussion topics:

  • I've started my training in earnest for the season and for good reason
  • KHMTT
  • CU Sports Medicine and Performance Center
  • Spring Break and Lake Havasu Triathlon

 

Interview Setup

Everybody has doubts, but some people don’t let them get in the way of what they strive to achieve.  This past week, coach Will Murray conducted a hands-on, activity-oriented and extremely practical session for athletes who have doubts that interfere with their training, racing and daily life. They worked on fast, effective techniques to address negative self-talk and unhelpful elements of doubt.  They got the live version with Will.  Today you get the next best thing as Will shared these techniques in our interview.  Here's Will Murray.

Interview

Will Murray

Host Discussion Topics

Will Murray debrief:

  • I have to admit that a lot of my training and motivation is fueled by wanting to eliminate doubt.  I've mentioned in the past a book titled How Triathlon Ruined My Life.  The book's author Darren Roberts uses the analogy of a parachute as your overall training plan and preparation for a triathlon (in his case his first Ironman).  He wrote how missing a workout in his training plan was like intentionally cutting a cord of your parachute, making your parachute (preparation) less certain.  It also introduced doubt.  Even if missing workouts here and there didn't actually impair your physical preparation of your training, standing on the starting line, the thought of maybe not doing every workout can introduce doubts about your preparation and that can be all that it takes to lose confidence which impairs your performance.
  • Bill or Khem, do you ever experience doubt before a race?
  • Will Murray is meeting with Lauren this weekend to help her with her doubts about open water swimming.

KHMTT

  • 2018 Series consists of seven (7) individual time trials on consecutive Wednesday evenings
  • April 4, 11, 18, 25 May 2, 9, 16
  • Cherry Creek State Park
  • First racer starts at 4:30 PM Final racer at approximately 7:20 PM

CU Sports Medicine and Performance Center

  • What happens in the lab?
  • The session will begin with an initial overview of your condition and goals. We will go over a brief review of the methodology and protocol and answer any questions to ensure you are prepared and comfortable.
  • There will be a weight and Skin Fold Body Composition analysis prior to test. You may opt out of this portion of the assessment.
  • Based on the pre-assessment questionnaire, we will get you set up on the treadmill and have you begin your warm-up.
  • You will be fitted with a breathing mask in order to record metabolic values and VO2 max.
  • This mask may feel confining at first but in no way restricts normal respiration.
  • You will also be fitted with a Polar Heart Rate Strap to record heart rate.
  • Small Blood lactate samples will be collected from either the finger or ear following each step. It is a small needle stick and is usually painless.
  • Our test protocol will begin at a very light effort and progress to a hard effort at the end of the test. The length of the first 3 test stages will be 5 minutes in length, followed by 10 minute stage lengths in the remaining stages. The protocol will progress in a stepwise fashion, meaning each stage will get progressively more difficult. The final stage will be a near maximal effort, and we will encourage you to complete as much work as necessary to gather data. However you may stop at any time you feel you can no longer go on.
  • Finally, we will complete a post-test consultation to review test results, provide feedback, answer questions, and provide recommendations for achieving your goals.

Spring Break and Lake Havasu Triathlon

  • Drive 16th
  • Race 17th
  • To Tucson 18th
  • Mt Lemon 19th
  • To Denver 20th

Upcoming MHE Interviews

MHE upcoming interviews:

  • Don Reichelt on his elite athlete selection for Badwater 135 and his coaching advise for training for that distance
  • Dr. Kirk Parsley on the critical importance of sleep

303 Media Productions

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. 

Be sure to follow 303Radio for these upcoming interviews:

  • Larry Potter for KHMTT
  • Colorado University invasion on Lake Havasu
    • Jonathon Grinder, race director of lake Havasu triathlon
    • Katie Whidden, coach of Colorado School of Mines
    • Brad Seng, coach of CU

Affiliate Programs

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

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

Closing

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Mar 4, 2018

Welcome

 

Coach David Warden joins us to discuss his new book with Matt Fitzgerald, 80/20 Triathlon.  We talk about the concept of 80/20 training, TrainingPlans, Smart Workouts in TrainingPeaks and much more.

Last week's guest

Thanks to last week's guest, Barry Siff (President of the Board for USA Triathlon) for joining us to talk about the My Time To Tri joint initiative between USAT and Ironman to introduce 100,000 new athletes to the sport of triathlon.  If you haven't heard that episode, go back and check out episode 114 of MHE, or go to 303Radio on the 303Triathlon website.

Discussion Teasers

Let's catch up with the coolest triathlon podcast hosts, Bill Plock and Khem Suthiwan.  Happy 2nd anniversary!  How are you guys doing this week?

What do you guys have for discussion topics this week?

  • 8020 Endurance Plans on TrainingPeaks
  • TrainingPeaks Daily Workout and Garmin 735XT
  • My Time To Tri
  • Spring Break and Lake Havasu Triathlon

Interview Setup

David Warden has made numerous contributions to the sport of triathlon in his career. 

  • Host of the Tri-Talk Podcast.  The format was science-based research on topics to help you become a faster triathlete.  David covered every topic you can imagine.  Nutrition, gear testing, wind tunnel tests, training with power, heart rate decoupling, and much, much more.
  • Known for coaching James Lawrence, aka "Iron Cowboy" in his successful achievement of 50 Iron distance efforts in 50 consecutive days, in 50 separate and consecutive States
  • Contributing author of Triathlon Science with Joe Friel
  • Now co-author of 80/20 Triathlon

Interview

David Warden

Host Discussion Topics

David Warden debrief:

  • What did you guys think of the interview with David?  How did you like the car analogy?
  • 80/20 Training Plans on TrainingPeaks
    • As David mentioned you can find plans for any distance and level (KungFu Panda 0 - Grandchildren will brag about you someday 3).
    • There are plans based on Power and Pace or Heart Rate
    • There are plans for every distance, including maintenance plans, and even 2-week trial plans with discount codes to try them for free
    • The workouts are written in TrainingPeaks Workout Builder
      • You can download them to your device
      • If you have your pace, power and heart rate zones in TrainingPeaks, they will automatically translate the zones in the plan to your device
      • I'll talk more about the TrainingPeaks Daily Workout App in a bit\
  • The http://8020endurance.com/ website has
    • Info on the 80/20 Running book
    • TrainingPlans for running races of distances from 5K to Marathon and triathlon from Sprint to Ironman
    • Strength Training, Maintenance Plans, and Plan Bundles
    • 80/20 Zone Calculator
    • A bunch of resources including intensity guidelines for triathlon, planning your race season and more
    • The 80/20 Blog

TrainingPeaks Daily Workout and Garmin:

  • If you have a Garmin device like the 935XT, 735XT or Fenix5 and you can download Garmin Apps to your device, you can download the TrainingPeaks Daily Workout app
  • Be sure you have the Garmin Connect App on your smartphone first, you are logged in and your device is connected.
  • You can download the TrainingPeaks Daily Workout App from Garmin Express on your desktop or Garmin Connect App on your smartphone.
  • When you have downloaded it and installed it to your Garmin device, you can navigate it to it under Activities by scrolling until you get to "Apps".  Select Apps and scroll until you get to TrainingPeaks and press enter.  You will be prompted to go to the Garmin Connect App on your smartphone.  If you have workouts on your calendar for the present day in TrainingPeaks, they will automatically download to your phone in the TrainingPeaks App.  You see the workout title and can even preview the steps in the workout.  These are the same steps that are in Workout Builder in TrainingPeaks. 
  • Start the workout and the screen will show you your current step and target effort level.  It will also display your actual current effort level and the range you should be in.  If you are above or below the range, it will display you are "high" or "low" (if vibrate or audio are enabled you'll get those indicators as well.  When you return to the zone, it will display "training in zone".

 

 

Upcoming MHE Interviews

MHE upcoming interviews:

  • Coach Will Murray on 'how to manage doubt'.  If you are in the Front Range area of Colorado and you want to see Will Murray present in person on this topic, here are the details:
    • "Don’t Doubt"
    • Fleet Feet Boulder
    • 2624 Broadway, Boulder
    • Wednesday March 7, 7:05-7:45 PM
    • No charge.  Limited to 25 participants.
  • Don Reichelt on his elite athlete selection for Badwater 135 and his coaching advise for training for that distance
  • Dr. Kirk Parsley on the critical importance of sleep

 

303 Media Productions

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. 

Affiliate Programs

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

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

Closing

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Feb 25, 2018

Welcome

We have one of the foremost leaders of triathlon as our guest this week.  President of the Board for USA Triathlon, Barry Siff, joins us to talk about the My Time To Tri joint initiative between USAT and Ironman to introduce 100,000 new athletes to the sport of triathlon.

We're your hosts Rich Soares, Bill Plock and Khem Suthiwan.  Thanks for joining us for another week of endurance interviews and discussion. 

Last week's guest

Thanks to last week's guest, coach Eric Kenney who talked to us about how to train for long course when you are short on time.  If you haven't heard the interview yet, go back and check it out on episode #113.

Discussion Teasers

My Time To Tri Interview discussion

303 News from Bill Plock

Pledge project

Khem's race schedule

Update on Spring Break in Lake Havasu

If we have time, a little on the Olympics

 

Interview Setup

A little bit of background on Barry Siff.  Born in Worcester, Mass. Professional career brought me to New York City, Detroit, Boston, Omaha and Colorado.

Prior to marathoning in 1981, he was an accomplished tennis player and co-captain of his college tennis team.  Barry has complete over 60 marathons; 11 Ironmans (four Kona); was a full-time adventure racer 1998-2003.

Barry co-founded MountainQuest Adventures in 1998, specializing in adventure and multisport races.  He evolved that into 5430 Sports in 2004, building 5430 to eight events with over 7,000 athletes.  One of the most renowned races is the Boulder Peak Triathlon.  Barry consults and speaks in the world of endurance events and leadership, as well as write for many publications and popular websites. 

He is the President of the Board of USA Triathlon and currently resides in Tucson with his wife Jodee and their dog, Jackpot.

As we mentioned in the intro, we were able to catch up with Barry to talk about the My Time To Tri initiative.  With that, let's get into the interview.

Interview

Barry Siff

Host Discussion Topics

My Time To Tri Interview discussion

  • Barriers
  • Training plans based on skills, but all for sprint distance
  • Equipment may not be a barrier to do your first Tri, but it can be a barrier to open water and long distance
  • Website overview
  • National chain indoor tri

303 News from Bill Plock

Pledge Project

  • Race search and candidates - Sprint with a pool swim and ideally USAT sanctioned.   Why sanctioning? - 'USA Triathlon sanctioned' indicates to the event organizer, participant athletes, host communities and others that race planning and preparation has met the requirements established by USA Triathlon. It signifies that the race director has completed a thorough review of the swim, bike and run courses, has evaluated and planned for medical, emergency, safety and volunteer support and will conduct the event according to the USA Triathlon Competitive Rules. What is involved with sanctioning.  If a director applies 60+ days prior application $175 (certified director)/$225 (non-certified).
  • Candidates
    • Lookout Mountain, June 30 (certified)
    • Longmont, June 2
    • SSPRD, June 24
  • Lunch and Learn mid March
  • Knowledge clinics
  • Group training including free swim clinics

 

Khem's race schedule

Update on Spring Break in Lake Havasu

Upcoming MHE Interviews

MHE upcoming interviews:

  • David Warden on upcoming book, 80/20 Triathlon with Matt Fitzgerald
  • Dr. Kirk Parsley on the critical importance of sleep
  • Coach Will Murray on 'how to manage doubt'
  • Don Reichelt on his elite athlete selection for Badwater 135 and his coaching advise for training for that distance
  • Andrew Messick from Ironman

303 Media Productions

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. 

Be sure to check out the great interviews that we have there.  If you are in Colorado and have ever wondered about racing Lake to Lake in Loveland, check out the interview with Race Director, Peggy Shockley

Affiliate Programs

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

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

Closing

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Feb 18, 2018

Welcome

Welcome to Episode #113 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.  Thanks for joining us for another week of endurance interviews and discussion. 

Are you long on goals and short on time?  Do you want to do a 70.3 or 140.6 distance triathlon, but juggling a career, family and other commitments?  We have coach Eric Kenney with us today to help has navigate the fine line of minimal training for long distance.

Last week's guest

Thanks to last week's guest, coach Ken Axford joining us to discuss bike handling skills.  If you haven't heard the interview yet, go back and check it out on episode #112.

Discussion Teasers

Bill and Khem, how are you guys doing on this fine day?  What topics are we discussing after the interview?

Follow up on Tire Change - the missing step!

My Time To Tri Initiative

Spring Break in Lake Havasu

Interview Setup

At the end of 2001, Eric found cycling and quickly moved through the ranks to become a Category 1 cyclist. With hundreds of races under his belt, he expanded his training to include running and swimming and soon entered the world of triathlon races where he has stayed ever since. 

Eric lives in Boulder, CO with his wife, and enjoys training hard, slow mornings with lots of coffee, and a big breakfasts. Eric is currently training. He never really stops being active, ever.

Some of Eric's recent coaching highlights:

Club National Championships.Boulder Tri club team comp win

Co Triathlon.  Boulder Tri club team comp win

Ironman 70.3 Boulder. Boulder Tri club team comp win

Ironman Boulder. Boulder Tri club team comp win

5th place Womens 30-34 Ironman Boulder

1st place P-1-2 CO Hill climbing Champ (Mt Evans) 2016

1st women Pro Team Time Trial nation championships

Kona Qualifier at inaugural Boulder Ironman 17th overall

sub 12hr IM lake placid. avg. 6.5 hr’s of training a week!

1st place CO Hill climbing Champ. 2013

1st place CO state champ TT

 

Interview

Eric Kenney

Host Discussion Topics

Bill and Khem Teasers

http://www.sharkattackdata.com/

Follow up on Tire Change - the missing step!

My Time To Tri

Spring Break in Lake Havasu

Olympic Games - 1:16:20.0 30K Simen Hegstad KRUEGER of Norway

Upcoming MHE Interviews

MHE upcoming interviews:

  • Barry Siff to talk about the Time to Tri initiative to get 100,000 new triathletes
  • David Warden on upcoming book, 80/20 Triathlon with Matt Fitzgerald
  • Dr. Kirk Parsley on the critical importance of sleep
  • Andrew Messick from Ironman

303 Media Productions

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. 

Be sure to check out the great interviews that we have there.  If you are in Colorado and have ever wondered about racing Lake to Lake in Loveland, check out the interview with Race Director, Peggy Shockley

Affiliate Programs

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

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

Closing

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Feb 11, 2018

Welcome

Welcome to Episode #112 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.  We're glad you are joining us for another week of endurance interviews and discussion. 

We have coach Ken Axford joining us to discuss bike handling skills.  USAT level 2 coach, youth & junior, training peaks and he was the 2015 USAT Development coach of the year and owner of Peak Multisport based in Colorado Springs.

Last week's guest

Thanks to last week's guest, coach Billy "The Kid" Edwards joining us to talk with Bill about de-training effect and how to make the most of your indoor trainer and why indoor training can be one of your best training tools. 

If you haven't heard the interview yet, go back and check it out on episode #111.

Discussion Teasers

How to Find The Best Indoor Training Setup For You

Change Bike Tires Like a Beast

Nordic Skiing 101 For the Triathlete or Cyclist

Interview Setup

Ken Axford (Colorado Springs, Colo.) distinguished himself as a coach of youth, junior, U23 and elite-level athletes in 2015, with seven developmental athletes under his direction earning USA Triathlon elite licenses. He coached U23 female athletes to fourth- and ninth-place finishes at the ITU U23 World Championships, as well as a third-place finish at the ITU U23 CAMTRI American Championships. Four of his youth athletes ages 13-15 earned podium finishes at USA Triathlon Youth Elite Cups, and he also coached seven qualifiers for the USA Triathlon Youth Elite & Junior Elite National Championships. PEAK Multisport, the USA Triathlon High Performance Team Axford directs and coaches in Colorado Springs, was ranked 10th in the U.S. at the end of the season.

Interview

Ken Axford

Host Discussion Topics

How to Find The Best Indoor Training Setup For You - This article is on TrainingPeaks and authored by Matthias Knossalla who is a professional triathlete with multiple podium positions at IRONMAN® 70.3 & Challenge® events. He is also the founder and CEO of the German coaching network Trivolution-Training where he coaches professional and age group athletes from all parts of the world.

The first step in indoor training is riding your own bike indoors at home. To do that you only need a cheap indoor trainer and perhaps a TV or music to make it a little bit more entertaining. One of the major benefits is that you have the possibility to ride on your own bike and that you will get used to riding the in aero bars and in your optimal aero position.

Change Bike Tires Like a Beast - Billy Edwards wrote in- "Since I learned about getting the bead tucked into the bottom of the rim I have never met a tire I can't mount. I even was teaching the top USAC guru this summer and his mind was blown.  I have spent HOURS!!!!! dealing with tough to mount tires. I have cut my hands on the spokes or the levers.  If you are out on the road, use this technique and wow your friends with your amazing strength...granted it is technique and not strength at all- sound familiar (swimming!!!).

TrainingPeaks Article "Nordic Skiing 101 For the Triathlete or Cyclist" - Competitive Nordic skiers are known as the fittest people on earth. This designation comes from scientific testing that demonstrates Nordic skiers have the highest VO2 max, which is the amount of oxygen the human body can take in and utilize per minute. Outside of genetics, the sport itself develops VO2 max through the requirements of movement and engagement of the whole body. Arms, legs and core are all essential, and when combined with proper technique, Nordic skiing can generate some incredible speed and performance gains.

Upcoming MHE Interviews

MHE upcoming interviews:

  • Ken Axford on Bike Handling Skills
  • Erik Kenny on Long course training for athletes short on time
  • Barry Siff to talk about the Time to Tri initiative to get 100,000 new triathletes
  • David Warden on upcoming book, 80/20 Triathlon with Matt Fitzgerald
  • Dr. Kirk Parsley on the critical importance of sleep

303 Media Productions

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. 

Be sure to check out the great interviews that we have there.  Bill just published his interview with Ellen Hart.  Bill, the interview was fantastic.  Do you want to give it a plug?

Affiliate Programs

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

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

Closing

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Feb 4, 2018

Welcome

We have coach Billy "The Kid" Edwards joining us to talk with Bill and I about indoor training - how to make the most of your indoor trainer and why indoor training can be one of your best training tools.  Plus, we'll ask him long of a break you can take before de-training takes effect.

Welcome to Episode #111 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.  We're glad you are joining us for another week of endurance interviews and discussion.  Khem is running a friend to the airport and will join us next week.

Health IQ

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

We've partnered with Health IQ because we believe in their service and competitive rates.  They have saved us money and we think they can save you money too.  See if you qualify for these special rates by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way that respects your time and goals.  

Last week's guest

Thanks to last week's guest, coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine.  Tricia joined us to go a number of aspects related to the topic.

If you haven't heard the interview yet, go back and check it out on episode #110.

Discussion Teasers

 

Interview Setup

Let's get into the interview now with Billy "The Kid" Edwards.  Billy coaches the United States Naval Academy Triathlon Team.  He has been coaching the Navy Club sport since 2008.  Billy also coaches and consults competitive and beginner triathletes all over the country. His professional coaching background includes USA Triathlon and USA cycling certifications.  As a Marine infantry officer, Billy spent much of his time getting his Marines mentally and physically prepared for their tasks in battle similar to prepping athletes for races and meets.  Billy believes in consistency in every aspect of life in order to become a better athlete. Sports should become not just a hobby but a positively integrated aspect of your life. He also considers triathlon much more than swim, bike, and run.  It is the obstacles in your life, in your training, and then on race day that you have to learn to mentally, emotionally, and physically hurdle on the way to your goals.  http://billythekidtriathlete.com/coaching/

Interview

Billy Edwards

Health IQ Ad

Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people. 

- 56% of Health IQ customers save between 4-33% on their life insurance.

- These savings are exclusive to Health IQ and you must qualify to get the special rate (visit the site for more details).

- Health IQ can save our customers up to 33% because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive.

Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more.

You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save.

-70% of HealthIQs exclusive rate clients get approved at the top rate class.

-Fastest growing life insurance company with over 5 billion in coverage.

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

Host Discussion Topics

My Time to Tri - USA Triathlon and IRONMAN today announced Time to TriTM, an unprecedented industry-wide initiative to grow the sport of triathlon in the United States by supporting and inspiring beginners to complete their first race. With the end of 2020 as a goal of introducing 100,000 new participants to the sport, Time to Tri provides training and racing advice, motivational tools and other resources at its online hub, mytimetotri.com.  Read more at TeamUSA.com or 303Triathlon.com

Brian Fogel and Lance Armstrong Interview on the Forward - Bryan Fogel joins Lance to discuss his Academy Award nominated Best Documentary, Icarus. They discuss Bryan’s original vision of the film and how that changed. Bryan goes into detail about he got to know former Russian anti doping lab director Grigory Rodchenkov. They review the doping program that Bryan was on to compete at the Haute Route. Part one concludes with Bryan elaborating on how Russia was able to circumvent the testing process during the Sochi Olympic Games.

 

Tech Tip of the Week - How to at an RSS Feed to your blog or

https://support.strava.com/hc/en-us/articles/216918527-Sharing-your-activities-with-a-Strava-Widget

Way down at the bottom right

Copy the html from the left detailed activity option (just to be consistent)

TrainingPeaks Article "Nordic Skiing 101 For the Triathlete or Cyclist" - Competitive Nordic skiers are known as the fittest people on earth. This designation comes from scientific testing that demonstrates Nordic skiers have the highest VO2 max, which is the amount of oxygen the human body can take in and utilize per minute. Outside of genetics, the sport itself develops VO2 max through the requirements of movement and engagement of the whole body. Arms, legs and core are all essential, and when combined with proper technique, Nordic skiing can generate some incredible speed and performance gains.

Upcoming MHE Interviews

MHE upcoming interviews:

  • Ken Axford on Bike Handling Skills
  • Erik Kenny on Long course training for athletes short on time
  • David Warden on upcoming book, 80/20 Triathlon with Matt Fitzgerald
  • Dr. Kirk Parsley on the critical importance of sleep

303 Triathlon

Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete.  There's going to be great discussions with race directors on local races.  If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well.

Affiliate Programs

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

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

Closing

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Jan 28, 2018

Welcome

Welcome to Episode #110 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. Coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine.  Tricia joins us to go a number of aspects related to the topic.We're your hosts Rich Soares, Bill Plock and Khem Suthiwan.  We're glad you are joining us for another week of endurance interviews and discussion. 

Health IQ

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

We've partnered with Health IQ because we believe in their service and competitive rates.  We've received our quotes which were 20-30% than other insurers.  Save some money and see if you qualify for these special rates by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way that respects your time and goals.  

Last week's guest

Thanks to last week's guest, Todd Plymale-Mallory, Acupuncturist and Physician of Chinese Medicine, Master Body Mechanic, Performance and Life Coach. Our topics included how to maintain healthy muscle tissue, demystifying dry needling, dry needling vs. acupuncture and cupping.  One of the things we talked about was the European Academy of Physiology and the article, New Research Calls Into Question Merits of Ice Baths.  I did look that up and I have some information to share on that article in the post interview discussion.

If you haven't heard the interview yet, go back and check it out on episode #109.

Discussion Teasers

Interview Lead In

Tricia Davis: Co-founder of Killer Coach LLC, USAT and USAC Certified Triathlon and Cycling Coach, wellness and injury prevention specialist. Tricia is a hyperkinetic, Canadian trained physiotherapist and athlete. Good at seeing the big picture, she is able to focus on the most important specific details for you to achieve success. Tricia thrives most in helping those with limited time by providing evidence based training and skill acquisition in order to make training the most efficient way to attain goals while reducing risk of injury. Tricia is passionate about health, wellness and efficiency in sport while maintaining a balance in all aspects of life.

Health IQ Ad

Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people. 

- 56% of Health IQ customers save between 4-33% on their life insurance.

- These savings are exclusive to Health IQ and you must qualify to get the special rate (visit the site for more details).

- Health IQ can save our customers up to 33% because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive.

Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more.

You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save.

Health IQ covers Ryan Hall who has given his testament: “It’s perfect because it’s made for people like me with a healthy, active lifestyle.”  The lower heart rates that many pro athletes have can sometimes negatively affect insurance rates. Hall liked that Health IQ used his active lifestyle as an asset in getting a good life insurance rate rather than it being a detriment. Hall also commented that he appreciated how Health IQ made the process easy and simple for him—given how limited his time already is.

-70% of HealthIQs exclusive rate clients get approved at the top rate class.

-Fastest growing life insurance company with over 5 billion in coverage.

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

Host Discussion Topics

  • Bill and Khem, I don't know about you, but I do look around at the start of a triathlon and get intimidated by the huge muscly women.  I had to really keep from going total sophomore on Tricia.
  • Tricia talked about one of her chronic injuries, which is a hamstring which is altering her stride.  The big muscles that we use for running and cycling don't engage the small stabilizers that are no smaller than the palm of your hand - these muscles need special attention and there are specific exercises to hit them.
  • Tricia provided a link to the promotion of her strength training plan which we'll put on the website and here in the show notes.  http://killercoach.com/training-plans/
    • Core balance
    • Proprioception
    • Forced recovery
  • Strava Discussion
  • Move to Denver and Bill's coverage
  • Don’t Strava and Drive
  • Sharing my feed; going premium
  • Strava on the About page
  • Limit of cycling or running - listener comments on what they want to see from Strava
  • Frisco Gold Rush and tracking XC skiing
  • I'm having the same thing with my Achilles and I'm working with someone at CU Sports Medicine to get my biomechanics looked at.  Also full metabolic test.
  • Follow up on last week's discussion with Todd Plymale-Mallory on the topic of the European Academy of Physiology and the article on New Research Calls Into Question Merits of Ice Baths - I know I sounded unreceptive to the idea in the interview with Todd, but I did look up the article and I can wrap my head around the concept.  Here's an excerpt from the article.

The first part of the study asked 21 physically active men to undertake strength training two days a week for 12 weeks. About half the group endured a 10 minute post workout ice bath at a chilly 10 degrees Celsius, while the rest had a warm down on an exercise bike.

At the end of the 12 weeks, muscle strength and mass had increased more in the active warm down group than the ice bath group.

A second study took muscle biopsies from men after they had performed single-leg strength exercises followed by either an ice bath or active warm down.

The researchers found that the activity of satellite cells, akin to muscle 'stem cells', and pathways needed to build bigger and stronger muscles were "blunted" up to two days after exercise in the ice bath group.

"We found that cold water immersion after training substantially attenuated, or reduced, long-term gains in muscle mass and strength," Dr. Roberts said.

"It is anticipated that athletes who use ice baths after workouts would see less long-term muscle gains than those who choose an active warm down.

"At this stage we are unsure why cold water immersion had this effect, but a reduction of muscle blood flow could be one mechanism."

Dr Peake said the results suggested people should steer clear of ice baths -- at least after strength training sessions.

"This is the most comprehensive study of its kind and the results suggest individuals who use strength training to improve athletic performance, recover from injury or maintain their health, should reconsider using cold water immersion as a recovery aid," he said.

  • I spoke to Dr. Nate Williams of Sports Performance Chiropractic about a different question - when to apply heat vs cold after a run?  The rule of thumb, if it hurts, apply cold?  If it doesn't, apply heat. 

 

After four weeks of relative inactivity, the runners had significant drops in blood volume and plasma volume, and the left ventricle of their hearts decreased in mass and thickness. Blood volume decreased by 3.6 percent. These changes can be thought of as the body’s blood-pumping system deteriorating, both in terms of the size and power of the pump (the left ventricle changes) and the resources available to pump (blood and plasma volume). One result would be a given pace feeling harder, because less oxygen would reach working muscles per heart beat than had been the case at the time of their marathon.

During the second four weeks of inactivity, the detraining changes regarding blood volume and the left ventricle stabilized. There were detraining effects in the right ventricle during this time, but, according to lead researcher Charles Pedlar, Ph.D., those changes are mostly of interest to sport cardiologists.

Upcoming MHE Interviews

MHE upcoming interviews:

  • Coach Billy "The Kid" Edwards is joining us to talk about a couple of topics.  Last week Bill brought up the question of how long does it take for detraining to take effect.  I've asked Billy if he'd help us understand that topic as well as the changing needs for recovery of older athletes.  Billy is also going to help us understand how and why to embrace indoor training cycling, not only in the winter, but year round.

303 Triathlon

Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete. 

Affiliate Programs

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

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

Closing

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Jan 21, 2018

Welcome

Welcome to Episode #109 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.  We're glad you are joining us for another week of endurance interviews and discussion. 

Bill has a big announcement and we have another great discussion with Body Mechanic and acupuncturist Todd Plymale-Mallory.  We are going to get into the topic of how to maintain healthy muscle tissue, demystifying dry needling, dry needling vs. acupuncture and what exactly cupping is used for.  Plus we'll talk about some inexpensive DIY alternatives to the expensive massage and rolling tools found in your running specialty store.

Health IQ

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

We've partnered with Health IQ because we believe in their service and competitive rates.  We've received our quotes which were 20-30% than other insurers.  Save some money and see if you qualify for these special rates by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way that respects your time and goals.  

Last week's guest

Thanks to last week's guest, Dr. San Millán is an Assistant Professor at the University of Colorado School of Medicine and the Director of the Sports Performance Program at the CU Sports Medicine and Performance Center in Boulder, Colorado.

He talked us through all of the services and testing available - http://cusportsmedcenter.com/performance/

If you haven't heard the interview yet, go back and check it out on episode #108.

Discussion Teasers

  • We'll do a wrap up discussion of the interview with Todd Plymale-Mallory and what each of us do for stretch, massage, icing, heat, etc.
  • I think we should give a recap of last weekend's spin class that Bill taught at the IM warehouse in Boulder
  • Bill can you talk about the Ironman Boulder Bike Course reveal party?
  • Khem's updates
  • https://www.tucsonracing.com/havasutri/ on March 17 is the MOUNTAIN COLLEGIATE TRIATHLON CONFERENCECHAMPIONSHIPS

Interview Setup

Let's get into the interview now.

Interview

Todd Plymale-Mallory intro -

Experience - Acupuncturist and Physician of Chinese Medicine, Master Body Mechanic, Performance and Life Coach, Todd relocated to the Boulder in the fall of 2011 area bringing over 30 years of experience in the Cycling, Fitness, and Health industries to the Front Range.

Philosophy and Client Base - Finding an elegant harmony in his clinical practice between Western Science and the Mind/Body/Spirit perspective of the East, Todd completed his Masters in Acupuncture and Traditional Chinese Medicine at Yo San University in Los Angeles in 2006. Then in 2009 he became a Diplomat of the National Board of Acupuncture Orthopedics (1 of less than 1000 in the US) and specializes in the treatment of Orthopedic and Sports related injuries. Although Todd treats patients from all walks of life, he has been blessed to work the world’s Elite Professional Tri-athletes, Top Professional Road/Cross/MTB and Track Cyclists, Top Mixed Martial Artists, NBA Players and many other elite level athletes.  Beyond the clinic and classroom settings, Todd is currently working on developing continuing education curriculum for Acupuncturist and Massage Therapists, writing three different books and will be giving regular lectures, seminars and workshops on a variety of sports and health topics.

Specialties - Acupuncture, Chinese Herbal Medicine, Orthopedics, Sports Medicine, Tui Na, Deep Tissue & NeuroMuscular Therapy, Stress Related Disorders, and Energy Medicine (Reiki, QiGong, & Polarity).

Professional Certifications -

Diplomat of Oriental Medicine National Certification Commision for Acupuncture and Oriental Medicine (May 2016)

Acupuncture License #1777, State of Colorado (2012)

Diplomat of Acupuncture #150895, National Certification Commision for Acupuncture and Oriental Medicine (2012)

Certified Massage Therapist #11833, State of Colorado (March 2011)

Nationally Certified Therapeutic Massage and Bodywork, NCBTMB (2010)

Diplomat, National Board of Acupuncture Orthopedics (July 2009)

Acupuncture License # 11518, California Acupuncture Board (2007)

Certified Personal Trainer #98955, American Council on Exercise (2004)

Certified Massage Therapist # 100657, City of Los Angeles (2002)

Certified Instructor for Postsecondary and Vocational Education, State of California (2002)

Licensed Massage Therapist, Oregon Board of Massage Therapists (1998)

Certified Chiropractic Assistant, Oregon Board of Chiropractors (1997) 

Health IQ Ad

Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people. 

- 56% of Health IQ customers save between 4-33% on their life insurance.

- These savings are exclusive to Health IQ and you must qualify to get the special rate (visit the site for more details).

- Health IQ can save our customers up to 33% because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive.

Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more.

You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save.

Health IQ covers Ryan Hall who has given his testament: “It’s perfect because it’s made for people like me with a healthy, active lifestyle.”  The lower heart rates that many pro athletes have can sometimes negatively affect insurance rates. Hall liked that Health IQ used his active lifestyle as an asset in getting a good life insurance rate rather than it being a detriment. Hall also commented that he appreciated how Health IQ made the process easy and simple for him—given how limited his time already is.

-70% of HealthIQs exclusive rate clients get approved at the top rate class.

-Fastest growing life insurance company with over 5 billion in coverage.

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

Host Discussion Topics

  • A couple of discussion points regarding the interview with Todd.
    • I love the idea of getting creative with self-massage tools like using a stone rolling pin.  If you already have a stone rolling pin, then you've already shelled out the 25-30 bucks and it's in your kitchen drawer.  Stick it in your freezer and you're good to go.  If you don't have a rolling pin, or you still want to use a runner specialty tool, here are some options to the typical foam roller - https://www.runnersworld.com/recovery/new-alternatives-to-the-traditional-foam-roller/slide/6
    • For those who want to learn more about WADA's change in position on CBD, I've included a link to the Washington Post article that describes WADA's change in position.  I should point out a couple of things.  From the WP article, “Cannabidiol extracted from cannabis plants may contain varying concentrations of THC,” WADA said, urging athletes like Diaz and others to take precautions before imbibing CBD products. Marijuana use remains prohibited and positive tests can result in long suspensions.  If you didn't catch it, USADA has not yet followed WADA's reversal.  If you read the USADA website, they still have not changed their position.
    • We encourage you to reach out to Todd directly if you have more questions.  A link to his website is in the show notes, which is http://www.toddplymalemallory.com/
  • I think we should give a recap of last weekend's spin class that Bill taught at IM Boulder
  • Bill can talk about the Ironman Boulder Bike Course reveal party
  • Khem's updates
  • https://www.tucsonracing.com/havasutri/ on March 17 is the MOUNTAIN COLLEGIATE TRIATHLON CONFERENCE CHAMPIONSHIPS

Upcoming MHE Interviews

MHE upcoming interviews:

  • We have coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine
  • Coach Billy "The Kid" Edwards is joining us to talk about a couple of topics.  Last week Bill brought up the question of how long does it take for detraining to take effect.  I've asked Billy if he'd help us understand that topic as well as the changing needs for recovery of older athletes.  Billy is also going to help us understand how and why to embrace indoor training cycling, not only in the winter, but year round.
  • In touch with Dr. Kirk Parsley - the sleep doctor

303 Triathlon

Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete.  There's going to be great discussions with race directors on local races.  If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well.

Michelle Lund

Sarah Nielsen

Tim Brosious

Peggy Shockley

 

Affiliate Programs

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

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

Closing

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Jan 14, 2018

Welcome

Welcome to Episode #108 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.  We're glad you are joining us for another week of endurance interviews and discussion.  Khem is back Everest base camp!  Bill is rubbing handlebars with Tyler Butterfield and we have Inigo San Millan, the Director of the Sports Performance Program and CU Sports Medicine and Performance Center in Boulder Colorado joining us today about all of the services the Center has to help athletes and coaches.

This is going to be an awesome show! Hope you are enjoying the variety of intro music.  That was Stray Dog and the Chocolate Shake by Grandaddy.

Health IQ

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

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

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

Last week's guest

Thanks to last week's guest, Olympian, retired pro triathlete, coach, author and PhD Joanna Zeiger.  Joanna talked to us about chronic pain and how training can be used, among other treatments, to manage it.

If you haven't heard the interview yet, go back and check it out on episode #107.

Discussion Teasers

  • Let's start by catching up with Iron Khem.  Welcome back from your epic trip.  Give us a teaser about your trip to Everest base camp.
  • Bill, you had a chance to get in a pretty cool ride this week.  Can you give us a teaser and what we'll talk about after the interview?
  • While we are going to talk about a lot of testing services at the CU Sports Medicine and Performance Center, there are some things that we did not talk about in the interview that I'm going to discuss that are resources for athletes on their website.

 

Interview Setup

Let's get into the interview now.

Interview

Dr. Inigo San Milan

Dr. San Millán is an Assistant Professor at the University of Colorado School of Medicine and the Director of the Sports Performance Program at the CU Sports Medicine and Performance Center in Boulder, Colorado. He is an internationally renowned applied physiologist having worked for the past 20 years for many professional teams and elite athletes worldwide across multiple sports like running, football, soccer, basketball, rowing, triathlon, swimming, Olympics and cycling including eight Pro Cycling Teams. He has also been consultant in exercise physiology and sports medicine to international organizations like the US Olympic Committee and the International Cycling Union. He has been a pioneer in developing new methodologies for monitoring athletes at the metabolic and physiological level including a novel method to measure mitochondrial function in vivo as well as the the invention, along his colleague Dr. John Hill, of the first method to measure skeletal muscle glycogen in a non-invasive manner using high frequency ultrasound. His areas of research, clinical work and interest include exercise metabolism, nutrition, sports performance, overtraining, diabetes, cancer and critical care.

Health IQ Ad

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

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

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

Host Discussion Topics

  • Khem on Everest base camp and Thailand trip
  • Bill on ride with Tyler Butterfield and Ivan O'Gorman
  • Rich on CU Sports Medicine and Performance Center

Upcoming MHE Interviews

MHE upcoming interviews:

  • We have body mechanic Todd Plymale-Mallory joining us to talk about dry needling and other treatments to keep yourself healthy and training strong
  • We have coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine
  • Coach Billy "The Kid" Edwards is joining us to talk about a couple of topics.  Last week Bill brought up the question of how long does it take for detraining to take effect.  I've asked Billy if he'd help us understand that topic as well as the changing needs for recovery of older athletes.  Billy is also going to help us understand how and why to embrace indoor training cycling, not only in the winter, but year round.

303 Triathlon

Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete.  There's going to be great discussions with race directors on local races.  If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well.

Affiliate Programs

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

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

Closing

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

Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Jan 7, 2018

Welcome

Welcome to Episode #107 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 glad you are joining us for another week of endurance interviews and discussion.  Khem has finished her Everest base camp excursion and back in Thailand.  We'll give you an update on Khem in a bit.

This is the first episode of 2018 and we are ringing in the new year with Olympian, retired pro triathlete, coach, author and PhD Joanna Zeiger.  Joanna is going to talk to us about chronic pain and how training can be used, among other treatments, to manage chronic pain.

Health IQ

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

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

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

Last week's guest

Thanks to last week's guest, elite endurance sports coach, author, and sport technology and training consultant, Jim Vance.  If you are a self-coached athlete or coach, Triathlon 2.0 is a staple resource and should be read and referenced.

If you haven't heard the interview yet, go back and check it out on episode #106.

Discussion Teasers

  • Update on Khem
  • Catch up with Bill about Christmas break
  • Where not to use Tri Slide
  • Ironman's press release on a return to the pro slot Kona qualifications for 2019 and the end of the KPR system
  • Bill's teasers

 

Interview Setup

Let's get into the interview now.

Interview

Joanna Zeiger

Health IQ Ad

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

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

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

Host Discussion Topics

  • Update on Khem
    • 8 days to base camp
    • Got to 16000 feet
    • Scary bridges
    • Himalayan monkeys
    • Back in Thailand
  • Catch up with Bill about Christmas break
  • Importance of sleep
  • Where not to use Tri Slide
  • Ironman's press release on a return to the pro slot Kona qualifications for 2019 and the end of the KPR system

Beginning with the 2019 qualifying year for both the IRONMAN®World Championship and IRONMAN® 70.3® World Championship, the KPR and 70.3PR will no longer be used as the qualifying systems for the professional field. The current points-based system will be replaced by and return to a slot qualifying system. The change aligns with the global age-group system with qualifying slots being allocated to IRONMAN and IRONMAN 70.3 events on the global pro calendar for the respective world championship races.

  • Renegade Endurance Tri Club
  • Dr Kirk Parsley
  • Bill's topics
  • Deconditioning and when is it mental

Upcoming MHE Interviews

MHE upcoming interviews:

  • We have body mechanic Todd Plymale-Mallory joining us to talk about dry needling and other treatments to keep yourself healthy and training strong
  • We have coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine
  • Coach Billy "The Kid" Edwards

 

303 Triathlon

Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete.  There's going to be great discussions with race directors on local races.  If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well.

Affiliate Programs

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

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

Closing

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

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

Dec 31, 2017

Welcome

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

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

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

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

Health IQ

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

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

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

Last week's guest

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

Discussion Teasers

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

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

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

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

Interview Setup

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

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

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

Let's get into the interview now.

Interview

Jim Vance

Health IQ Ad

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

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

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

Host Discussion Topics

Practical example from Triathlon 2.0

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

 

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

2017 Show Highlights:

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

Upcoming MHE Interviews

MHE upcoming interviews:

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

303 Triathlon

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

Affiliate Programs

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

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

Closing

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

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

Dec 24, 2017

Welcome

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

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

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

Health IQ

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

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

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

Last week's guest

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

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

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

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

Discussion Teasers

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

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

Interview Setup

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

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

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

Interview

Travis Macy

Health IQ Ad

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

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

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

Host Discussion Topics

Travis Macy reflections:

Upcoming MHE Interviews

MHE upcoming interviews:

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

303 Triathlon

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

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

Affiliate Programs

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

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

Closing

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

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

Dec 17, 2017

Welcome

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

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

Health IQ

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

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

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

Last week's guest

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

Discussion Teasers

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

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

Interview Setup

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

Interview

Jillian Bearden

Health IQ Ad

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

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

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

Host Discussion Topics

Jillian Bearden debrief topics:

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

Upcoming MHE Interviews

MHE upcoming interviews:

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

303 Triathlon

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

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

Affiliate Programs

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

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

Closing

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

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

Dec 10, 2017

Welcome

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

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

Health IQ

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

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

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

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

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

Last week's guest

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

Discussion Teasers

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

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

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

Stryd review on the Blog

Thank Travis Macy for the book and hat

 

Interview Setup

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

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

Interview

Rocky Harris

Health IQ Ad

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

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

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

Host Discussion Topics

Welcome back…..

Rocky Harris debrief topics:

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

Khem's topics:

  • Premier 

Bills topics:

  • Spin class promo

Rich's topics:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Upcoming MHE Interviews

MHE upcoming inteviews:

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

303 Triathlon

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

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

Affiliate Programs

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

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

Closing

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

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

Dec 3, 2017

Welcome

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

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

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

Health IQ

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

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

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

Last week's guest

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

Discussion Teasers

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

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

Bill, what hippie haps do you have for us?

Interview Setup

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

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

Let's get into the interview now.

Interview

Andrew Talansky and Dan Chao of Neuro Halo

Health IQ Ad

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

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

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

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

Host Discussion Topics

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

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

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

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

Khem's Iceland recap and other topics.

Bill's Hippie Haps Topics

Rich's review of Stryd

 

Upcoming MHE and 303 Interviews

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

 

303 Triathlon

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

Affiliate Programs

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

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

Closing

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

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

Nov 26, 2017

Welcome

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

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

 

Health IQ

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

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

Last week's guest

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

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

Discussion Teasers

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

Rich:

  • Island House Triathlon
  • NXR SW Team Results

Interview Setup

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

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

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

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

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

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

Interview

Sara McLarty

Health IQ Ad

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

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

Host Discussion Topics

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

Bill's Topics

  • Strava - how social media motivates you

Rich's Topics -

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

 

Girls Championship Team Scores

NAME RANK SCORE

Vail Valley Running Club 1 97

Vista Nation XC 2 124

Broomfield XC 3 134

Lone Peak 4 196

VIKING TRACK CLUB 5 271

Desert Hills Running Club 6 272

Pine View XC Club 7 285

PEAK RACING 8 304

American Fork XC Club 9 306

Mountain View UT 10 311

Davis XC 11 317

ABQ XC 12 337

Wolfpack XC 13 344

Exceler8 14 349

Knight Time Runners Club 15 372

Maple Mountain Golden Eagles 16 377

Westlake Thunder 17 378

GTD-X 18 409

Wild West 19 434

Louisville XC 20 460

RCXC 21 468

REAL Training 22 478

JUSTEAGLES 23 535

Left Hand Cross 24 553

RamsXC 25 656

Thunder 26 690

Rattler Distance Project 27 768

 

 

Boys Championship Team Scores

NAME RANK SCORE

Vista Nation XC 1 80

Springville Cross Country 2 149

Timpanogos 3 203

Thunder 4 235

American Fork XC Club 5 247

RCXC 6 263

Dakota XC Club 7 265

Creek XC 8 266

RamsXC 9 296

T-Birds XC 10 298

Olympus XC 11 300

Louisville XC 12 317

Herriman XC 13 336

REAL Training 14 346

Lone Peak 15 352

Riverton XC Club 16 366

Exceler8 17 383

Davis XC 18 398

Skyridge XC Club 19 449

Desert Hills Running Club 20 464

Warrior Track Club 21 491

Stansbury XC Club 22 504

Storm XC Club 23 525

O-Town Tigers 24 528

Volcano Vista Distance Project 25 531

Pine View XC Club 26 552

Runnin Devils 27 655

 

 

Girls Large School Team Scores

NAME RANK SCORE

Vista Nation XC 1 85

Fossil Ridge Track Club 2 104

Colorado Flyers 3 172

Davis XC 4 200

Lone Peak 5 223

Riverton XC Club 6 240

American Fork XC Club 7 290

GTD-X 8 291

Viewmont Running 9 306

ThunderStruck 10 312

West Track Club 11 332

Rio Rancho XC Club 12 333

Neener XC 13 340

Skyridge XC Club 14 368

Westlake Thunder 15 388

Volcano Vista Distance Project 16 401

T-Birds XC 17 408

Louisville XC 18 421

DCC Thunder 19 446

Shadadors 20 451

Boulder Creek Running Club 21 623

Alta Track Club 22 652

Thunder 23 657

CDSXC 24 665

Storm XC Club 25 680

RCXC 26 683

Huskies Country 27 699

Husky Cross Country 28 748

Cool Blue Reason 29 786

Bobcats 30 821

Rincon UHS 31 1027

 

Boys Large School Team Scores

NAME RANK SCORE

Left Hand Cross 1 133

Davis XC 2 180

JUSTEAGLES 3 193

Vista Nation XC 4 195

Neener XC 5 251

Westlake Thunder 6 275

DCC Thunder 7 312

Beak Performance 8 316

Fossil Ridge Track Club 9 327

VIKING TRACK CLUB 10 352

Lasercats 11 389

Titan Clash Colorado 12 396

Poudre River Runners 13 444

Liberty Bell Running Club 14 474

Bear Cave XC Club 15 504

CDSXC 16 510

Vegas Diamondbacks RC 17 595

Louisville XC 18 632

Skyridge XC Club 19 656

Totah XC 20 690

Aggie Running Club 21 723

Viewmont Running 22 723

Thunder 23 731

51 Union Project 24 736

Huskies Country 25 740

Bobcats 26 752

Geico Insurance Running Club 27 776

Cool Blue Reason 28 787

Buffaloes 29 793

Sundevil XC 30 796

T-Birds XC 31 821

Wolfpack XC 32 823

Rocky Mountain XC Club 33 909

Falcon Cross Country 34 911

Knight Time Runners Club 35 916

Colorado Flyers 36 925

ThunderStruck 37 939

Mustang Milers 38 964

Alta Track Club 39 975

Caballeros Running Club 40 1014

RCXC 41 1041

Pollos Guerreros 42 1044

Team OCXC 43 1111

Husky Cross Country 44 1126

Storm XC Club 45 1179

Volcano Vista Distance Project 46 1199

Boulder Creek Running Club 47 1266

Los Leones 48 1509

Red Mountain Running Club 49 1526

West Track Club 50 1540

Wolves Running Club 51 1599

100 Mile Club 52 1616

 

Upcoming Interviews

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

 

303 Triathlon

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

Affiliate Programs

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

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

Closing

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

 

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

Nov 19, 2017

Welcome

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

 

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

 

Health IQ

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

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

 

Last week's guest

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

 

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

 

Discussion Teasers

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

 

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

 

Rich:

 

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

 

Khem - topic(s)

 

Bill - topic(s)

 

 

Interview Setup

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

 

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

Interview

Joanna Zeiger

Health IQ Ad

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

 

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

 

Host Discussion Topics

Khem's Topics

 

Bill's Topics

  • Strava - how social media motivates you

 

Rich's Topics -

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

 

Upcoming Interviews

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

Freestyle Swimming Drills

Terms and Definitions

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

 

303 Triathlon

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

 

Affiliate Programs

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

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

Closing

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

 

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

Nov 12, 2017

Welcome

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

 

Last week's guest

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

 

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

 

30 Second Ad

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

 

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

 

Discussion Teasers

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

 

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

 

Interview Setup

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

 

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

 

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

 

Host Discussion Topics

Khem's Topics

 

Bill's Topics

 

Rich's Topics

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

Upcoming Interviews

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

 

Affiliate Programs

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

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

Closing

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

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

Nov 5, 2017

Welcome

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

 

Last week's guest

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

 

30 Second Ad

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

 

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

 

Discussion Teasers

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

 

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

 

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

 

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

 

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

 

Interview Setup

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

 

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

 

Coaching Services

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

 

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

 

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

 

Host Discussion Topics

Khem's Topics

 

Bill's Topics

 

Rich's Topics

 

Upcoming Interviews

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

 

Affiliate Programs

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

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

Closing

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

 

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

Oct 29, 2017

Welcome

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

Last week's guest

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

30 Second Ad

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

Interview Setup

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

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

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

Host Discussion

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

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

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

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

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

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

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

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

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

Bandito Cross race on Sunday

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

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

Upcoming Interviews

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

 

Affiliate Programs

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

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

Closing

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

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

Oct 22, 2017

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

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

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

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

 

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

Let's talk briefly about upcoming interviews.

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

 

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

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

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

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

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

Oct 15, 2017

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

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

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

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

et's talk briefly about upcoming interviews.

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

 

 

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

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

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

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

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

Oct 8, 2017

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

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

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

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

Discussion Topics:

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

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

Let's talk briefly about upcoming interviews.

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

 

 

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

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

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

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

Oct 1, 2017

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

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

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

Discussion Topics:

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

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

Lawrence E. Armstrong, Ph.D.

Department of Sport, Leisure, and Exercise Science

University of Connecticut

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

  • Gatorade Sports Science article

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

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

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

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

Let's talk briefly about upcoming interviews.

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

 

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

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

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

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

Sep 24, 2017

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

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

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

 

Discussion Topics:

  • 303 Team building Cyclocross race

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

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

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

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

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

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

Let's talk briefly about upcoming interviews.

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

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

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

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

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

Sep 17, 2017

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

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

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

Discussion Topics:

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

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

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

Let's talk briefly about upcoming interviews.

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

 

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

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

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

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

Sep 10, 2017

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

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

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

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

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

 Let's talk briefly about upcoming interviews.

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

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

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

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

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

Sep 2, 2017

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

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

Coaching discussion topic - tapering and cramps

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

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

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

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

BioTropicLabs

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

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

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

 

Let's talk briefly about upcoming interviews.

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

 

 

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

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

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

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

Aug 27, 2017

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

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

Discussion topics:

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

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

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

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

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

 

Aug 20, 2017

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

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

Discussion topics:

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

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

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

 

Let's talk briefly about upcoming interviews.

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

 

 

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

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

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

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

 

Aug 13, 2017

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

Our topics today include:

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

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

iscussion Topics:

Boulder 70.3

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

Boulder Camera article on business impacts of Boulder 70.3

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

Ryan Muncy photo only

Todd Plymale-Mallory - photos, social media & stories

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

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

USAT National Championship in Omaha

Press Release on CEO of USAT, Rocky Harris

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

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

Formal announcement of 3 open athlete coaching slots

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

Let's talk briefly about upcoming interviews.

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

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

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

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

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

Aug 6, 2017

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

Increase your open water comfort level

But what if? Overcoming fear of triathlon

How not to be embarrassed at your first triathlon

In our discussion today we'll also discuss:

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

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

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

 Let's talk briefly about upcoming interviews.

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

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

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

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

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

 

Jul 30, 2017

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

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

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

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

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

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

Tri Boulder Summary

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

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

Let's get into the interview with Barry Siff.

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

 

Discussion 

 

 Let's talk briefly about upcoming interviews.

  • Barry Siff
  • Will Murray
  • Rebekah Keat

 

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

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

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

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

Jul 23, 2017

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

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

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

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

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

 

Monday, July 17: Swim Day

Tuesday, July 18: Bike Day

Wednesday, July 19: Run Day

Thursday, July 20: Recovery Day

Friday, July 21: Member Appreciation Day

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

 

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

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

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

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

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

Let's get into the interview with Ken Axford.

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

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

  • Chi Running and ground contact
  • Transitions and transition clinic

 Let's talk briefly about upcoming interviews.

  • Barry Siff
  • Will Murray

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

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

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

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

 

Jul 16, 2017

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

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

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

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

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

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

Let's talk briefly about upcoming interviews.

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

 

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

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

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

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

 

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.