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Mile High Endurance Podcast

Mile High Endurance Podcast is recorded in the Rocky Mountain front range area in Denver, Colorado. 55 miles to the north is the triathlon 'Mecca' of Boulder, home of some of the most prominent pros in triathlon and related sports. 56 miles to the south is the US Olympic Training Center in Colorado Springs. The Olympic Complex in Colorado Springs is the flagship training center for the U.S. Olympic Committee and the Olympic Training Center programs. The 110 mile stretch between Boulder and Colorado Springs is one of the fittest and athletic populated areas in the world. I share these statistics, not so much to brag but to give you the listener context for what the culture and vibe is here in the Mile High area. ​The objective of the Mile High Endurance Podcast is to connect you to the triathlon community and empower you to achieve your triathlon and fitness goals. Each month we will take subjects that you are interested in and connect your interests with news, expert interviews, and information about services and products in a way that inform your decisions to achieve your full potential in the sport.
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Nov 28, 2020

This week we are talking to another big contender for next week's PTO's Challenge Daytona race.  Matt Hanson came in 2nd with a 7:55:02 at IM Florida the beginning of the month.  He is on his way to Challenge Daytona and is currently ranked #17 in PTO's world ranking.  More on that after the interview.

 

Show Sponsor: VENGA

Today's show is sponsored by Venga CBD.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  Venga CBD products are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD. 

Their Black Friday Sale is going on right now.  Everything is on sale 30-50% through Friday, or pick up a digital gift card. 

Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/.  Get 30% off your first order with promo code - 303podcast. 

 

UCAN Sale

UCAN launched their Cyber Sale!  It is their biggest discount you'll find during the year with 30% off sitewide. It runs through December 2nd. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training and racing to fuel the healthy way, finish stronger and recover quickly!   UCAN gives me steady energy, keeps my blood glucose in the normal range, and never upsets my stomach.  Use the code MHE2020 for through December 2 and you will save 30% off at generationucan.com,

 

In Today's Show

  • Feature interview with Matt Hanson
  • Endurance News - PTO Ranking System
  • What New in the 303 - TBD
  • Video of the Week

 

Interview with Matt Hanson:

Matt Hanson comes from a wrestling background, but running has always been a passion. In 2014, his first year as a pro, Matt set 3 run course records and won Ironman Chattanooga. He has since tallied 11 professional wins, including 3 North American Championship titles. He also owns the fastest ever time at an Ironman-branded, full distance event (7:39:25) where he also clocked the fastest ever marathon off the bike with a 2:34.

Former professor of Exercise Science with 9 years of University experience. Matt has worked in the higher education industry, Nonprofit Organizations, Research and Publishing, and Public Speaking.

Experienced professional triathlon, cycling, and running coach. Owner and manager of MattHansonRacing.

Post Interview Discussion:

  • Qualified for Kona and free to do what he wants in 2021. 
  • Specific 70.3 build perhaps
  • Age Grouper encounter on the swim and 2 loop swim
  • Drafting benefit at 10 meter vs 20 meter
  • Tactics win or lose races - knowing who had slots and who didn't; knowing each competitors run times
  • Have as steady a day as possible.  Keep the Variability Index low.
  • Those phone alerts were Matt getting updates from his athletes reporting the results of their training sessions for the day
  • Definitely thinks Daytona thinks the course favors the swimmers and runners.  The flat course does not help strong riders.  "Don't think you'll find a pro triathlete that thinks this favors the long course athletes".  It's going to take big power to make up the difference on the bike.
  • Coach Matt Hanson tells athlete Matt Hanson that this is going to be red line race
  • Hoping to race Collins Cup
  • Sweat rate 8 pounds per hour
  • Coach Julie
  • Stress fracture in sacrum
  • 20.7 pounds in Kona
  • Sponsors
    • Kask
    • CaterpyLaces
    • Quintana Roo
    • First Endurance
    • Normatek
    • On Running
    • Own Way Apparel

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

 

Endurance News:

PTO's world ranking

The PTO World Rankings is a first-of-its-kind ranking technology to measure the world’s greatest half and full distance professional triathletes. It is a worldwide benchmark of consistent excellence in Triathlon, and it is used to determine the automatic qualifying places for The Collins Cup.

The PTO World Rankings has a proprietary formula that does not favour any particular series of races or geographical area, but instead measures talent and achievement based on the results of an athlete no matter where and when they choose to race.

The PTO in association with TRiRating.com, has analysed each race course to determine the theoretical Ideal Time that the top ranked athlete would likely achieve. Using proprietary algorithms, this Ideal Time is then adjusted based on the conditions of the race day to determine the Adjusted Ideal Time (AIT). An athlete’s PTO World Ranking points for his or her race will then be based on their race time set against the Adjusted Ideal Time.

 

Rock N Roll AZ Cancelled

With the health and safety of our community being an utmost priority, and in alignment with local authorities in relation to the ongoing COVID-19 pandemic, the 2021 Rock ‘n’ Roll Arizona Marathon & ½ Marathon cannot take place as originally scheduled for Jan. 16-17. Based on internal evaluation and discussions regarding the viability of hosting the event in 2021, we have determined that Rock ‘n’ Roll Arizona will return to the race calendar on Jan. 15-16, 2022. Participants that are registered for the event will receive an email with further details. While we are prevented from holding the event in 2021, we thank our athletes for their understanding and look forward to providing them with an exceptional race experience in the future.

 

What's New in the 303:

Bike Review: The Guerrilla Gravity Smash and Best Day of the Year–Adventures and Gear, Colorado Style

By Rob Quinn           

The word guerrilla (the diminutive of Spanish Guerra, “war”) stems from the duke of Wellington’s campaigns during the Peninsular war (1808-14) in which Spanish and Portuguese irregulars of guerrilleros, helped drive the French from the Iberian Peninsula.

Guerrilla Gravity was established in 2011 making welded aluminum travel-heavy bikes at 2031 Bryant Street, right by Mile High Stadium or whatever it’s called this year. It was a curious design when compared with the white-hot carbon fiber beauties these folks are cranking out today. The organic transition from a weld and build shop to one that builds and manufactures their own carbon fiber. A rarity in the cycling world.

Guerrilla Gravity’s mission statement is simple “Make mountain biking more awesome”. From what I experienced after 4 days on their top selling “Smash” they have executed mission critical goals.

 

Video of the Week:

Focus Daytona: Lionel Sanders EXCLUSIVE!

 

Closing:

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

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

Nov 21, 2020

This weeks guest and topic is Josh Clemente, Founder of Levels which uses BGM to track your BGL 24x7 to and give you insights to how your body reacts to food and exercise to teach you how to fuel, train, and optimize your metabolic health.

Show Sponsor: VENGA

Thanks to Venga CBD for sponsoring today's show.  Looking for a gift idea for a loved one.  Here's one - a digital gift card from Venga.  Also, don't forget the 2021 training calendar is available now! There are 4 styles to choose from and instructions on how to use are included. Download it for free here.

Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  Venga CBD products are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD. 

Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/.  Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

 

In Today's Show

  • Feature interview with Josh Clemente, President and Founder of Levels (Health App)
  • Endurance News - PTO Paid Maternity Leave and a Dr's advice for avoiding the Bonk
  • What New in the 303 - Ride for Racial Justice and Adelaide Perr interview on her book Degloved

 

Interview Sponsor: UCAN

Today's interview is sponsored by UCAN.  I just tried the brand new UCAN Cherry Berry Almond Energy Bar powered by SuperStarch®, Plant-Based, Gluten-Free, No Trans Fats, and Naturally Sweetened. 

UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training and racing to fuel the healthy way, finish stronger and recover quickly!   It gives me steady energy and never upsets my stomach.  Use the code MHE2020 for 15% off at generationucan.com,

One of the reasons I love UCAN is because of how it works. UCAN is made from SuperStarch which is a complex carbohydrate that doesn’t spike blood sugar, delivering a slow and steady release of glucose into the bloodstream. Stable blood sugar provides steady energy to both the muscles and the brain, and controls cravings caused by blood sugar lows.  After the interview I'm going to share some results from some long rides using UCAN and not using UCAN.

 

Interview with Josh Clemente:

Just like our friends at UCAN, the goal of today's show is to help you fuel the healthy way.  We are going to be sharing some insightful information about how our bodies' react to food and exercise.  Have you ever wanted to know how far before a workout to take on calories to maximize your energy?  Have you experienced bouts of fatigue and had a hard time figuring out why?  It could be that your diet and exercise habits and timing might be putting you on a blood glucose roller coaster. 

I've been super exited to share my experience with Levels.  Levels continuously records blood glucose which allows you to monitor your metabolic health in real-time with the Levels program.  Their app gives you Zone Scores that show your body's reaction to food and exercise–so you can tune your diet to optimize your health. 

For peak athletic performance, fueling your body is everything. Levels helps you eat the right foods at the right times to help you optimize your fitness performance gains, recovery, and overall mental clarity.

Our guest, Josh Clemente, has a fascinating background.  Before he started Levels he was the Lead Life Support Systems Engineer for SpaceX and the Dragon program.  You are about to find out how a space engineer found himself creating a company whose mission is to help you maximize your metabolic health.  Josh is also an accomplished CrossFit athlete and L2 Trainer.  I think he's even dabbled in triathlon. 

Let's get into the interview with Josh Clemente.

 

Post Interview Discussion:

From the first day I started using the Levels App and CGM, I knew I was going to learn some things, but I really didn't know what.  So I wrote down a dozen or so questions that I wanted the answers to.

Questions:

  • For a given carbohydrate, what is my blood glucose at different times of the day?
  • Same carbohydrate paired with protein/fat different times of the day
  • Same carbohydrate with no post exercise
  • Same carbohydrate followed by aerobic exercise
  • Pre/during/post aerobic exercise fasted
  • Pre/during/post aerobic exercise fueled (Skratch vs. UCAN)

 

What I learned:

A few weeks ago, I read out some of my early findings.

  • White bread and white rice really spike my glucose.  1 small slice of sourdough with protein and fat, it doesn't spike too much.  Two slices for a sandwich or jasmine rice and it jumps over 150
  • A salad with grilled chicken and avocado and there was no reaction
  • Eating with a daily macro nutrient goal of being metabolically efficient made an improvement in my daytime and nighttime "time in zone" scores.
  • To guide me I used the recommended macro goals of 120g carbs, 130g protein, 110g of fat. This was the personalized nutrition plan that Bob Seebohar prescribed for me after our first metabolic rate test on the treadmill with the mask.  After following Bob's program for seven weeks we retested and I had a significant improvement.  My metabolic exchange point improved by 50 seconds per mile. 

The one test I really want to highlight goes back to the question of "what is my BGL before, during and after aerobic exercise fueled by different sports nutrition products (Skratch vs. UCAN).

I did two different 3+ hour bike rides.  On Ride A 3+ hour ride, I used a sugar/dextrose-based carbohydrate drink for fuel.  On Ride B, I fueled with UCAN.

I've included a visual in the show notes that compares the two rides, the time in target, events above max BGL, average BGL and the variance in BGL.  Here are some key takeaways.

  • No above Max Target BGL in the UCAN ride - Levels set a maximum BGL of 115.  In Ride A, I had 3 events during the 3+ hour ride where my BGL was above target.  For each of those spikes there was a corresponding dip.  In Ride B (UCAN) there were 0 events over max target.
  • Lower average BGL in the UCAN ride.  In Ride A (sugar) my average BGL was around 110 mg/dl.  For the UCAN ride it was about 90 - 20 pts lower
  • Less variance in the UCAN ride (fewer peaks and dips).  In ride A there were 3 spikes and crashes with sharp increases and decreases.  In Ride B, there was 1 spike and the rest were milder waves.

 

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

 

Endurance News:

One Doctor’s Advice for Avoiding the Dreaded Bonk - Triathlete

For the most part, there are two types of bonking: hypoglycemia (in which your body runs out of fuel, or glucose) and hyponatremia (a loss of sodium in the blood). When you hear the word “bonking,” it’s typically the former, but both are terrible fates. Here’s how to distinguish between the two types and what to do about it.

Hypoglycemia

You only need to experience exercise-induced hypoglycemia once to know it’s bad. Your body—and especially your brain—runs on glucose, and having low blood sugar means your body is out of fuel, often after about two hours of exercise without taking in carbs.

Recognize it: It starts as a headache and can also include nausea, fatigue and a slowed pace. Once you have a hypoglycemia “attack,” it usually takes about a half hour or more to cure—more than enough time to spoil any race or event.

Fix it: When you experience this type of bonk, ingest carbs. Sports drinks and gels are usually readily available, but a sectioned piece of an orange is a revitalizing, pure sugar injection for your system.

Avoid it: Prevention is key. During long exercise sessions, your body needs fuel, period. Gels and drinks are the easiest ways to keep your blood sugar from dropping. Pre-race nutrition is important as well: Make sure you’re getting in the calories your body needs.

Hyponatremia

Hyponatremia, a loss of sodium in the blood, is common during endurance events, especially those lasting more than four or five hours. The symptoms are often not apparent while they’re happening. When athletes sweat in hot and humid conditions, they lose both water and electrolytes like sodium and potassium.

Recognize it: The symptoms of hyponatremia are different from those of hypoglycemia. The main difference is the changes in mental status that are the hallmarks of hyponatremia: confusion and an inability to focus on where you are. Muscle cramping and swelling of the fingers and toes can also occur.

Fix it: Replace the salt you’ve lost. In the middle of a race, this could mean pretzels, potato chips or other salty snacks—even most sports drinks act as a quickly digestible source of sodium. If hyponatremia gets bad enough, you’ll need a physician-administered saline drip via an IV to bring you back from this bonk.

Avoid it: Take in sodium. Prevent hyponatremia by downing sodium in electrolyte drinks and gels instead of water during the race, especially during the second half of your event. As for how much, everyone is different, so go by how you feel, and test it out in training.

 

Professional Triathletes Organisation Announces Paid Maternity Leave Policy

17th November 2020, LONDON, ENGLAND: The Professional Triathletes Organisation today announced that it has adopted a Maternity Leave Policy for women PTO Professionals. Under the policy, a woman PTO Professional shall be entitled to take up to 15 months of Maternity Leave, beginning from her pregnancy date and ending six months after birth. At the time of her pregnancy, her PTO World Ranking will be fixed, and during her Maternity Leave she will be paid monthly payments based on 100% of the PTO Annual Bonus Plan in effect at the time. For example, under the PTO’s existing Annual Bonus Plan, the woman PTO Professional ranked World No.5 would be entitled to a $60,000 bonus payment at the end of a calendar year. In the event the woman PTO Professional ranked World No.5 woman athlete becomes pregnant and takes her full 15 months Maternity Leave, she shall be paid $5,000 per month for 15 months from her pregnancy date, totalling $75,000.

Rachel Joyce, Co-President of the PTO, commented, “We are delighted to have adopted this Maternity Leave Policy. It recognises the unique reality women athletes face in trying to maintain a professional athletic career while balancing family planning. The PTO’s Maternity Leave Policy will ensure that in the future women PTO Professionals who seek to start families can do so with financial support and additionally maintain their PTO World Ranking. It truly is an innovative maternity policy.”

 

Plus -COVID Relief Fund

World famous triathletes from past and present including Jan Frodeno, Dave Scott, Daniela Ryf, Mark Allen and Lucy Charles-Barclay are donating their time and merchandise in a global prize draw called “10 Days to DAYTONA®,” which will offer over fifty triathlon prizes between Nov 23rd – Dec 2nd in aid of the COVID-19 Triathlon Relief Fund. Every day for ten days leading up to the PTO 2020 Championship, five unique prizes will be up for grabs with the five lucky winners of each day’s prize draw selected at random. In addition to once-in-a-lifetime opportunities to engage directly with legends like Frodeno, Scott and Ryf, tens of thousands of dollars of unique prizes—from Normatec Recovery Boots to VIP Race experiences—have been donated by PTO Professionals, sponsors, USA Triathlon, British Triathlon, Challenge Family, Challenged Athletes Foundation, Active.com and many more.

 

Fans will also have the opportunity to donate to the COVID-19 Triathlon Relief Fund as part of the live stream broadcast. Since triathlon is truly a global sport, but lives at the grassroots level, use of the donations will be targeted to the countries or regions designated by the donor. Proceeds from U.S. donors will be routed to the USA Triathlon Foundation, which will then distribute grants to eligible members of the U.S. multisport community who have experienced financial strain during COVID-19.

 

What's New in the 303:

Adelaide Perr, Our Interview and Thoughts on Her Book, Degloved - Bill Plock

Adelaide Perr almost lost her life in 2014 when she was struck by a motorist who pulled out from a side road in front of her. She violently smashed through the drivers side window degloving her face. In some ways, degloving her life. Already diagnosed with bipolar 1 and coping with that, this near tragic accident propelled her and her soon to be husband into a whirlwind of emotions, struggles and ultimately a more clear understanding of themselves, life, and their relationship. Adelaide opens up about her discoveries and her journey since the crash. In her book Degloved she takes us through the physical, mental and emotional challenges she faced. In this interview we unlock more of the story and talk about her future and the why behind the book.

The book Degloved shares incredible details about Adelaide’s injuries, her treatments and her mental struggles before, during and after her recovery. She takes us a deep, vulnerable dive into her life, into her and her husband, Kennett’s life. She shares some intimate moments between them like when Kennett proposed to her while she was in a coma. Or when she saw herself for the first time in a mirror, how the leeches saved her lip and how she felt constantly victimized for years following the crash because of the false reporting of how it happened.  Read more.

 

Ride for Racial Justice Partners with SBT GRVL in Trailblazing Program

DENVER (Nov. 18, 2020) – Ride for Racial Justice and SBT GRVL today announce a new, trailblazing partnership and athlete program that will bring greater diversity, equity and representation to one of the world’s most premiere gravel races. Launching today, the joint program offers 25 secured spots for Black, Indigenous and People of Color (BIPOC) cyclists at the starting line of the 2021 SBT GRVL race taking place in Steamboat Springs, Colo. BIPOC cyclists of all disciplines are invited to apply to the SBT GRVL X RFRJ BIPOC Athlete Program, which will also offer financial assistance through a fund to each of the 25 athletes to help cover costs related to transportation, lodging, coaching services, mentorship and gear to compete in the race.

“In cycling, we often say that everyone is welcome at the race start line, but that is not always the case,” says Ride for Racial Justice co-founder Marcus Robinson. “So many athletes from the BIPOC community express that they often feel marginalized or have experienced overt racism at cycling races and events, and it’s our duty to collectively change that. Our new partnership and program between our organizations sets a precedent in creating a tone of inclusivity, equity and safety not only at SBT GRVL, but for other race directors to follow suit and create a model for change and diversity from local to national race level.”

 

Video of the Week:

Adelaide Perr and her book Degloved

 

Upcoming Interviews:

Matt Hanson came in 2nd at IM Florida this past weekend behind last week's guest Chris Leiferman.  Matt is a professional triathlete and coach for triathletes, cyclists and runners. He has an extensive background as an athlete and is highly-educated in all things sports-related.  Did you know he has a Doctorate in Education for Adult and Higher Education.

 

Closing:

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

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

Nov 14, 2020

This week we have pro triathlete Rudy von Berg. He's grabbed a couple of wins in France recently.  He's gearing up for Daytona and we wanted to check in with Rudy and see how he's feeling coming off a competitive European fields.

Show Sponsor: VENGA

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. 

As more events announce their 2021 race dates and open up registration, we're here to make sure you're prepared. Our oversize wall training calendar makes it easy to plan, track, and adjust your training goals.

This is the third year we have offered this free download and we gotta tell you - athletes LOVE this. Despite all the digital planning tools out there, there's just something about being able to stand back and look at the big picture so you can make the best decisions for your training.

Our 2021 training calendar is available now! There are 4 styles to choose from and instructions on how to use are included. Download it for free here.

Venga CBD products stand above other products because they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.  Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

 

In Today's Show

  • Feature interview with Rudy von Berg
  • Endurance News - Ironman Florida Pro Race and the first Downs Syndrome athlete to complete an Ironman and Valencia World Cup Triathlon results
  • What New in the 303 - Cyclocross racing in Castle Rock and Tom Miller on the warning signs of pulmonary edema

 

Interview Sponsor: UCAN

UCAN is always putting out great educational information. Register now for the second webinar of our Get Motivated. Get Educated. Get Moving. Speaker Series presented by UCAN. They will be talking with Registered Dietitian Laura Mitchell about diets for athletes and how to balance healthy eating in our daily lives. HAVE A QUESTION about nutrition you'd like us to ask Laura on our webinar? If so, leave a comment below. She will also be available to answer questions during the webinar.  Register at https://ucan.co/wearblue/

Today's interview is sponsored by UCAN.  UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training and racing to fuel the healthy way, finish stronger and recover quickly!  My favorites are the lemon and orange flavored Energy powders, the coffee bars, and the citrus Hydrate.  It gives me steady energy and never upsets my stomach.  Use the code MHE2020 for 15% off at generationucan.com,

 

Interview with Rudy von Berg:

This week's interview is with Rudy von Berg.  Triathlon runs though his veins.  His dad raced triathlon for Belgium.  Rodolphe Senior continues to be one of the best in the world in his category, still racing with success into his 60s. With his son’s progress to date, the dynasty has many years to run yet.  His sister Olympia is also a pro triathlete.  “My earliest memory of him racing was in Kona at the IRONMAN World Championship in 1998 when I was 5 years old”

Post Interview discussion.

  • Raced for Italy as a junior
  • Australia / New Zealand
  • Dad went to Harvard
  • CU or San Diego
  • Craig Alexander and Miranda Carfrae
  • Boulder makes you better
  • Never miss training for studying
  • Hopes Kona stays the main race
  • Advice - be patient and be consistent

 

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

 

Endurance News:

Chris Leiferman Wins IM Florida, Coloradans Hanson and Long 2nd and 3rd

Colorado was well represented at IRONMAN Florida on Saturday. As the world was learning who our next President was going to be, quite a race in Panama City was unfolding. In the end, it was close, but Boulder’s Chris Leiferman out dueled Matt Hanson (who recently moved to Castle Rock) and Sam Long.  Long led about 2/3 of the way through but fell back and Leiferman came off the bike in the lead a minute ahead of Germany’s Andreas Dietz and six minutes ahead of Long and 10 minutes in front of Hanson.

Leiferman then led the rest of the race but both Hanson and Long significantly closed the gap on the run. Hanson cut nearly 8 minutes into the lead with Long just 29 seconds behind Hanson. Said Leiferman, “yeah, they were catching up to me, but I’m glad it wasn’t a run race and I had the swim and bike to keep the lead. I have had the worse run build up this year, so knowing where I can go for future races.” Leiferman finished in 7:52:44, Hanson in 7:55:02 and Long came in third with a 7:55:33. Long became the youngest American to ever finish under eight hours in an IRONMAN.

 

Chris Nikic - First Down Syndrome Athlete to Complete an Ironman

A lot of people needed a really good story this year, and 21-year-old Chris Nikic delivered just that on Saturday, when he became the first person with Down syndrome to finish an Ironman. Racing alongside his coach and guide, Dan Grieb (a 16-time Ironman finisher), Nikic overcame high surf, a crash on the bike, and muggy conditions on the run to finish with just 14 minutes left to spare before the 17-hour cutoff.

“The run was really awesome because of all the people cheering for me,” Nikic said. “And when I got to the end, I just started running faster because of all the people cheering. I was so excited to hear them say, ‘You are an Ironman.’”  According to Grieb, Nikic had a spill on the bike while going downhill at about 19 mph. His knees were pretty scuffed up, but the thought of not getting back on the bike never crossed his mind.  “We engage in a lot of banter on the course to keep him going,” Grieb said. “At one point he said the S-word, and that turned into a four-hour conversation. That back and forth banter is how we get through the tough spots, like riding up a hill or a crash.”

Like most first-time Ironman finishers, Nikic is left with some blisters on his ankles and feet, but said he otherwise felt pretty good when he woke up the following morning. Don’t expect him to be the one-and-done Ironman type, either. He already has his sights set on the Ironman World Championship next October, as well as continuing his work as a public speaker. It’s a story people are clearly eager to follow. Over the course of the weekend, 30,000 people tuned in live to watch Ironman’s Facebook coverage of his finish—and Nikic went from 20,000 to 74,000 followers on Instagram. You can continue to follow Nikic’s journey at @chrisnikic.

 

World Cup Valencia Women's Results and Men's Results

I watched the race on TriathlonLIVE.tv.  Olympic Gold medalist Nicola Spirig comes in close second behind Beth Potter from Great Britain.  After winning Olympic gold at London 2012 in a thrilling finale, Spirig then came second to Gwen Jorgensen at Rio 2016, making her the most successful female Olympic triathlete. 

Vincent Luis (French) bested Alistair Brownlee by 3 seconds.  Brownlee is Olympic champion in both London 2012 and Rio 2016.  Gustav Iden came in 7th.  Kristian Blummenfelt was having calf issues prior to the race.  Kristian posted - After struggling with a bad lower left leg for the last three weeks, I wasn’t really sure what I could expect yesterday. Was in a solid form on the swim and bike, but the leg snapped again early on the run and ended up with a DNF. With only a month left until the big day in @challengedaytona I need recover quickly to have a chance over there

 

What's New in the 303:

Cyclocross Race in Castle Rock, Another All-Star Showing.

Castle Rock—Once again the women open featured an all star cast with Katie Compton leading the way at the US Open cyclocross race in Castle Rock. Ellen Noble, Anna Dorovskikh, Amelia Shea and Lauren Zoerner rounded out the top five. In the men’s division Eric Brunner kept his winning streak alive in the Men’s open as did Carlos Casali in 40plus open division.

Katie Compton for the Win, photo: Ryan Muncy

About 230 riders saddled up at Rhyolite Regional Park in Castle Rock. Riders this week were treated to temperatures about 60 degrees warmer than the last race hosted there just two weeks ago.

Race Director Barry Lee and Dave Towle, via Facebook

There was a good turnout in all categories and veteran race announcer, Dave Towle said, “The incredible number of juniors, parents and the great vibe stood out. Strong community that had a nice day to remember why we love this sport, place and most importantly each other.”

The race this Saturday originally scheduled for Westminster may be moved to Parker due to increased COVID restrictions. Lance Panigutti from Without Limits is still waiting for the official word from Tri-County health about moving the race.

 

Tom Miller, Endurance Cyclist Extraordinaire, Lucky to be Alive–His Story

Throughout the summer of 2020, Tom Miller had noticed something wasn’t right with riding. He rides bikes–a lot, like over 10,000 miles per year. As a member of the Rocky Mountain Cycling Club (RMCC) he participates in their triple crown quest–three major rides such as Denver to Aspen in one day. He rides a lot indoors and tracks every pedal stroke and every heart beat. He knows his body and expected performance well. He is in shape. He played college football. He understands fatigue and training so what was happening these past couple of months was bizarre.

 

Video of the Week:

IRONMAN Florida// RACE REPORT

Chris Nikic finishing IRONMAN Florida 2020 as first athlete ever with the down syndrome

 

Upcoming Interviews:

Josh Clemente - Founder of Levels Health has are really amazing story.  He has been an engineer for the life support systems in the SpaceX program.  Wait until you hear how research they were doing with how the science of keeping humans alive in space ties to CGM systems and what Levels Health is doing to help people learn how to control our blood glucose to avoid disease and inflammation.

Matt Hanson came in 2nd at IM Florida this past weekend behind last week's guest Chris Leiferman.  Matt is a professional triathlete and coach for triathletes, cyclists and runners. He has an extensive background as an athlete and is highly-educated in all things sports-related.  Did you know he has a Doctorate in Education for Adult and Higher Education.

 

Closing:

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

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

Nov 7, 2020

Our guest this week is pro triathlete Chris Leiferman. He too has been on a winning streak and we wanted to catch up with him on his recent W at the Great Floridian and the Wildcard spot he has secured for Daytona.  Chris Leiferman is one of the most exciting talents on the long distance triathlon scene. Chris had an outstanding year in 2018 winning two Ironman events (Ironman Boulder and Ironman Louisville) and securing his qualification for the 2019 Ironman World Championship in Hawaii. Leiferman is ready to build on this successful year and his 2019 goals include but aren't limited to an Ironman distance win, a 70.3 win, and a top 10 finish at Kona.

Show Sponsor: VENGA

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  Read the Venga blog - 5 WAYS TO BUST STRESS HEADING INTO THE HOLIDAYS

 

Venga CBD products stand above other products because they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.  Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

 

In Today's Show

  • Feature interview with Chris Leiferman
  • What New in the 303 - Without Limits Cyclocross CX in Broomfield, Why (Jessica Whirt) likes indoor riding and tips for keeping it fun and effective
  • Endurance News - Valencia World Cup Triathlon (Blummenfelt), Lionel Sanders takes the CA 1 hour distance record

 

Interview with Chris Leiferman:

Chris Leiferman is one of the most exciting talents on the long distance triathlon scene. Chris had an outstanding year in 2018 winning two Ironman events (Ironman Boulder and Ironman Louisville) and securing his qualification for the 2019 Ironman World Championship in Hawaii. Leiferman is ready to build on this successful year and his 2019 goals include but aren't limited to an Ironman distance win, a 70.3 win, and a top 10 finish at Kona.

  • Makes sense what Chris said about the 20 meter no draft zone giving the long distance an advantage and put ITU contenders at a disadvantage.

 

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

 

Endurance News:

Ironman Florida

 

Valencia gears up for final World Cup of 2020

The unpredictable 2020 World Triathlon season comes to a close on Saturday in the city of Valencia when the final sprint-distance World Cup of the year takes to Spain’s east coast. This may only be the fourth World Cup able to be held in the past ten months, but the standard of racing has been incredible with world number ones, Olympic Champions and legends of the sport taking the precious opportunities to gather on the blue carpet.

This weekend promises to follow suit, with World Champion Vincent Luis wearing the number one in a men’s race that includes the likes of Alistair Brownlee, Henri Schoeman and Gustav Iden.  Switzerland’s double Olympic medallist Nicola Spirig will be one to watch in a wide-open women’s race and on a pan-flat course where Lisa Tertsch and Verena Steinhauser could challenge.  The race starts with a 750m, one lap swim of Valencia Marina, transitioning into a 4-lap, 20km bike around the edge of the harbour. The 5km run follows exactly the same route for just one circuit and you can watch all the action as it unfolds on TriathlonLIVE.tv.

Women’s Race

Saturday 7 November, 2.15pm CET
First to line up will be the elite women, led by Verena Steinhauser. The Italian has been in sparkling form with a top 10 in Karlovy Vary followed by bronze in Arzachena thanks to a lightening bike segment. Despite several third places at this level the top two podium places have eluded Steinhauser to now. This could be the race to change that.

Germany’s Lisa Tertsch again proved she is one of the fastest out there over 5km, scoring comfortably the fastest splits in the last two races in Sardinia and Karlovy Vary. A good swim here could see a first return to the World Cup podium since her brilliant gold in Antwerp last year.

Olympic Champion in 2012, silver medallist in 2016, Nicola Spirig picks up the path towards a possible fifth Games in Tokyo with only a first World Cup appearance of the year to test where her race-readiness is before what should be a huge 2021 of racing for the Swiss star.

Two Brazilians with solid races in Karlovy Vary, Luisa Baptista and Djenyfer Arnold, will be looking to close out 2020 in positive fashion, while Britain’s Beth Potter was in sizzling form on both bike and run in Arzachena to seal a silver that will leave her full of confidence in Valencia.

A predictably strong Spanish contingent will be spearheaded by Anna Godoy Contreras, Xisca Tous and Sara Perez Sala, with a host of local talent taking the opportunity of some World Cup start experience on home turf.

Mexico’s Michelle Flipo scored European Cup bronze up the coast in Barcelona at the end of October and will be raring to go, Australia’s Natalie van Coevorden continues to fly the flag for Oceania and also just needs a good position off the bike to mount a serious challenge for the medals.

 

Full women’s start list here.

Men’s Race

Saturday 7 November, 4.45pm CET

It is hard to look beyond France’s Vincent Luis as the favourite to land a fourth successive 2020 gold in Valencia, but the men’s start list continues to pack in big names that will be ready to pounce if the Frenchman shows any - however unlikely - signs of end-of-year weariness. Luis has been able to hit the front from the first strokes of the swim since the return to racing and whether flat or hilly, sprint or standard distance, nothing has stood in his way.

It was Kristian Blummenfelt who pushed him closest in Italy a month ago, where a tough bike climb played to the Norwegians strengths. Teammate Gustav Iden would also be more at home in the hills but will be looking for an explosive showing on the flat roads of Valencia.

South Africa’s Henri Schoeman made his return to the blue carpet in Sardinia, and continues to gradually test his early Olympic preparations, while Jelle Geens will have his eye on another trademark rapid 5km finale to put himself into contention and could be one of the few who can stretch Luis over the closing stages of the run if still in touch.

Alistair Brownlee’s continues along the path to a second defence of his Olympic title and knows that more displays like October’s in Arzachena will put him in prime contention for a spot on the GB team alongside his brother.

Antonio Serrat Seoane and Genis Grau will be looking to put together big races in their native Spain, USA’s Tony Smoragiewicz and Brazilian Manoel Messias among the talents who could be pushing for a podium spot at the pointy end of the race.

Full men’s start list here.

Ironman triathlete Lionel Sanders sets Canadian record for distance cycled in an hour

Lionel Sanders struck a blow for triathletes in the elite cycling ranks by breaking the Canadian hour record. The Ironman triathlete from Windsor, Ont., rode 51.304 kilometres in 60 minutes Friday at the Mattamy National Cycling Centre velodrome in Milton, Ont. Track cyclist Ed Veal held the previous record of 48.587 km set in the same velodrome in 2017. "My glutes are fried," Sanders told The Canadian Press from his car en route back to Windsor. "They don't work anymore." Despite horrific bike crash, Para-cyclist Kate O'Brien refuses to quit chasing her dreams

The world record of 55.089 km was set in 2019 by Belgian pro cyclist Victor Campenaerts, who is currently competing in the Giro d'Italia stage race. "I know my position in the hierarchy, but I hope that the cyclists appreciate that triathlon cycling has come a long way," Sanders said. "We're not completely at the level that the single-sport athletes are, but we're not that far off." The 32-year-old averaged 17.194 seconds per lap over 205 on a solo ride in a nearly empty building. The event was streamed live on YouTube.

 

What's New in the 303:

New Broomfield Cyclocross Venue Rousing Success

Colorado has more racing per capita than most any other state and the quality of the racing here is hard to beat. There is top talent like national champions Katie Compton and Eric Brunner who won the women’s and mens open respectfully. Carlos Casali made the trip from Wisconsin and took the men’s 40+ open victory. (check out this podcast 303 recorded with Carlos this week to learn about his life, his training regiment—he has ridden over 20,000 miles this year).

 

When Lance Panigutti found out the Sienna Lake venue was not going to be available in 2020, the city of Broomfield presented another option tucked in a business park just north of highway 36  and east of Highway 287.  “I like this area, it has good parking and amenities and room to expand. Its in an industrial park area with little impact on the city or public recreation areas. I’m quite pleased with how this turned out, I only wish the big run up challenge was a little closer,” said Lance. “The city was great to work with and I’m excited for this venue in the future.”

 

Why You Might Love Zwifting Too

Winter’s coming.  Which means it’s time to pull out the cold riding gear and put away summer gear. Or is it? Well, if you race on Zwift or ride indoors, you don’t have to switch out your riding clothes. And that’s one of the many reasons why I’m a proponent of Zwift.

 

Why I Like Riding Indoors

Let me first start off by saying I love riding outside and I like riding indoors. I also wouldn’t propose riding inside if I didn’t use an app like Zwift. Here’s why I enjoy riding indoors on Zwift:

 

I get to work on my weaknesses

My two biggest weaknesses are climbing and sprinting. And you need to do both if you want to do well in a Zwift race. You also need to be a good time trialist to win on Zwift too if we’re being honest. All three weaknesses put me mid-pack in an A category Zwift race.

With Zwift, I can pick a climbing course and focus on climbing up Alpe du Zwift. My smart trainer responds to the increase in gradient and adjusts accordingly. It feels like I’m climbing up an 8% grade for 60 minutes. It’s more efficient than trying to hunt down a 60-minute climb outdoors.

For sprinting, I can either build a workout that focuses on sprints or I can join a race where I must sprint to attack, catch up, or win. Because of the racing, I’ve increased by FTP by 7% this year. I still haven’t mastered climbing or sprinting against other Zwifters, but it’s coming slowly…..

 

Video of the Week:

Into the Wild: Training with Chris Leiferman

 

Upcoming Interviews:

Pro triathlete and Boulder-based Rudy von Berg.  He's won back to back races in France and is on his way to Daytona.  Triathlon runs in the family as Rudy has followed in his dad's footsteps.  He's been crushing 70.3 and ready to hit IRONMAN in 2021.

Josh Clemente - Founder of Levels Health has are really amazing story.  He has been an engineer for the life support systems in the SpaceX program.  Wait until you hear how research they were doing with how the science of keeping humans alive in space ties to CGM systems and what Levels Health is doing to help people learn how to control our blood glucose to avoid disease and inflammation.

Closing:

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

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

Oct 31, 2020

This week's guest is Carlos Casali to talk about his formula for winning crit and cyclocross races across the nation.  He has worked his way up the ranks from CAT 5 to CAT 1.  He's got of really interesting insights on racing and training.  

Show Sponsor: VENGA

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. 

Venga CBD products stand above other products because they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.  Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

In Today's Show

  • Feature interview with Carlos Casali
  • What New in the 303 - Cyclocross Racing, Sepp Kuss on his role with Jumbo Visma and hope for the Olympics
  • Endurance News - Blummenfelt takes Barcelona, Hart wins Giro, and Pogačar Tour win explained by science

Interview Sponsor: UCAN

So I have a friend who is having surgery next week.  Her prep for her surgery of course includes fasting at a certain point.  Prior to her fast, the medical team wants her to carb load so she has good glycogen stores to carry her through her surgery.  She can only have liquid for the day prior.  Any idea where this is going?  Of course I suggested UCAN and Wendy made her a sample package and sent her some of the recipes. 

Copied from Wendy's email.

Rich uses a starch-based carbohydrate powder, which is great for carbo loading without making your blood sugar spike.  I will send you some of the mixes he currently has.  He says it makes good smoothies!  Here are links to some recipes (Note:  you can use any type of milk you like, and either skip the protein powder or use any brand you like):

https://ucan.co/lemon-cherry-tart/

https://ucan.co/strawberry-lemon-shortcake/

https://ucan.co/creamy-citrus-dream/

https://ucan.co/chocolate-peanut-butter-recover/

https://ucan.co/peppermint-mocha-perk/

UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training and racing to fuel the healthy way, finish stronger and recover quickly!

If you miss the Keep Moving deal, you can always use code MHE2020 for 15% off at generationucan.com,

 

Interview with Carlos Casali:

As we prepared for this interview, I kept thinking about how Carlos started cycling with as much experience as I had when I was his age.  I honestly was never at CAT 3 and to see someone who has a full time + professional career achieve such success in cycling made me very curious.  I wanted to know what he did to break through to CAT 3 and eventually to CAT 1 and he's winning races all over the country. What is he doing that I'm not doing?  A lot of training is what.

 

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

 

Endurance News:

Blummenfelt, Gautier Take Barcelona European Cup Sprint - Slowtwitch 10/25/20

Kristian Blummenfelt of Norway and Mathilde Gautier of France took top honors at the ETU Sprint Triathlon European Cup in Barcelona Sunday. Blummenfelt started the 5k run running virtually elbow to elbow with five-time ITU Olympic distance World Champion Javier Gomez of Spain, but gradually pulled away to the victory when his 4th-best 15:32 run bested Gomez by 12 seconds. Blummenfelt finished in 53:53 with a 13 seconds margin over Gomez and 33 seconds over 3rd place finisher and fellow Norwegian Gustav Iden.  Blummenfelt’s win comes after a second-place finish at the 2020 Arzachena World Cup, a 13th at the 2020 Hamburg WTS Championship, and a victory at the 2019 WTS Grand Final.

 

Cycling: Britain's Geoghegan Hart wins Giro d'Italia as Ineos-Grenadiers bounce back - Reuters 10/25/20

Briton Tao Geoghegan Hart won the Giro d’Italia after beating Maglia Rosa holder Jai Hindley in the final-stage time trial on Sunday as Ineos-Grenadiers turned around a dismal season in spectacular fashion. The 25-year-old started the day 0.86 seconds behind Hindley but he beat the Australian to win the race by 39 seconds and give Ineos-Grenadiers their second Giro title after Chris Froome’s 2018 triumph.  Dutchman Wilco Kelderman, Hindley’s team mate at Sunweb, took third place overall, 1:29 off the pace after the 15.7-km individual time trial between Cernusco sul Naviglio and Milan won by Italian Filippo Ganna.  Geoghegan Hart’s victory came on the back of a largely disappointing Tour de France from Ineos-Grenadiers after defending champion Egan Bernal pulled out injured in the final week having previously dropped out of contention.

The Giro started in horrific fashion for the British outfit as leader Geraint Thomas pulled out after a crash early in the race, only for the team to win seven stages with Geoghegan Hart moving up the ranks until he snatched the overall lead on the last stage. France’s Arnaud Demare won the points classification after winning four sprint stages while Portuguese Ruben Guerreiro claimed the mountains classification.

 

Metabolomics: The Science Behind a Tour de France Winner - CU Anschutz News 10/21/20

To say cycling enthusiasts were stunned by the Tour de France performance of rookie rider Tadej Pogačar might be an understatement. Jaws dropped as the 21-year-old Slovenian, the second-youngest rider to ever win the Tour, ascended the final 5.9-kilometer final climb of the time trial and secured the yellow jersey.

Pogačar’s victory, however, did not surprise Iñigo San Millán, PhD, an assistant professor in the Division of Endocrinology, Metabolism and Diabetes at the University of Colorado School of Medicine (SOM). His team at the SOM had already employed science – specifically the measurement of hundreds of thousands of metabolites in Pogačar’s blood (see recent paper) – and knew the young cyclist was on another level.  “Last year he was third in the Tour of Spain and won three stages there,” said San Millán, who is director of performance for Team United Arab Emirates (UAE) and Pogačar’s coach. “He was the youngest guy ever doing that, and this year he was stronger. For sure, he was a contender for the Tour (de France), and that’s what we had in mind.”

Going into the stage-20 time trial, the penultimate day of the three-week Tour de France, Pogačar trailed his compatriot, Primoz Roglic, by 57 seconds. Pogačar’s blazing time trial vaulted him past Roglic by 59 seconds. In interviews following the time trial, which included grades of 8.5%, Pogačar told the media, “I guess my genetics are really good. I have to thank my parents, probably.”  San Millán may agree, but he also knows that being able to investigate Pogačar’s whole blood responses to elite-level exercise pays big dividends. San Millán, a former competitive cyclist, knew from Pogačar’s physiological measurements that the cyclist would benefit from staying off his bike for a week in May as he was already too fit and the Tour was still three months away.  Such insight is important because the Tour de France is considered the world’s most physically demanding race. “We’re talking about 5,000 to 9,000 calories of expenditure a day for 21 days,” San Millán said. “That’s like playing 10 football games each day for 21 days in a row. That’s why you need to have a very good recovery capacity.”

Lionel Sanders breaks 1 hour record.  Mexico city.

 

What's New in the 303:

26-year-old Sepp Kuss was part of a team that came within a whisker of winning the 107th Tour de France - Denver Post

26-year-old Durango’s Sepp Kuss was part of a team that came within a whisker of winning the 107th Tour de France.  He may be the sport's next big thing.  The Durango kid looked at home on cycling’s biggest stage.  His 15th place overall finish was the highest by an American since 2015. He dreams of taking a victory lap down the Champs Elysees in Paris.

"Down the road, I really want to shoot of that, but I’m not putting any timetable on it necessarily," says Kuss. At this point, America’s next cycling hope is happy with a supporting role for Team Jumbo Visma. But there may be an opportunity to go for the gold in the Tokyo Games.  "Yeah, I’d love to race the Olympics," Kuss said with a smile. "I think it’s a really unique event and I think it would be a huge privilege to represent the U.S. there."  With Mt. Fuji part of the road race course, you’ve got to like his chances.

 

Levels Health

  • I learned a ton more this week
    • Eating with a daily macro nutrient goal of being metabolically efficient made an improvement in my daytime and nighttime "time in zone" improved.
    • To guide me I used the recommended macro goals of 120g carbs, 130g protein, 110g of fat. This was the personalized nutrition plan that Bob Seebohar prescribed for me after our first metabolic rate test on the treadmill with the mask.  After following Bob's program for seven weeks we retested and I had a significant improvement.  My metabolic exchange point improved by 50 seconds per mile. 
    • White bread and white rice really spike my glucose.  1 small slice of sourdough with protein and fat, it doesn't spike too much.  Two slices for a sandwich or jasmine rice and it jumps over 150
    • A salad with grilled chicken and avocado and there was no reaction

Video of the Week:

Pro Triathlete Kennett Peterson

https://triggerpublishing.com/product/degloved-pb/

 

Upcoming Interviews:

Chris Leiferman - Fresh off a "W" at The Great Floridian and soon on his way to Daytona, we've got Chris Leiferman with us again.

Josh Clemente - Co Founder of Levels Health is joining us to help answer all of my questions about metabolic health, how diet and exercise affected my metabolic health scores.

Closing:

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

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

Oct 24, 2020

Thanks to last week's guest Angela Naeth.  This week we are joined by the reigning 70.3 world record holder Kristian Blummenfelt. 

Show Sponsor: VENGA

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. 

Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.  Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

In Today's Show

  • Feature interview with Kristian Blummenfelt
  • What New in the 303 - Karen Hornbostel Final Race of the Series
  • Endurance News - New Challenge Daytona Wild Card announcements
  • Best New Thing - Levels Health

 

 

Interview with Kristian Blummenfelt:

Kristian Blummenfelt (born 14 February 1994) is a Norwegian triathlete and Olympian, competing at both short course and 70.3 distances. He is the current world record holder for the 70.3 distance, setting a time of 3:29:04 in 2018 and both repeating the feat and bettering his own mark in 2019 with a time of 3:25:21. This was the third victory for him in as many years at the Ironman 70.3 Middle East Championships held in Bahrain.

Despite competing in the ITU World Triathlon Series for a number of years, his highest finish was second place until the 31st August 2019 when he took the gold at the Grand Final in Lausanne.

Notably, he was part of a 1-2-3 Norwegian finish at WTS Bermuda in 2018, finishing second to his compatriot Casper Stornes and ahead of their third team mate Gustav Iden. This was the first time this feat had been achieved in the ITU.

Blummenfelt trains up to eight hours a day, swimming up to 45 km, cycling about 400 km and running up to 120 km per week.

  • 5'8" and 77 kgs / 169 lbs
  • Sporting hero was Dale Oen was a Norwegian swimmer. He was the first Norwegian male to win a medal at a major international long course championship, gold at the 2008 European Championships.
  • @Kristianblu

 

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

Endurance News:

LONDON, ENGLAND: The Professional Triathletes Organisation today announced that Sam Long, Danielle Dingman, Magnus Ditlev and Renee Kiley have been selected as wildcards for the PTO 2020 Championship at CHALLENGEDAYTONA®.

In Sam Long and Magus Ditlev we see the young guns of the sport, rightfully stepping up to a championship calibre competition. Both in their early 20’s, their recent performances have announced the arrival of what may be the new guard for the PTO and professional triathlon and the pair could well be battling it out for the next decade. In their first clash at the PTO 2020 Championship, we may witness a transcendental moment in sport that has not happened since Nadal and Federer first locked horns over 15 years ago and began a rivalry that brought tennis to new heights and still continues to this day.

Danielle Dingman and Renee Kiley represent the unique time-honoured tradition of age-groupers progressing to the professional ranks. Both were on their way to breakout seasons and poised to move up the PTO World Rankings for 2020 when COVID-19 struck, eliminating all opportunities to advance up the rankings into automatic qualifying spots.  Kiley’s performance at Cairns was at the level of an automatic qualifier, while Dingman’s victory at the PTO Supported Bear Lake triathlon, besting the PTO World No. 10, clearly indicated she was in good enough form to be awarded a wildcard spot.    

Sara Hall

The Secrets to Peak Performance with Pro Runner Sara Hall

 

What's New in the 303:

Biggest news, not posted is Chris Leiferman is now as a wildcard, so we need to mention in addition to Sam Long

Chilly Cheeks Duathlon has been approved 

Alamosa triathlon was kind of cool with the history of it with Amelia Earhart and finding the hot springs

I think Courtney Dauwalter is Colorado, she would be a good guest

https://www.endurancesportswire.com/tailwind-athlete-courtney-dauwalter-wins-u-s-bigs-backyard-ultra-running-283-miles-over-3-days/?utm_source=ActiveCampaign&utm_medium=email&utm_content=Endurance+Sportswire+Thursday+edition&utm_campaign=ESW+Thursday+10%2F22%2F2020&vgo_ee=9EdCdjkmjBECapBAYVbpFXwFoqDlMHNmyq65fGLdufk%3D

Season Wrap Up from Karen Hornbostel Series

Posted on October 22, 2020

We could not have asked for better conditions then what we experienced this week. Little wind, nice temperatures and the ozone level was reasonable, considering all the fires in the area.

For the men, we had a new course record of 19 minutes flat set by Serghei Tvetcov. Serghei is a professional 

cyclist, and currently rides for the UCI Continental team Team Sapura Cycling.  He is the current time trial champion of Romania and this year he came in second overall in the Tour of Szeklerland and won the individual time trial stage. 

Second place for the men was Brennan Wertz, who came in two seconds behind Serghel with a time of 19:02. 

For the women, Betsy Mercer and Jennifer Sharp tied with a time of 23:45. Mia Aseltine the amazing and fastest junior was right behind with a time of 24:07.

Ryan Muncy was out again this week and got several great photos! We are honored that again this year Ryan has been part of the KHMTT. He does beautiful work, and we encourage you to support his endeavors by purchasing a photo or two of yourself. You can find all the photos from all seven races here.

 

Levels Health

12 glucose lowering strategies to improve metabolic fitness:

A review of 12 strategies that have been shown in research to improve glucose levels in the body. This article offers ideas to consider as you explore your personal data using a continuous glucose monitor (CGM).

Metabolic fitness is our ability to keep average and fasting glucose levels in an optimal range, minimize post-meal glucose spikes, optimize insulin sensitivity, and to exhibit flexibility in utilizing different energy sources — including stored fat and glucose — for fuel.

In order to improve our metabolic fitness, we have to first track our glucose levels, and then we have to know how to modify them. Fortunately, continuous glucose monitoring (CGM) lets us track how specific foods and lifestyle behaviors are impacting glucose levels in real time, helping us expand our metabolic awareness. With our personal data in hand, we can then turn to the scientific literature to provide us guidance in reaching our goals.

This article will explain 12 strategies that have been shown to positively impact glucose levels, and that members of the Levels team have utilized to improve our own metabolic fitness.

 

  1. Eat earlier in the day

“Time restricted feeding” means consuming all your day’s worth of calories in a relatively short window, and abstaining from eating the rest of the time. One study in overweight, non-diabetic individuals showed that even engaging in time restricted feeding for just 4 days can lower fasting glucose, fasting insulin, and mean glucose levels significantly.

 

  1. Explore intermittent fasting

Intermittent fasting means restricting food intake for longer periods of time, usually for 24 hours or more. A recent small case report in three individuals with type 2 diabetes showed that intermittent fasting could meaningfully reverse diabetes in as little as 7 months. These participants did 24 hour fasts, 3-4 times per week.  Bottom line: 24 hour fasts can improve insulin sensitivity. For practical purposes, this means eating breakfast one morning, and then not eating calories again until the next morning.‍

 

  1. Say no to added sugar and refined foods

This one is simple and highly effective: if you’re trying to optimize your glucose, then don’t eat food that was made in a factory, comes in a package of any kind, or doesn’t look at least somewhat like its original form in the wild. Top of the list to eliminate? Added sugars of any kind, refined grains (ie, anything made with refined flour), and refined fruits (ie, juice).

 

  1. Consider fiber a friend

In insulin resistant individuals, high amounts of fiber are associated with lower post-meal glucose levels, insulin levels, and lower glycemic variability (glycemic variability refers to up-and-down swings in glucose). In a study of 18 individuals, those who ate ~51 grams of fiber per day had better glucose-related metrics than those who had an identical amount of calories per day, but only ~15 grams of fiber. The fiber sources in this study included legumes, 2 servings of vegetables and 2 servings of fruits per day, and whole grains. Other sources of fiber include seeds (flax, chia, others), all types of beans, and nuts.

 

  1. Use fat and protein to our advantage

“Preloading” meals with fat or protein can minimize the quick absorption of glucose into the bloodstream. Similarly, eating fat alone in conjunction with a carbohydrate load will decrease the post-meal glucose spike. Research shows that eating 3 ounces of almonds with a meal of white bread leads to significantly lower post-meal glucose spikes than when white bread is eaten alone. Similar trends were seen when participants were served 1 and 2 ounces of almonds, but the biggest effects were seen with 3 ounces of almonds (~40g of fat).

Bottom line: Eating carbohydrates alone is likely to spike glucose more than if the carbohydrates are eaten with fat and/or protein.

 

  1. We utilize vinegar to blunt spikes

Vinegar is known to have a glucose lowering effect when taken before or with a meal. One study showed that when about 1 ounce of white vinegar is consumed with a carbohydrate rich meal, post-meal glucose spikes and insulin levels are significantly lower. In addition, vinegar increases satiety ratings of a meal! In this particular study, the carbohydrate used was white bread containing 50 grams of carbohydrates.  Bottom line: Taking in a small amount of vinegar along with a carb-rich meal appears to generate a lower post-meal glucose spike.

 

  1. Exercise right

Exercise of pretty much any form (including mild aerobic activity, moderate aerobic activity, high intensity interval training, and resistance training) improves metabolic fitness and glucose control. One study showed that a single session of exercise at even a mild intensity (50% or 65% VO2 max) has the ability to significantly increase insulin sensitivity the very next day.  Bottom line: Exercise of any type helps with glucose control and metabolic fitness. Short, frequent bursts of exercise seem to be more effective than longer isolated chunks of exercise. Try to be active all throughout the day!

 

  1. Prioritize sleep

Sleep is absolutely critical to glucose regulation and metabolic fitness. Restricting sleep to 4 hours per night for just 5 days has been shown to significantly decrease glycemic control and metabolic fitness. In one study, this amount of sleep deprivation led to a higher glucose response to specific foods, and a 40% lower rate of glucose clearance from the blood during a glucose tolerance test, as compared with participants who are able to get 12 hours of sleep per night. Bottom line: We need good sleep (7-9 hours per night for most adults) to have proper glucose regulation. No matter how good a diet is, sleep still plays a key role in metabolic function.

 

  1. Prioritize stress management

Stress raises glucose levels, and if we want optimal metabolic fitness, we have to take ownership over managing the stress in our lives.

 

Studies have shown that there is a significant correlation between perceived work-related stress and increased levels of circulating glucose. Bottom line: Stress of any kind can negatively impact glucose levels. Self-care in many forms, including meditation and deep breathing, can promote improved glycemic control and metabolic fitness.

 

  1. Limit saturated fat

Ingestion of large amounts of saturated fat has been shown to acutely decrease whole body insulin sensitivity by about 25%. Saturated fats include fatty cuts of beef, pork, lamb, dark chicken meat, poultry skin, dairy foods (milk, butter, cheese), tropical oils like coconut and palm, and margarine. To optimize insulin sensitivity, emphasizing unsaturated fats like nuts, seeds, olives and olive oil, avocado, fish, soybeans, and tofu appears to be a better bet.  Bottom line: We try not to overdo it on saturated fat, as it seems to be associated with lower insulin sensitivity. Favoring unsaturated fats is likely better for metabolic function.‍

 

  1. Don’t chug water with meals

Interestingly, multiple studies have shown that drinking a large amount of water with a meal will cause an increase in the peak of glucose and insulin after a meal, likely because the fluid load speeds entry of food into the small intestines for rapid glucose absorption. With that said, good hydration overall is an important part of metabolic health, so we never skimp on water, we just try to be smart about when we drink it in relation to our meals. Bottom line: We try spacing out large amounts of liquids an hour or two from meals.

 

  1. Sprinkle the cinnamon

Compounds in cinnamon have been found to improve insulin signaling and glycemic control through a number of potential mechanisms. This is true even in individuals who are non-diabetics: A study of 41 healthy adults assessed whether glucose levels were improved with taking 1 gram, 3 grams, or 6 grams of cinnamon per day for 40 days. The participants were instructed to mix their daily dose of cinnamon powder with apple and milk and consume it. At the end of the 40 day study, those individuals taking any of the doses of cinnamon (1, 3, or 6 grams) all had a statistically significant drop in the post-meal glucose levels after a standardized meal. This effect was largest for the group taking 6 grams cinnamon, who’s post-meal glucose levels dropped from a mean of 105 mg/dL to 92 mg/dL. Additionally, those individuals taking 6 grams of cinnamon had reduced pre-meal glucose levels, indicating that their baseline glucose during the day was lower.

 

Bottom line: Based on the research, cinnamon may be a helpful adjunct in the quest towards improved metabolic fitness. Given that high post-meal glucose spikes are associated with worse health outcomes, cinnamon may be an effective way to blunt these surges.

 

Video of the Week:

Arzachena World Cup October 10th with Kristian Blummenfelt came in a close second to Vincent Luis.

https://www.triathlon.org/results/result/2020_arzachena_itu_triathlon_world_cup/352548

https://www.triathlon.org/events/event/2020_arzachena_itu_triathlon_world_cup

 

Upcoming Interviews:

Carlos Casali has been winning crit and cyclocross races across the nation.  He's a bad ass.  He raced just this past month at the Valmont CX race winning his category. 

 

Closing:

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

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

Oct 17, 2020

This week we are joined by the reigning Ironman Chattanooga champ, Angela Naeth. She has been battling with Lyme Disease the past couple of years and still managed a sub-9 hour at both the Ironman World Championship and Cozumel in 2018.  Plus we'll talk about the community Team I Race Like A Girl and her new sponsorship with BlueRub. 

 

Show Sponsor: VENGA

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. 

Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.

Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com. 

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

https://vengaendurance.com/303podcast/

 

In Today's Show

  • Feature interview with Angela Naeth
  • What New in the 303 - Colorado Classic Partner to Inspire Student Athletes
  • Endurance News - Giro d'Italia COVID threat, new Challenge Daytona Wild Card announcements
  • Best New Thing - Levels Health and my UCAN brick test

 

Interview Sponsor: UCAN

I'll be talking a little later about my BGL brick test in the news section later, but I did do the test using UCAN as my only fuel and hydration for the 2 hour brick and felt great throughout.  I love that feeling of being 2 hours into an effort and feeling like you still have a kick, and you feel mentally sharp and positive.

UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training and racing to fuel the healthy way, finish stronger and recover quickly!

If you miss the Keep Moving deal, you can always use code MHE2020 for 15% off at generationucan.com,

 

Interview with Angela Naeth:

Growing up in British Columbia, Canada, Angela Naeth, known in the triathlon world for her prowess on the bike, is a multiple 70.3 and Ironman Champion.

In 2018, Angela, while battling Lyme disease, placed 8th at the Ironman World Championships with a time of 8:57.  She is now currently ranked among the top triathletes in the world -  with 3 sub-9 hour IRONMAN performances, 30+ podiums at the 70.3 and Ironman distances. Angela continues to pursue her career in these distances and build awareness around Lyme, and Women in Sport.

Giving back - Angela created a women's triathlon/cycling community in 2017.  www.iracelikeagirl.com.  Growing in numbers, iracelikeagirl is her ability to support others in the sport of triathlon.

FAST FACTS:

Hometown: Prince George, BC Canada

Resides in:  South Easton, Massachusetts

Previous sports: Middle distance track

First triathlon: 2008

Years as a professional: 10

Pre-race meal: Banana and Applesauce

Favorite Foods: salmon, grapes, almond butter, coffee, black licorice.

Favorite workout: Long rides in the mountains

Favorite places: Kona, HI, St. Coix, and Lake Placid NY

 

Post Interview Discussion

  • Lyme Disease
  • Loves VR Racing - weigh in, functional threshold test, iracelikeagirl e-racing team
  • Likes to talk to marketing directors and think outside the box, feel like I'm a part of something
  • Definitely in Kona

 

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

 

Endurance News:

PROFESSIONAL TRIATHLETES ORGANISATION ANNOUNCES VINCENT LUIS, NICOLA SPIRIG, KRISTIAN BLUMMENFELT AND GEORGIA TAYLOR-BROWN AS WILDCARD SELECTIONS FOR PTO 2020 CHAMPIONSHIP

This week the PTO announced the first 8 athletes who will receive Wildcard Slots for the PTO 2020 Championship at CHALLENGEDAYTONA®.  On Monday, Vincent Luis, Georgia Taylor-Brown, Kristian Blummenfelt and Nicola Spirig were announced as the first athletes to be receiving Wildcard Slots. There is no doubt that these short course and Olympic distance stars will spice up the already world-class start line made up of the PTO World Ranking Top 40 male and female athletes. Find out more about the 1st picks and why they were selected here.  Yesterday, Gustav Iden, Flora Duffy, Tim Don and Jessica Learmonth were announced as the latest athletes to have received one of the 20 Wildcard Slots, as allocated by the PTO’s non-athlete board based on the Wildcard Selection Criteria.  The quartet have the opportunity to join the 1st picks and the pre-qualified athletes on the start line to race for a record-breaking $1,000,000 prize purse before a global TV audience on December 6. Each athlete brings their own individual talent and this is shaping up to be the strongest field ever assembled in the sport. Find out more about each athlete’s pedigree and why they were selected here.

 

Cycling: Giro d'Italia on brink of cancellation amid COVID-19 cases

(Reuters) - The Giro d’Italia was on the brink of cancellation on Tuesday after five teams were hit by COVID-19 cases on the first rest day, with two of them pulling out of the three-week grand tour 12 days before the finish in Milan.

The Mitchelton-Scott team withdrew after four staff members tested positive for the coronavirus following top rider Simon Yates pulling out last week. Jumbo-Visma, whose leader Steven Kruisjwijk tested positive, said they would not start the 10th stage on Tuesday.  A Team Sunweb rider, one staff member from Ineos-Grenadiers and AG2R-La Mondiale also returned positive tests, organisers RCS said.  RCS, in a joint statement with the International Cycling Union (UCI), said the teams’ doctors had ordered “isolation measures”.  Sunweb’s Michael Matthews had tested positive and sports director Luke Roberts said the Australian was asymptomatic.

 

‘If This Works It’s Going To Change Everything’: Cycling’s BMC And F1’s Red Bull Advanced Technologies Hint At Cycling Revolution

Red Bull Advanced Technologies’ Vehicle Science team has been helping BMC technicians with simulations of bike behavior based on data from Computational Fluid Dynamics (CFD) models. The companies are enlisted Cancellara—an Olympic and World Champion—to validate and evaluate some of the first hardware developments produced by the partnership.

 

What's New in the 303:

High School Cycling League and the Colorado Classic Partner to Inspire Student Athletes

The Colorado Classic applauds all of these student athletes and is honored to award our Best Young Rider to two Exceptional Student Athletes. These are exemplary student-athletes whose personal standards and achievements are a model to others. They demonstrate outstanding leadership, sportsmanship, academic performance and volunteerism in their team, school, and community.

Nominated by the Colorado League community members, the winners will receive a 2019 Colorado Classic Young Rider Jersey signed by the world famous track and time trial superstar, Chloe Dygert.

“The Colorado Classic is a trailblazer in it’s high profile support of female professional athletes. All youth are inspired by the visibility of exceptional female role models. Thank you for acknowledging 2020 exceptional student athletes,” said Kate Rau, Executive Director of the Colorado High School Cycling League.

The winners will be announced on November 1 on social media.

Those not part of the League, are encouraged to vie for a Chloe Dygert – signed jersey in the QOM Jersey competition. Taking place between October 15th and October 21st, participants are asked to join the Colorado Classic Strava Group, hop on their bikes and get climbing! The first cyclist to ride 13,668 feet in elevation (the total amount of feet climbed during the 2019 event) during that week-long climbing window wins.  A second signed jersey will be awarded to the cyclist who records the most elevation gain during the Climbing Window.

The #InspiredWeRide Jersey Campaign is the latest initiative in a series of ways the organizers behind the Colorado Classic have kept the cycling world engaged during this unusual and trying year; while furthering their mission be more than a race, and act as a movement to inspire and  empower women of all ages to break the mold, and fight for their goals.

 

Levels Health

Tests and Results:

  • For a given carbohydrate (eg, a banana), what is my blood glucose at different times of the day?
  • Same carbohydrate paired with protein/fat different times of the day
  • Same carbohydrate with no post exercise
  • Same carbohydrate followed by aerobic exercise
  • Pre/during/post aerobic exercise fasted
  • Pre/during/post aerobic exercise fueled (Skratch vs. UCAN)

 

Sunday 2 Hour Brick (90 minute ride/30-40 minute run)

Before the test I had a cup of coffee and a high protein and fat breakfast of bacon, eggs and sourdough toast.  I had a swig of UCAN Lemon, and a bottle of UCAN Lemon and another of UCAN Hydrate. 

The brick workout was a 90 minute ride followed by a 30-40 minute run.  The protocol was to take a BGL measurement and fuel with UCAN every 15 minutes.  The following were tests just prior to starting the ride and every 15 minutes, and a final post ride measurement.

The lack of an initial spike in BG illustrates that my muscles are getting adequate glycogen from muscle stores or UCAN, or both.  Starting with a high protein breakfast may have had an influence by starting me out with a steady BGL.  On the ride, the effort was variable as measured by heart rate and perceived exertion.  I was fueling consistently every 15 minutes with UCAN bar and energy drink. 

Just prior to the 60 minute measurement, a had an encounter with rider who honked off at me for riding their wheel.  It actually got me a little honked off and got my adrenaline going (see 10:36 measurement; 101 and rising).  It continued to rise to 122 fifteen minutes later.  This increase could have been from one or more of the following.  A) an increase in effort sending a demand for more glycogen; B) an increase in carbohydrate from UCAN; C) adrenalin rush from the encounter with the rude rider. 

15 minutes into the run there was a 12 point drop, which would suggest a sufficient supply of fuel for the muscles and insulin was packing glycogen into the muscles. Fifteen minutes later the BG increased back to 95 suggesting a surge into the blood stream either from UCAN or the liver.   The post run measurement was 97.  I had a UCAN protein shake with milk after the run and then took a measurement at lunch.  There was a big post run spike which I can only attribute to the UCAN protein shake.

Why does exercise sometimes raise blood sugar? Exercise can trigger the body to release stress hormones, like adrenaline and cortisol. Adrenaline can stimulate the liver and the adrenal glands to release glucose and cortisol which makes you more resistant to insulin.

 

Video of the Week:

The race is Long: Behind the scenes at Bear Lake Brawl

Credit to Kenny Withrow

 

Upcoming Interviews:

Kristian Blummenfelt is a Norwegian triathlete and Olympian, competing at both short course (sprint and standard distance).  In 2018 he set the world record for the 70.3 distance, setting a time of 3:29:04 in 2018 and both repeating the feat and bettering his own mark in 2019 with a time of 3:25:21.  Blummenfelt achieved his first career gold at ITU World Triathlon Series level at the Grand Final in Lausanne on the 31st August.

 

Closing:

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

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

Oct 10, 2020

How many times have we thought about what the life of a pro cyclist is like?  What are the different level of pro cyclists are there?  How similar are the men's and women's pro structure?  How much to the pros make?  How do they handle their health insurance?  Accident coverage?  Legal fees, etc?  This week's guest is Will Dugan who is not only a former pro cyclist, but he is the President of the Pro Cyclists Foundation.  Will is a retired pro cyclist and he is taking us inside the pro cycling world. 

 

Show Sponsor: VENGA

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. 

Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.

Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com. 

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

https://vengaendurance.com/303podcast/

 

In Today's Show

  • Feature interview with Will Dugan who is going to take us inside the world of a Pro Cyclist
  • What New in the 303 - Nick Martin, CEO of The Pros Closet Passing the Torch
  • Endurance News - London Marathon Results, Giro d'Italia, Challenge Daytona and Wild Card Spots)
  • Best New Thing - Levels Health

 

Interview Sponsor: UCAN

One of the fastest US marathoners of all time, Sara Hall, has officially joined Team UCAN. Hall ran  2:22:16 at the Berlin Marathon last year.  This year Sara Hall (USA) takes 2nd place away from Ruth Chepngetich (KEN) in the final 200 meters with a 02:22:01. 

UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training and racing to fuel the healthy way, finish stronger (like Sara Hall) and recover quickly!

If you miss the Keep Moving deal, you can always use code MHE2020 for 15% off at generationucan.com,

 

Interview with Will Dugan:

Will first found success as a cyclist on CCB International and later signed with Team Type 1, a Pro Continental team. Today, Will operates Vafels, a plant-based Liège-style wafel company in Boulder, CO and is pleased to lead an organization for the benefit of male and female pro cyclists that will have a resounding impact at every level of the cycling community.

  • Raced professionally 3 years
  • Top is the World Tour (Lance Armstrong, Chris Froome, Alex Haus (Golden, Nederland)
  • 2nd Tier Pro Continental (Emerson Amante) Min Salary
  • 3rd Tier Continental (Jelly Belly, Max Chance)
  • Women's races Pro and Amateur teams race together
  • Riders as independent contractors and maybe don't have resources like HR for
  • Pro Cyclist Foundation
    • Mission - Improved access to legal, wellness and career guidance services to benefit the sport at every level
    • Attorney to review contracts at all levels, personal injury representation
    • Accident (French rider taken care of by socialized medicine, US rider, some teams provide insurance)
    • Pro Continental got a salary $15K, but no health insurance.  Opted for Adventure Advocates accident plan.
    • Phil Gaimon -
    • Use budget to offset costs for cyclists to keep the cycling career a viable career
    • Provide stipends and leverage to be an advocate for change
    • USAC and UCI
    • Trusted referral network
    • Blackswift is the investment fund
    • Recurring investments and small one-time donations accepted
    • No government grants
    • Started in CX

 

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

 

What's New in the 303:

Nick Martin, Founder Of The Pro’s Closet–His Open Letter as Steps Down as CEO

15 years ago, with a van, a box of used cycling clothing, a borrowed computer, and no prior job experience, I founded TPC. Never in my wildest dreams could an aspiring mountain bike pro living off of $17 per week have predicted the level of success that TPC would achieve nor the opportunity that lies ahead. With nearly 100 employees, 140K square feet of new warehouse space, and a plan to double in size over the next 12 months, TPC has grown into something much larger than I could have ever imagined. And we are just getting started!

For me personally, this is a celebration. It is an opportunity after 15 years to shed some “weight” and free up some mental energy to reinvest in my growing family. It is also an opportunity to level up our executive team and invest in the future. To be clear, I am not going anywhere. I will continue to be an active member of our leadership team. I will be taking this opportunity to refocus my skills on aspects of our business that I am deeply passionate about: our culture, our brand, and our processes, all the while sitting alongside our new leader and supporting our team in carrying out our vision and strategy for the future.

In the words of Ralph Waldo Emerson, “The future belongs to those who prepare for it today.”

 

Endurance News:

London Marathon

Brigid Kosgei of Kenya wins with a time of 2:18:58, but UCAN athlete Sara Hall (USA) takes 2nd place away from Ruth Chepngetich (KEN) in the final 200 meters with a 02:22:01.  Sara Hall is the first American woman to podium in London  since Deena Kastor won in 2006.

Shura Kitata (ETH) took out the men's race with a 2:05:41.

Women's Elite Results

Men's Elite Results

Bill, what do you think the women's and men's world record at the half marathon?  

 

Giro d’Italia

Stage 1 Time Trial and the wreck.  Miguel Angel Lopez Giro d'Italia 2020 Stage 1 TT Crash

 

PTO 2020 Championships in Daytona, Million Dollar Purse; Will Recent IM Cozumel Champ Sam Long Be Chosen?

In Daytona on December 5th and 6th there is a triathlon festival–the Challenge Daytona Triathlon. There are two days of racing finishing with the PTO Pro Championship. One million dollars will be awarded to top male and female finishers. Pros are invited based on qualifying points and below is a list of the top 40 male and female pros who have qualified. In addition, 10 men and 10 women will be awarded “wildcard” spots. If you are curious how that will work, here is a link to the process: https://protriathletes.org/pto-2020-championships-wildcard-selection-criteria/

The Wildcards will be chosen next week. It will be interesting to see if recent 70.3 IRONMAN Cozumel winner and Boulder native Sam Long gets an invite. On Sams YouTube page in his Cozumel race review he alludes to hopefully being invited to Daytona. https://www.youtube.com/watch?v=T7LaidPWcAs

Broadly speaking, there are three main categories of athletes who are considered for a wildcard selection:

1) Athletes whose rankings, because of injury, maternity or other reasons, do not accurately reflect the quality of their historical performances and who have demonstrated that they are capable of being in-form for the event;

2) Up and coming athletes who have shown the ability to be competitive with the qualifying field, but have not yet had the opportunity to establish a sufficiently high ranking to be an automatic qualifier and;

3) Short course athletes who have a sufficiently high ITU ranking so as to expect that they would be competitive in the event.

 

Best New Thing In The World Today - Levels Health

I get my lab work at my annual physical and my fasting glucose is always "normal".  Friend of ours Tom Griffin contacted me about this "early adopter" pre-release of a continuous glucose monitor (CGM) product. It's a wearable and app that tracks glucose levels 24 hours a day so you really can see how diet and exercise affect your glucose. The app has great analysis, logging and educational resources.

My leigh person understanding of why high blood sugar is that it can lead to diabetes.  So what if my  fasted blood glucose is "normal", if my blood sugar is actually pretty high most of the time?  I wanted to know and Tom  gets me on the wait list and last week I received an email that my account had been approved and how to set up my account, apps to download, what the next steps were.

I received the kit on Saturday with 2 Freestyle Libre continuous glucose measuring device.  I attached the Libre monitor on Saturday afternoon and it did it's calibration.  I took periodic scans to see what my blood-glucose was after eating a banana for a snack and later after dinner.  I still really don't know what I'm doing, but I can see that of the remaining day, my glucose was above normal.  This was my concern of a lurking health problem playing out on Saturday night.

Sunday morning I continued to use the Levels app to monitor my glucose levels.  I took a glucose reading first thing this morning. I noticed a sharp spike in blood glucose after having a cup of coffee with 2 tablespoons of half-and-half and 2 tablespoons of creamer.  After eating a two egg omelet and no toast and another cup of coffee with creamer and half-and-half my levels were pretty normal.  I then set off to ride at 9:30-11:30 and fuel with UCAN.  BC rose slightly during exercise and then when I stopped for lunch it jumped above normal and then dropped back into normal for my afternoon ride with Lauren and this time I did not take any fuel, only hydration.  Sunday evening.  For dinner I had a spicy chicken sandwich, salad and ice cream.  There was an initial spike in BC above normal and then it dropped back to normal in the evening.

I want to know:

What I want to test:

  • For a given carbohydrate (eg, a banana), what is my blood glucose at different times of the day?
  • Same carbohydrate paired with protein/fat different times of the day
  • Same carbohydrate with no post exercise
  • Same carbohydrate followed by aerobic exercise
  • Pre/during/post aerobic exercise fasted
  • Pre/during/post aerobic exercise fueled (Skratch vs. UCAN)

 

Video of the Week:

Brigid Kosgei crushes 2020 London Marathon; USA's Sara Hall sprints to 2nd place | NBC Sports

 

Upcoming Interviews:

Angela Naeth, the reigning Ironman Chattanooga champ.  Not only is she an Ironman champ, she has taken her own experience, degrees in Health Science and Physical Therapy, and coaching experience, Angela and her staff are helping others achieve their athletic goals. 

 

Closing:

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

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

Oct 3, 2020

Thanks to last week's guest 7-time ITU Triathlon Gold Medalist and Para triathlete, Amy Dixon.  This week we have 90 year old Sister Madonna Buder (aka Iron Nun) who was here this past weekend racing at the Last Call Triathlon. 

 

Show Sponsor VENGA:

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. 

Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.

Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com. 

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

 

In Today's Show

  • Feature interview with the Iron Nun
  • What New in the 303 (Last Call Triathlon, HS Cycling League Challenge)
  • Endurance News (London Marathon and the Giro d'Italia)

 

Interview Sponsor UCAN:

One of the fastest US marathoners of all time, Sara Hall, has officially joined Team UCAN. Hall ran 2:22 at the Berlin Marathon last year, holds the World Record for the half marathon on the treadmill in 1:09:03, and is a 3-time US 10 Mile Champion. Sara will be racing the London Marathon on October 4th.

UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training to fuel the healthy way and recover quickly.

Use code MHE2020 for 15% off at generationucan.com,

or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/

INTRO BUNDLE

12 Energy Packets, 8 Energy Bars, 12 Hydrate Packets, normally $71.00, now just $49.95 https://ucan.co/product/intro-bundle/

 

Interview with Sister Madonna Buder:

Sister Madonna Buder began training at age 48 at the behest of Father John who told her it was a way of tweaking, "mind, body, and spirit" and for the relaxation and calmness it can bring an individual. She completed her first triathlon at age 52 and first Ironman event at age 55 and has continued ever since.[1]

Buder is well known in the Triathlon community for her achievements in age group races. She has completed over 325 triathlons including 45 Ironman Distances. At the 2005 Hawaii Ironman, at age 75, the Iron Nun became the oldest woman ever to complete the race, finishing 1 hour before the 17-hour midnight cut-off time. At the 2006 Hawaii Ironman, at age 76, she again became the oldest woman ever to complete the race, finishing with a time of 16:59:03.

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

 

What's New in the 303:

Sister Madonna, Para Triathletes, Hola and Chilton Bring the House Down at Last Call Triathlon in Loveland

About 30 minutes before the Last Call Triathlon started, a cold wind blew in from the North, tossing tents, paddle boards and casting a little doubt on what kind of day it might become. Instead, the day turned into one of the most inspirational and electric days seen at a sprint triathlon in quite some time.

USA Triathlon sent some of their para olympic and olympic hopeful athletes to compete. As an added bonus one of them, Kyle Coon was guided by Olympian Andy Potts and came in 11th overall.  Melissa Stockwell, Kendall Gretsch, Hailey Danisewicz also competed for team USA.

 

High School Cycling League Challenge 2 Winners Announced–these Kids Can More Than Ride, They are Super Creative!

There is nothing virtual about the Colorado High School Cycling League’s fall challenges. Yes, normally hundreds of high school cyclists gather for some killer mountain bike races in places like Buena Vista or Snowmass, but this year, is, well—2020.

 

Teams from Colorado, New Mexico and Wyoming, including over 1,800 student athletes are participating in diverse and fun challenges that mirror what was to be the racing season. In this week’s challenge, teams went out to accumulate the most miles over a week and teams competed for the highest average of miles per rider. In this video all the winners from the four conference are announced along with videos from the other challenge challenges!

 

Endurance News:

London Marathon

The 2020 Virgin Money London Marathon elite races will be held on a closed-loop circuit around St James’s Park in central London. Due to the current Coronavirus pandemic, no spectators will currently be allowed to watch the event road-side.

Our 'how to follow the Virgin Money London Marathon' page offers a guide to the best ways to catch all the action from The 40th Race throughout the day.

You can watch the races live on BBC TV on Sunday 4 October. The current schedule is:

The BBC will also have coverage of the event on iPlayer and on the BBC Sport website.

You will also be able to follow the event on the Virgin Money London Marathon social channels: Facebook, Twitter and Instagram.

The elite fields at the Virgin Money London Marathon feature some of the world's greatest distance runners, so this year's race is not to be missed.

Elite Womens Field

Elite Mens Field

 

Giro d’Italia

Dates: Saturday October 3 – Sunday October 25

Stages: 21

Length: 3,495.8km

Start: Monreale

Finish: Milan

TV Coverage (UK): Eurosport

 

The Giro d’Italia is one of cycling’s three Grand Tours, along with the Tour de France and the Vuelta a España. It is the first of the three week races of the cycling season, usually taking place in May into early June. Due to the global coronavirus pandemic, the 2020 edition of the race was moved to October 3 to 25.

As you might expect, the race predominantly takes place within its home country of Italy, but has frequently visited other nations in its 102 editions so far – the 103rd edition in 2020 was meant to start in Hungary until the coronavirus postponement.

This year’s edition of the race has attracted some serious talent despite plenty of riders opting to target the Tour de France in August/September and the Classics in October.

 

Video of the Week:

Last Call Triathlon, Sister Madonna, Para Triathletes, high energy! 

This is a really well done race video produced by Jerod Picune.  Jared Picune is a creative and technical aficionado with a passion for design, motion graphics and cinematography. In 2002 Jared co-founded Idea Spring. Jared has worked with numerous clients on a variety of different projects, including the critically acclaimed Baby Einstein series for Disney.  http://www.picune.com/

 

Upcoming Interviews:

Pro cyclist, Will Dugan to talk about his pro career and some of his races at Tour of CA, Pro Cycling Challenge and more.  Will Dugan now organizes Project Supertraining, supported rides that provide a pro-like training experience for amateur (and some pro) riders. The rides also direct money and attention to charitable causes. 

Angela Naeth, the reigning Ironman Chattanooga champ.  Not only is she an Ironman champ, she has taken her own experience, degrees in Health Science and Physical Therapy, and coaching experience, Angela and her staff are helping others achieve their athletic goals. 

Closing:

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

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

Sep 26, 2020

Amy Dixon is a visually impaired professional triathlete and member of the USA Paratriathlon National Team. She is the reigning International Triathlon Union Aquathlon World Champion, US National Champion triathlete, and is ranked 7th in the world in triathlon in the Paralympic international Rankings.

 

Show Sponsor VENGA:

I'm using my Venga CBD this week Bill.  Recap of the healing and pain management.  Bottom line it was acetaminophen for the pain and VengaCBD for the don't get to anxious about healing or not training. I feel like it's help me be patient

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. 

Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.

Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com. 

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

 

In Today's Show

  • Feature interview with Amy Dixon, she lost her eyesight at the age of 22 and is a 2021 Paralympic hopeful 
  • What New in the 303 (Last Call Triathlon, ?)
  • Endurance News (Tour wrap and scandal)

 

Interview with Amy Dixon:

In the intro we mentioned that Amy Dixon is the current ITU Aquathlon World Champion, USA Paratriathlon National Champion, USA Cycling National Time Trial Champion, and 7-time ITU Triathlon Gold Medalist.

Amy Dixon is a visually impaired professional triathlete and member of the USA Paratriathlon National Team. She is the reigning International Triathlon Union Aquathlon World Champion, US National Champion triathlete, and is ranked 7th in the world in triathlon in the Paralympic international Rankings.

She recently moved to San Diego to focus her training on her road to the Tokyo 2020 Paralympic Games.

Amy lost 98% of her vision to a rare autoimmune disease and now serves as a patient advocate and President of the Glaucoma Eyes international non-profit.

In 2017, Amy founded Camp ‘No Sight No Limits’, the first-ever camp dedicated to producing elite level blind triathletes in San Diego. She hopes to discover, inspire and coach the next generation of elite blind athletes as they embody her mantra, “You don’t need sight to have vision”.

http://www.amydixonusa.com/

https://www.teamusa.org/usa-triathlon/athletes/Amy-Dixon

 

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

 

Endurance News:

The Tour

  • Phil Liggett said this was the most exciting Tour since 1989 and the 1989 Tour with Greg Lemond and Laurent Fignon.  Stage 19 ends and Primoz Roglic is still in yellow, Tadej Pocacar in white, Sam Bennett in green, Richard Carapaz in polka dot.  Stage 20, the 21 year old Tadej Pocacar rips off a 55'55" ahead of second place Tom Dumoulin with a 57'16".  Primoz Roglic had a 57'51" boom see ya yellow jersey! 
  • Check out that course and the climb at the end where they did bike changes from TT to Road https://www.letour.fr/en/stage-20
  • Stage 20 Story and Final Results

 

Cycling thrown into fresh turmoil with Tour doping investigation

Tue, September 22, 2020, 3:03 AM MDTPARIS (Reuters) - Cycling has been thrown into fresh turmoil after French judicial authorities opened a preliminary investigation into potential doping at Nairo Quintana's team Arkea-Samsic on Monday, a day after the Tour de France ended in Paris.

Two people had been taken into custody, Marseille prosecutor Dominique Laurens said, adding that the probe was targeting a "small part of the team" and that those in custody were part of the "close entourage of the main rider", without naming him. Arkea-Samsic's leader on the Tour was Colombian Quintana, twice a runner-up and also a Vuelta and Giro d'Italia champion. He finished 17th overall on this year's Tour. The French team confirmed that their hotel in Meribel was searched by the OCLAESP, the Central Office for the Fight against Environmental and Public Health Damage, after last Wednesday's 17th stage. Laurens said the search had resulted in the "discovery of many health products, including drugs and especially a method that can be qualified as doping". A source with direct knowledge of the matter told Reuters that a "saline solution" and "injection material" were found.

"The elements gathered during the search will need further investigation and analysis," Laurens said in a statement on Tuesday. Injection material can only be in possession of doctors as per the 'no needle policy' in place in cycling since 2011. Arkea-Samsic team manager Emmanuel Hubert said on Monday that the investigation did "not target the team or its staff directly". Quintana, who was allowed to continue working with his own doctor when he signed a three-year deal with Arkea-Samsic this year, later denied using any banned substances and said he had voluntarily answered investigators' questions with "a clear conscience".

 

What's New in the 303:

Breakaway Athletics and the Last Call Triathlon

The Last Call Triathlon will be an event you’ll look forward to all season long. Why? Beautiful mountain views, great weather and a family fun venue! Did we mention camping? Yup! There’s that too.

Sitting on the east side of Loveland and southeast of Fort Collins, this is shaping up to have the whos who of triathlon at it. 

 

Video of the Week:

How a last-minute pairing helped Amy Dixon and Kirsten Sass become lifelong friends

 

Upcoming Interviews:

Pro cyclist, Will Dugan to talk about his pro career and some of his races at Tour of CA, Pro Cycling Challenge and more.  Will Dugan now organizes Project Supertraining, supported rides that provide a pro-like training experience for amateur (and some pro) riders. The rides also direct money and attention to charitable causes. 

Sister Madonna Buder began training at age 48 at the behest of Father John who told her it was a way of tweaking, "mind, body, and spirit" and for the relaxation and calmness it can bring an individual. She completed her first triathlon at age 52 and first Ironman event at age 55 and has continued ever since.

Closing:

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

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

Sep 19, 2020

Welcome to Episode #250 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance 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. 

We have Miranda Carfrae and Tim O'Donnell to talk about some exciting announcements coming out of the power-duo from Boulder.

Show Sponsor VENGA:

I received my subscription VengaCBD Ultra Gels Thursday and the timing could have only been better if I got them Wednesday.   Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. 

Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality PCR hemp. All their products are THC free, with the highest bioavailability of any CBD because it’s water-soluble CBD.

Venga has a no-risk, 60-day, money-back guarantee.  It's easy order online and delivered right to your door.

Venga topical has been helping me fight inflammation in my knees and the ultra gels are great for evening recovery and relaxation.  In fact, I just ordered some more.

You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com. 

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

 

In Today's Show

  • Feature interview with Rinny and T.O.
  • What New in the 303 (Lookout Mountain Triathlon,
  • Endurance News (Tour update l)

 

Interview Sponsor UCAN:

There are more reasons to promote fat loss than improving your appearance – whether it’s your goals to increase your athleticism, boost your fitness performance, or to feel healthier on a daily basis, a more optimal body composition with more muscle and less fat is attainable. But the food you choose to eat matters – for your overall health as well as your fitness.

When you focus on keeping your insulin low, studies show a decrease in fat storage and an increase in breakdown and oxidation of fat. SuperStarch is a perfect carbohydrate – it gives you the energy you need to fuel a workout properly without a drastic increase in your insulin levels, so it allows you to burn fat as fuel more efficiently.

UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training to fuel the healthy way and recover quickly!

20% off all powders using the code KEEPMOVING

If you miss the Keep Moving deal, you can always use code MHE2020 for 15% off at generationucan.com,

or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/

 

Interview with Rinny and T.O.:

Speaking of UCAN.  We have UCAN fan Tim O'Donnell.  T.O. 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.  In 2019 in Kona we saw him put in an awesome performance to break 8 hours and claim the title of fastest American in Kona ever!

T.O.'s better half Mirinda Carfrae IRONMAN World Champion 2010, 2013 & 2014.  We've been eager to interview Rinny for years now.  She has just joined the Aqua Sphere team.  She and TO have an announcement that they made a couple of weeks ago.  For those of you that follow them, you know what we're talking about.  If you don’t, well…..let's get into the interview.

 

Post Interview Discussion

Virtual racing just not the same. We like the pressure of real racing. 

PTO and how triathlon will survive.  It's up to us. 

TO Challenge Roth

Rinny Roth in 2014.  Baby out and start racing around June. 70.3's and Santa Cruz maybe.

https://www.timothyodonnell.com/

https://www.mirindacarfrae.com/

https://www.timandrinnyshow.com/

 

Shout out to Kenny Withrow for the photos for today's episode!

 

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

 

Endurance News:

The Tour

  • Stage 18 Standings
    • Primoz Roglic is still in yellow
    • Sam Bennett in green
    • Richard Carapaz in polka dot
    • Tadej Pocacar in white
  • Marc Hirshi went down at about 45 miles to finish going down hill and taking a downhill curve is wheels slid out and I t
  • Sepp Kuss of Jumbo-Visma was 27th overall GC after 12 stages last week.  He had killer performance in Stage 17 with a 4th place, hard as shit, up hill driving Primoz Roglic.  Miguel Lopez of Astana would beat Roglic by 1 place, but minimized Lopez's gain.  Sepp is now 15th overall in the GC.
  • No controversy, but here's who's abandoned the Tour de France 2020 after stage 18
  • Stage one abandonments - John Degenkolb (Ger) Lotto-Soudal. Reason: Finished outside the time limit
  • Stage two abandonments - Philippe Gilbert (Bel) Lotto-Soudal. Reason: DNS due to broken knee-cap; Rafael Valls (Esp) Bahrain-McLaren. Reason: DNS due to broken femur
  • Stage three abandonments - Anthony Perez (Fra) Cofidis. Reason: DNF due to broken collarbone
  • Stage four abandonments - None
  • Stage five abandonments - None
  • Stage six abandonments - None
  • Stage seven abandonments - None
  • Stage eight abandonments - Giacomo Nizzolo (Ita) NTT Pro Cycling. Reason: DNF due to knee injury. Diego Rosa (Ita) Arkéa-Samsic. Reason: DNF due to broken collarbone suffered in crash. Lilian Calmejane (Fra) Total Direct Energie. Reason: Unknown; William Bonnet (Fra) Groupama-FDJ. Reason: DNF due to injury suffered on stage one.
  • Stage nine - Fabio Aru (Ita) UAE Team Emirates. Reason: DNF due to unexplained physical problem. Steff Cras (Bel) Lotto-Soudal. Reason: DNF due to injury suffered on stage one.
  • Stage 10 - Domenico Pozzovivo (Ita) NTT Pro Cycling. Reason: DNS after crash on stage one; Sam Bewley (Nzl); Mitchelton-Scott. Reason: DNF after crash on stage 10
  • Stage 11 - Davide Formolo (Ita) UAE Team Emirates. Reason: DNS after crash on stage 10; Ion Izagirre (Esp) Astana. Reason: DNF after crash on stage 11; Gregor Mühlberger (Aut) Bora-Hansgrohe. Reason: DNF due to illness.
  • Stage 12 - Ilnur Zakarin (Rus) CCC Team. Reason: DNF after injuries sustained in crash on stage 11.
  • Stage 13 - Bauke Mollema (Ned) Trek-Segafredo. Reason: DNF after crash on stage 13
  • Stage 14 - Romain Bardet (Fra) Ag2r La Mondiale. Reason: DNS after crash on stage 13; Pierre Latour (Fra) Ag2r La Mondiale. Reason: DNF on stage 14
  • Stage 15 - Sergio Higuita (Col) EF Pro Cycling: DNF after crash on stage 15
  • Stage 16 - David Gaudu (Fra) Groupama-FDJ: DNF stage 16; Jérôme Cousin (Fra) Total Direct Energie: OTL
  • Stage 17 - Mikel Nieve (Esp) Mitchelton-Scott: DNF on stage 17; Stefan Küng (Sui) Groupama-FDJ: DNS; Egan Bernal (Col) Ineos Grenadiers: DNS; Jens Desbuscherre (Bel) B&B Hotels-Vital Concept: Outside time limit
  • Stage 18 - André Greipel (Ger) Israel Start-Up Nation – DNF stage 18

 

What's New in the 303:

The Black Hills, a Triathlon, Bike Ride and Buffalo

175 athletes competed in either the Olympic or Long Distance (half Iron) race. This course was tough with a very hilly one or two loop bike course and run. The bike course took riders on a scenic loop through Custer State Park—appropriately named the Wildlife Loop.

Local triathlete, Kirsten McCay who won her age group and loves this triathlon said, “My favorite things about this race are the challenging but scenic bike course, the laid back atmosphere, no time limit for the course so everyone can finish, and the cash prizes for the top 3 overall men and women.” $800, $400 and $300 are given to the overall winners—not bad!

Karen Hornbostel Memorial Time Trial

Beautiful weather and temperatures for this week's KHMTT Week 2. 

https://www.coloradocycling.org/results/road

Breakaway Athletics and the Last Call Triathlon

The Last Call Triathlon will be an event you’ll look forward to all season long. Why? Beautiful mountain views, great weather and a family fun venue! Did we mention camping? Yup! There’s that too.

Sitting on the east side of Loveland and southeast of Fort Collins, this is shaping up to have the whos who of triathlon at it.  We've got sister Madonna Buder, Kyle Coon with Andy Potts. 

 

Video of the Week:

https://www.youtube.com/c/TimRinnyshow/videos

Running While Pregnant // 22 Weeks

 

Upcoming Interviews:

Pro cyclist, Will Dugan to talk about his pro career and some of his races at Tour of CA, Pro Cycling Challenge and more.  Will Dugan now organizes Project Supertraining, supported rides that provide a pro-like training experience for amateur (and some pro) riders. The rides also direct money and attention to charitable causes. 

Amy Dixon VI - Amy Dixon is a visually impaired professional triathlete and member of the USA Paratriathlon National Team. She is the reigning Aquathlon World Champion, US National Champion triathlete, USA Paracycling Time Trial National Champion, and is ranked 6th in the world in the Paralympic International Rankings.

Sister Madonna Buder began training at age 48 at the behest of Father John who told her it was a way of tweaking, "mind, body, and spirit" and for the relaxation and calmness it can bring an individual. She completed her first triathlon at age 52 and first Ironman event at age 55 and has continued ever since.

Closing:

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

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

Sep 12, 2020

We are catching up with Siri after 3 years to talk about some of the advice she's sharing with her clients during this COVID experience.  In this UCAN coaches panel a couple of months ago, Siri shared some advice on how to reframe this as an opportunity. 

Siri has amazing courage and leadership.  She's really someone people feel like they can relate to and who she makes you feel relatable too.  Through her athletic career there were many challenges and battles, yet none would be as challenging as battle and ultimate victory over leukemia.  She is truly inspirational and wise.

 

Show Sponsor VENGA:

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. 

Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality PCR hemp. All their products are THC free, with the highest bioavailability of any CBD because it’s water-soluble CBD.

Venga has a no-risk, 60-day, money-back guarantee.  It's easy order online and delivered right to your door.

Venga topical has been helping me fight inflammation in my knees and the ultra gels are great for evening recovery and relaxation.  In fact, I just ordered some more.

You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com. 

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

 

In Today's Show

  • Feature interview with Siri Lindley
  • What New in the 303 (Lookout Mountain Triathlon,
  • Endurance News (Tour update l)

 

Interview Sponsor UCAN:

Bill, I get the UCAN newsletter and on the Blog this week titled UCAN for Daily Nutrition. [link in the show notes] I fell into a recipe black hole on the UCAN recipe page. There were a couple of recipes that you may enjoy.  You want to hear one or two?

Banana Bread flavored smoothie is delicious and satisfying – a perfect morning meal.

  • Add 8 ounces of your preferred milk, 2 scoops of UCAN Energy + Protein Cookies and Cream, 1/2 of a banana, 1 Teaspoon of Cinnamon, 1/2 of a cup of unsweetened Greek yogurt, and a handful of ice into a blender. Blend until smooth and enjoy!

For the coffee lover

  • Add 6 oz of cold coffee, 4 oz of your preferred milk, and 2 scoops of Chocolate UCAN Energy + Protein into any blender and mix until creamy! Optional: add 1/2 of a banana and 1 tablespoon of peanut butter to make a meal replacement.

 

I am into my UCAN energy coffee bars 2-3 per week and same with the UCAN Energy Powder.  I want to get some extra Plain SuperStarch Energy Tub and try these recipes and maybe experiment on my own.  UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training to fuel the healthy way and recover quickly!

If you subscribe to the UCAN newsletter you know UCAN has a BOGO on Cinnamon bars and powders.  Plus they have a killer Pumpkin Protein smoothie.  Yum!

 

Use code MHE2020 for 15% off at generationucan.com,

or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/

 

Interview with Siri Lindley:

We shared a teaser interview with Siri a few weeks ago.  It was an interview that we did in 2017.  We were a fairly new podcast back then and were really honored to have a World Cup Series winner in 2001 and 2002. One of the winningest Triathletes in Triathlon History and the Triathlete of the year in both 2001 and 2002.  Not to mention her coaching credentials.

 

Well this interview coming up we just recorded and a lot has happened since.  Siri has overcome her greatest challenge in a battle with leukemia and her beautiful victory that you are about to hear.   Bill, did you know that "Siri" is a Scandinavian female given name. It is a short form of Sigrid, of Old Norse origin, and literally meaning "beautiful victory".  I want to title this show "Beautiful Victory". 

 

Post Interview Discussion

Siri is just one of those people that is just so easy to talk to and makes you feel good. 

I'd love to introduce Morgan to Siri and Bek.  Morgan is such an animal lover.  I told her what Siri told us about pushing the deer off the road.

 

Bill?

 

Recommend her book, "Surfacing".  https://www.sirilindley.com/surfacing-book-options/

 

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

 

Endurance News:

The Tour

  • Stage 12 Standings
    • 217K or 125 miles
    • Primoz Roglic is still in yellow
    • Sam Bennett in green
    • Marc Herschi of team Sunweb wins Stage 12 in a get away
  • Sepp Kuss of Jumbo-Visma 27th overall GC after 12 stages
  • This Week's Contraversy - Stage 11 sprint finish with a 4 rider photo finish. Peter Sagan head butts ____ and changed the direction of his line
  • Ilnur Zacurin of team CCC abandoned

 

Alistair Brownlee and Helvellyn Triathlon on Sunday

PTO Board Member Alistair Brownlee after lining up to start the World Triathlon Series in Hamburg on Saturday at 4pm and then flying back to the UK right after the race (arriving in the UK at midnight) in time to honour his commitment to Helvellyn Triathlon on Sunday am. He won the race and set a new course record. All on a few hours of sleep. What a legend. Alistair said “This year has been a tough year for professional athletes and the charitable sector so I’m going to donate half my prize money to the professional athletes who raced and didn’t win prize money today and the other half to the Brownlee Foundation. I feel lucky to be involved with the PTO and have been lucky to be well supported by the PTO this year.”

 

What's New in the 303:

Lookout Mountain Triathlon, a Record Broken and Good Day to Race

The Lookout Mountain triathlon last weekend had many side stories, like most any race of any kind. With COVID and safety protocols and procedures, athletes were really racing themselves more than ever with the swim start of splitting a lane with another athlete and only 12 people on deck at a time really spreading the race out. There were minimal athletes on the road and trail passing each other. Transition was roomy and very little overlap took place.

Fun Mountain Bike Racing This Coming Weekend in Castle Rock

Karen Hornbostel Memorial Time Trial

 

Video of the Week:

Siri Lindley Video on Becoming a World Champion

 

Upcoming Interviews:

Tim and Rinny - Announcing the pending arrival of their new baby the end of the year and Aqua Sphere sponsorship.

Amy Dixon VI - Amy Dixon is a visually impaired professional triathlete and member of the USA Paratriathlon National Team. She is the reigning Aquathlon World Champion, US National Champion triathlete, USA Paracycling Time Trial National Champion, and is ranked 6th in the world in the Paralympic International Rankings.

Sister Madonna Buder will be racing the "Last Call Triathlon" in Loveland this month.  We'll share our interview with you.

Closing:

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

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

Sep 5, 2020

We have Paralympic Gold medalist triathlete Allysa Seely joining us today.  As we mentioned in the intro she has an amazing story. There are no short cuts to reach your goals and become your best and we expect that Allysa is going to help us appreciate that even more in this interview. Allysa, than you for joining us today. Allysa is one bad ass athlete so buckle up.

Sponsor VENGA:

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. 

Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality PCR hemp. All their products are THC free, with the highest bioavailability of any CBD because it’s water-soluble CBD.

Venga has a no-risk, 60-day, money-back guarantee.  It's easy order online and delivered right to your door.

My Thursday run with Aaron and Casey would not be fun without Venga CBD "pre" recovery balm.

You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com. 

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

In Today's Show

  • Feature interview with Gold medalist Allysa Seely
  • What New in the 303 with some discussion on the Lookout Tri and an article by Talitha Vogt on saddles and bike fit
  • Endurance News (The Tour, a couple of PTO press releases and draft legal age group nationals rescheduled to April)

Interview with Allysa Seely:

Gold medalist triathlete at the Rio Paralympics Allysa Seely. Shortly after starting her collegiate triathlon career, Allysa was diagnosed with a congenital brain and spine condition threatened Allysa passion for triathlon.  She made the decision to amputate her left leg and still fights through other physical challenges. Allysa is one bad ass athlete.

New Sponsor - Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

Endurance News:

The Tour

  • Chris Froome to come back next year on Team Israel Startup Nation 2021
  • Sepp Kuss of Jumbo-Visma taking charge in Stage 4 on the climb and crashing in Stage 5.
  • Stage 5 of The Tour and Team Ineos putting the hammer down in 5 miles from the finish
  • Stage 5 JULIAN ALAPHILIPPE losing yellow for a penalty for taking a bottle within 20K of the finish
  • Adam Yates took Yellow in Stage 5
  • Standings after Stage 6 and Adam Yates still in Yellow

An unexpected penalty

Alaphilippe had received a 20 second penalty for taking a feed with under 20km to go in the race. As he broke the ‘unauthorized feeding’ regulation by taking a bidon from a Deceuninck-QuickStep soigneur with 17.1km to go, he was served a time penalty and his team received a fine.

Although Alaphilippe held a four-second lead over Adam Yates of Mitchelton-Scott, because of the unauthorized feed Yates is the new race leader of the Tour de France. Jumbo-Visma’s Primož Roglič now sits second, three seconds behind Yates while Tadej Pogačar of UAE Team Emirates is in third, with seven seconds off the lead. Alaphilippe was bumped into 16th place—he is now 16 seconds behind Yates.

 

PROFESSIONAL TRIATHLETES ORGANISATION ANNOUNCES C$20,000 PRIZE PURSE FOR THE CANADIAN PRO TRIATHLON CHAMPIONSHIP

The Professional Triathletes Organisation today announced that it will provide a C$20,000 prize purse for the Canadian Pro Triathlon Championship on September 13th in Caledon, Ontario.

With all triathlon racing in Canada cancelled as a result of the Covid-19 pandemic, Canadian PTO Professionals have joined together to create an event that will allow Canadian professional triathletes to engage in a non-drafting Olympic distance event and celebrate the resilience of the Canadian triathlon community.  

The event will be a non-drafting Olympic distance race and will see both long-distance and ITU Canadian professionals compete against each other.  The swim will be a time trial done separately from the bike and run, then the athletes will start the bike/run in order of their swim finish according to how far back they were from the leader. In order to keep a Covid-safe environment, the entire Olympic distance bike and run will be enclosed in a subdivision that will allow for the select few spectators to see the fast-paced action. The event is expected to be broadcast so triathlon fans can experience the excitement. 

PROFESSIONAL TRIATHLETES ORGANISATION AND CHALLENGE FAMILY ANNOUNCE ALLOCATION OF €40,000 PRIZE MONEY TO PROFESSIONALS AND AGE GROUPERS AT CANCELLED CHALLENGE DAVOS RACE

CHALLENGEDAVOS was forced to be cancelled after the swim start when dangerous weather conditions moved in. The Professional Triathletes Organisation will be paying in full the €21,000 in professional prize money it had committed at CHALLENGEDAVOS, with the amount being shared equally among all professionals who attended the event. In the spirit of unity with age grouper colleagues in these difficult times, CHALLENGEFAMILY will be applying the €19,000 it had allocated to the professional prize purse to offer significantly reduced entry fees for next year’s race to all age grouper athletes who incurred the long hours of training and expenses to be alongside the professionals at the HALLENGEDAVOS 2020 start line.

2020 USA TRIATHLON AGE GROUP DRAFT-LEGAL NATIONAL CHAMPIONSHIPS RESCHEDULED TO APRIL 2021

COLORADO SPRINGS, Colo. — USA Triathlon and Arizona State University today announced that the 2020 USA Triathlon Age Group Draft-Legal National Championships, initially scheduled to take place Nov. 14 in Tempe, Arizona, have been rescheduled to April 2021 — as a World Qualifier rather than a National Championship — due to ongoing concerns surrounding the COVID-19 pandemic.  Age Group Draft-Legal Nationals were set to be held as part of ASU’s Sun Devil Draft-Legal Classic, in conjunction with the Women’s Collegiate Triathlon National Championships. Due to continued limits on mass gatherings in the Tempe and Phoenix areas, ASU and USA Triathlon today determined that the age group event can no longer take place in 2020. The 2020 Women’s Collegiate Triathlon season — includin

 

What's New in the 303:

Max sentence for driver and what that means—today on 30

Delimma on a flat tire and what I did

Kona moving to Nice??? It’s a theory, lets start a rumor

My ride with TriDoc and getting my ass handed to me

@meganhottman

Video of the Week:

Video Feature: Paralympic gold medalist Allysa Seely Shares her Story

Sasha Underwood bike packed the rugged Colorado Trail Solo and shares the 16 day "monumental" ride.

Sasha took on the 550 mile Colorado Trail, climbing over 80,000 feet and spending 16 nights on her own in the woods. Known for her Ironman’s and Leadville 100 finishes, Sasha dug deep to overcome the challenges of overnighting alone, crashing a few times, getting lost once, and the normal chore of keeping hydrated and eating lots of calories. She discovered more about herself than she imagined. She called this trip “monumental” and what kept her going through the tough times were the people she was raising money for. The refugees. She gives tirelessly to this community and they gave back on this journey. Whenever she even thought of quitting, she thought of the refugees who had no choice but to continue their journey. They brought her through a couple of tough spots. She met incredible people, saw incredible places and returned home amazed at this feat and called it life changing. If you want to donate to the refugees, here is a link: https://ridingforrefugees.funraise.org

Upcoming Interviews:

Siri Lindley was the World Cup Series winner and Triathlete of the year in 2001 and 2002, she was inducted into the USA TRIATHLON Hall of Fame in 2016.  She has coached athletes to Olympic Medals and to  Ironman World Championship Titles.

Amy Dixon

Sister Madonna_Buder

Closing:

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

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

Aug 29, 2020

Today's feature interview with 6 time Ironman World Champion, the first person ever inducted in the Ironman Hall of Fame, master triathlon coach coaching athletes for 40 years, we are of course talking about "The Man" Dave Scott.

Sponsor VENGA:

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. 

Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality PCR hemp. All their products are THC free, with the highest bioavailability of any CBD because it’s water-soluble CBD.

Venga has a no-risk, 60-day, money-back guarantee.  It's easy order online and delivered right to your door.

My Thursday run with Aaron and Casey would not be fun without Venga CBD "pre" recovery balm.

You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com. 

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

 

Interview with Dave Scott:

Scott ran his first Ironman in 1980 and finished in 9:24:33, nearly 2 hours faster than the previous win, with ABC Wide World of Sports broadcasting the event from Kona for the first time. Scott's time and approach is widely considered to have changed the Ironman from a test of endurance to a race. Scott returned in 1982 and finished second. In 1983, Scott won in what was Mark Allen's first Ironman. In what would become a renowned rivalry, Scott would win three of the next four Ironmans over Allen.

Scott has stated that he is most proud of his performance in 1994. Another second-place finish, Scott was 40 years old at the time so his race was considered to be a revolutionary feat. Two years later, Scott finished fifth overall. 2001 was his last foray into the Ironman. The 47-year-old Scott had back problems due to some last minute bike changes, which forced him out of the race.

Ironwar

In 1989, the rivalry between Scott and Allen reached a peak in what has alternately been called the "Ironwar" and "The Greatest Race Ever Run."[5] Scott has stated "I never focused my goals on Mark Allen or what I had to do in the swim or the bike compared to Mark Allen. Ultimately, the competition level sometimes dictated that. After many years of racing, in 1989, we had a very very close race. It seemed like we were bouncing off of one another. It was influenced by our competitive natures." Allen ultimately won with Scott placing second and both broke Scott’s course record.

What we just learned about taking care of your heart and the damage that can be done with regular long hard workouts.  Wow!

I don't know how I got the coaching years wrong.  It's on the Dave Scott website as over 40 years. 

Subscribed to Dave's Newsletter:

Dave Scott, 6 time Ironman World Champion has a free newsletter that is available twice monthly. Dave covers a wide myriad of topics from: Health, aging, dietary concerns, training physiology, biomechanics of swim, bike and run plus more! He includes video and written content. Additionally, you can ask your questions directly to Dave. Please go to the his website and sign up for the next issue.” dave@davescottinc.com.

Additionally, why not ask questions directly to Dave by going to https://davescottinc.com/.

 

Sponsor - Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

Endurance News:

Mo Farah to participate in London Marathon as pacemaker

If you need a pacemaker to help you pursue an Olympic qualifying time in the marathon, they couldn't come much better qualified than Britain's most celebrated track and field athlete, Mo Farah.

That's the happy scenario for some of Britain's lesser lights who will have the 37-year-old leading them out around the streets of the capital in October's London Marathon.

"The London Marathon has been so important to me since I was a schoolboy and when they asked me to do this I thought it would be great to help," British marathon record holder Farah, who finished third and fifth in 2018 and 2019 respectively, told the race's official website.

"I am in good shape, I'll be in London that week, and it fits in with my training. I know just how special it is just to compete for your country at an Olympic Games, and it would be great to help other athletes achieve this."

Moneyball At The Tour De France: How NTT Is Bringing Analytics To Pro Cycling

NTT Pro Cycling does not have the financial might of the sport’s big guns, and over its four seasons on the UCI WorldTour, cycling’s elite-level competition, it has consistently finished towards the bottom end of the team rankings. Yet on Saturday in Nice, Africa’s first and only WorldTour team will be lining up for the 2020 Tour de France with a quiet sense of self-confidence. NTT has a card up the sleeve of its skin-tight, blue and black jersey.

“With the information we have at our fingertips, we prepare better than anybody,” says Doug Ryder, NTT’s Team Manager.

In collaboration with the Japanese tech giant that sponsors and lends its name to the team, Ryder and his colleagues have, over the past 18 months, developed an analytics-based methodology that has helped them recruit new riders, plan their season, and prepare meticulously for races. The new approach, they hope, will push South Africa-based NTT Pro Cycling to another level, both over the next three weeks in France and in the longer term.

Cycling is already a stats-heavy sport, and there are pro teams that have used data in the recruitment process for several years, but Ryder says it is the way that NTT interprets and presents the available information that makes their method innovative. “We’ve always seen technology as an enabler,” Ryder states. “What NTT has done is take all of this information and create the most incredible dashboard which makes it easier for us to make better, more informed decisions. It’s like the Moneyball approach. We find the individuals that are overlooked in the system.”

Cycling: Teams with two coronavirus cases in a week will be out of Tour, organisers say

PARIS (Reuters) - Two positive coronavirus cases within a week for a Tour de France team will result in the outfit being kicked out of the event starting on Aug. 29, the race organisers said on Friday.

“If a team has two positive cases or (members) with strong symptoms within a seven-day period, they will be out of the race,” Amaury Sport Organisation (ASO) said in a statement to Reuters.

Earlier, sports directors who will be on the event running until Sept. 20 confirmed a report by cycling website Velonews that the race would be over for teams who are found to have two infected members in their ranks.

“The measure was announced to us at the Criterium du Dauphine,” one sports director, who declined to be named because he is not authorised to discuss the matter, told Reuters.

What's New in the 303:

Lookout Mountain Triathlon and the Historic Ties to Race Director, Paul Karlsson

Paul Karlsson has had a huge impact on multisport in Colorado for years. Not only was he a founder of what became a very prestigious, national race, The Boulder Peak, he also has produced other races such as the Xterra Indian Peaks and the Lookout Triathlon. He has put on events all over the state including Evergreen and Aspen. Did you know that The Peak awarded Kona spots once upon a time?

But Paul has impacted many lives through teaching Colorado history and now business classes at Arvada West High School. He coached the swim team at Columbine when the tragedy happened and had been signed up to do IRONMAN Lake Placid that year and because of the shooting, IRONMAN switched is entry to Kona to show support. He has coached swimming at various clubs in the Western metro area, including at Mt. Vernon Country Club, the host of the upcoming Lookout Triathlon.

Last Call Triathlon Expands Slots

On Tuesday night it was sold out and I put myself on the wait list.  On Wednesday morning I received and email with an pleasant surprise "we capped our registrations and thought that was it for entries. This morning we spoke with the venue and rangers and were given the okay to add some additional slots. Woo-hoo!  At the time of this email we have about 35 open slots. If the last 48 hours are any indication of how much folks wanna race this year, we fully expect these openings to be gone by Friday or Saturday (if not sooner).

Buffalo Bicycle Classic moves to do-it-yourself ride format due to COVID-19

Originally scheduled for Sunday, September 13, BBC riders are invited to explore the event’s modified routes. The planning committee is encouraging small groups of 10 or fewer to ride with their Buffalo Bicycle Classic merchandise or bib during the period September 6 – 20. Riders will benefit from partnerships with stores, coffee shops, and restaurants along the routes.

Last Call Triathlon Expands Slots

On Tuesday night it was sold out and I put myself on the wait list.  On Wednesday morning I received and email with an pleasant surprise "we capped our registrations and thought that was it for entries. This morning we spoke with the venue and rangers and were given the okay to add some additional slots. Woo-hoo!  At the time of this email we have about 35 open slots. If the last 48 hours are any indication of how much folks wanna race this year, we fully expect these openings to be gone by Friday or Saturday (if not sooner).

Video of the Week:

10 MINUTE DRY LAND SWIMMING (STRETCH CORD)

 

Upcoming Interviews:

Gold medalist triathlete at the Rio Paralympics Allysa Seely. Shortly after starting her collegiate triathlon career, Allysa was diagnosed with a congenital brain and spine condition threatened Allysa passion for triathlon.  She made the decision to amputate her left leg and still fights through other physical challenges. Allysa is one bad ass athlete.

Siri Lindley was the World Cup Series winner and Triathlete of the year in 2001 and 2002, she was inducted into the USA TRIATHLON Hall of Fame in 2016.  She has coached athletes to Olympic Medals and to  Ironman World Championship Titles.

Karen Smyers (on the beach with a beer) advised you go to pro to up your game

Closing:

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

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

Aug 22, 2020

Welcome to Episode #246 of the 303 Endurance Podcast

Today's feature interview with the Executive Director at USA Triathlon Foundation, Dave Deschenes.  He's been involved in Multisport for over 20 years.  Before coming to the USA Triathlon Foundation, Deschenes spent seven-plus years as Executive Director for the IRONMAN Foundation in Tampa, Florida, where he was responsible for growing the organization’s total charitable giveback from $12 million to over $50 million. He's going to have an interesting insight into how the sport is being impacted by COVID. 

Sponsor VENGA:

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  I'm personally a fan of the ultragels and balm.

Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality PCR hemp. All their products are THC free, with the highest bioavailability of any CBD because it’s water-soluble CBD. And they have a no-risk, 60-day, money-back guarantee.  It's easy order online and delivered right to your door.

You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com. 

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

Sponsor UCAN:

This week UCAN is featuring a deal for 20% OFF ALL BARS.  UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training to fuel the healthy way and recover quickly!

Use code MHE2020 for 15% off at generationucan.com,

or try the UCAN Bars for 20% off and use code ENERGYBAR

or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/      

 

Interview with Dave Deschenes:

Dave Deschenes is the Executive Director at USA Triathlon Foundation.  He's been involved in Multisport for over 20 years.  Before coming to the USA Triathlon Foundation, Deschenes spent seven-plus years as Executive Director for the IRONMAN Foundation in Tampa, Florida, where he was responsible for growing the organization’s total charitable giveback from $12 million to over $50 million. Deschenes also managed the organizational and business strategy, nonprofit compliance, financial planning, donor and program management, marketing innovation, community engagement and social media outreach.

Prior to his tenure at the IRONMAN Foundation, Deschenes was Managing Director for the Prostate Cancer Foundation’s Athletes for a Cure program in Santa Monica, California. Preceding IRONMAN and the Prostate Cancer Foundation, Deschenes had a long-standing business career in financial services working in a variety of management roles with Franklin Templeton Investments.

Athletic Background:  Dave is a USA Triathlon Certified Level II coach, a Level III USA Cycling Certified Coach and a Natural Running – Newton Running Certified Coach. Dave has participated in over 100 endurance events, including being a 3X Boston Marathon Finisher, an IRONMAN Finisher and an IRONMAN 70.3 World Championship finisher.  He is an avid outdoorsman and mountain and gravel biker.

For more information, visit Usatriathlonfoundation.org

New Sponsor - Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor life. Have you ever been out for a ride or a run and felt vulnerable? Or accepting a dare to do expert only terrain while skiing? You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.

Endurance News:

So I have my news feed for "marathon" full of Charlotte M cancelled, R/R DC cancelled, Seattle R/R cancelled, and then there's this story of a Last-Minute Marathon A Boon for Alaska Runners During A Summer With Few Footraces.

Anchorage Daily News - The Anchored Marathon was the brainchild of Ryan Cox and Julianne Dickerson, 2 of 16 Boston qualifiers in Anchorage  who took on designing their own course.

Dani Martínez wins the Critérium du Dauphiné 2020

Dani Martínez has won the Critérium du Dauphiné 2020, overhauling Thibaut Pinot’s pre-stage GC lead, the Frenchman finishing runner-up.  His compatriot Guillaume Martin (Cofidis) was third overall, while Sepp Kuss won the final stage five following a late attack, the third victory for Jumbo-Visma at this year’s Dauphiné.

Martínez (EF Pro Cycling) finished second on the stage, with Tadej Pogačar (UAE Team Emirates) third.  Nairo Quintana (Arkéa-Samsic) abandoned during stage five after experiencing pain in the same knee injured when he was hit by a car during a training ride in July, while Mikel Landa (Bahrain-McLaren) also dropped out of GC contention after suffering from cramps.

Final general classification

  1. Dani Martínez (Col) EF Pro Cycling, in 21-44-58
  2. Thibaut Pinot (Fra) Groupama-FDJ, at 29 seconds
  3. Guillaume Martin (Fra) Cofidis, at 41s
  4. Tadej Pogačar (Slo) UAE Team Emirates, at 56s
  5. Miguel Ángel López (Col) Astana, at 1-38
  6. Romain Bardet (Fra) Ag2r La Mondiale, at 1-43
  7. Tom Dumoulin (Ned) Jumbo-Visma, at 2-07
  8. Lennard Kämna (Ger) Bora-Hansgrohe, at 2-14
  9. Warren Barguil (Fra) Arkéa-Samsic, at 2-49
  10. Sepp Kuss (USA) Jumbo-Visma, at 2-55

 

Cyclists pelted with ping pong-sized hail during freak storm at race in France

The second stage of cycling's Critérium du Dauphiné quickly turned into something that you'd see in an apocalypse movie. As riders neared the finish line, the sky opened up and everyone below was pelted by ping pong-sized hailstones. The riders were just a few kilometers from the finish line at the top of the Col de Porte in the southwest part of France when the conditions turned bad.  Cycling group Israel Start-Up Nation described the situation as "total chaos and mayhem."  Belgian cyclist Tim Declercq was one of many riders that ended up with large red welts on his back due to the hailstones. Declearcq shared a photo on his Instagram story of what his back looked like afterwards. It wasn't exactly a pretty sight:

 

What's New in the 303:

Colorado - Top Bike Climbs

Colorado is known world wide for its 14ers  AND for its exceptional cycling terrain. Some of the worlds top climbs hail from Colorado - Pikes Peak - #4 US/#17 World, Mt Evans - #13 US/#94 World; also the highest paved road in North America) and Trail Ridge - #52 US and is the longest climb in the Continental US.  Colorado's Top 10 Road Bike Climbs are 1. Pikes Peak, 2. Mount Evans, 3. Grand Mesa North, 4. Trail Ridge, 5. Grand Mesa South, 6. East Portal, 7. Independence Pass West, 8. Left Hand Canyon, 9. Wolf Creek Pass, South, and 10. Slumgulion Pass

 This page provides a summary for cycling and climbing by bike the top climbs in Colorado. Bicycling around Denver, Colorado Springs, Loveland, Aspen, Fort Collins, Idaho Springs, Grand Mesa and more). Biking up some of the greatest climbs in the world ( Pikes Peak, Mt Evans, Trail Ridge, Grand Mesa North, Left Hand Canyon, Guanella Pass, Independence Pass, and many more. This page contains the top bike climbs in Colorado. Cycling, riding and climbing the top, most difficult, hardest, challenging, extreme, best, scenic, inspiring, bucket list climbs in Colorado. These climbs can be viewed via the map below (scroll in to view climbs in particular areas), by a detailed list of the climbs that can be arranged by difficulty, distance (longest climbs in the area), altitude gained, highest elevation (highest summit), average grade (sort the grades by varying distances), lowest start point, etc. You can also view the Top 10 and Top 25 Bike Climbs in Colorado. Click on "Climb Page" to jump to the detail page for that particular bike climb. We feel this page provides a good summary of the best bicycling and biking climbs in Colorado.

 

Video of the Week:

Dave Deschenes Part 1

 

Upcoming Interviews:

8/27 Dave Scott uses every single workout to assess your body's performance capacity and predict why you could do in a race of a particular distance on that day.  Talk about how routine practice helps dial it in for different disciplines.

8/28 Siri Lindley who was on the UCAN coaches panel and had a good perspective on COVID - "We've been a gift.  Not training balls out is going to take discipline. Reframe as an opportunity to strengthen the parts of our life that needed work and bring us into our racing season when it comes."

Closing:

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

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

Aug 15, 2020

Today's feature interview is a teaser for an upcoming interview. Siri Lindley who was on the UCAN coaches panel.  I thought the advice she had for athletes during this time of COVID had some great wisdom - "We've been a gift.  Not training balls out is going to take discipline. Reframe as an opportunity to strengthen the parts of our life that needed work and bring us into our racing season when it comes."

Siri was the World Cup Series winner in 2001 and 2002.  One of the winningest triathletes in triathlon history.  Triathlete of the year in both 2001 and 2002, and inducted into the USA TRIATHLON Hall of Fame in 2016. 

We spoke to Siri back in 2017 about her career and we wanted to share that with you as a combo teaser and get to know Siri before we talk to her again.

Sponsor VENGA:

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  I'm personally a fan of the ultragels and balm.

Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality PCR hemp. All their products are THC free, with the highest bioavailability of any CBD because it’s water-soluble CBD. And they have a no-risk, 60-day, money-back guarantee.  It's easy order online and delivered right to your door.

Ultra Gels are on sale right now for $39.99 for your first bottle with a subscription using the code ultragel-sub07. Then, each month Venga will send you a new bottle for only $72.25 (15% off our current sale price!).

Just use coupon code ultragel-sub07 at checkout to get the first month’s supply for only $39.99!

You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com. 

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

Interview :

We mentioned that Siri Lindley was World Cup Series winner in 2001 and 2002.  One of the winningest triathletes in triathlon history.  She has also coached athletes to Olympic Medals: 2004: Silver and Bronze. Athens Olympic Games.  She has also coached athletes to 5 Ironman World Championship Titles.

New Sponsor - Buddy Insurance.

I used Buddy on Tuesday on my ride from Morrison to Squaw Pass and back. 

Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor life. Have you ever been out for a ride or a run and felt vulnerable? Or accepting a dare to do expert only terrain while skiing? You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.

Endurance News:

2021 IRONMAN Tulsa Registration NOW OPEN

https://www.criterium-du-dauphine.fr/en/rankings

What's New in the 303:

550 Mile Bikepacking on Colorado Trail–Go Sasha Underwood!

August 6th, Littleton: Sasha Underwood started her solo bike journey today and is planning to ride the Colorado Trail in ten days. That’s over 50 miles of single track, hike-a-bike, not easy riding every day. All of that while carrying everything she needs; clothes, food, tent, sleeping bag, tools, stove, hydration supplies, and a lot of mental toughness and grit! She did mail ahead some food to a couple of towns along the way but otherwise is self supported.

 

Local Racing

Harvest Moon and Oktoberfest Triathlons

We spoke last week about Without Limits Productions resuming Thursday night Stroke & Strides, which offered a glimmer of hope for our final two September triathlons.  Stroke & Stride was only able to resume under Phase II “Safer at Home”, and for the Harvest Moon and Oktoberfest Triathlons to safely take place, we needed Boulder County to apply for Phase III “Protect our Neighbors”.  At this current time, Boulder County still does not qualify to apply for Phase III. 

Lookout Mountain Triathlon 2020

Since early March, your never-ending support drove our team as we worked alongside all permitting and health departments for solutions and options.  I’m sorry the outcome wasn’t what we all hoped for or ever could have imagined six months ago, but our work doesn’t stop here.  We’ll continue to deliver three more safe and responsible Stroke & Stride events (August 13th, 20th, and 27th), while also getting an early start to make 2021 the most special season yet. 

Karen Hornbostel Memorial Time Trial Series

It has been a long road, but we have received our Special Activities Permit from Cherry Creek State Park! Our new dates are September 9, 16, 23, 30, October 7, 14, 21.

Due to the sun setting earlier late in the season all start times have been moved up by one half hour, with the first racer starting at 4:00 PM.

Video of the Week:

Olympic Gold Medalist Katie Ledecky Swimming with Cup of Chocolate Milk on her Head

Upcoming Interviews:

8/27 Dave Scott uses every single workout to assess your body's performance capacity and predict why you could do in a race of a particular distance on that day.  Talk about how routine practice helps dial it in for different disciplines.

8/28 Siri Lindley who was on the UCAN coaches panel and had a good perspective on COVID - "We've been a gift.  Not training balls out is going to take discipline. Reframe as an opportunity to strengthen the parts of our life that needed work and bring us into our racing season when it comes."

Closing:

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

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

Aug 8, 2020

Today's feature interview is with Dave Hagen, an alum of Fort Lewis College ('04), has led the FLC Cycling Team as the Director since 2004. Prior to that, he was a professional on the Yeti mountain biking team from 1991-93.  The FLC Cycling program has become one of the top, if not the best, cycling programs in the nation. Since 1994, the program has recorded 23 National Championships and compete in the USA Cycling Varsity Division 1. The team competes in five disciplines throughout the course of the year: track, mountain biking, cyclocross, BMX and road.

Sponsor VENGA:

Thanks to Venga CBD for helping make the show possible and sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reducing inflammation and anxiety. 

 

Whatever your sport, you ask your body to do more and perform at a higher level than 99% of the people on the planet! And it pays because endurance athletes are some of the healthiest people in the world.  As we age it gets harder to bounce back, maintain the miles, hours & laps. CBD (cannabidiol) is an all-natural remedy that targets your pain, inflammation and so much more.

Ultra Gels are on sale right now for $39.99 for your first bottle with a subscription using the code ultragel-sub07. Then, each month Venga will send you a new bottle for only $72.25 (15% off our current sale price!).

Just use coupon code ultragel-sub07 at checkout to get the first month’s supply for only $39.99!

You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com. 

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

Sponsor UCAN:

Five Tips for New Cyclists on the UCAN Blog

I had an epiphany.  When I eat or drink UCAN, my stomach not only feels good and comfortable.  It finally hit me, it's the same feeling I get from comfort food.  A lot of comfort foods are starchy.  UCAN is comfort food for your training and racing. 

This week UCAN is featuring their ENERGY blends with SuperStarch.  I've been a fan of the CITRUS ORANGE and now the LEMON.  I took a full shaker bottle with 2+ scoops of UCAN and a UCAN COFFEE ENERGY BAR and I was good to go on my Mt Bierstadt 14er Sunday.

UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training to fuel the healthy way and recover quickly! Use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/   

 

Interview with Dave Hagen:

Dave Hagen, the Director and Head Coach of the Fort Lewis College Cycling Team. FLC Cycling has been a premier collegiate cycling program since 1994, and has won 22 FLC Cycling Team National Titles and 4 team omnium national championships. We are going to talk about David's athletic and coaching career, the world of collegiate cycling and path to pro, building and maintaining a strong cycling program, his coaching philosophy, the challenges and rewards of coaching the FLC team.  Let's get into the interview with Dave Hagen!

Follow Fort Lewis Cycling:

FLC website - https://www.fortlewis.edu/life-at-flc/clubs-organizations/cycling-team/cycling-home

Instagram - https://www.instagram.com/flccycling/

Twitter - https://twitter.com/FLCCYCLING

Facebook - https://www.facebook.com/FLCCyclingTeam

 

New Sponsor - Buddy Insurance.

I used Buddy on Tuesday on my ride from Morrison to Squaw Pass and back. 

Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor life. Have you ever been out for a ride or a run and felt vulnerable? Or accepting a dare to do expert only terrain while skiing? You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.

 

Endurance News:

Triathlete Magazine Tri Bike Review

Ironman Announces Taupo as Host of 2022 Ironman 70.3 World Championship

Ironman today announced that Taupo, New Zealand will host the 2022 Ironman 70.3 World Championships on Dec. 10-11, 2022. Taupo was slated to host the 2020 Ironman 70.3 World Championship on Nov. 28-29, but that race was postponed and then canceled due to the COVID-19 pandemic.

“While it was disappointing to have to cancel the 2020 edition of the Ironman 70.3 World Championship it’s great news for our athletes around the world, those in New Zealand, and the wider Taupo community, that we’ve been able to secure this magical location for a world championship event in 2022,” said Andrew Messick, President & CEO of the Ironman Group in a press release. “Taupo is an iconic Ironman destination and we look forward to having the best triathletes in the world head to New Zealand for what will be a week-long celebration of triathlon.”

The 2021 70.3 World Championships will take place on Sept. 17 and 18 in St. George, Utah. Ironman says that the previously announced 2022 finalist cities of Klagenfurt, Austria and Lahti, Finland will now carry forward to 2023 with an announcement of the selected destination to come.

 

Help Support Team USA Athletes via the Giving Games

The postponement of the Tokyo Olympic Games has impacted many American triathletes and paratriathletes. USA Triathon has teamed up with several U.S. Olympic and Paralympic National Governing Bodies (NGBs) to launch the Giving Games, an effort to support and sustain U.S. sport organizations and their athletes on their journey to the postponed Tokyo Olympic and Paralymic Games in 2021.

Between July 24th and August 9th (the original dates of the Tokyo 2020 Games), the USA Triathlon Foundation is conducting a direct fundraising campaign, asking for your support to fund our athletes and their mission to transform lives though sport by providing resources to swim, bike, and run for all.

“The COVID-19 pandemic forced the elite domestic and International Triathlon Union (ITU) racing seasons to be put on pause, removing many U.S. triathletes’ sole source of income via prize money and sponsor incentives,” said David Deschenes, USA Triathlon Foundation Executive Director. “The postponement of the Tokyo Games adds another year of costs for athletes including travel, coaching expenses, training facilities and equipment. USA Triathlon is proud to take part in Giving Games, providing a unique opportunity for Olympic and Paralympic fans across the country to give back to the athletes who will inspire them next year in Tokyo.”

 

What's New in the 303:

550 Mile Bikepacking on Colorado Trail–Go Sasha Underwood!

August 6th, Littleton: Sasha Underwood started her solo bike journey today and is planning to ride the Colorado Trail in ten days. That’s over 50 miles of single track, hike-a-bike, not easy riding every day. All of that while carrying everything she needs; clothes, food, tent, sleeping bag, tools, stove, hydration supplies, and a lot of mental toughness and grit! She did mail ahead some food to a couple of towns along the way but otherwise is self supported.

Sasha has been working for weeks to figure it out. She has a detailed guide book that shows all possible water sources, detailed terrain profiles and shows her how to get around several wilderness areas that don’t allow cyclist. That is why it’s 550 miles, one detour adds about 70 miles near Kenosha Pass and there are a few others.

Sasha has completed Ironman’s, guided visual impaired athletes and completed no shortage of amazing things. But the mental toughness required for this journey is unparalleled.

 

Chatfield 70.3 Athlete Guide

With all of my athlete's races being cancelled (the most recent being last week's IM Boulder 70.3), I decided to design our own makeup Boulder 70.3 (Highlands Ranch style).  I've called it CHATFIELD 70.3 and designed a course that is contained within Chatfield.

The Gravel Pond is 900 meters from one end to the other, and 1800 round trip.  1.2 miles is 1931, so 1800 is going to be pretty close. 

I rode from the Santa Fe side of Chatfield to Titan Rd - the new road that winds it's way though newly paved roundabouts.  It's 10 miles from one end to the other.   2.75 laps is 56 miles of smooth road and traffic with a max speed of 35 and no real intersection other than the roundabouts

The run course is inspired by the IRONMAN BOULDER RUN Flux Capacitor and Back to the Future and has 3 out and backs (or  fingers) from the Transition Area.  From T2 athletes head east on "the Queen K" of Chatfield (Chatfield State Park Rd} to the Model Air Field Rd at 3 miles and turnaround heading back toward the Transition Area.  That part of the course is black pavement, exposed and goes out to an airport.  On the second out/back, athletes will continue west and then north on the sidewalk path to the south edge of the Swim Beach Parking and turn around at 8.25 miles and return to the Aid Station at 10 miles.  On the final out/back athletes head out of the transition area south on the dirt road adjacent to the Gravel Pond on go to 11.5 miles and turnaround back to the Finish Line at 13.1 miles.. 

 

Video of the Week:

6% Faster In 6 Weeks | Ironman Triathlete Swim Analysis

 

Upcoming Interviews:

Dave Scott to join our list of Mt Rushmore of IRONMAN interviews.

Closing:

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

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

 

Jul 31, 2020

He was named Triathlete of the Year six times by Triathlete magazine, and in 1997 Outside magazine dubbed him The World's Fittest Man. Inducted into the Ironman Triathlon Hall of Fame in 1997. He has also been inducted into the USAT Hall of Fame and the ITU Hall of Fame. He was named by ESPN as "The Greatest Endurance Athlete of All Time." He's quoted as saying “The only bad race is one you don’t learn something from.”  Our guest today is of course Mark "the Grip" Allen.

Also in Today's Show:

  • Feature Interviews
  • Endurance News -
  • What's New in the 303 -
  • Video of the week

 

Interview with Grip:

Mark “The Grip” Allen (born January 12, 1958) was voted in an ESPN poll as the “Greatest Endurance Athlete Of All Time.” Mark is a six-time winner of the IRONMAN® World Championship, the winner of the inaugural ITU Triathlon World Championship, a ten time undefeated winner of the Nice International Triathlon, and the the holder of one of the longest records in endurance sports with his 2:40:04 marathon split set in 1989. That record stood for 27 years.

Mark is also the holder of a record 21 straight wins at every multi-sport distance and discipline that lasted over two seasons starting at the end of 1988 and continuing through the end of 1990. He resides in Santa Cruz, California and is the founder of Mark Allen Coaching. Mark’s passion is coaching athletes at all levels of the sport.

 

Sponsor - Buddy Insurance.

Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor life. Have you ever been out for a ride or a run and felt vulnerable? Or accepting a dare to do expert only terrain while skiing? You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.

Endurance News:

Garmin services and production go down after ransomware attack

Garmin is reporting that its systems are back up and running, though there may continue to be some issues as data is being processed. The company also reported it had “no indication that any customer data, including payment information from Garmin Pay, was accessed, lost or stolen” during the cyberattack that took down their systems.

Hoka Continues to Be Deckers’ Rising Star as COVID-19 Becomes a Boon to Sales

Hoka One One continues to power parent Deckers Brands.

Sales at the running shoe brand rose 37.1% to $109 million in the first quarter — as novice runners and elite athletes alike increasingly turned to the outdoors for leisure exercise amid lockdowns — making it the only banner in the Goleta, Calif.-based corporation’s roster to record an increase in sales for the three months ended June 3.

Today, Deckers announced a loss per share of 28 cents, compared with last year’s loss of 67 cents. Sales, on the other hand, improved 2.3% to $283.2 million. Market watchers had anticipated an adjusted loss of $1.11 per share and revenues of $257.84 million.

 

What's New in the 303:

Without Limits Productions Stroke N Stride first event was last night.

 

Corporate Fitness Challenge with Virgin Pulse

This past Monday our company started our Corporate Fitness Competition.  Teams of 5 register on this website to compete against teams of 5 throughout the company.  There are 91 teams.  The winning team is the one with the most cumulative steps over 6 weeks.  They have a conversion that takes how many minutes and the intensity of an activity and converts it to steps. For example, 1 minute of Body Building translates to 118 steps.  Cycling for 1 minute at 10-13 mph is 157 steps.  Cycling for 1 minute at 20+mph is 315 step.  A 10 mile run is about 17K steps.  The have a cap of 30K per day.  So the most a team can get each day is 150K/day.  I've done 30K per day for 4 days.  I have to keep this up for 5 1/2 more weeks.

I did a conversion on an IRONMAN of 1:10 swim, 5:45 bike and a 4:30 marathon.  About an 11:30 Ironman.

Swim 14700

Bike 108000

Run 53000

Total of 175,000 steps

 

Video of the Week:

Best two Ironman moments.1989 Dave Scott and Mark Allen and 2010 McCormack and Raeler

Ironwar - 1989 Dave Scott v Mark Allen (Full Movie).m4v


Closing:

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

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

Jul 25, 2020

By now you have probably heard that the 2020 Ironman World Championship that was originally rescheduled from October 2020 to February 2021 has now been cancelled.  I have been thinking about how much I am going to miss going there with Bill and Khem and the 303 team.  I'm going to miss seeing and being in the presence of the heroes and legends of the sport.  Some of you are going to miss racing in February.

One of my favorite memories of my visits was the first time when Bill and I sat at Huggo's watching the Bob Babbitt show and the plan was to interview Mike Reilly after he (Mike) was finished with his interview with Bob.  We also asked Bob to sit down with us and talk about the history of Ironman. 

Also in Today's Show:

  • Feature Interviews
  • Endurance News - Kona and STRAVA ransomware outage
  • What's New in the 303 - TTSC, Epic Tri
  • Video of the week

 

Announcements:

  • We have a new 303 Site sponsor - Buddy Insurance - more on that later
  • Please subscribe to 303 Endurance on the website on the podcast

 

Sponsor UCAN:

I got my new UCAN Hydrate formula and this time I'm trying the Orange Citrus.  When we had Matt Bach on for an interview, he told us there were a couple of flavors that had a lower flavor profile and Orange Citrus was one.  The reason that's important to me is that I have a high sweat rate and a high-average sodium content.  I like to double up on the sodium in the bottle without making the flavor overwhelming.  I need to order another tub of the Orange Energy formula.

 

UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training to fuel the healthy way and recover quickly! Use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/   

 

Interview with Bob and Mike:

[Insert Bob Babbitt and Mike Reilly Interviews]

 

New Sponsor - Buddy Insurance.

Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor life.  Have you ever been out for a ride or a run and felt vulnerable.  Or having accepting a dare to do expert only terrain while skiing.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  We have Jay Paul with us for a short discussion on what it's all about.  Let's chat with Jay Paul, one of the founders of Buddy Insurance.

 

Endurance News:

Ironman World Championships Cancelled, Hope to Hold in Fall 2021

TAMPA, Fla. (July 21, 2020) – IRONMAN today announced that, due to the continued impact of the COVID-19 global pandemic, the 2020 editions of the IRONMAN® World Championship and IRONMAN®70.3® World Championship have been cancelled. The IRONMAN World Championship will return to Kailua-Kona, Hawai`i on October 9, 2021 and the IRONMAN 70.3 World Championship will return on September 17 and 18, 2021 and take place in St. George, Utah, United States. IRONMAN is working to secure Taupō, New Zealand as the host destination for the 2022 IRONMAN 70.3 World Championship.

 

“It is with a heavy heart that we have made the decision to cancel the 2020 editions of the IRONMAN World Championship and IRONMAN 70.3 World Championship. While we were hopeful that we could welcome our athletes, their families, and supporters to these events in early 2021, the continued impact of the pandemic makes this impossible. It is tough to make this decision in July, but it will provide the necessary clarity for our athletes, host cities and partners,” said Andrew Messick, President & Chief Executive Officer for The IRONMAN Group. “It is disappointing not to be able to provide our racing community with the opportunity to compete in the IRONMAN World Championship for the first time in our 43 year history and our IRONMAN 70.3 World Championship for the first time since inception in 2006. We will endure, however, and look forward to the day when we will again assemble the greatest professional and age-group triathletes in the world and crown world champions.”

Athletes who qualified for the 2020 editions of the IRONMAN World Championship and IRONMAN 70.3 World Championship event will be contacted directly. They will have the opportunity to race in the 2021 or 2022 editions of the respective World Championships.

 

Garmin services and production go down after ransomware attack

Smartwatch and wearables maker Garmin has shut down several of its services on July 23 to deal with a ransomware attack that has encrypted its internal network and some production systems.  The company is currently planning a multi-day maintenance window to deal with the attack's aftermath, which includes shutting down its official website, the Garmin Connect user data-syncing service, Garmin's aviation database services, and even some production lines in Asia. In messages shared on its website and Twitter, Garmin said the same outage also impacted its call centers, leaving the company in the situation of being unable to answer calls, emails, and online chats sent by users. The incident didn't go unnoticed and has caused lots of headaches for the company's customers, most of which rely on the Garmin Connect service to sync data about runs and bike rides to Garmin's servers, all of which went down on Thursday.

 

 

What's New in the 303:

State Time Trial, A Hot, Good and Safe Turnout

The athletes at the Colorado State Time Trial Championship endured a hot, fierce wind leaving from Keenesburg and completing either a 10k, 20k or 40k course. 255 athletes spread over many categories of ages including para categories and non-TT bikes competed on Saturday. Many triathletes attended as well and took advantage of a special invitation from the Bicycle Racing Association of Colorado (BRAC).  Results.

 

Ft. Collins Epic Warrior Triathlon, First Front Range Triathlon Went Well

About 150 athletes participated in the past weekends, Epic Warrior triathlon in Ft. Collins. Complete with small wave starts in the pool as athletes lined up in social distant cues and finishing with athletes waiting in spaced out lines for freshly made vegan hotcakes and hash, the Epic Warrior triathlon seemingly was a huge success. And a welcome chance to re-connect with the triathlon community in a safe and responsible way.  Of note, the transition area looked a lot different than normal with half the bikes per bike rack, port-o-potties spread out differently and athletes wore masks setting up their transition spot and waiting in spaced out lines to enter the pool for their wave start. Each wave was fairly small and athletes entered the water about 10 seconds apart to minimize being near each other. As one group would get about halfway into their swim, the next wave would be brought in and cued up.

 

Video of the Week:

We Need To Talk About WTF Ironman is Doing

Buddy

 

Upcoming Interviews:

Mark Allen to talk to us about the advice he's giving his athletes during COVID, how to use virtual racing, but not overdo it, and more.

Closing:

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

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

Jul 18, 2020

Last week we mentioned in the 303 news that USA Triathlon, along with the University of Denver announced that they will add women’s triathlon to its varsity sport offerings. The school is the 37th in the nation, the second in Colorado and the ninth at the NCAA Division I level to add the sport. Today we have the newly minted head coach of the DU Tri Team, Barbara Perkins.

Also in Today's Show:

  • Interview with Barbara Perkins
  • Endurance News
  • What's New in the 303
  • Videos of the week

Announcements:

  • We are now on Spotify
  • Please subscribe to 303 Endurance

 

Sponsor UCAN:

I got my new UCAN Hydrate formula and this time I'm trying the Orange Citrus.  When we had Matt Bach on for an interview, he told us there were a couple of flavors that had a lower flavor profile and Orange Citrus was one.  The reason that's important to me is that I have a high sweat rate and a high-average sodium content.  I like to double up on the sodium in the bottle without making the flavor overwhelming.  I need to order another tub of the Orange Energy formula.

UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training to fuel the healthy way and recover quickly! Use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/   

 

Interview with Barbara Perkins:

In 2019, Barbara was the first female to cross the finish line at Ironman Santa Rosa. She punched her ticket to Kona for the second time. In 2019, Barbara came in 5th at Galveston 70.3, 4th at Boulder 70.3, as well as competing in both the 70.3 World Championships and the Ironman World Championships. In 2018, Barbara finished 2nd at Eagleman 70.3, 10th at Coeur d’Alene 70.3, and 8th at Indian Wells 70.3. During the 2017 season, Barbara completed her first Ironman World Championship and finished 21st in her age group. In 2017, finished 4th overall amateur female at Steelhead 70.3 and 2nd Age in her group. At Ironman Louisville 2016, she won her age group and secured her first Kona Qualification. Barbara has qualified for the 70.3 World Championships for 6 consecutive years in a row. She has represented the USA at ITU Olympic Distance World Championships in 2015.  Barbara registered her first age group win at IM New Orleans 70.3 in 2015. She finished 4th at her first Ironman in Lake Tahoe, 9th at Ironman New Zealand and 8th at Ironman Texas. She has also been a USAT All-American and a Gold Ironman All-World Gold athlete multiple times.

 

Endurance News:

PROFESSIONAL TRIATHLETES ORGANISATION ANNOUNCES APPOINTMENT OF CHRIS KERMODE AS VICE CHAIRMAN

The Professional Triathletes Organisation today announced that it has appointed Chris Kermode as its Vice Chairman and member of the Board of Directors. Chris started his career as a journeyman tennis professional from 1985-1988, after which he held a number of leadership positions in tennis. From 2013-2019, Chris served as Executive Chairman and President of the Association of Tennis Professionals. As the head of the ATP, Chris was responsible for promoting global tennis to the next generation of fans and attracting new audiences with innovative broadcasts and formats.

Charles Adamo, Executive Chairman of the PTO commented, “We are very fortunate to have Chris come on board as Vice Chairman of the PTO. From his start as a professional player, Chris has experienced the formation of the ATP Tour in 1988, when tennis professionals sought to have a greater say in the growth and direction of their sport--the position professional triathlon finds itself in today. Chris rose to lead the ATP and helped fuel unprecedented growth in prize money and revenues in professional tennis. We are privileged he has agreed to devote his talents and experience to triathlon and the PTO."

 

IRONMAN Chattanooga 70.3 has been cancelled. 

Sam Long IG Post Thursday - IM & 70.3 Chattanooga got canceled. While I was partly expecting it and it's the right call that doesn't mean it doesn't suck on an individual level. I know a lot of us have dealt with races being cancelled. This is how I feel:

I feel like a great opportunity and something I was absolutely looking forward to has been stolen.

I feel like I've let my hopes up only to let them get torn down over & over.

I woke up and just wanted to give up...

BUT THEN I slapped my sorry a$$ into gear and realized it's not the end of the world:

We can still enjoy our training, work on fitness goals, and importantly, find fun and community with the individuals in our sport. We can become greater through the hardship. It's ok to have crap days but remember the words of Rocky

"It ain't about how hard you can hit. It's about how hard you can get hit and keep moving forward."

 

What's New in the 303:

Sam Long Registered for BRAC Invites Triathletes to  State Time Trial Championships

The Bicycle Racing Association of Colorado (BRAC) is inviting Triathletes, multisport athletes, and unlicensed cyclists to attend the State Time Trial Championships in Keenesburg, CO on Saturday, July 18th. Depending on age and ability level, there are races of 10, 20, or 40 Km. Riders start at 1-minute intervals and race the “race of truth.” All care is being taken to follow the Public Health Orders for social distancing at outdoor events.

 

The EPIC MINI Triathlon

It's on.  The first tri of the season.

 

Corporate Fitness Challenge with Virgin Pulse

This past Monday our company started our Corporate Fitness Competition.  Teams of 5 register on this website to compete against teams of 5 throughout the company.  There are 91 teams.  The winning team is the one with the most cumulative steps over 6 weeks.  You simply link your device to the app.  The app uses your iphone steps or your device steps, whichever is higher each day.  You can also add activities like swimming, biking, or nearly any activity.  They have a conversion that takes how many minutes and the intensity of an activity and converts it to steps. For example, 1 minute of Body Building translates to 118 steps.  Cycling for 1 minute at 10-13 mph is 157 steps.  Cycling for 1 minute at 20+mph is 315 step.  A 10 mile run is about 17K steps.  The have a cap of 30K per day.  So the most a team can get each day is 150K/day.  I've done 30K per day for 4 days.  I have to keep this up for 5 1/2 more weeks.

 

Video of the Week:

Garage Talk #13: Maxx Chance

 

Upcoming Interviews:

Mark Allen to talk to us about the advice he's giving his athletes during COVID, how to use virtual racing, but not overdo it, and more.

Closing:

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

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

Jul 11, 2020

We have an amazing legend of triathlon Karen Smyers with us today.  You may recall that last week we talked a bit about the UCAN coaches round table with triathlon Karen Smyers among other legendary triathletes and coaches.  In the peak of her career she had a range of talent that allowed her to win the Ironman World Championship, the ITU World Championship, the Pan American Games and the US Pro Championship.  We've got Hall of Famer Karen Smyers as our guest today.

Also in Today's Show:

  • Interview with Karen Smyers
  • Endurance News - IM Louisville cancelled. Is Chatty next?
  • What's New in the 303 - DU Tri goes NCAA, State Time Trial open for unlicensed cyclists and Pikes Peak
  • Videos of the week

Sponsor VENGA:

Thanks to Venga CBD for helping make the show possible and sponsoring today's show. Venga CBD is designed specifically to help athletes perform their best. Venga is a premium CBD that will improve your athletic performance by helping reducing inflammation and anxiety. 

 

I received my "Train Longer" Ultra Gels this week and noticed an immediate difference.  They also included a sample pack of the new Venga Energy drink.  It came in a 5 pack box of single serve packets.  Each packet is mixed with 12-24 oz of water and has 12.5mg of CBD and 75mg of caffeine.  It has potassium, amino acids, and a bunch of vitamins.  I tried it on a run yesterday and felt great. 

 

And they have a no-risk, 60-day, money-back guarantee.  It's easy order online and delivered right to your door.

Venga CBD really has helped me perform my best and it can help you too. Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

Announcements:

  • We are now on Spotify
  • Please subscribe to 303 Endurance

 

Sponsor UCAN:

We put UCAN to the test this past weekend with a 2:45, 6,772 foot climb up Pikes Peak.  I mixed 3 bottles with 2 scoops of UCAN Orange Energy SuperStarch.  I drank one (with some crushed ice) on the drive to Manitou Springs.  The other two were on board in my UCAN water bottles.  I had a 3rd insulated bottle with UCAN Hydration Lemon Lime.  That took us from 7,800 to 11,000 feet in 11 miles where we stop at brake check to refill bottles.Then you have 6 miles to gain another 3,000 feet.  There was a patch of 10-11% grade before and after the brake check station.

 

UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training to fuel the healthy way and recover quickly! Use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/   

 

Interview with Karen Smyers:

In the peak of her career she had a range of talent that allowed her to win the Ironman World Championship, the ITU World Championship, the Pan American Games and the US Pro Championship in a single year.  We were talking about how important these legends of our sport are, and how valuable their memories are and how fortunate we are to hear them tell the stories.  We are to get into a bunch of topics including some of here career highlights, the Collins Cub and her role as co-team captain with Mark Allen for Team America, her TED Talk and Wheels of Change and a 1500 miles STRAVA art message.


https://www.karensmyers.com/

https://wheelsofchange.us/index.html

  1. Go to Strava and join the Wheels of Change (invite a friend while you are there)
  2. Pick your route that you will do
  3. Complete a waiver and boom!

The Wheels of Change routes are available in the indoor cycling app ROUVY:

  • go to the ROUVY catalog of  virtual routes
  • click on the SEARCH tab
  • enter "wheelsofchange" in the Author search field and click the green "search" button

WHAT A giant ride to spell BLACK LIVES MATTER from New York to Maine and support the abolition of racism and the awakening of an anti-racist America.

WHEN Weekend of July 18th and 19th gives us two days to get it done and clean up any open segments. (Ride/walk any portion you choose – 1 block or 200 miles)

 

https://yougotchicked08.wordpress.com/about-me/

 

Endurance News:

IRONMAN Louisville triathlon, originally scheduled for October 11 cannot take place in  2020 and will not return in 2021. IRONMAN officials are working to determine options for possible future IRONMAN and IRONMAN 70.3 event locations in Kentucky.

 

IRONMAN Chattanooga 70.3 was rescheduled to August 23.  It is the next race on the IRONMAN calendar that has not been cancelled.

 

What's New in the 303:

https://303triathlon.com/university-of-denver-adds-womens-triathlon-to-varsity-sports/

USA Triathlon, along with Karlton Creech, University of Denver Vice Chancellor for Athletics, Recreation and Ritchie Center Operations, today announced that the University of Denver will add women’s triathlon to its varsity sport offerings. The school is the 37th in the nation, the second in Colorado and the ninth at the NCAA Division I level to add the sport.

 

BRAC Invites Triathletes to  State Time Trial Championships

The Bicycle Racing Association of Colorado (BRAC) is inviting Triathletes, multisport athletes, and unlicensed cyclists to attend the State Time Trial Championships in Keenesburg, CO on Saturday, July 18th. Depending on age and ability level, there are races of 10, 20, or 40 Km. Riders start at 1-minute intervals and race the “race of truth.” All care is being taken to follow the Public Health Orders for social distancing at outdoor events.

 

Pikes Peak Ride on the 4th

2017 - Bill and the DAC - 3:49 up/down 36.91 miles and 6,614 feet

2018 - Khem and I with Dave Deschenes - 3:39 up/down 36.91 and 6,667 feet

2020 - 2:46 up and :52 down - https://www.strava.com/activities/3713758498

 

The EPIC MINI Triathlon

Email this week that it's still on.

  • There are 8-10 minute blocks BEFORE the next group will start.
  •  Edora Pool Ice Center (EPIC)
  • SPECTATORS: spectators arriving after 6:45am on Saturday will be turned around

or delayed and unable to get in for the parking areas

  • SPECTATORS ARE CURRENTLY NOT ALLOWED IN THE POOL AREA: For gathering size control and this event to

take place we are planning to live stream as much as possible. This means we will be including live streaming

coverage for the swim course via the link below.

 

Video of the Week:

https://www.karensmyers.com/videos/

A Champion's Toolbox:  Karen Smyers at TEDxBeaconStreet

 

Upcoming Interviews:

Barbara Perkins, the new head coach of the DU NCAA Triathlon Team.

Mark Allen to talk to us about the advice he's giving his athletes during COVID, how to use virtual racing, but not overdo it, and more.

Closing:

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

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

Jul 4, 2020

It's Independence Day weekend here in the USA and we are celebrating by riding America's Mountain "Pikes Peak" on the 244th anniversary - the 4th of July!

We hope you are getting out there this weekend and we have a special guest to educate us on recovery after whatever your big efforts you are planning to put in this weekend.  We've got Jay O'Hare from Venga CBD joining us to talk about CBD and how it naturally works with the body, but how to use it in training and recovery. 

Also in Today's Show:

  • Interview with Jay O'Hare
  • Endurance News - Return To Racing Tips and Self Supported Toolkit
  • What's New in the 303 - DIY Race Course, Pikes Peak Ride,
  • Videos of the week

Sponsor VENGA:

Thanks to Venga CBD for helping make the show possible and sponsoring today's show. Venga CBD is designed specifically to help athletes perform their best. Venga is a premium CBD that will improve your athletic performance by helping reducing inflammation and anxiety. 

I switched to Venga CBD, and I've been really happy with their products.  Venga CBD products are different than typical CBD products.  They are made for endurance athletes here in Colorado with the highest quality PCR hemp. All their products are THC free, with the highest bioavailability of any CBD because it’s water-soluble CBD. And they have a no-risk, 60-day, money-back guarantee.  It's easy order online and delivered right to your door.

Venga CBD really has helped me perform my best and it can help you too. You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

Announcements:

  • We are now on Spotify
  • Please subscribe to 303 Endurance

 

Sponsor UCAN:

UCAN keeps pumping out great educational content on the UCAN YouTube Channel.  In just the past few days they had a Coaches Round Table and Conquering the Pandemic

The Coaches Round Table was moderated by Dede Griesbauer.  The panel of coaches included:

Siri Lindley - athletes doing virtual races

Karen Smyers

Tekemia Dorsey thought Collegiate Nationals

Mark Allen - September forward.  Though Lubbock was still on.  Do something positive for yourself.

We are really going to put UCAN to the test this weekend, riding self-supported up and down Pikes Peak.  3.5 hour climb up and 1.5 hours down. 

UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training to fuel the healthy way and recover quickly! Use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/   

 

Interview with Jay O'Hare:

Jay O'Hare has spent his career combining technology & marketing to create innovative solutions & opportunities for clients and his companies.  His most recent projects is/are:

Venga Endurance (CEO) – We develop CBD products specifically for endurance athletes. All our formulas, products, and research help endurance athletes perform at their best, and crush their goals!

Click Medical  (CMO) – Brought modern technology to prosthetics. Launched in 32+ countries with millions in revenue.

Radiate Forum (Co-Founder) – 7-month program to help CEOs live better lives and become better leaders.

Ignite Steamboat (Co-Founder) – Connects forward-thinkers, tech junkies & entrepreneurs. Grown to 440+ members.

Ride 4 Yellow (Co-Founder) – Made a dent in the fight against cancer. 1st event raised $300,000+

Education Fund Board (Board VP) – Modernized the process for granting $3,000,000+ per year.

 

Endurance News:

Racing In A COVID World

We are so close to racing in a COVID world! Pools are beginning to open up. Gyms are doing the same. A few races are sticking to their calendar and are appearing to be a go in the next couple of months.

But just because I am saying “racing in a COVID world” it doesn’t mean that it’s going to be business as usual. Here are my coaching tips on what to do different in your training to be ready for a race experience that too will have a very different look and feel than in the past.

 

Ironman Return to Racing Guidelines and Self Reliance Tips

Ironman Return to Racing Guidelines

  • Enhanced Hygiene
  • Screening and Education
  • Density reduction
  • Touchpoint Minimalization
  • Athlete Self-Reliance

 

Athlete Self Reliance Tips

The following tips focus on the IRONMAN athlete’s ability to be self-reliant on race days. These are skills every athlete should possess to assure their personal safety while training and their ultimate success on race day. Practice these skills today and repeatedly as you prepare for your event.

 

IN-TRAINING

BUILD SELF-RELIANCE AS YOU DEVELOP YOUR FITNESS

How do you carry nutrition? Your long training day prep should always include the tools you will use on race day. Practice using a hydration pack or race vest on long bike and/or run days. This will limit your need to utilize each aid station out on course and give you the ability to move through the course more efficiently. Make sure you have also practiced your nutrition plan during your long training rides/ runs so you have your it dialed-in for race day.

 

 

What's New in the 303:

Pikes Peak Ride on the 4th

2017 - Bill and the DAC - 3:49 up/down 36.91 miles and 6,614 feet

2018 - Khem and I with Dave Deschenes - 3:39 up/down 36.91 and 6,667 feet

2020 - Estimate 2:10 up and 1:15 down - with a 10 minute buffer 3:35

 

The EPIC MINI Triathlon  Email this week that it's still on.

 

DIY Race Course was a hit

 

Video of the Week:

Triathlon Coaches' Roundtable

 

Closing:

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

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

Jun 27, 2020

It's National Triathlon Week and like so many other industries, the event and race industry has taken a huge hit.  As race directors and local governments try to find a way to hold events, USAT is behind the scenes providing resources and educational material to constituents to help them make informed decisions. Our feature interview this week is with Rocky Harris, CEO of USA Triathlon.

In Today's Show:

  • Interview with Rocky Harris
  • Endurance News - nyc marathon cancelled and Lubbock 70.3 cancelled
  • What's New in the 303 - Boulder 70.3 cancelled, CO>COVID a Success!
  • Videos of the week

 

Announcements:

  • We are now on Spotify
  • Please subscribe to 303 Endurance

 

Sponsor UCAN:

UCAN is celebrating National Triathlon Week with a number of events.  Check out the link in the show notes - https://ucan.co/national-triathlon-week/

Weekend Duathlon Challenge

June 27th-28th 

Complete the UCAN Duathlon Weekend Challenge for a chance to be entered into a raffle to win a Tim O’Donnell UCAN Bundle. Click HERE for more details.

 

Coach’s Roundtable

Monday, June 29th @ 8pm ET

Join in for a discussion about how these prestigious coaches are preparing their athletes for the new world we live in. What will racing look like? How should athletes adapt their training and mindset going into them? Given the lack of diversity in triathlon, are there things coaches are doing to change that? How is the coaching landscape changing? With such acclaimed and experienced coaches, this is sure to be an informative, fun, and engaging event.

UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training to fuel the healthy way and recover quickly! Use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/   

 

Interview with Rocky Harris:

As a lead in to our interview with Rocky, we want to start with the ride he participated in this past weekend.  Their journey began the evening of Friday, June 19th at 6:30pm MT, at the Utah-Colorado border just west of Grand Junction. Their goal, to complete a 483-mile relay ride across the state of Colorado while raising money for the USA Triathlon Foundation COVID-19 Relief Fund and the Care and Share Food Bank of Southern Colorado.  Over the course of 483 miles, the riders averaged 20 mph, climbed nearly 23,000 feet of elevation with their highest point at Monarch Pass at 11,312 feet of elevation. Just before 8:00pm and beating the sunset, all nine riders joined together for the final mile to the Kansas-Colorado state line.

Among the riders in this event was USA Triathlon CEO Rocky Harris.  We also saw that USA Triathlon Foundation Awards $110,000 in COVID-19 Relief Fund Grants.  With races trying to find a path to get back open, we were curious how USAT is playing a role in this process.  We were able to catch up with Rocky Harris himself. 

Post Interview discussion:

  • Appreciate the straight talk you get from Rocky
  • Like the information they are trying to convey to race directors, governing agencies and governments on the steps they are going to

 

 

Endurance News:

IRONMAN Lubbock 70.3 "Postponed"

We regret to announce that the 2020 Core Power IRONMAN 70.3 Lubbock triathlon cannot take place on June 28 due to the acceleration of COVID-19 infections in Texas. In accordance with our IRONMAN Safe Return to Racing protocol, the health and safety of our community is of utmost priority and in alignment with remarks made by Governor Abbott on Tuesday, June 23, it would not be responsible to host the event at this moment in time.

IRONMAN Group President and CEO Andrew Messick shared, “We are grateful to Mayor Pope of The City of Lubbock and his fine team of professionals, along with our long-time partners Mike and Marti Greer,  for their outstanding work to do everything possible to host this race. But ultimately the COVID-19 headwinds in Texas right now are just too strong for the race to happen. We look forward to when we can return to Lubbock.”

All registered athletes of the 2020 Core Power IRONMAN 70.3 Lubbock triathlon will be receiving an email with further information. If you have additional questions or do not receive the email with further information, please contact lubbock70.3@ironman.com. In what has been a continually evolving and challenging time globally, we recognize that the change at this late juncture will come as a disappointment but look forward to providing athletes with an exceptional race experience in the future.

Racing In A COVID World

We are so close to racing in a COVID world! Pools are beginning to open up. Gyms are doing the same. A few races are sticking to their calendar and are appearing to be a go in the next couple of months.

But just because I am saying “racing in a COVID world” it doesn’t mean that it’s going to be business as usual. Here are my coaching tips on what to do different in your training to be ready for a race experience that too will have a very different look and feel than in the past.

Let me start with the racing guidelines that are being put out by both USAT and by IRONMAN. Knowing what will likely be different at your races will help you craft your training to be ready for them.

 

What's New in the 303:

https://303triathlon.com/usa-triathlon-operation-cocovid-19-a-success/

USA Triathlon Operation CO>COVID-19 a Success!

Their journey began the evening of Friday, June 19th at 6:30pm MT, at the Utah-Colorado border just west of Grand Junction. Their goal, to complete a 483-mile relay ride across the state of Colorado while raising money for the USA Triathlon Foundation COVID-19 Relief Fund and the Care and Share Food Bank of Southern Colorado.

Over the course of 483 miles, the riders averaged 20 mph, climbed nearly 23,000 feet of elevation with their highest point at Monarch Pass at 11,312 feet of elevation. Just before 8:00pm and beating the sunset, all nine riders joined together for the final mile to the Kansas-Colorado state line.

The team had set a goal to raise $20,210 in reference to the postponed Tokyo Olympic and Paralympic Games, which will take place in 2021. At the time of their finish, $21,568 had been raised with donations still rolling in. Donations are still being accepted at usatriathlonfoundation.org.

 

The EPIC MINI Triathlon

We're signed up for the Epic Mini and it's potentially getting a brand change…The Epic Warrior Triathlon

We have a sweet new logo that will be on shirts, medals and social media soon enough. We also have a really great theme surrounding this event that might just remain a surprise until you pickup your swag bags & shirts

The name says it all! The “EPIC MINI” Triathlon. Taking place at a central venue located in Fort Collins Colorado, this race packs a punch of fun. Choose a sprint or supersprint distance course to race!  Fort Collins boasts some of the best local breweries around, bike friendly paths at every turn (the Spring Creek Trail is next to the run course) and a ton of activities all within minutes of iconic downtown – also known as “Old Town”. Don’t take our word for it – make a weekend out of this event and plan to get a little extra sight seeing done!

 

Video of the Week:

What The Heck?  Danny Macaskill rides the new Santa Cruz ebike

Building the Perfect Squirrel Proof Bird Feeder

 

Closing:

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

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

Jun 20, 2020

In the race limbo that we are living in these days, cyclists, runners and triathletes are all getting creative about how to stay motivated and engaged in their sport.  This week Bill's Strava-stalking pays off big with the notice of an epic 1 day ride by Clif Pro team cyclist Russell Finsterwald and Kalan Beisel. 

We caught up with Russell and Kalan to talk about their 240 mile and 20K of climbing in a single day's ride.  As it turns out, we aren't the only ones Strava-stalking.  I was on my Thursday run with my buddy Aaron Monroe and I started to tell him about these two guys who did a 240 mile single day ride - he replied "you interviewed Kalan Beisel?"  For those of you who live in the front-range of Colorado, you'll find this route absolutely fascinating (and mind boggling).  For those of you not in the area, don't worry, we've got a lot of interesting information that you can apply to your riding or perhaps inspire you do an epic ride where you live!

Thanks to last week's guest, 5x Ironman champ and Spartan Pro team member Heather Gollnick.  If you missed it, go back to episode #236 and hear about her crazy high racing volume and learn more about her role as head triathlon coach at Liberty University and IronEdge Coaching.  

In Today's Show:

  • Interview with Russell and Kalan
  • Endurance News - Peak Cancelled, USAT Foundation ride with Rocky Harris

Announcements:

  • We are now on Spotify
  • Please subscribe to 303 Endurance

Sponsor UCAN:

UCAN has kicked off our Father's Day Sale - 20% off all powders and bars - see below for the link and please share if you'd like.  Follow UCAN for all the great content too!  Last Tuesday they had a virtual event Tuesday 8pm ET with running legend, Ryan They also had their weekly Zwift Ride.

UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®.

 Use in your training to fuel the healthy way and recover quickly! Use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/   

 

Interview with Russell Finsterwald and Kalan Beisel:

Kalan's race resume includes:

  • 3x U.S. 24 Hour National Champion (4-man)
  • 2013 Rocky Mountain Endurance Series Champion
  • 1st place 2013 Gunnison Growler (course record)
  • 1st place 2014 Banana Belt (course record)
  • 1st place 2015 1/2 Gunnison Growler
  • 1st place 2015 Dawn til Dusk Duo 12 Hour Race (course record)
  • 1st place 2015 5-person Co-ed Duo 24 Hours in the Old Pueblo

Russell's resume includes:

  • 1 million feet of climbing in 2018
  • 5 x National champion

Sponsor VENGA:

VENGA Ultra Gels, gummies and the Recovery Balm use Nano Emulsion Technology to get up to 5x CBD in your Blood Stream.  It's 100% THC-Free, Works Fast and the Ultra Gels make sure you get a Precise dose.  Great reducing inflammation and helping you get great sleep.

“Venga!” is a Spanish for “Come on! go!

 

What's New in the 303:

Boulder Peak Cancelled

In the case of Boulder Peak, Boulder County is extending their restriction of 100 maximum gathering size through July, thereby forcing us to cancel the July 12th, Boulder Sports Chiropractic Boulder Peak Triathlon. Since 1991, the Boulder Peak Triathlon has experienced its ups and downs, but has always found a way to survive. This season will be no different. All registered athletes, and those who elected to transfer from the Colorado Triathlon, will be receiving an additional email with special instructions regarding their entry.

 

The EPIC MINI Triathlon

The name says it all! The “EPIC MINI” Triathlon. Taking place at a central venue located in Fort Collins Colorado, this race packs a punch of fun. Choose a sprint or supersprint distance course to race!

Fort Collins boasts some of the best local breweries around, bike friendly paths at every turn (the Spring Creek Trail is next to the run course) and a ton of activities all within minutes of iconic downtown – also known as “Old Town”. Don’t take our word for it – make a weekend out of this event and plan to get a little extra sight seeing done!

 

Lachlan Morton breaks Everesting record - from Cyclingtips.com

Lachlan Morton has set a new Everesting record in an official time of 7 hours, 32 minutes, and 54 seconds.  Morton took the record from pro mountain biker Keegan Swenson, who took it from Phil Gaimon with a time of seven hours, 40 minutes, and five seconds. Morton averaged 254 watts over the effort. His attempt took place on the backside of Rist Canyon, outside Fort Collins, Colorado. Morton completed 42 laps of the climb to reach the height of Mount Everest, 8,848m (29,029 feet). Each climb up took him roughly nine minutes.

Endurance News:

With dream deferred, Olympic hopefuls to bike across Colorado for charity

The postponement of the 2020 Tokyo Summer Olympics was a necessary, but frustrating blow to athletes around the world. But with the COVID-19 pandemic continuing to take lives and leave millions jobless, some Americans are using their free time for a good cause.  Nine U.S. Olympic and Paralympic triathlete hopefuls are biking 483 miles across the state of Colorado in just 24 hours to raise money for charity.

Named the "Operation CO>COVID," the team is hoping to raise more than $20,000 for the USA Triathlon Foundation COVID-19 Relief Fund and the Care and Share Food Bank for Southern Colorado.  "Instead of racing in Tokyo, we will be racing the sun to finish our ride before sundown and raising money to give back to the community for COVID-19 relief," triathlete and paralympic hopeful Melissa Stockwell said. "It's really just us wanting to give back. Just to help out a community that we're really passionate about."  The relay challenge will take place June 19, starting on the Utah-Colorado border heading east across the Rockies before ending in Kansas. The team will bike in groups of three, taking shifts while gaining a grueling 23,000 feet in elevation. Team USA did the math-- the bikers must maintain a average speed of 21 miles per hour to cross the state before a full day is up.

Athletes will be divided into three teams of three, with each person covering up to four different segments ranging from 3-15 miles at a time. The first riders will begin cycling from the Utah-Colorado state line in the evening (exact time TBD) on Friday, June 19, with a goal to be at the Colorado-Kansas state line 24 hours later on Saturday, June 20.

Toyota support vehicles will transport the rest of the athletes and their gear along the route, stopping to swap riders after each segment. The athletes must collectively maintain an average of 21 miles per hour in order to successfully cross the state within 24 hours.

The participating athletes include:

  • Kyle Coon, Tokyo Paralympic Hopeful
  • Hailey Danz, Rio 2016 Paralympic Silver Medalist and Tokyo Paralympic Hopeful
  • Kendall Gretsch, PyeongChang 2018 Paralympic Gold Medalist and Tokyo Paralympic Hopeful
  • Kevin McDowell, Tokyo Olympic Hopeful
  • Jack O'Neil, U.S. Paratriathlon Junior Development Team Member
  • Allysa Seely, Rio 2016 Paralympic Gold Medalist and Tokyo Paralympic Hopeful
  • Melissa Stockwell, Rio 2016 Paralympic Bronze Medalist and Tokyo Paralympic Hopeful, Team Toyota Athlete
  • Renée Tomlin, Tokyo Olympic Hopeful
  • Alex Libin, Elite Triathlete and Guide for Kyle Coon
  • Rocky Harris, USA Triathlon Chief Executive Officer

Video of the Week:

2019 USA Cycling Russell Finsterwald Marathon National Champion

 

Upcoming Interviews:

Rocky Harris, CEO of USA Triathlon, will join us to talk about the bike across Colorado and updates on USAT.

Closing:

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

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

Jun 13, 2020

We've got 5x Ironman champ and Spartan Pro team member Heather Gollnick.  She's the head coach at Liberty University and she and her husband have their own coaching business IronEdge Coaching.  

Thanks to last week's guest, Erin Carson of Rally Sports and ECFIT.

In Today's Show:

  • Interview with Heather Gollnick
  • Endurance News - Ironman Return To Racing Steps
  • What's New in the 303 - What's the status with local races, Colorado Classic and more.

 

Sponsor UCAN:

Bill, did you get your UCAN Starter Pack yet?  I've been going through it myself.  Really loving drinking a bottle prior to a long run and then just carrying the hydration formula with extra salts.

 

UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®.  Use in your training to fuel the healthy way and recover quickly! Use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/   

 

Interview with Heather Gollnick:

Heather Gollnick was at the top of her triathlon career about the time I was discovering triathlon.  She raced a ton as a pro triathlete and races a ton more as a OCR Spartan pro.  As you'll hear she loves to train as well.  As we mentioned in the intro that she is head triathlon coach at Liberty University and co-owner of IronEdge Coaching.  Let's chat with Heather Gollnick.

 

Post interview discussion.

  • I do remember seeing video of Heather doing a cartwheel
  • We didn't get into it but I read an interview with Heather where she talks about her daughter [Jordon], born with cerebral palsy, and was told by doctors that she would would never walk. She walks with a cane now.  I also read that in her first Ironman in Madison WI she didn't think she could even start the run.  She saw Jordon and it hit her that Jordon would want that opportunity to run, so Heather ran for her daughter.  She said "I think of Jordan every time I'm in a race and I want to stop or slow down.''

 

Sponsor VENGA:

Thanks to Jay O'Hare at VENGA for the introduction to Heather.  We didn’t discuss VENGA as much as I was hoping to.  We've both been trying the Ultra Gels and the Recovery Balm.  There big thing is the Nano Emulsion Technology which makes it water soluble, getting up to 5x CBD in your Blood Stream.  It's 100% THC-Free, Works Fast and the Ultra Gels make sure you get a Precise dose.  Great reducing inflammation and helping you get great sleep.

 

“Venga!” is a Spanish for “Come on! go!

Endurance News:

 

Ironman Lubbock 70.3 is on.  Check out the Athlete Guide as a template for future races.

https://ironmanlubbock.com/assets/images/2020-guide.pdf 

 

IRONMAN Return To Racing https://www.facebook.com/IRONMANtri/

  • Health screening which includes questionnaire and touchless temperature check
  • physical distancing markers
  • Designated check-in times
  • Athlete briefings virtual
  • Reduced touchpoints (bikes per rack, recommended self support,
  • Swim start (pulsed, smaller waves, wider entrance points)
  • More space
  • Shade tents instead of change tents
  • Athletes rack their own bikes
  • Number and location of aid stations.  More emphasis on special needs bags.
  • Volunteers to restock instead of serve
  • More physical space at the finish line
  • Individual race choices

 

What's New in the 303:

 

About Without Limits and Boulder Peak? https://www.withoutlimits.co/boulder-peak-triathlon-race-info

 

Eight U.S. Olympic and Paralympic triathlon hopefuls, along with USA Triathlon CEO Rocky Harris and one guide for a visually impaired athlete, who will be riding across the state of Colorado in a 24-hour relay on June 19-20 to raise funds for COVID-19 relief. The ride will cover 483 miles in total distance, gaining nearly 23,000 feet of elevation as it extends from the Utah-Colorado state line in Montrose, Colorado, to the Colorado-Kansas state line at U.S. 40 and CR 57 (near the town of Arapahoe, Colorado). The route travels from the Western Slope up into the Rocky Mountains, cresting Monarch Pass at 11,312 feet of elevation before descending into the Front Range via Colorado Springs and into the Eastern Plains.

 

A local news station in Colorado Springs put together this quick segment yesterday: https://www.kktv.com/content/sports/With-dream-deferred-Olympic-hopefuls-to-bike-across-Colorado-for-charity-571111931.html.

Boulder’s Dede Griesbauer and Kennett Peterson dominate the IRONMAN VR10 Pro Challenge Weekend

The 10th edition of the IRONMAN® VR™ Pro Challenge saw a United States sweep with Dede Griesbauer winning the women’s race and Kennett Peterson taking the top honors in the men’s race as eight top triathletes battled it out over the course of two days. Mixing up the format, athletes took on a 3 km run through the Eagle Trail in Boulder, Colorado before hopping on their trainers. From there, athletes began their 40 km bike ride in Gerry Boyle Park on a portion of the newly offered IRONMAN 70.3 Eagleman bike course, utilizing Official Virtual Cycling partner ROUVY’s augmented reality.

In the closely contested professional women’s race, Dede Griesbauer (USA) fought her way into the top spot with an impressive performance, finishing the 3 km run and 40 km bike in an overall time of 1:07:53, while Lindsey Jerdonek (USA) finished in second place with a combined time of 1:08:42. Danielle Mack (USA) took third position with a finishing time of 1:10:09 and Rachel Olson (USA) rounded out the group with a time of 1:11:19.

Colorado Classic Planning to Roll With “Made for TV” Model

Denver, CO (June 9, 2020) — In response to the ongoing COVID-19 pandemic, the Colorado Classic® presented by VF Corporation today released an initial statement sharing their intention to continue their August race with a revised format, a ‘Made for TV Streaming’ model.

With a new race model that limits the gathering of crowds and prioritizes the safety of riders, host communities and staff, the race organizers feel optimistic that America’s premier all-women’s professional road cycling race could successfully continue August 27-30, 2020 — pending the appropriate approvals from the State, county and city health departments.

Video of the Week:

Venga CBD Review 2020 - THC-Free CBD For Ultrarunners/Endurance Athletes

 

Closing:

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

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

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