We have a good old fashion coaching tips interview this week with Sansego coach Matt Smith.  Matt was on the deck at the Boulder camp during our pool sets this spring.  He gave tips from his observations on deck and also did some video analysis observations and recommendations.  I picked up a few tips from Matt that I incorporated into my training and believe those changes were part of what led to a 1.2 mile PR at Boulder 70.3 a few weeks ago.  We wanted to get him on the show and share his expertise with you and see if we can get you to your new swim PR.

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

Thanks to last week's guest, Richard Rozok - a repeat top 10 Norseman Xtreme Triathlon finisher.  If you didn't hear what makes Norseman so Xtreme and Richard's  extreme Czechoslovakian accent, go back and check out Episode #139.

Side note that I have some corrections to some information I've shared about iKOR to share in the post interview discussion.

Coach Matt Smith lives in Boulder with his wife Molly, who by the way are very nearly new parents.  Early congrats to them both.  As you'll hear, he and the Sansego team believe in helping athletes find their full potential.

Coaching Philosophy:

Mission:

To partner with goal oriented athletes to help them accomplish their goals by setting a realistic training plan that integrates with their life vs. dominating it.

Philosophical Statements:

1. Coaching is a co-active relationship between coach and the athlete, we know more together. Matt will work with the athlete to develop a race schedule and training plan that fits with their lifestyle and progresses with their ability level.
2. Matt sees his role is to show an athlete they can do more than they think they can. I will provide support and motivation to get them to stretch their limits, yet set realistic goals and benchmarks in the process.
3. Matt will strive to keep an athlete injury free. Plans are built with proper rest and recovery included. I listen to how athletes are feeling physically and mentally and adapt accordingly.
4. Direct communication is key. Matt will always respond to athletes in an honest, consistent, timely manner.
5. Multisport is a lifestyle. Matt models a healthy lifestyle and encourage athletes to think about training as a life long endeavor vs. a short term goal. The sport should be hard work, but fun at the same time.

• Matt and Sansego
• • Partnership with Max Testa Training in Park City Utah next spring;

• Colorado Classic
  • Quick recap of route and profile
  • The 303 Project, the team and Director Nicholas Graeff; driver Albert and mechanic Carson
  • Anatomy of the caravan
  • 303Cycling Facebook Live (Austin Stephens, Ken Gart, Lookout, Red Rocks)
  • Race and Team Communications - there are two radios in the car.  One is Race Radio, which is the Race Director communication to the Team Directors.  Race Radio is the first car behind the peloton and they communicate rider calls for water bottles, mechanicals and crashes.  The other radio is the Team Radio set to a different frequency.  All the riders and both cars have radios set to that frequency.  This is for the Team Director primarily to communicate to the riders.  If there's a split in the group, both cars talk to the riders in the group that they are covering.  The riders can also call to the cars.  Here's a quick 30 second sound bite.  The first thing you'll here is Race Radio talking about the upcoming Feed Zone.  The next you'll hear is some words of encouragement from Nicholas Graeff to a rider, and in another case to go to the medical car for assistance.  You'll also hear our car, Car 2 calling to Car 1.
• • Khem and Bill's coverage of Stage 2
  • Rich on Stage 3

• Leadville 100
• • Bill and the Todd Lytle team
• Quick update on iKOR
• • Recommended dose is 5 pumps twice per day
  • Generally CBD must have less than 3/10 of one percent THC; iKOR's standard is better and there's no detectable level
  • Ordered a bottle for my mom for her birthday and she's just starting to take it this weekend.  Great customer service and email status from iKOR when your order ships and when it's delivered.  I received a text from my mom when it arrived and at the same time I received an email from iKOR that it was delivered.  Pretty slick!

YouTube of the Week - Colorado Classic GoPro video of approaching the feed zone and screaming down High Grade

Upcoming MHE Interviews:

• Benji Marshall from Today's Plan.  We are going to go over the history, mission and core principles.  Plus we'll give an overview of the features, usability and licence options.
• Jim Vance - will join us soon to take the discussion of Today's Plan to the practical application as a coach or athlete and talk in greater detail about how it can make you more effective and efficient as a coach
• Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.

303Radio Interviews:

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

Just published on 303Radio

• Lance Panigutti on the Without Limits Cyclocross Series
• Beth James to talk about Team Liza and Ironman Wisconsin
• Lance Panigutti on Without Limits remaining 2018 triathlons -  Harvest Moon and Oktoberfest

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

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

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

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

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

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

This episode continues our coverage of some of the most epic races on the planet.  This week we have repeat top 10 Norseman Xtreme Triathlon finisher Richard Rozok.  Many of you will know what makes Norseman an "extreme" triathlon.  For those who don't or have never heard of Norseman, you are about to hear a story of an incredibly challenging iron distance race.  Norseman is a one of seven Xtri World Tour Xtreme triathlons. 

At the Sansego Camp this past May, Crowie asked all of the athletes to introduce themselves, their racing experience and race goals for the year.  Most of us were referring to 70.3 this and IM that - no big surprises.  There was one guy, with a great accent, who casually mentioned that he was planning to race Norseman.  There were a handful of us in the room that had audible reactions, including Crowie, Matt Smith and Franko Vatterott.

Today's interview is iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant, an effective anti-inflammatory and a powerful mood booster.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% of the regular price of $69.99 by using the code "endurance" at checkout.

Thanks to last week's guest, Don Reichelt who put his stamp in Badwater 135 history, finishing 3rd overall. We had a great chat about his training, strategy and how the race unfolded.  Badwater 135 sounds brutal with temperatures as high as 127 degrees.  If you missed it, go back and check out Episode #138.

Norseman - The start is 150km from Bergen and 322km from Oslo Airport in the Eidfjord. While the finish is 367km from Bergen and 230km from Oslo at the top of Mt. Gaustatoppen at 1850m. Total elevation gain during the 140.6 miles is 5235m (17175 ft).

Richard Rozok is a working age-grouper in Norway who competes at the elite level.  Having trained with him at the Sansego Boulder camp this past May, I can attest first hand to Richard's strength and speed at all disciplines.  I'm pleased to present…Richard Rozok.

• Richard Rozok and Norseman
• • https://nxtri.com/xtri-world-tour/
  • Lottery
  • Cutoffs (white v black shirts)
• Colorado Classic
• • https://www.coloradoclassic.com/2018-colorado-classic-mens-teams/
  • https://www.coloradoclassic.com/2018-colorado-classic-womens-teams/

• Leadville 100
• • https://www.athlinks.com/event/219291/results/Event/680196/Course/1090830/Results
  • Ryan Petry 6th

Fave Product of the Week - Rapid Response Urinalysis Kit and Test Tubes for Hydration Nutrition - You Tube https://youtu.be/moPCG9VgRGM

Upcoming Interviews:

• Matt Smith from Sansego on swim workouts designed for specific training goals, swim form, common issues, etc.
• Benji Marshall from Today's Plan.  This training and coaching software platform has some incredible functionality and features that coach Jim Vance is going to tell us about.  I had a great demo from Jim and Benji Marshall from Today's Plan and I'm pretty blown away at how well they've addressed some things that I've struggled with.
• Jim Vance on the coach's use of Today's Plan
• Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.

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

Just published on 303Radio

• Lance Panigutti on the Without Limits Cyclocross Series

Coming Soon on 303Radio

• Beth James to talk about Team Liza and Ironman Wisconsin
• Lance Panigutti on Without Limits remaining 2018 triathlons -  Harvest Moon and Oktoberfest

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

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

If you are not following us on social media, you should.  Why?  You get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming.

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

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

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

Badwater 135 Ultra-marathon is billed as the "toughest foot race on the planet".  With air temperatures reaching a high of 127 degrees and pavement temperatures in the 150s, it's no wonder that only 68 of the 99 racers this year finished.  What was not well known until this year's race was Don Reichelt's name.  You, however, heard him back in March on the show talk about his selection for Badwater and his plans for training for this ultra tough event.  Guess what, this badass got a podium of 3rd place, surprising previous record holders, podium placers, organizers and teams.  Were we surprised - hell no!

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

Thanks to last week's guest, professional mountain bike expert Ryan Petry for sharing his Haute Route recap and Leadville MTB preparation.  If you missed it, go back and check out Episode #137.

Don has spent more than 7 years of my life planning and executing events, coaching endurance athletes, and running ultra distances at an elite level.   He started in the event industry with as a field marketer and events manager for a major shoe company, before moving on as a one man show directing 11 different races including road running, trail running, biking, and triathlons.   He also contracts out event services with numerous events from 5K to ultra distances.

He has coached multiple athletes to finishes at races from 5K to 100 miles and everything in-between.  I specialize in working with athletes who want to get into ultrarunning, or who want to take their ultra running to the next level.   

Don is a multiple time Ironman finisher and have competed in countless ultramarathons including 5 races of 100 miles or more with a 100 mile PR of 16:27. We can now add a 3rd place at Badwater 135 in a time of 27 hours and 8 minutes and 30 seconds. Let's get into the interview.

• Don Reichelt interview and Badwater
• • Passion for burro racing
  • Pacing at Leadville 100 LTR
  • Run Rabbit Run 100 in September
• Khem - Ultraman Canada and support of Glenn Strebe and Mary Carey
• Bill - 303 updates, Leadville, Colorado Classic and more
• Boulder 70.3 race report
• • Hydration and nutrition in the 3 days prior, including testing up to the morning of
  • Friday registration
  • The goggle debacle, transition neighbor, hero Steph
  • Detailed results
  • Swim
  • • Last in 30-33 wave with Stacia Wilkins
    • Buoy line
    • 1.2 PR
  • Bike
  • • Plan for 7 20 oz bottles; 1st complete in 15 minutes; 1 custom Infinit; 6 Skratch; 1 aero bottle; 2 disposable sport bottles; picked up 2 new water bottles at aid station 1, another at aid station 2 and another at aid station 3.  I had test tubes of skratch to dump into the aero bottle
    • Bike not PR; avg. pwr 154; avg HR 137; could have gone harder
  • Run;
  • • 1 16 oz bottle of Skratch every 2 aid stations, plus a salt stick capsule. 
    • Paced to keep HR below 150 the first lap and then picked the pace up at mile 8
    • In hindsight, I could have picked up the pace earlier
  • No gels or bars - just fluid
  • Probably signing up for Harvest Moon to see if I can execute a faster half
• We mentioned the unfortunate passing of Scott Michaelis
• • The sport has done a lot to prevent these things from happening, rolling wave starts, incredible water support, emergency crews on site
  • Heart attacks is not unique to triathlon and triathlon swims.  It happens in pro bicycling races, marathons,
  • Article - https://www.peakendurancesport.com/endurance-injuries-and-health/endurance-health-and-lifestyle/heart-attack-risks-greater-athletes-competing-endurance-sports/
  • Is there more that can be done?
  • Should athletes get a doctor's approval?  How far do we go to prevent these occurrences, or is that a reasonable goal?

Upcoming Interviews:

• Norseman Triathlon is commonly believed to be the hardest 226K Iron distance race. If you are not familiar with how freaking hard and epic this race is, we've included a video in the show notes. It is between Oslo and Bergen Norway. Richard Rozok who placed 10th at Norseman to talk about his experience and extremely well-executed race at Norseman.    I forwarded a documentary of Richard's race on social media this past week. We are going to hear directly from him in the next couple of weeks.
• Ever heard of Today's Plan?  This training and coaching software platform has some incredible functionality and features that coach Jim Vance is going to tell us about.  I had a great demo from Jim and Benji Marshall from Today's Plan and I'm pretty blown away at how well they've addressed some things that I've struggled with.
• Matt Smith from Sansego on swim workouts designed for specific training goals, swim form, common issues, etc.
• Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.

 Supporters:

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

303Radio

• Josh Sprague - Leadville 100 MTB and LTR

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

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

If you are not following us on social media, you should.  Why?  You get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming.

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

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

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

Listen up mountain bikers!  Our interview this week is with the professional mountain biker, Ryan Petry.  Ryan recently placed a close second at Haute Route Rockies and is racing next weekend at the Leadville 100 MTB race.

Thanks to last week's guest, Mark Fleming of iKOR Labs who helped us sort through all of the information about hemp extract, CBD and the benefits that endurance athletes are experiencing.  This turned out to be a pretty engaging topic and prompted a couple of good posts, which we'll read out here in a bit.

Ryan Petry as you will hear is an axe on the MTB.  In 2016, he finished 7th overall at the Leadville 100 MTB with a time of 06:48:54.  We are going to talk about his Haute Route Rockies result and much more.  Let's get into the interview.

Discussion topics:

• Ryan Petry, Haute Route and Leadville 100 MTB
• Khem's Donkey DNF and Ranger
• CBD Discussion
• • Barry Siff - Been using iKOR for about four months now and getting incredible results. CBD (a hemp extract) is not banned by WADA or USADA, and reduces inflammation (noticeably!), thus helping recovery, plus other benefits. Excellent listen here with the Founder, Mark Fleming. Thanks Rich ... and, congrats on the metabolic results with Bob Seebohar!
  • Mitchell Kusick - Thank you for conducting such an informative interview elucidating the benefits (and legality) of CBD in endurance sports! This was one of my favorite episodes as of late as I feel that there are a lot of people interested in this topic... That being said, given that there is a dearth of in-vivo studies supporting the strong anecdotal evidence, would you allow your daughter, as a younger athlete (like myself), to take CBD oil daily as an ergogenic aid?
• 303 Updates from Bill
• IM Boulder 70.3 Coverage

Upcoming interviews:

• Don Reichelt and Badwater 135 3rd place.
• Andrew Talansky and IM Whistler result - fastest bike split, 7th overall
• Matt Smith on swim workouts designed for specific training goals, swim form, common issues, etc.
• Cliff Simms - co-founder of Retul and now working with Specialized.  We're going to talk to him about the 3D Retul technology and where the product roadmap is heading and how it can help you.

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

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

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

If you are not following us on social media, you should.  Why?  You get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews. In the case of YouTube, there are videos that we share that help illustrate things like Crowie's core strength training. There is also an occasional live event and there will be more content coming.

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

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

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