100 - Joanna Zeiger author of The Champion Mindset

Welcome	Welcome to Episode #100 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.    How tough are you?  What is your self-talk when things go wrong in a race?  How do you prepare yourself for hard workouts?  You are about learn how to win the mental toughness game because we are going to talk to the former pro triathlete who wrote the book.  We have former Olympian, PhD, Ironman champion, coach and author Joanna Zeiger to talk about her book The Champion Mindset, An Athlete's Guide To Mental Toughness.
Health IQ	Our show today is sponsored by Health IQ.  Get your special rate term life insurance for Health Conscious People with Health IQ.  Health IQ  is life insurance agency that has exclusive rates for those who qualify.  You can even get additional savings by submitting actual data (race results, Strava or Runkeeper or other app data.  The good folks at Health IQ will take you through the customer journey, from the moment you let them know you want more information, they'll answer all your questions and help you get the rates you deserve. Learn more and get a free quote at healthiq.com/milehigh
Last week's guest	Thanks to last week's guest coach Brian Williams who joined us to talk about his epic achievement in completing the 490 Colorado Trail Run in just over 8 days - in what is now the FKT.   If you missed it, go back to episode 99 and check it out.
Discussion Teasers	Before we get into the interview, let's catch up with Khem and Bill.  How are you guys doing?    Do you want to know what we are going to talk about after the interview with Joanna Zeiger?   Rich: Swim workout to dial in skills http://www.islandhousetriathlon.com/ What-is-the-Best-Streamline;   What other topics do we have to discuss after the interview?   Khem - topic(s)   Bill - topic(s)
Interview Setup	Among topics that are covered in the book are proper goal setting, keeping it fun, building your team, intention in training, improving motivation, promoting self-confidence, mind/body cohesion, brining it on race day, coping with setbacks, taking ownership of your athletic career and becoming a joyous athlete for life.   Most athletes know how to train their bodies.  Far too few know how to train their minds.  Joanna has helped athletes of all ages and abilities and has proven that with proper education and a little nudging, athletes are able to not just change their physical game, but their mental game as well!
Interview	Joanna Zeiger
Health IQ Ad	And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people (like a good driver savings on auto insurance), Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more.   With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle.  Like saving money by being a good driver, Health IQ gets you lower rates on life insurance with your health conscious lifestyle.  Learn more and get a free quote at healthiq.com/milehigh
Host Discussion Topics	Khem's Topics   Bill's Topics Strava - how social media motivates you   Rich's Topics - International Tolerance Day 11/16 - https://theunlikelyadvocateblog.wordpress.com/ http://www.islandhousetriathlon.com/ What-is-the-Best-Streamline; Our motivation for doing this show is to inspire you to pursue a life-long love of endurance sport and to be as fast as you can.  With that in mind, I first want to recommend a swim article on USA Triathlon - What-is-the-Best-Streamline Second, I want to share a Swim Workout that I wrote to work on technique and improve my 500 times.  Because the goal of this workout is transferring drills in to skills and evolving my technique to improve my swim stroke efficiency, I'm trying maximize the speed of my learning and muscle memory.  Hence, I recommend doing this with a Halo Sport to "neuroprime" your brain, specifically your motor cortex. WU - 500 easy - very easy.  The focus is on balance and to swim with very soft hands and arms.  Focus on having your face neutral in the water and pressing your chest into the water.  Try the one arm and two arm "superman" position where you are kicking lightly and having your body floating at the surface.  When recovering your arm, make sure you are starting with your thumb on your hip or the outside of your leg.  Begin the recovery with your should keeping your elbow high, forearm and hands hanging straight down and then drop your hand into the water quietly just above your head - again hand and fingers soft.  Feel how your balance and float changes - you should stay high and balanced. MS 3 x 150 as 50 (breath right side), 50 (left), 50 (bilateral) and repeat 50 easy 3 x 150 as 50 (catch up), 50 (fist), 50 (fingertip) and repeat 50 easy 500 pull 500 fast for time CD - 300 any stroke and kick What have you forgotten to pack for a race?
Upcoming Interviews	Andrew Talansky on his first triathlon.  We'll also have Dan Chao (co-founder and CEO of Halo NeuroScience joining us to talk about their partnership with Andrew and how he's using the Halo Sport fits in with his training and qualification for Kona 2018. Sara McLarty on Central Florida Masters, Freestyle Swimming Drills Terms and Definitions Rocky Harris, CEO of USAT about his vision for triathlon and USAT Erik Kenny - EK Coaching Ken Axford on bike handling skills
303 Triathlon	Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.
Affiliate Programs	Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.
Closing	If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.    That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!