Welcome | Welcome to Episode #97 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance education. Our interview today is with Don Rose, author of Average to Epic, A Mid-Lifers Guide to Endurance Sports and Lifelong Fitness. |
Last week's guest | Thanks to last week's guest Tim Hola who helped us do our Kona wrap up and shared some of the tips of what has helped him with his pro-rivaling swim performance and a 9 hour and 54 minute Kona performance. |
30 Second Ad | Our show brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast and we are covering the news on Kona all next week. Be sure to go to 303Triathlon and check out all the coverage of Kona. |
Interview Setup | We are tweaking our format a bit this week. We are going to go pretty much straight into this week's guest interview and then join you after the interview for the interview debrief and endurance discussion and coaching tips. As we mention in the welcome, our interview is with author and endurance athlete Don Rose. Don has his undergraduate degree in biology and PhD in Chemistry. He became an endurance sport enthusiast as a mid-lifer and has combined his expertise and learnings as an Ironman, cyclist and runner into a DIY guide for any endurance athlete to benefit from. It will help you explore a number of endurance sports, including how to select equipment and deal with the excuses you might have for not trying them. It will help you figure out how to fuel your body, understand a training plan, and understand your motivations. Without further delay, let's get into the interview with Dr. Don Rose and we'll talk to you after the interview. |
Host Discussion |
Terry Laughlin, who created the technique-focused swim training system known as “Total Immersion,” passed away Friday, Oct. 20, after complications with prostate cancer. Laughlin was 66 years old. Laughlin is survived by his wife, Alice, and daughters Fiona, Carrie and Betsy. The family announced his death Monday: “After living with metastatic prostate cancer for two years, Terry passed away on Friday, October 20th, 2017, of complications related to his condition. “He displayed his characteristic optimism, wit, and passion for life—and swimming—until the very end. Our family is in mourning and we ask that we be given time and space to grieve a beloved husband and father privately.” Terry talks about swimming like some people describe an Italian sports car or fine art, or a food describes their favorite dessert. #62 - Interview with Terry about the book Total Immersion and what the Total Immersion methodology is all about. #82 - We are going to talk to Terry about the importance of bi-lateral breathing, a convincing explanation of why it is possible and the opportunity to take your swim stroke to a new level. #71 - Terry Laughlin, Chief Optimist Officer at Total Immersion. Terry is coming back on the show to talk about his latest blog article "What's your best stroke rate? - How I found mine. And why it's still evolving." We'll talk about the article and you'll be sure to pick up insightful information about how to not only find your ideal stroke rate, but also learn how to reduce your SPL (to monitor stroke length). Most of the interview is about how to help you swim faster with less effort, but we also talk about some of the swim clinics they offer in great locations around the world. Bandito Cross race on Sunday I subscribe to a number of blogs and one of those is from former guest Dr Jason Karp. I want to share one of his latest blog entries http://run-fit.com/understandingintervaltraining/ Shout out to Gus Pernetz of Styrd, who consulted with me in our preparation for our upcoming interview with Jim Vance and our upcoming interview with Jim Vance |
Upcoming Interviews |
|
Affiliate Programs | Please support the brands that support the show and our listeners.
|
Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport. Pay that forward and recommend Mile High Endurance to a friend. That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey! |
Welcome to Episode #96 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock. We are also joined by Tim Hola, Age Group Nationals Champion and Kona sub 10 hour finisher at the Ironman World Championship this past weekend.
Our show brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast and we are covering the news on Kona all next week. Be sure to go to 303Triathlon and check out all the coverage of Kona.
What a week that was on the big Island of Hawaii. Thanks to guest host level 3 coach Mike Ricci of D3 Multisport for joining us to bring you last week's show. We are glad you are joining us for our post Kona coverage and another week of endurance education. We are going to break down the race day coverage of Ironman Kona and spend some time talking to Tim Hola to pass along some insights about the race and give you some things to contemplate for those planning to get qualify and race Kona.
We recorded last week's show on Thursday afternoon in to give us time to get it edited and published on time. The bummer is we missed some of the events from Friday and race day that we are going to recap right now for you.
Let's talk briefly about upcoming interviews.
Please support the brands that support the show and our listeners.
If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport. Pay that forward and recommend Mile High Endurance to a friend.
That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey!
#IMKona #Ironman #BWBKona #MikeReilly #BobBabbitt #303Triatlon #PonchoMan
Aloha from the big Island of Hawaii. We are glad you are joining us for our Kona Special episode and another week of the endurance. We have selected two of the many interviews we've done this week. We have heart of triathlon, Bob Babbitt to talk to us about the legends and history of the race. We also have the voice of Ironman, Mike Reilly to talk about his perspective as announcer and the professional field.
Welcome to Episode #95 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock. We are also joined by Mike Ricci, owner and head coach of D3 Multisport. Mike is a Level 3 USAT coach and is staying with us at the White Sands Resort in Kailua Kona.
A special thanks to Poncho Man for his amazing ukulele talent and contribution of the intro music. He is makes magic!
Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast and we are covering the news on Kona all next week. Be sure to go to 303Triathlon and check out all the coverage of Kona.
et's talk briefly about upcoming interviews.
Please support the brands that support the show and our listeners.
If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport. Pay that forward and recommend Mile High Endurance to a friend.
That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey!
#IMKona #Ironman #BWBKona #MikeReilly #BobBabbitt #303Triatlon #PonchoMan
Our pre-Kona episode and another interview with former ITU professional triathlete and coach Sara McLarty. Sara joins us again to talk about a great topic for those of you who want to work on your swim speed in the off season. Sara, as you will hear, will tell us what your swimming frequency needs to be in the off season so that you turn up next season with you swim as your new weapon.
Welcome to Episode #94 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock.
Thanks to Sara for last weeks interview on open water sighting and heat acclimatization. If you have not heard that interview, go back to episode #93 and give it a listen.
Before we get into the interview with Sara, let's catch up with Bill and Khem.
Discussion Topics:
Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast and we are covering the news on Kona all next week. Be sure to go to 303Triathlon and 303Cycling to get the latest coverage in Colorado and Kona.
Let's talk briefly about upcoming interviews.
Please support the brands that support the show and our listeners.
If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport. Pay that forward and recommend Mile High Endurance to a friend.
That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey!
Our interview today is with former ITU professional triathlete and coach Sara McLarty. Sara joins us a couple of weeks after ITU Stockholm August 26th. We'll talk a bit about that but we want to follow up on an article of hers that we read a few weeks ago on open water sighting technique and more.
Welcome to Episode #93 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock. We are glad you are joining us this week.
Thanks to Ben Hoffman for joining us last week and sharing his race stories and Kona prep with us. Khem and I had a lot of fun with that interview and got a lot of great quotes. Check out the 303Triathlon and read the Ben Hoffman article for more.
Discussion Topics:
From <http://www.sportsci.org/encyc/heataccl/heataccl.html>
Lawrence E. Armstrong, Ph.D.
Department of Sport, Leisure, and Exercise Science
University of Connecticut
Complete heat acclimatization requires up to 14 days, but the systems of the body adapt to heat exposure at varying rates. The early adaptations (initial 1-5 days) involve an improved control of cardiovascular function, including expanded plasma volume, reduced heart rate, and autonomic nervous system habituation which redirects cardiac output to skin capillary beds and active muscle. Plasma volume expansion resulting from increased plasma proteins and increased sodium chloride retention, ranges from +3 to +27%, and is accompanied by a 15-25% decrease in heart rate. This reduction of cardiovascular strain reduces rating of perceived exertion, which is proportional to central cardiorespiratory stress, also decreases during the first five days of exercise-heat exposure. Plasma volume expansion is a temporary phenomenon, which decays during the 8th to 14th days of heat acclimatization (as do fluid-regulatory hormone responses, see below), and then is replaced by a longer-lasting reduction in skin blood flow that serves to increase central blood volume.
Heat acclimatization gradually disappears if not maintained by continued repeated exercise-heat exposures (Pandolf, 1998). The benefits of heat acclimatization are retained for ~1 wk and then decay with about 75% lost by ~3 wk, once heat exposure ends. During this period, re-acclimatization occurs more rapidly than the initial acclimatization when re-exposed to heat (Weller et al., 2007). A day or two of intervening cool weather will not interfere with acclimatization to hot weather. In addition, after achieving heat acclimatization, train-ing and heat acclimatization can be interspersed by every second or third day (Périard et al., 2015; Sawka et al., 2003).
Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast for triathlon and cycling. Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.
Let's talk briefly about upcoming interviews.
Please support the brands that support the show and our listeners.
Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.
That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey!