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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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Now displaying: December, 2019
Dec 29, 2019

Thanks for joining me for our last interview of the year. This week's guest is coach, author, host of the Whole Athlete Podcast, and Functional Diagnostic Nutritionist, Debbie Potts. We are going to be talking about health and longevity and some ideas for how to prioritize your own health and longevity.

This is our last show of 2019 and the 2010s decade. As we prepared the content for this week, I was going through a personal process of reflecting on the previous year, taking stock of where I am on my journey, and re-imagining how I can become the best version of myself. Taking stock of my current self includes being honest with myself about the decisions, actions and behaviors that make me who I am today, and the decisions, actions and behaviors required to take me what I want to become. I'll share some of my process, insights and commitments I'm making for 2020 and beyond.

Sponsor - iKOR Labs:

Today's show is sponsored 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. For a limited time (until It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "MHE2020" at checkout. You need to switch to "MHE2020" and not use endurance any longer. The next time you go to use endurance, it likely won't work. Please make a note of "MHE2020" Go to www.ikorlabs.com for more details.

 

Announcements:

  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.

 

Sponsor - Halo Neuro:

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

Interview with Debbie Potts:

Debbie Potts has been in the fitness industry for over twenty-five years and a competitive endurance athlete for twenty years. Along her journey, she has accomplished many goals including being nominated as one of the top one hundred best trainers in the U.S. by Men's Journal in 2004 and 2005 as well as participating in fifteen Ironman Triathlons - five of them were the Hawaii World Ironman Championship. Debbie is the host of the Whole Athlete Podcast, author of the WHOLESTIC Method and Life and Life is Not A Race. She's also a recently certified Functional Diagnostic Nutritionist.

 

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

 

Sponsor - Riplaces:

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

 

Discussion:

I've been thinking about what she said and the testing that is a part of FDN services. Having some real information about what's going on the inside that only testing can provide is really appeals to me. https://debbiepotts.net/fdn-health-detective/

Imagine that you could have perfect information about your health. Imaging you know exactly what was going to be your cause of death and when. If you knew it was an accident (the third leading cause of death according to the CDC https://www.cdc.gov/nchs/fastats/deaths.htm, you would avoid the scenario (activity, location or vehicle) that will lead to your accidental demise.

Similarly, imagine if you had perfect information about the future and were certain that without any changes in your lifestyle, you will get a cancer diagnosis 5 years from today. If you were guaranteed you could extend that diagnosis 10, 20 or even 30 years by making changes that lead to that longevity, wouldn't you start today?

Except it's not that easy, is it? We don't have that perfect information. We don't have crystal balls. There is no certainty that the changes we make today will translate to longevity of 5 days, 5 years or 15 years. Without that direct connection and certainty, it's hard to prioritize in the near term. That said, the best time to know that there's a problem is as early as possible.

Regardless of your budget, my wish for you as look to the new year is that you are thoughtful about your health and make it a priority for the new decade of the 2020s. Whether you have the budget to work with someone like Debbie and can do all of the lab testing that Debbie referred to https://debbiepotts.net/get-started-on-your-2020-new-years-resolutions-now/, which will run you about $1500 in a 3 month coaching program plus $1200 in labs. Or you want to do something a little more DIY and lower cost like the over the counter EverlyWell tests https://www.everlywell.com/, consider getting some real information about how your body is performing, and take care of yourself in the new year.

Year End Process for Myself

The discussion about longevity weighed heavily in my year-end reflections. I spend this time of year reflecting on the year and revisiting my long term goals and setting some short term ones. My reflections span career, finances, health and fitness. This podcast is partly the result of the process that I'm going to share here.

After my last Ironman race 5 1/2 years ago, I knew I needed a break from Ironman but didn't know what I wanted to do next. I was generally ready for some self-exploration and needed to create some direction for myself. I had been reading several books on the topic of setting and achieving goals or taking on life changes.

How I Program Myself To Reach My Goals

I've put together a formula that works for me. It comes from a collection concepts that have common threads through a number of "how to achieve goals" programs and authors, including Tony Robbins and Mark Divine, author of The Unbeatable Mind.

  1. Defining the Mission Statement - There's too much detail to cover this today, but in essence it should be something you produce after doing some self-exploration about your real values and what is truly most important to you.
  2. Goals that align to the Mission Statement - I categorize my goals by family, work, hobbies. You may find other categories based on your priorities and values.
  3. Envisioning the Goal in the finest detail (the date, the achievement, what it looks like, see yourself)
    1. AM
      1. What did I dream last night and how does it relate to my Mission and goals? Use the nightstand notebook as a resource. This is a notebook that you keep at your bedside to write down details of dreams (if any) as soon as you wake from them. Write down as many details as you can remember in that short moment. The memory will fade fast in some cases.
      2. What Action or Actions (training, call, meeting, research note) will I complete today to move me toward my goal?   Make sure there is time blocked on your calendar to complete the task. If you think you need a fallback time, block that out as well.
      1. What is my personal Mission Statement? Note if there are any new words or ideas that occur. Listen to that voice and consider updating your Mission Statement.
      2. What decisions did I make today that moved me toward my goals and Mission? Which did not? Be honest and write it down.
      3. What Action or Actions (call, meeting, research note) will I complete tomorrow to move me toward my goal?
      4. What Challenge do I need to overcome to reach my goal?
      5. Have your notebook open to a clean page with a pen or pencil ready to write. This should be easily accessible from your bed, ideally without having to get out of bed. If you wake from a dream overnight, reach for the pad/pencil and write down as many details (people, events, colors, sizes, feelings) quickly before you forget. You will likely not remember in 5 hours, let alone 5 minutes.
      6. The nightstand notebook serves another purpose. It is a good way to handle any thoughts you have about tasks or to-dos.         If you write it down, your mind won't have to try and keep track of it or work to store it into memory, enabling the mind to slow down and prepare or resume sleep.
    2. PM
  4. Journal Daily - this is a cycle of AM and PM journaling that work together

 

With that backdrop, I use this time of year to revisit my personal mission statement, reflect on the last year and set goals for the new year. I thought I'd share my reflection questions with you in this episode.

  1. Am I living according to my Mission Statement? My personal mission statement is to Provide a secure future for my wife and daughters. To follow my dreams. To live a healthy life. To enjoy my endurance journey and help others to enjoy the same. I feel I am doing that for the most part. I have some career and finance goals this year.
  2. Am I reaching my full potential as a husband, father, son and brother?
  3. Am I reaching my full potential as a friend?       I feel like I don't make as much time for friends as I would like. I feel very guilty if I forget someone's birthday, or forget something that’s personally important to a friend, or a family member's name.
  4. ...in my professional career?
  5. ...as an Ambassador of our sport
  6. …as an athlete? I was fairly directionless in 2019. I didn't have a specific goal. I just signed up for a bunch of races, most of which I had already done. The two that were new for me this year were the AvonFest and Non-Draft Nationals.       I really enjoyed the out of town races, even though there's a lot of logistics that goes along with it.       I definitely miss the challenge of a full Iron-distance race and I feel the tug. It being a first year of the new decade also makes me think my year of 2020 should include a challenge as epic as what I did in 2010, which was IM CDA.
  7. …with my personal connections and concern for others
  8. …what was I most passionate about?
  9. ….what did I struggle with?
  10. …what am I passionate about? I'm still passionate about the podcast. The desire to learn. The inspiration it provides is like a drug. The personal connections we get to have and the fun places we get to go. You will hear more in 2020 about where we are taking the show and the partnership with 303Endurance and 303Triathlon with Bill Plock.
  11. …as a coach? I am very proud of what the athletes that I worked with accomplished. One had a goal of finishing his first 70.3 and did. The other set out a goal of qualifying for Team USA and Worlds in Edmonton and she did. At the end of the season, my athletes and I sat down and wrote out what worked and what didn't this season. We laid out a list of things we will change for the 2020 season and what the race schedule will be. I learned so much going through that process with them. I also had to put my ego on the shelf and really see the experience from my athlete's perspective. It also helps to be an active athlete. One of the things I will be doing differently this year is having a weekly score card that clearly communicates what areas of training are progressing as planned, ahead of plan or behind plan.  

Year End Process for Athletes

I've started writing the training plans for my athletes. We started in the Fall by having my athletes identify and sign up for their most important races of the 2020 season.

I use an Excel spreadsheet where every column represents a week of the year. The races are identified on the on the top row of the spreadsheet on the corresponding week. Along the leftmost column I have, by discipline, the # of training sessions, the duration of the longest workout, and total volume.

This serves as a roadmap for the TrainingPeaks training plan that I'm building for my athletes. This also serves as a way for me to communicate clearly with an athlete what the time commitment is for every week of the year and a benchmark to evaluate training plan adherence. Of course, as a coach I am building in target TSS and CTL scores based on the athlete.

If you are curious what this looks like, I've gone ahead and posted a copy of the Athlete Weekly Training Roadmap on the Resources page of https://milehighendurancepodcast.com/resources.  

 

 

Endurance News:

Marathon training - a guide to getting it right

So you're training for a marathon. Here, coaches, experts and marathon greats share their tips on how to train like a pro. Run easy on most days On most of your runs –especially the long ones– resist the urge to push; instead, maintain an easy pace, advises running coach Janet Hamilton. You should be running at a pace that allows you to have full-sentence conversations with your running partners. Easy running reduces the impact on your body and staves off fatigue, enabling you to log more miles with less risk of picking up an injury. What’s more, the slow pace actually prepares you better for the distance. When you run a marathon, most of your body’s fuel comes from your aerobic (using oxygen) system – your hardworking muscles need oxygen-rich blood to power each contraction. Your body adapts to easy miles by strengthening your heart, sprouting more capillaries to infuse oxygen into muscles and building more mitochondria, the factories in cells that produce energy.

https://www.runnersworld.com/uk/training/marathon/a30256981/marathon-training-guide/

 

 

How to Go Beyond the Marathon Distance

Lose your fear - If a race is twice the distance of a marathon, it doesn’t mean your training needs to be twice as hard. Many people complete ultras on around the same mileage as a marathon training plan. Although you’ll be on your feet for longer in an ultra, you’ll be moving slower than marathon pace. It’s significantly less intense and less taxing on joints – repetitive pounding on asphalt is brutal compared with softer, changing terrain that better spreads stress around the body. Also, hiking the uphills (and most trail ultras are lumpy) is not only legitimate but a smart strategy, to preserve muscles. You may even start looking forward to hills and the sneaky walking break they allow. Other tips include, Get out more, Get the fueling right, Shift your mindset, Speed it up, Get specific, Learn to juggle, Find your way, and Recover well.

https://www.runnersworld.com/uk/training/ultra/a30280579/how-to-run-ultra-marathon/

 

 

Video of the Week:

Heavy As Lead - From 300 Pounds to the Leadville 100

Heavy as Lead is the story of Jason Cohen, who went from 300lbs to just a short 7 years later found himself running the Leadville Trail 100. Jason, at the age of 27, found himself looking at the number 297 on his bathroom scale. Jason resolved to never let that number touch 300 and has since lost over 120 pounds. His incredible journey has taken him through his battle with obesity and took him to the starting line of the Leadville Trail 100 Race on August 18th, 2018. This film documents Jason's story of losing the weight, becoming an athlete, and running the Leadville 100. Jason was given the idea to tell his story by his good friend, Mark LeBlanc, who realized that Jason's story needed to be told to the world. Mark is co-creating Heavy as Lead with Jason and is the person behind the camera for much of the film. More information and contact information can be found at www.heavyaslead.com

Heavy As Lead Documentary - From 300lbs to Running the Leadville 100

 

 

 

Upcoming Interviews:

Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics.

Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams.

https://www.projecticeman.com/

 

Last week we had Sarah Crowley and we were talking to her about her hydration/nutrition prep for hot and cooler races. Precision Hydration is her nutrition sponsor and we reached out to them and we are going to have Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan.

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Dec 22, 2019

Episode #210 (12/22) Xmas Eve Show

Welcome to Christmas Eve Episode #210 of the Mile High Endurance Podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.

Thanks to last week's guest pro triathlete, Olympian, PhD and author Joanna Zeiger. We spoke live at Launch about her survey research results on "Age related differences in cannabis use in a survey of adult athletes." It's an eye opener of an interview. After every interview, there are always those questions that come to me and I kick myself that I forgot to ask. In this last week's interview, there were at least 2 or 3.   We'll share some additional data that was in the athlete cannabis survey research that Joanna and her colleagues published, but that we did not get to in the interview.

If you missed that interview go back and check out episode #209. The full transcript of the interview is also in the blog post on MileHighEndurancePodcast.com/blog

Sponsor - iKOR Labs:

I hope some of you were able to take advantage iKOR's Elf flash sale of buy one - gift one. 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. For a limited time (until It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "MHE2020" at checkout. You need to switch to "MHE2020" and not use endurance any longer. The next time you go to use endurance, it likely won't work. Please make a note of "MHE2020" Go to www.ikorlabs.com for more details.

 

Announcements:

  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.

 

Sponsor - Halo Neuro:

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

Follow Up Questions to last week's interview

  • How many athletes completed the survey? 1,161 (91.1%) of 1,274.
  • What percent of respondents have never used cannabis? 32.4%
  • What percent of athlete respondents ever used cannabis? This includes current and ever but not current users was       67.6%
  • 26.0% were current cannabis users
  • 41.6% tried cannabis in the past but were not current users

 

Holiday Wishes:

  • Bill and Rich's favorite holiday tradition?

 

  • Big Christmas meal yes or no?

 

  • Favorite holiday movie?

 

  • Present your most want to receive?

 

  • Present you are most excited to give?

 

 

 

Sponsor - Riplaces:

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

 

New in the 303/Endurance News:

USAT Year End Survey

https://usatriathlon.az1.qualtrics.com/jfe/form/SV_4JvjTBeS2B2ubYh?Q_DL=4Yi9aZdeqteMFkp_4JvjTBeS2B2ubYh_CGC_h16Jl6QmT6fyDPi&Q_CHL=email

 

 

Colorado Crushes CX Nationals This Weekend

Lakewood, WA–Colorado finished strong over the weekend with a number of first place victories including Gage Hecht’s victory in the men’s UCI Elite category. In addition to the category winners through Friday (article HERE), this weekend saw Coloradans Kira Mullins, Mia Aseltine, Sarah Sturm, Jared Scott, Madigan Muro, Michaela Thompson, Katja Freeburn, Eric Brunner, Keiran Eagen and Jake Wells also took first in their respective categories.

https://303cycling.com/colorado-crushes-cx-nationals-this-weekend/

 

 

Sponsor - Riplaces:

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

 

Video of the Week:

Joanna Interview (1st 30 minutes)

The Amazing Human Body - This is on Amazon Video and it's a series about the science of the human body. In the first episode that I watched title "Grow" they cover everything about the body and how the different parts of our body (hair, brain, cells, toes, lungs, heart, muscle, skin, organs, the gut). There was a whole section in about the body's ability to regenerate. In the "regenerate" they feature Lew Hollander who is now an 88 year old triathlete. At the 84, hi was a Kona 2014 finisher. They were using Lew as an example for how the lungs and the health of the lungs can be affected. I caught a glimpse of episode two "Survive" and a scene where they illustrate what happens to the human body when dunked in frozen water. Check out The Amazing Human Body on Amazon Video.

Upcoming Interviews:

My friend Debbie Potts of the WHOLE Athlete Podcast is going to join us to chat about performance and longevity. She's been working hard on her Functional Diagnostic Nutrition certification and we are going to talk about what an FDN health coach does.

Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics.

Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams.

https://www.projecticeman.com/

 

Last week we had Sarah Crowley and we were talking to her about her hydration/nutrition prep for hot and cooler races. Precision Hydration is her nutrition sponsor and we reached out to them and we are going to have Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan.

 

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Dec 15, 2019

Our interview this week is with former pro triathlete, Olympian, PhD and author Joanna Zeiger. Joanna is legend in the triathlon world. After a 4th place in the Sydney Olympics, she went on to be a top 5 at the Ironman World Championship in Kona and then ascend to win the IM 70.3 World Championship in 2008. She has an academic research resume to match, which includes a recent sturdy on "Age related differences in cannabis use in a survey of adult athletes."

State and Federal laws and social norms have shifted the landscape of cannabis in the last decade. No doubt we have all seen the CBD market begin to take off in endurance sports. I've always been curious how much traction CBD would get, but with USADA removing it from the banned substance list in 2018 there seems to have been an acceleration of adoption. We have so many questions on this topic. Joanna has survey findings that will shed light on this for us. We are excited to learn from her after a few short announcements.

Thanks to last week's guest pro triathlete Sarah Crowley and her analysis of the 2019 season, her win at Ironman Arizona and outlook for 2020. If you missed that interview go back and check out episode #208.

Sponsor - iKOR Labs:

Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details.

 

Announcements:

  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.

 

Sponsor - Halo Neuro:

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

Interview Introduction:

Let's get the discussion rolling with Joanna, but first we are going to give you the Wikipedia on Joanna.

 

She attended Brown University where she held the school records in the 500-yard (460 m) freestyle, 1,000-yard (910 m) freestyle, and 1,650-yard (1,510 m) freestyle which she set in 1991. Competitive running and cycling were added to her repertoire in 1992 and 1993. Joanna was the 1998 triathlon rookie of the year, took 4th in the Sydney Olympics in 2000 and a top 5 Kona pro the same year.

 

Joanna received her PhD from The Johns Hopkins University's Bloomberg School of Public Health in 2001. She pursued her professional athletic career by going on to win the IRONMAN 70.3 world championship 2008. While defending her title in 2009 Joanna suffered a career ending bike crash.

 

Joanna is the author of "The Champion Mindset", founder of "Training Away Chronic Pain", and the architect of the Athlete PEACE Survey. We are going to talk about all of this, but let's start by going back in time a bit.

 

MHE Question:

Let's start with growing up as a swimmer. Did you always have the champion mindset or was that something you had to learn?

 

Joanna Answer:

 

 

MHE Question:

Why Brown University and what career ambitions did you have as a freshman in college? What did you declare as your major?

 

Joanna Answer:

 

 

MHE Question:

You held Brown University school records in the 500 freestyle, 1,000 freestyle, and 1,650-yard freestyle in 1991. You graduate 1992 and would later be inducted into the Brown Hall of Fame in 2002. You found your way to triathlon and by 1998 you are the rookie of the year and then qualify for the 2000 Olympic games in Sydney. How did that happen?

 

Joanna Answer:

 

 

MHE Question:

Around this same timeframe, you receive your PhD from The Johns Hopkins University's Bloomberg School of Public Health in 2001. What did you receive your PhD in and how did you balance these big things at the same time?

 

Joanna Answer:

 

 

MHE Question:

Fast forward to 2008 when you win the IRONMAN 70.3 world championship and then defend your title in 2009. There you suffered a career ending bike crash. Take us through that experience in 2009 and the injuries that your sustained.

 

Joanna Answer:

 

MHE Question:

In addition to authoring your book "The Champion's Mindset", you have continued research and have become a thought leader on how to use aerobic exercised and strength training to help alleviate chronic pain. How did this lead to the Athlete PEACE Survey, and what were you and your colleagues hoping to achieve?

 

Joanna Answer:

 

MHE Question:

How did you go about distributing the survey? How many people participated? And how long did it take to analyze the results?

 

Joanna Answer:

 

MHE Question:

Can you give us some examples of the types of questions that were asked and what were the some of the key results of the study?

 

Joanna Answer:

 

 

MHE Question:

How do each CBD and THC work in our bodies? How Cannabinoids interact with The Endocannabinoid System and what combinations have the greatest efficacy?

 

Joanna Answer:

 

 

MHE Question:

Your study asked about the subjective benefits compared to the subjective adverse effects. What were the subjective benefits? What were the adverse affects? Are they different for CBD and THC?

 

Joanna Answer:

 

 

MHE Question:

What were the age groups you analyzed and what were the key findings that differentiated younger athletes vs. older athletes?

 

Joanna Answer:

 

 

MHE Question:
The study looked at both CBD and THC use. Can we take a few minutes to talk about the different cannabis plants and how CBD and THC are derived?

 

Joanna Answer:

 

 

MHE Question:
THC is a banned substance and is a threshold drug What does that mean and if an athlete is using it, what are the threshold that they need to be aware of? Is that a threshold that you can cross if you have taken 12 hours or more prior to testing?

 

Joanna Answer:

 

 

MHE Question:
CBD is off the USADA banned substance list. THC is not. Can you speculate on the impact of USADA's decision and what that has meant for the CBD industry?

 

Joanna Answer:

 

 

MHE Question:
How should athletes, coaches and health providers leverage the data from this study to help athlete health, performance and recovery?

 

Joanna Answer:

 

 

MHE Question:
The governing body of USA Triathlon has a CBD company as a partner. How far have we shifted as a social, health and competitive issue for that to occur?

 

Joanna Answer:

 

 

Audience Questions:

 

 

Sponsor - Riplaces:

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

 

New in the 303/Endurance News:

USA CYCLING AND USA TRIATHLON ANNOUNCE NEW PARTNERSHIP

A few months ago we shared the announcement from USA Cycling and USA Triathlon were offering joint programs and promotions to better serve existing members while attracting new participants to both sports. The U.S. Olympic National Governing Bodies are both headquartered in Colorado Springs, Colorado — allowing for frequent collaboration around the shared goal of growing the endurance sports community.

 

The first-of-its-kind partnership is highlighted by a joint annual membership option that provides access to all USA Triathlon- and USA Cycling-sanctioned events. The organizations will cross-promote their respective National Championships and select sanctioned races to each other’s members in an effort to expand racing opportunities for both groups. The joint membership is now available for purchase for $99, a $31 savings versus purchasing the two memberships separately. More details and a registration link can be found at usacycling.org and usatriathlon.org.

 

KAREN HORNBOSTEL MEMORIAL TIME TRIAL DEAL FOR TRIATHLETES

The Karen Hornbostel Memorial Time Trial Series, USA Triathlon, USA Cycling, and Bicycle Racing Association of Colorado have joined together to offer USA Triathlon members a highly discounted entry to the KHMTT seven week time trial series.

This is a perfect opportunity to get an early start on preparing for the upcoming season. By racing competitively each week, you can compare your times for each week and your fitness.

 

USAT members will save more than $80 from the regular price for the series, with a bundled discounts off the USAC racing license, BRAC membership and KHMTT registration fee. Plus, USAT members will have the credit card processing and registration processing fees waived. This is a limited time offer, and will not be available after February 29, 2020. After that date you can purchase a USAC racing license directly from USA Cycling for $49.00, however you will be required to pay full price for your BRAC membership and KHMTT registration. Check out https://khmtt.com/usat-registration-start/ for more information. We will have Larry Potter from KHMTT and Colorado Bike Racing Association (COBRAs) on 303Radio in a couple of weeks to talk about the program.

 

 

Sponsor - Riplaces:

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

 

 

Video of the Week:

Nike Cross Country Nationals from Portland, OR

1st - Kaitlyn Touhy: 17:18.4

2nd - Taylor Ewert: 17:19.1 (Beaver Creek, OH)

3rd - Sydney Thorvaldson: 17:19.4 (Northwest)

 

https://nxn.runnerspace.com/eprofile.php?event_id=13&do=videos&video_id=286981

 

 

Upcoming Interviews:

Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics.

Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams.

https://www.projecticeman.com/

 

Last week we had Sarah Crowley and we were talking to her about her hydration/nutrition prep for hot and cooler races. Precision Hydration is her nutrition sponsor and we reached out to them and we are going to have Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan.

 

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

Dec 7, 2019

Our guest this week is pro triathlete Sarah Crowley. She's all over the podium these days with a 3rd place in Kona and a win at IMAZ, we are stoked to have her on the show this week to talk about her career, season and future.

Thanks to last week's guest Marcus Smith is going to sharing his inspirational story from the documentary "Fighting For Every Breath". From the peak of endurance fitness to fighting for his life in an instant. The story is about how he held on and fought his way back from immobilizing and near-fatal injuries. He found the mental strength to find reasons to celebrate the smallest of victories.  

Sponsor - iKOR Labs:

Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state.

The all-new iKOR Recovery Shot™ is the most complete recovery product yet. A formulation of tart cherry, liposomally encapsulated full spectrum hemp extract, hyaluronic acid, beet juice, raspberry juice, turmeric root, ginger root helps to quickly lessen the effects of inflammation and oxidative stress from intense athletic activity. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details.

What does liposomally encapsulated mean you ask?

Liposomal Encapsulation Technology consists of microscopic healthy fat particles called phospholipids along with vitamins. This technology has been used for many years to deliver certain drugs to specific tissues within the body without affecting the other parts of the body.

 

What does full-spectrum hemp extract mean you ask?

Hemp oil can refer to a full-spectrum oil from the Cannabis sativa plant or hemp seed oil, which is oil that comes from just the seeds of the hemp plant. ... Full-spectrum hemp oil that also contains plant matter may add other effective compounds, which may help with certain health issues, such as inflammation.

https://www.medicalnewstoday.com/articles/324450.php

 

How Does Hemp Work?

Hemp is rich in compounds known as cannabinoids. Research shows cannabinoids like cannabidiol may help treat everything from eczema to epilepsy. Cannabinoids interact with The Endocannabinoid System, or ECS. The ECS is a biological system present in all mammals. It impacts almost every system in the human body including:

  • Memory
  • Appetite
  • Inflammation
  • Fertility
  • Pain
  • Mood

The primary purpose of the ECS is to maintain homeostasis, which means that aiding this regulatory system helps your body return to normal after periods of intense stress–including hard workouts. The ECS is comprised of endogenous cannabinoid receptors. Two of these receptors have been identified, CB1 and CB2.

Cannabinoids like hemp extract interact with these receptors, helping to achieve homeostasis. Maintaining a healthy endocannabinoid system is vital to our well-being. Substantial evidence shows a strong link between disease and endocannabinoid deficiency. While our bodies cannot produce cannabinoids on their own, we can support our ECS by integrating supplements like hemp recovery products into our diets.

https://ikorlabs.com/ikor-blog-athletes-guide-to-cbd

 

Announcements:

  • Joanna Zeiger is going to be in the house next weekend! We are doing a live show with her at Launch Espresso to talk about her study of adult athletes and Cannabis usage. Join us 2-3:30 at Launch Espresso on Saturday, December 14th.
  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.

 

Sponsor - Halo Neuro:

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

Interview Introduction:

Sarah Crowley .has been a consistent presence on the podiums at Ironman races and getting her fair share champagne. We spoke last week about her champion performance at IRONMAN Arizona. We reached out to her this week and she graciously agree to do an interview with us.

 

Sponsor - Riplaces:

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

 

Post interview Discussion

Bill, I'm officially a Sarah Crowley fan. Sarah is smart, fast and got a style all her own. The thing about the Minnie and Mickey dolls is a trip. I'm definitely packing a pair for Kona next year. We'll get a picture of her with them at the pro panel next year.

New in the 303:

WORLD RECORD SPIN CLASS

Littleton, CO–Teamwork broke a record today at the Cyclebar studio in Littleton, Colorado. The world’s longest static indoor cycling class record of 27 hours was broken by 25 Colorado cyclists–who rode for 28 hours..

https://303cycling.com/world-record-longest-indoor-cycling-class-28-hours/

 

LANCE ARMSTRONG JOINS WISH FOR WHEELS TO BRING MORE BIKES TO 2ND GRADERS

Wish for Wheels is excited to welcome Lance to their community and bring more bikes to 2nd graders!

Check out the post on the 303 Facebook page. This should be a positive alignment for Wish for Wheels and result in more kids riding bikes.

https://www.facebook.com/303Cycling/

 

 

Endurance News:

BEST AND WORST MARATHONS IN THE WORLD STUDY

While running the London Marathon might be on the top of most runners’ marathon wishlists, according to recent data collected by The Sole Supplier, London is only number 11 on a list of the best marathons in the world. Looking at course data, The Sole Supplier analysed average finish times, medical stations, toilets, entry fees and how good local accommodation was, as well as environmental factors, such as air quality, temperature, rainfall and altitude. They then collated data to give each of the 81 marathons on the list a score out of ten, naming the best and worst marathons in the world.

https://www.runnersworld.com/uk/training/marathon/a30135094/best-worst-marathons-in-the-world-study/

 

Methodology

How did we pick the marathons for the study?

All IAAF-certified marathons (476) were considered for the index. In order to refine the list, each country featuring in the list were allowed up to three marathons for inclusion. These were decided by taking city population size into account (http://worldpopulationreview.com). The marathons taking place in each country’s three “largest cities” were included in the study. During the data collection phase, any marathons missing more than 1 data point (due to no data available) were removed, leaving a final list of 81 global marathon courses.

https://thesolesupplier.co.uk/news/up-for-a-challenge-these-are-the-worlds-best-marathon-courses/

 

The International Association of Athletics Federations (IAAF) is the worldwide governing body for professional level athletics and track and field. Its purpose is to create and regulate professional level meets and to set the standards for administering competitions, using equipment, and documenting world records.

 

 

Sponsor - Riplaces:

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

 

 

Video of the Week:

Sarah Crowley Chapter 5 : Hot or Not Race Prep

 

 

 

 

Upcoming Interviews:

Olympic triathlete, 70.3 World Champ and PhD Joanna Zeiger to follow up on her study of adult athletes and CBD and THC usage. This is going to be a live interview at Launch Espresso on Saturday, December.

Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics.

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

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