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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: March, 2020
Mar 29, 2020

Earlier this week the Professional Triathletes Organisation announced its response to COVID-19 by increasing its Year-End Annual Bonus Programme from $2,000,000 to $2,500,000 and paying it all immediately based on the PTO World Rankings. The $500,000 increase would go to men and women athletes ranked 21-50, who will get an increase from $5,000 each in a year-end bonus to $8,000, and men and women athletes ranked 51-100, who previously would have been paid $2,000 each in a year-end bonus, but will now see that amount raised to $5,000. Athletes will be paid based on their PTO World Ranking as of January 1 or March 15, whichever is higher.

We had a ton of questions about this. Are they really paying it out now? Based on pro rankings in March - 9 months early? Well guess who we got on the phone? We have the fastest American ever at Kona last year and the Co-President of PTO, Timothy O'Donnell joining us to answer these and more questions.

Also in today's show:

  • Bonus Indoor Body Weigh-based Training Workout
  • Advance to buy Ironman
  • Ironman Virtual Racing
  • Endurance News with the latest in cancellations and postponements
  • What's new in the 303

 

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! 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.

Indoor Body Weigh-based Training Workout

3x the following with 30 second rest after each round (no stop between sets):

10x Shoulder Fly (stretch cords)

10x Curl (stretch cords)

10x Plank Trunk Rotations

10x Glute Crunch

5x Pull Ups (change position each round)

10x Supermans

10x V Ups

10x Roman Deadlifts

 

Interview with Timothy O'Donnell:

Let's get into PTO professional triathlete payout with TO.

Post Interview Discussion:

 

Sponsor Gen UCAN:

UCAN is hosting an Instagram HIIT Workout Friday 6pm ET for a 20 minute total body workout with personal trainer and American Ninja Warrior Athlete Chris Poirier Kim

UCAN Energy + Protein, with long-lasting energy powered by SuperStarch® and protein to repair and rebuild muscle. UCAN Energy + Protein is available with plant-based pea protein or grass-fed whey protein and has the ideal mix of nutrients to repair and rebuild muscle, sustain energy, and curb post-workout cravings.

Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.

 

Endurance News:

ADVANCE TO ACQUIRE THE IRONMAN GROUP FROM WANDA SPORTS GROUP

New York, NY / Tampa, FL (March 26, 2020) – Advance announced today that it has entered into a definitive stock purchase agreement with Wanda Sports Group Company Limited (NASDAQ: WSG) to acquire The IRONMAN Group in an all-cash transaction.

The IRONMAN Group and its portfolio of assets, which includes its flagship IRONMAN® and IRONMAN® 70.3® triathlons, the Rock 'n' Roll Marathon Series®, and the Epic Series® of mountain biking races, among other events, makes up the largest mass participation sports platform in the world. From a single race on O’ahu, Hawai`i in 1978, The IRONMAN Group has owned, organized, promoted, and licensed endurance events for over 40 years, which now consists of more than 235 events in over 50 countries, across triathlon, running, trail running, cycling and mountain biking. Each year over one million international athletes participate in an IRONMAN Group race.

 

IRONMAN VIRTUAL CLUB

The Ironman Group has announced that it is set to launch an all-digital version of its iconic triathlon series, Ironman Virtual Racing, allowing athletes to continue to train and compete from anywhere in the world throughout the ongoing Covid-19 outbreak.

The Ironman VR series will be available through the Ironman Virtual Club, a new digital platform that will launch on April 1.

Utilising wearable technology and fitness tracker apps, athletes will be able to compete in a series of challenges over the course of a weekend, with the first race, Ironman VR1, beginning at 6pm (GMT) on Friday, April 3 and closing at midnight the following Sunday.

The format of the races and the nature of the challenges will vary each weekend, and upon completion competitors will receive a finisher package, including medal and t-shirt, just as in regular Ironman competition. Additionally, the series will give athletes the opportunity to earn qualifying spots for the Ironman 70.3 World Championship in November this year in Taupo, New Zealand.

 

IRONMAN COVID-19 UPDATES

IRONMAN 70.3 Hawai'i - Rescheduled to August 15, 2020

IRONMAN North American Championship St. George - Rescheduled to September 19, 2020

IRONMAN 70.3 Texas - Rescheduled to November 22, 2020

 

What's New in the 303:

Colorado Multisport Helps Community with Food Delivery

During these trying times, we realize bikes may not be your first priority. For reasons out of your control, you or someone you know may not be able to leave your house. We want to extend a helping hand. In addition to our Bicycle Valet service we are adding a Community Meal Service to help community members in need get groceries and basic home needs delivered to their door, free of charge. Our coverage area will be the same as our Bicycle Valet Service area.

Why are we doing this? We are a team of dedicated and passionate advocates for you, our customer. We saw a need that is affecting many of you and believe in the power of lifting up our fellow human when in need.

 

This Cyclist Diagnosed With Coronavirus Wants You To Take This Seriously

I live in bike-happy Boulder, Colorado, and am surrounded by globally recognized cyclists, world-renowned cycling manufacturers, men and women in Team USA kits, and recreational riders of every shape and size. During the last couple of weeks, however, all of this has changed because of the global spread of COVID-19.

Our team meet-ups, our community group rides, our charity rides, and our races are all gone, and we have changed to a community of solo riders and Zwift junkies.

I am extremely pleased that our community has reacted so swiftly (Zwiftly?) to changing how we ride and how we interact with one another. As a whole, we have responsibly adapted. Thank you to all in our community who have changed, and to those of you who have not: GET WITH THE PROGRAM.

 

Video of the Week:

Danny MacAskill's Gymnasium

 

Upcoming Interviews:

Max Leonard author of Higher Calling Cycling's Obsession with Mountains.

 

Closing:

Please support our sponsors. We really think these are amazing products. Check them out at https://milehighendurancepodcast.com/sponsors.

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

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

Mar 22, 2020

Today's show is dedicated to being an endurance athlete's "thrival" guide . Last week we mentioned some of the race cancellations and postponements. If you haven't had a race cancelled on you yet, you may be in the pool of people that are anxiously awaiting the news. Do you find yourself looking at your training plan and asking yourself - why am I training if that race isn't even going to happen? We have your endurance "thrival" guide to the global COVID-19 pandemic.

Also in today's show:

  • Race report for races that did happen the past week, specifically ITU Mooloolaba
  • Endurance News with the latest in cancellations and postponements
  • What's new in the 303

 

 

Thanks to last week's guest, Ellen Kindelsperger for sharing tips on how to self-test your functional strength for running. If you missed it, go check out episode #223.

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! 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.

 

COVID-19 "Thrival" Guide:

Last we shared the www.ironman.com/updates and www.runrocknroll.com/updates pages and the recent cancellations or postponements. While there have been some races that have continued to proceed, such as the ITU Mooloolaba in Australia last weekend. Even ITU races like ITU Abu Dhabi have already announced cancellation. We mentioned in last week's show about our local KHMTT, which we assumed last week would carry on has now cancelled.

If you haven't had a race cancelled on you yet, you may be in the pool of people that are anxiously awaiting the news. Do you find yourself looking at your training plan and asking yourself - why am I training if that race isn't even going to happen? How can I train properly for the swim leg if I can't get in the pool? Well you are not alone. It's no longer the big elephant in the room.

Last week Matt and I were going to do the St Patty's Day 5K, but it was cancelled. Guess what we did? We met at a park, did a warm up run to the highline canal and then did a 5K at 5K race pace…even tried a negative split. I had my coaching session with Matt this week and I told him, Chattanooga is either going to happen or it's not. If it happens you want to be ready. If it doesn't you don't want to be disappointed. We agreed that if it get's cancelled, he's going to do the race regardless.

Bill, we've been talking about our observations of what people are doing to stay active. We rode last weekend and went up Deer Creek Canyon. There were so many people on bikes, running and hiking. It was really a stunning contrast to what I see everywhere else in my life these days.

What if we created a movement that said COVID-19 doesn't stop us from living…from thriving. While the fearful are thing about survival. I want us to be safe but to thrive. So this episode is not just an athletes guide to surviving COVID-19, but to THRIVING…THRIVAL.

  1. Don't let it stop you from living - race your race, you are doing that race on that date whether there's a an event company or not.
    1. Wise words from Mark Allen on taking advantage of this time - Shed Talks with Mark Allen on IRONMAN Facebook
    2. Keep your date. This helps you keep your training plan integrity and keep your head in the game
    3. Get a volunteer director to help you plan a safe course, arrange an aid station plan
    4. Find a small team of friends to help you by watching your cooler at a location on your route (consider loops)
    1. https://www.cdc.gov/
  2. Follow CDC guidelines
    1. Turn off the news and put on an inspiring sport movie. Bill's is Rudy and mine are some of the 2008 era Ironman World Championship videos.
    2. Subscribe to TriathlonLive.tv or other sports networks
  3. How to keep your head in the game
    1. Buy some stretch cords https://www.swimoutlet.com/resistance-training-c10805/?campaignid=45239210&adgroupid=44274757436&keyword=swimming%20stretch%20cords&matchtype=p&targetid=kwd-302833006504&device=c&creativeid=205992502214&adposition=&gclid=EAIaIQobChMInoDy0o2p6AIVQP7jBx0APw3fEAAYASAAEgINW_D_BwE
    2. https://www.triathlete.com/training/stretch-cord-exercises-swim-strength/
    3. https://www.fitnessmagazine.com/workout/swimming/swimming-workout-you-can-do-on-dry-land/?page=1
    1. https://myswimpro.com/blog/2018/10/04/dryland-exercises-for-swimmers/
  4. How to get swim specific training without the pool
    1. Zwift like a maniac. Get into either the Tour of Watopia Ride or Run https://zwift.com/towride or https://zwift.com/towrun already under way March 9 to April 2
    2. https://www.bicycling.com/news/a31469228/cycling-during-coronavirus/
  5. How to train safe
    1. This is simple. Get 8+ hours of sleep per night. If you are looking for resources on sleep, check out the Sleep Summit under way at https://bestsleepsummit.com/?idev_id=20898&_ke=eyJrbF9lbWFpbCI6ICJyaWNoQG1pbGVoaWdoZW5kdXJhbmNlLmNvbSIsICJrbF9jb21wYW55X2lkIjogIk43UmFRWSJ9
  6. Get lot's of rest
    1. Listen to any of our interviews with Bob Seebohar, Debbie Potts, Dina Griffin
  7. Eat well

 

Sponsor Gen UCAN:

Introducing NEW UCAN Energy + Protein, with long-lasting energy powered by SuperStarch® and protein to repair and rebuild muscle. UCAN Energy + Protein is available with plant-based pea protein or grass-fed whey protein and has the ideal mix of nutrients to repair and rebuild muscle, sustain energy, and curb post-workout cravings.

 

 

Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.

 

Endurance News:

 

ITU Mooloolaba World Cup

 

General

  • This race could be significant if future races between now and the Olympics are cancelled.

 

Women's

  • Emma Jeffcoat of AUS and others leading through the bike
  • Georgia Taylor-Brown is the top ranked
  • Ashley Gentle, Andrea Hewitt and two other AUS at the front
  • Renee Tomlin USA dropped on the bike
  • Kirsten Kasper USA was 2nd coming into lap 2 turn
  • Jeffcoat and Kasper 1 and 2 out of T2
  • Ashley Gentel and Josh Amberger engaged
  • Georgia Taylor-Brown and Vicki Holland GBR leading

 

Men's

  • USA Rider leading the bike through lap 1

 

What's New in the 303:

 

https://303triathlon.com/training-ideastips-as-we-shift-priorities-and-event-dates-change/

https://303cycling.com/bike-shops-positioning-to-stay-open-as-essential-as-other-retail-closes/

 

Video of the Week:

Dryland Exercises For Swimmers (Strength Training) | Whiteboard Wednesday

 

 

 

 

 

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!

Mar 15, 2020

Today's show is supported by Generation UCAN and iKOR Labs. UCAN to help fuel you to the finish line and iKOR to help you out-recover the competition!

I was reading this interview on Choose Mountains with this Boulder woman who was an athlete, a business owner, and Chiropractor, and ultra-runner. In that article she told the story of how a collegiate track career was sidelined by psoriatic arthritis preventing her from running. This sent her on a journey to figure out what was causing her inflammation. Which led to new eating habits and elimination of foods that caused inflammation. This eventually led to her being a healer, health and fitness coach. Anyway, I was intrigued by her story and I'm glad to be able to share it with you today, Dr Ellen KIndelsperger.

Also in today's show:

  • IRONMAN and other race announcements on COVID-19
  • IMNZ pro podium
  • Colorado Classic Route Announced
  • Specialized doing testing of a new bike chamois
  • KHMTT next week

Thanks to last week's guest, David Warden to talk to us about pacing and celebrating our 4 year anniversary. If you missed that episode, go back and check out episode #222.

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! 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.

 

Interview with Ellen Kindelsperger (Chiro Coach):

Let's get into the interview with Ellen Kindelsperger.

 

 

Sponsor Gen UCAN:

UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®, which has helped thousands of athletes eliminate GI distress and prevent the bonk. Use in your training to fuel the healthy way and recover quickly! UCAN also offers UCAN Hydrate, a zero calorie, zero sugar, electrolyte replenishment drink.

 

Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.

 

Endurance News:

 

THE IRONMAN GROUP’S RESPONSE TO COVID-19

 

To our global community,

 

We know that both our athletes and our communities want to be racing; we do too.

While The IRONMAN Group’s mission is to provide exceptional, life-changing race experiences for athletes of all levels, from their first step to the finish line, we can only accomplish this by providing the safest possible environment, and safeguarding the citizens of our host communities.

COVID-19 has substantially altered the global sports landscape and will have material impact on the mass participation industry in the immediate term. We want to reassure you that the health and well-being of our community is our primary concern. To this end, we are doing our part to communicate effectively and follow public health agencies and governmental authorities’ recommendations.

We expect that there are going to be substantial and widespread event postponements in the coming weeks and months. The decision to proceed, restrict, modify or postpone an event will be based on availability of community resources and ongoing event-specific risk assessment in coordination with the relevant healthcare and government authorities and the IRONMAN Global Medical Advisory Board, an independent medical advisory board focused on health and safety.

For events that will continue, The IRONMAN Group, along with the IRONMAN Global Medical Advisory Board, has outlined a series of pragmatic and practical actions designed to reduce the risk of spreading COVID-19 or any other infectious agent to athletes and to members of our host communities. These steps will help athletes achieve their goals while allowing communities to secure the benefits of hosting mass participation sporting events. They will be implemented worldwide at all IRONMAN Group events beginning March 19 and will continue indefinitely.

Providing Flexibility to Athletes

Certain races will be postponed or cancelled due to the outbreak and we will communicate these as soon as practical. Our goal will be to move the race to a date later in the year. We work in close partnership with the relevant public health authorities in the territories where the races take place and err on the side of safety for our athletes and the host community. If an event cannot occur on the scheduled date, we will take the following actions:

Postponement: Registered athletes for events that are postponed due to COVID-19 by the local health authorities are automatically transferred to the rescheduled date. For those that the new date does not work, we will allow deferrals into the same event the next year.

Cancellation: Registered athletes for events that are cancelled due to COVID-19 by the local health authorities are automatically deferred to the same race in 2021.

Other options: We are vetting other options to allow displaced athletes to race in 2020 and will communicate those in due course.

Athletes in Quarantined/Restricted Territories: For athletes in certain designated quarantine or restricted territories who have registered for races that take place before June 1, 2020 and have NOT been postponed or cancelled, we will aid in finding alternative races later in the season.

For those who are sick, feel unwell, or have been potentially exposed to an infectious agent in advance of a race that will take place, do not come to the race; instead seek medical care. Once you have done so, contact the relevant Athlete Services representative for your race and we will attempt to find you another solution.

Safe Event Experience

In order to provide the safest experience for our athletes, we are instituting the following at our races, effective March 19.  

  • Reinforcing Social Distancing in all elements of the event
    • The hours of on-site event registration will be expanded.
    • Athletes will be allowed to pick up their athlete race kit/race bib and immediately exit expo area.
    • Athlete density will be decreased by increasing individual race space staging, corrals, etc.
    • No-handshake behavior will be encouraged for the duration of the event.
    • Athlete briefing information will be available digitally only.
    • Non-core, high-contact services (e.g. wetsuit peeling) will be suspended. 
  • Hygiene First
    • Staff and volunteers who are interacting with participants pre-race, on race day and post-race will be provided gloves.
    • Hand-washing stations and sanitation stations around the venue for athletes, volunteers and spectators will be increased
    • No-touch waste disposal stations and receptacles will be rolled out as available.
    • Frequently touched surfaces at race venue locations such as workstations, product distribution areas, tables and electronic devices will be cleaned regularly.
    • When possible, on-course food and fluid supplies will be single use/single serving closed packaging
    • Athletes planning to return home by airplane or rail are encouraged to avoid travel post-event for 24 hours allowing their immune system time to recover post-race.
    • No onsite interviews or press conference with professional athletes.
    • No handshake/contact on the race podium.
    • Printed document distribution will be eliminated. 
  • Medical Service
    • Education and awareness training regarding signs and symptoms of COVID-19 will be provided to all medical and volunteer staff.
    • Frequent communication with health authorities and healthcare facilities will be implemented to assist in assessment, referral and initial management of suspected COVID-19 illness of staff, participants, volunteers, and spectators.

 

This is a highly dynamic situation and we will continue to adapt and adjust as appropriate. We appreciate your patience in the coming days and weeks.

We recognize that this is a challenging time but our community will endure. We are inspired by your ambition, and endeavor to be worthy of your commitment.

As further updates are available, they will be posted at www.ironman.com/updates and www.runrocknroll.com/updates in addition to our individual event sites and social media pages.

https://www.ironman.com/races

IRONMAN New Zealand March 7th

Last week was IMNZ and we mentioned my friend Aaron Monroe and some of the pros that were racing. Here are the pro results. We talked about some of the big names. Meredith Kessler got 2nd to

Pro Results

Pos

Cat

Name

Gun Time

Swim

T1

Cycle

T2

Run

1

Pro

Joe SKIPPER (#4)

07:54:17

00:51:58

00:04:07

04:13:02

00:02:02

02:43:06

2

Pro

Mike PHILLIPS (#1)

08:01:27

00:47:37

00:03:33

04:23:04

00:01:46

02:45:24

3

Pro

Braden CURRIE (#2)

08:04:36

00:47:37

00:03:35

04:27:01

00:01:47

02:44:35

 

Pos

Cat

Name

Gun Time

Swim

T1

Cycle

T2

Run

1

Pro

Teresa ADAM (#22)

08:40:29

00:50:25

00:04:24

04:36:11

00:04:09

03:05:18

2

Pro

Meredith KESSLER (#23)

08:56:03

00:52:26

00:04:06

04:52:41

00:01:56

03:04:52

3

Pro

Judith CORACHAN VAQUERA (#29)

09:03:21

00:52:38

00:04:06

05:00:03

00:01:50

03:04:43

 

 

What's New in the 303:

Colorado Classic Route Announced

Specialized Needs Volunteers to Test New Chamois Design, Free Retul Fit, Keep Bibs and Raffle for a New Bike

Boulder–Specialized/Retul is looking to test a new cycling chamois design. We will be comparing a newly designed chamois to a previous model. All in-person testing will take place at the Retül HQ office in Boulder, CO.

We are looking for men and women who are avid road/gravel cyclists, riding between 5-12 hours a week, who are training towards a specific cycling goal.

The study will consist of:

– A Retül 3D Motion Capture Fit screening to ensure the rider is riding in a neutral position that will not affect the comfort of the chamois

– In-studio test, where the rider will wear and ride in each for up to 15 minutes

– Two weeks of riding in the chamois (one week per chamois), where the rider will log their rides with GPS to verify training volume.


Karen Hornbostel Memorial Time Trial starts next week out at Cherry Creek Reservoir.

If you are still looking for information on the series and want to register, check out the https://khmtt.com/ for more details.

 

Video of the Week:

Fuel the Right Way with UCAN. Last week I provided a brief explanation that it's a starch instead of a sugar. This translates to a steady release of energy instead of sugar spikes and crashes. It not only performs differently, it also mixes and drinks differently. I thought I'd share how I use the mixer bottle and how to fill water bottles without the mess.

Fuel Right with UCAN

Upcoming Interviews:

IRONMAN New Zealand podium 3rd place Braden Currie next week.

Anders Hofman You Are An ICEMAN. That's right Anders Hofman completed the World Record breaking Ironman triathlon in Antarctica.

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!

Mar 8, 2020

Today's show is supported by Generation UCAN and iKOR Labs. One to help fuel you to the finish line and the other to help you out-recover the competition!

This is our 4th anniversary special and we are celebrating a special guest coach David Warden of 80/20 Endurance. David Warden is known for being the host of the Tri Talk podcast, contributing author of books like Triathlon Science with Joe Friel and a host of other well known authors, coach for James Lawrence aka Iron Cowboy (check out the documentary on Netflix), and co-head coach with best selling author and coach Matt Fitzgerald.

Also in today's show we have:

  • What it means to be at our 4 year anniversary and what we hope to celebrate by our 5th
  • Endurance News and how discussion on how Coronavirus could impact our sport
  • What's New in the 303

Thanks to last week's guest, Dina Griffin. If you missed that episode, go back and check out episode #221.

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! 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.

Interview with David Warden (Pacing):

Bill, when you think about pacing what is the first thought that pops into your mind? Do you imagine yourself racing or training? Is it a swim, bike or run? What distance? How do you vary your pacing throughout a race? How does that vary based on the type or distance? Do you use a device to check your pacing or rely on RPE? Do you have a different pacing strategy if the course is hilly or windy?

Sponsor Gen UCAN:

UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®, which has helped thousands of athletes eliminate GI distress and prevent the bonk. Use in your training to fuel the healthy way and recover quickly so you'll be ready for the next! UCAN also offers UCAN Hydrate, a zero calorie, zero sugar, electrolyte replenishment drink to help you perform at your best and recover quickly.

Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.

4th Anniversary Discussion:

It has been an amazing 4 years. I was surprised when we got to the 4 month mark, let alone the 4 year anniversary.

Endurance News:

Coronavirus

To date, over 97,850 infections have been confirmed worldwide, and more than 3,300 people have been killed by the virus.   By comparison, CDC estimates that so far this season there have been at least 32 million flu illnesses, 310,000 hospitalizations and 18,000 deaths from flu. Just doing a little back of the envelope math and you get a mortality rate of 3.4% vs 0.1%. How will this impact the Olympics? International travel? Will porta-lets at races have less toilet paper than they did last season?

 

Corona Virus

Flu Virus

Confirmed Cases

                 97,850

           32,000,000

Deaths

                     3,300

                 18,000

Mortality Rate

3.4%

0.1%

https://www.cdc.gov/flu/weekly/index.htm

https://www.cdc.gov/coronavirus/2019-ncov/summary.html

https://www.msn.com/en-us/news/world/coronavirus-latest-as-infections-near-100000-who-says-this-is-not-a-drill/ar-BB10OLxY?ocid=spartandhp

 

IRONMAN New Zealand is this March 7th

We normally don't cover races on the other side of the planet, but I have a really good friend that's racing. Aaron Monroe and I have been racing together for years and he is there with his family to do the race and then go to the wedding. Guess what Aaron Monroe's bib number is?

Professional Start List

What's New in the 303:

BASE Camp, The Inside Scoop

This past week, in surprisingly chilly, Orlando Florida, about a 120 teammates came to swim, bike, run, and have fun for four days. Athletes varied greatly in ability but it’s safe to say that the slowest, least skilled or in-experienced athlete felt every bit a part of this group as the fastest, most seasoned veterans. Here’s why. For this “family” it’s about the start line and how they get to the finish—not how fast they get there.

USA Triathlon Collegiate Club and High School National Championships in 2020

USA Triathlon is excited to be in Tempe, Arizona for the Collegiate Club and High School National Championships in 2020 for a second consecutive year. High School Nationals (non-drafting) and the Collegiate Club Draft-Legal Championships will occur on Friday, April 3. The Collegiate Olympic-Distance and Mixed-Team Relay races will occur on Saturday, April 4.

Video of the Week:

I want to share tips on how I use UCAN. Bill, last week you asked what the UCAN differentiator was. I provided a brief explanation that it's a starch instead of a sugar. This translates to a steady release of energy instead of sugar spikes and crashes. It not only performs differently, it also mixes and drinks differently. I thought I'd share how I use the mixer bottle and how to fill water bottles without the mess.

Upcoming Interviews:

Ellen Kindelsperger from the Chirolab. She believes optimal health is reached by treating the body as a whole rather than the summation of its parts. Her own pursuit of physical fitness, mindfulness, and knowledge drives her to better serve her patients.

Anders Hofman You Are An ICEMAN. That's right Anders Hofman completed the just under two weeks ago. This is going to be a hell of a documentary of the first ever, World Record breaking Ironman triathlon in Antarctica just about 10 days ago. He did it to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams and to help prevent mental illness.

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!

Mar 1, 2020

Our guest this week is Dina Griffin. Dina is an exceptional ultra runner and triathlete herself. We have spoken to her in the past, but she is back with some new insights on the nutrition and training needs of female athletes. If you are a female athlete who is self-coached, you will come away with some I sights into your performance (training or racing) and hormone levels. If you've questioned why some weeks or a span of days is particularly hard for I tense training, you may start to find some answers today.

My hope is that you find your best days/weeks for hard intense training efforts and which are best for the Easy Long stuff. Coaches of female athletes, (particularly my fellow male coaches) this will be good information for us to be thinking about when doing athlete intakes and will help you with designing training programs for female athletes.

Thanks to last week's guest, winner of Ultraman Florida 2020, Dede Griesbauer. If you missed that episode, go back and check out episode #220.

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.

Announcements:

  • This is a particularly special episode as we are super excited to announce our new sponsor this week. Some of you know who it is (or I should say guessed correctly). Some of you did not, which is okay. I thought some of the hints were a dead giveaway. We got some guesses I expected, guesses I did not expect and nobody guessed one that I thought for sure would get a couple of entries.       All of that breakdown, who guessed what and who is going to win $150 of the best sports fuel ever!
  • 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.

Interview with Dina Griffin (Female Athletes):

As a Sports Dietitian and athlete herself, Dina understands the many challenges that athletes encounter. She's great at helping people with goals related to weight loss, improving nutrition for training and race day, or managing a health condition.

Dina likes to ‘walk the talk’ and as such, is a competitive half marathon, marathon, and ultra runner, age group triathlete, and cyclist where she has earned top placement and age group wins in several events. For other leisure activities, she enjoys hiking, snowshoeing and open water swimming. Some notable athletic accomplishments and achievements include the Leadville 100 trail run, the Comrades ultra race in South Africa (earning a bronze medal), Ironman Coeur D’Alene (12:14 for her 1st IM in 2013), Boston Marathon (sub 3:25 finish), NYC Marathon (3:26 finish), the San Francisco North Face Endurance Run 50k, and the Mount Evans Hill Climb. She is also proud to have served as a guide for Diane Berberian at the ITU Paratriathlon World Championships in London in 2013.

Post Interview Discussion:

We have some details about the offer that Dina mentioned at the end of the interview. Our listeners can save $30 off the Endurance Nutrition Primer online program. Dina is adding a module to the program specific to female athletes very soon.

https://nutritionmechanic.mykajabi.com/offers/wxQiKuFo?coupon_code=MILEHIGH

New Sponsor Reveal:

We got some guesses I expected, guesses I did not expect and nobody guessed one that I thought for sure would get a couple of entries. All of that breakdown, who guessed what and who is going to win $150 of the best sports fuel ever! We have the blender raffle coming up to announce the winner, new sponsor and the deals for MHEP listeners.

The incorrect guesses included Skratch, BonkBreaker, SKRATCH and INFINIT. There were no guesses for Precision Hydration, which I thought might draw a couple of guesses. The folks that did guess correctly that our new sponsor is…DRUM ROLL….GENERATION UCAN! There were some correct guesses that have gone into the hat/blender. Here's the draw. And the winner is…Kristen Louderback!

UCAN gives you steady energy so you can finish stronger. Today I used the UCAN Performance Energy drink and the zero calorie, zero sugar, electrolyte replenishment drink during my 90 minute ride and then had a chocolate recovery shake mixed with milk after my brick run. I feel great and ready to keep going. It has helped me and thousands of athletes eliminate GI distress and prevent the bonk. Check out how Tim O'Donnell uses UCAN here

Click here or use code MHE2020 to save 15% at generationucan.com, or click here to try the UCAN Starter Pack for 25% off.

Endurance News:

https://olympics.nbcsports.com/2020/02/29/olympic-marathon-trials-results/

Men

  1. Galen Rupp — 2:09:20
  2. Jacob Riley — 2:10:02
  3. Abdi Abdirahman — 2:10:03

Women

  1. Aliphine Tuliamuk — 2:27:23
  2. Molly Seidel — 2:27:31
  3. Sally Kipyego — 2:28:52

UCAN Sets Course for How Olympic Marathon Hopefuls Train for the 2020 Trials

Team UCAN’s Olympic Trials qualifiers represent 15 states and these athletes come from a diverse range of running backgrounds – from professional runners, to school teachers, nurses, engineers and a wide range of other full-time careers. With the field of marathoners getting more competitive each year, athletes are looking for new and innovative ways to up their game and performance.

One of those ways is through nutrition and the use of UCAN’s SuperStarch, which is scientifically proven to provide a slow drip of glucose into the body to manage blood sugar levels, the key to peak performance and reducing fatigue. Compared to sugar-based sports nutrition drinks, bars and gels that overwhelm the body with surges in sugar, leading to sudden energy crashes, SuperStarch maintains stable blood glucose levels that allows athletes to unlock their full potential with sustained energy.

“The Olympic Marathon Trials continue to grow in number every year, and we are excited to be the sports nutrition product of choice for more than 50 individuals in this year’s Trials,” says Shoba Murali, CEO of UCAN. “In a changing world where people from the rookie runner to pro athlete look for products to help them achieve personal and professional fitness goals, UCAN aligns with these goals, offering sports nutrition products that deliver performance without compromising long-term health.”

To learn more about UCAN and SuperStarch, please visit www.generationucan.com.

Check out UCAN’s Olympic Marathon Trials qualifiers at www.generationucan.com/otq.

Anders Hofman You Are An ICEMAN

That's right Anders Hofman completed the Project Iceman is 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. Anders Hofman's goal to help prevent mental illness.

Video of the Week:

World Champion Triathlete Tim O'Donnell on Fueling with UCAN

Upcoming Interviews:

Coach David Warden of 80/20 Endurance join us to celebrate our 4th anniversary.

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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