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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: October, 2020
Oct 31, 2020

This week's guest is Carlos Casali to talk about his formula for winning crit and cyclocross races across the nation.  He has worked his way up the ranks from CAT 5 to CAT 1.  He's got of really interesting insights on racing and training.  

Show Sponsor: VENGA

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. 

Venga CBD products stand above other products because they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.  Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

In Today's Show

  • Feature interview with Carlos Casali
  • What New in the 303 - Cyclocross Racing, Sepp Kuss on his role with Jumbo Visma and hope for the Olympics
  • Endurance News - Blummenfelt takes Barcelona, Hart wins Giro, and Pogačar Tour win explained by science

Interview Sponsor: UCAN

So I have a friend who is having surgery next week.  Her prep for her surgery of course includes fasting at a certain point.  Prior to her fast, the medical team wants her to carb load so she has good glycogen stores to carry her through her surgery.  She can only have liquid for the day prior.  Any idea where this is going?  Of course I suggested UCAN and Wendy made her a sample package and sent her some of the recipes. 

Copied from Wendy's email.

Rich uses a starch-based carbohydrate powder, which is great for carbo loading without making your blood sugar spike.  I will send you some of the mixes he currently has.  He says it makes good smoothies!  Here are links to some recipes (Note:  you can use any type of milk you like, and either skip the protein powder or use any brand you like):

https://ucan.co/lemon-cherry-tart/

https://ucan.co/strawberry-lemon-shortcake/

https://ucan.co/creamy-citrus-dream/

https://ucan.co/chocolate-peanut-butter-recover/

https://ucan.co/peppermint-mocha-perk/

UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training and racing to fuel the healthy way, finish stronger and recover quickly!

If you miss the Keep Moving deal, you can always use code MHE2020 for 15% off at generationucan.com,

 

Interview with Carlos Casali:

As we prepared for this interview, I kept thinking about how Carlos started cycling with as much experience as I had when I was his age.  I honestly was never at CAT 3 and to see someone who has a full time + professional career achieve such success in cycling made me very curious.  I wanted to know what he did to break through to CAT 3 and eventually to CAT 1 and he's winning races all over the country. What is he doing that I'm not doing?  A lot of training is what.

 

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

 

Endurance News:

Blummenfelt, Gautier Take Barcelona European Cup Sprint - Slowtwitch 10/25/20

Kristian Blummenfelt of Norway and Mathilde Gautier of France took top honors at the ETU Sprint Triathlon European Cup in Barcelona Sunday. Blummenfelt started the 5k run running virtually elbow to elbow with five-time ITU Olympic distance World Champion Javier Gomez of Spain, but gradually pulled away to the victory when his 4th-best 15:32 run bested Gomez by 12 seconds. Blummenfelt finished in 53:53 with a 13 seconds margin over Gomez and 33 seconds over 3rd place finisher and fellow Norwegian Gustav Iden.  Blummenfelt’s win comes after a second-place finish at the 2020 Arzachena World Cup, a 13th at the 2020 Hamburg WTS Championship, and a victory at the 2019 WTS Grand Final.

 

Cycling: Britain's Geoghegan Hart wins Giro d'Italia as Ineos-Grenadiers bounce back - Reuters 10/25/20

Briton Tao Geoghegan Hart won the Giro d’Italia after beating Maglia Rosa holder Jai Hindley in the final-stage time trial on Sunday as Ineos-Grenadiers turned around a dismal season in spectacular fashion. The 25-year-old started the day 0.86 seconds behind Hindley but he beat the Australian to win the race by 39 seconds and give Ineos-Grenadiers their second Giro title after Chris Froome’s 2018 triumph.  Dutchman Wilco Kelderman, Hindley’s team mate at Sunweb, took third place overall, 1:29 off the pace after the 15.7-km individual time trial between Cernusco sul Naviglio and Milan won by Italian Filippo Ganna.  Geoghegan Hart’s victory came on the back of a largely disappointing Tour de France from Ineos-Grenadiers after defending champion Egan Bernal pulled out injured in the final week having previously dropped out of contention.

The Giro started in horrific fashion for the British outfit as leader Geraint Thomas pulled out after a crash early in the race, only for the team to win seven stages with Geoghegan Hart moving up the ranks until he snatched the overall lead on the last stage. France’s Arnaud Demare won the points classification after winning four sprint stages while Portuguese Ruben Guerreiro claimed the mountains classification.

 

Metabolomics: The Science Behind a Tour de France Winner - CU Anschutz News 10/21/20

To say cycling enthusiasts were stunned by the Tour de France performance of rookie rider Tadej Pogačar might be an understatement. Jaws dropped as the 21-year-old Slovenian, the second-youngest rider to ever win the Tour, ascended the final 5.9-kilometer final climb of the time trial and secured the yellow jersey.

Pogačar’s victory, however, did not surprise Iñigo San Millán, PhD, an assistant professor in the Division of Endocrinology, Metabolism and Diabetes at the University of Colorado School of Medicine (SOM). His team at the SOM had already employed science – specifically the measurement of hundreds of thousands of metabolites in Pogačar’s blood (see recent paper) – and knew the young cyclist was on another level.  “Last year he was third in the Tour of Spain and won three stages there,” said San Millán, who is director of performance for Team United Arab Emirates (UAE) and Pogačar’s coach. “He was the youngest guy ever doing that, and this year he was stronger. For sure, he was a contender for the Tour (de France), and that’s what we had in mind.”

Going into the stage-20 time trial, the penultimate day of the three-week Tour de France, Pogačar trailed his compatriot, Primoz Roglic, by 57 seconds. Pogačar’s blazing time trial vaulted him past Roglic by 59 seconds. In interviews following the time trial, which included grades of 8.5%, Pogačar told the media, “I guess my genetics are really good. I have to thank my parents, probably.”  San Millán may agree, but he also knows that being able to investigate Pogačar’s whole blood responses to elite-level exercise pays big dividends. San Millán, a former competitive cyclist, knew from Pogačar’s physiological measurements that the cyclist would benefit from staying off his bike for a week in May as he was already too fit and the Tour was still three months away.  Such insight is important because the Tour de France is considered the world’s most physically demanding race. “We’re talking about 5,000 to 9,000 calories of expenditure a day for 21 days,” San Millán said. “That’s like playing 10 football games each day for 21 days in a row. That’s why you need to have a very good recovery capacity.”

Lionel Sanders breaks 1 hour record.  Mexico city.

 

What's New in the 303:

26-year-old Sepp Kuss was part of a team that came within a whisker of winning the 107th Tour de France - Denver Post

26-year-old Durango’s Sepp Kuss was part of a team that came within a whisker of winning the 107th Tour de France.  He may be the sport's next big thing.  The Durango kid looked at home on cycling’s biggest stage.  His 15th place overall finish was the highest by an American since 2015. He dreams of taking a victory lap down the Champs Elysees in Paris.

"Down the road, I really want to shoot of that, but I’m not putting any timetable on it necessarily," says Kuss. At this point, America’s next cycling hope is happy with a supporting role for Team Jumbo Visma. But there may be an opportunity to go for the gold in the Tokyo Games.  "Yeah, I’d love to race the Olympics," Kuss said with a smile. "I think it’s a really unique event and I think it would be a huge privilege to represent the U.S. there."  With Mt. Fuji part of the road race course, you’ve got to like his chances.

 

Levels Health

  • I learned a ton more this week
    • Eating with a daily macro nutrient goal of being metabolically efficient made an improvement in my daytime and nighttime "time in zone" improved.
    • To guide me I used the recommended macro goals of 120g carbs, 130g protein, 110g of fat. This was the personalized nutrition plan that Bob Seebohar prescribed for me after our first metabolic rate test on the treadmill with the mask.  After following Bob's program for seven weeks we retested and I had a significant improvement.  My metabolic exchange point improved by 50 seconds per mile. 
    • White bread and white rice really spike my glucose.  1 small slice of sourdough with protein and fat, it doesn't spike too much.  Two slices for a sandwich or jasmine rice and it jumps over 150
    • A salad with grilled chicken and avocado and there was no reaction

Video of the Week:

Pro Triathlete Kennett Peterson

https://triggerpublishing.com/product/degloved-pb/

 

Upcoming Interviews:

Chris Leiferman - Fresh off a "W" at The Great Floridian and soon on his way to Daytona, we've got Chris Leiferman with us again.

Josh Clemente - Co Founder of Levels Health is joining us to help answer all of my questions about metabolic health, how diet and exercise affected my metabolic health scores.

Closing:

Thanks again for listening in this week.  Please be sure to follow us @303endurance and @303triathlon and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it!

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

Oct 24, 2020

Thanks to last week's guest Angela Naeth.  This week we are joined by the reigning 70.3 world record holder Kristian Blummenfelt. 

Show Sponsor: VENGA

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. 

Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.  Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

In Today's Show

  • Feature interview with Kristian Blummenfelt
  • What New in the 303 - Karen Hornbostel Final Race of the Series
  • Endurance News - New Challenge Daytona Wild Card announcements
  • Best New Thing - Levels Health

 

 

Interview with Kristian Blummenfelt:

Kristian Blummenfelt (born 14 February 1994) is a Norwegian triathlete and Olympian, competing at both short course and 70.3 distances. He is the current world record holder for the 70.3 distance, setting a time of 3:29:04 in 2018 and both repeating the feat and bettering his own mark in 2019 with a time of 3:25:21. This was the third victory for him in as many years at the Ironman 70.3 Middle East Championships held in Bahrain.

Despite competing in the ITU World Triathlon Series for a number of years, his highest finish was second place until the 31st August 2019 when he took the gold at the Grand Final in Lausanne.

Notably, he was part of a 1-2-3 Norwegian finish at WTS Bermuda in 2018, finishing second to his compatriot Casper Stornes and ahead of their third team mate Gustav Iden. This was the first time this feat had been achieved in the ITU.

Blummenfelt trains up to eight hours a day, swimming up to 45 km, cycling about 400 km and running up to 120 km per week.

  • 5'8" and 77 kgs / 169 lbs
  • Sporting hero was Dale Oen was a Norwegian swimmer. He was the first Norwegian male to win a medal at a major international long course championship, gold at the 2008 European Championships.
  • @Kristianblu

 

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

Endurance News:

LONDON, ENGLAND: The Professional Triathletes Organisation today announced that Sam Long, Danielle Dingman, Magnus Ditlev and Renee Kiley have been selected as wildcards for the PTO 2020 Championship at CHALLENGEDAYTONA®.

In Sam Long and Magus Ditlev we see the young guns of the sport, rightfully stepping up to a championship calibre competition. Both in their early 20’s, their recent performances have announced the arrival of what may be the new guard for the PTO and professional triathlon and the pair could well be battling it out for the next decade. In their first clash at the PTO 2020 Championship, we may witness a transcendental moment in sport that has not happened since Nadal and Federer first locked horns over 15 years ago and began a rivalry that brought tennis to new heights and still continues to this day.

Danielle Dingman and Renee Kiley represent the unique time-honoured tradition of age-groupers progressing to the professional ranks. Both were on their way to breakout seasons and poised to move up the PTO World Rankings for 2020 when COVID-19 struck, eliminating all opportunities to advance up the rankings into automatic qualifying spots.  Kiley’s performance at Cairns was at the level of an automatic qualifier, while Dingman’s victory at the PTO Supported Bear Lake triathlon, besting the PTO World No. 10, clearly indicated she was in good enough form to be awarded a wildcard spot.    

Sara Hall

The Secrets to Peak Performance with Pro Runner Sara Hall

 

What's New in the 303:

Biggest news, not posted is Chris Leiferman is now as a wildcard, so we need to mention in addition to Sam Long

Chilly Cheeks Duathlon has been approved 

Alamosa triathlon was kind of cool with the history of it with Amelia Earhart and finding the hot springs

I think Courtney Dauwalter is Colorado, she would be a good guest

https://www.endurancesportswire.com/tailwind-athlete-courtney-dauwalter-wins-u-s-bigs-backyard-ultra-running-283-miles-over-3-days/?utm_source=ActiveCampaign&utm_medium=email&utm_content=Endurance+Sportswire+Thursday+edition&utm_campaign=ESW+Thursday+10%2F22%2F2020&vgo_ee=9EdCdjkmjBECapBAYVbpFXwFoqDlMHNmyq65fGLdufk%3D

Season Wrap Up from Karen Hornbostel Series

Posted on October 22, 2020

We could not have asked for better conditions then what we experienced this week. Little wind, nice temperatures and the ozone level was reasonable, considering all the fires in the area.

For the men, we had a new course record of 19 minutes flat set by Serghei Tvetcov. Serghei is a professional 

cyclist, and currently rides for the UCI Continental team Team Sapura Cycling.  He is the current time trial champion of Romania and this year he came in second overall in the Tour of Szeklerland and won the individual time trial stage. 

Second place for the men was Brennan Wertz, who came in two seconds behind Serghel with a time of 19:02. 

For the women, Betsy Mercer and Jennifer Sharp tied with a time of 23:45. Mia Aseltine the amazing and fastest junior was right behind with a time of 24:07.

Ryan Muncy was out again this week and got several great photos! We are honored that again this year Ryan has been part of the KHMTT. He does beautiful work, and we encourage you to support his endeavors by purchasing a photo or two of yourself. You can find all the photos from all seven races here.

 

Levels Health

12 glucose lowering strategies to improve metabolic fitness:

A review of 12 strategies that have been shown in research to improve glucose levels in the body. This article offers ideas to consider as you explore your personal data using a continuous glucose monitor (CGM).

Metabolic fitness is our ability to keep average and fasting glucose levels in an optimal range, minimize post-meal glucose spikes, optimize insulin sensitivity, and to exhibit flexibility in utilizing different energy sources — including stored fat and glucose — for fuel.

In order to improve our metabolic fitness, we have to first track our glucose levels, and then we have to know how to modify them. Fortunately, continuous glucose monitoring (CGM) lets us track how specific foods and lifestyle behaviors are impacting glucose levels in real time, helping us expand our metabolic awareness. With our personal data in hand, we can then turn to the scientific literature to provide us guidance in reaching our goals.

This article will explain 12 strategies that have been shown to positively impact glucose levels, and that members of the Levels team have utilized to improve our own metabolic fitness.

 

  1. Eat earlier in the day

“Time restricted feeding” means consuming all your day’s worth of calories in a relatively short window, and abstaining from eating the rest of the time. One study in overweight, non-diabetic individuals showed that even engaging in time restricted feeding for just 4 days can lower fasting glucose, fasting insulin, and mean glucose levels significantly.

 

  1. Explore intermittent fasting

Intermittent fasting means restricting food intake for longer periods of time, usually for 24 hours or more. A recent small case report in three individuals with type 2 diabetes showed that intermittent fasting could meaningfully reverse diabetes in as little as 7 months. These participants did 24 hour fasts, 3-4 times per week.  Bottom line: 24 hour fasts can improve insulin sensitivity. For practical purposes, this means eating breakfast one morning, and then not eating calories again until the next morning.‍

 

  1. Say no to added sugar and refined foods

This one is simple and highly effective: if you’re trying to optimize your glucose, then don’t eat food that was made in a factory, comes in a package of any kind, or doesn’t look at least somewhat like its original form in the wild. Top of the list to eliminate? Added sugars of any kind, refined grains (ie, anything made with refined flour), and refined fruits (ie, juice).

 

  1. Consider fiber a friend

In insulin resistant individuals, high amounts of fiber are associated with lower post-meal glucose levels, insulin levels, and lower glycemic variability (glycemic variability refers to up-and-down swings in glucose). In a study of 18 individuals, those who ate ~51 grams of fiber per day had better glucose-related metrics than those who had an identical amount of calories per day, but only ~15 grams of fiber. The fiber sources in this study included legumes, 2 servings of vegetables and 2 servings of fruits per day, and whole grains. Other sources of fiber include seeds (flax, chia, others), all types of beans, and nuts.

 

  1. Use fat and protein to our advantage

“Preloading” meals with fat or protein can minimize the quick absorption of glucose into the bloodstream. Similarly, eating fat alone in conjunction with a carbohydrate load will decrease the post-meal glucose spike. Research shows that eating 3 ounces of almonds with a meal of white bread leads to significantly lower post-meal glucose spikes than when white bread is eaten alone. Similar trends were seen when participants were served 1 and 2 ounces of almonds, but the biggest effects were seen with 3 ounces of almonds (~40g of fat).

Bottom line: Eating carbohydrates alone is likely to spike glucose more than if the carbohydrates are eaten with fat and/or protein.

 

  1. We utilize vinegar to blunt spikes

Vinegar is known to have a glucose lowering effect when taken before or with a meal. One study showed that when about 1 ounce of white vinegar is consumed with a carbohydrate rich meal, post-meal glucose spikes and insulin levels are significantly lower. In addition, vinegar increases satiety ratings of a meal! In this particular study, the carbohydrate used was white bread containing 50 grams of carbohydrates.  Bottom line: Taking in a small amount of vinegar along with a carb-rich meal appears to generate a lower post-meal glucose spike.

 

  1. Exercise right

Exercise of pretty much any form (including mild aerobic activity, moderate aerobic activity, high intensity interval training, and resistance training) improves metabolic fitness and glucose control. One study showed that a single session of exercise at even a mild intensity (50% or 65% VO2 max) has the ability to significantly increase insulin sensitivity the very next day.  Bottom line: Exercise of any type helps with glucose control and metabolic fitness. Short, frequent bursts of exercise seem to be more effective than longer isolated chunks of exercise. Try to be active all throughout the day!

 

  1. Prioritize sleep

Sleep is absolutely critical to glucose regulation and metabolic fitness. Restricting sleep to 4 hours per night for just 5 days has been shown to significantly decrease glycemic control and metabolic fitness. In one study, this amount of sleep deprivation led to a higher glucose response to specific foods, and a 40% lower rate of glucose clearance from the blood during a glucose tolerance test, as compared with participants who are able to get 12 hours of sleep per night. Bottom line: We need good sleep (7-9 hours per night for most adults) to have proper glucose regulation. No matter how good a diet is, sleep still plays a key role in metabolic function.

 

  1. Prioritize stress management

Stress raises glucose levels, and if we want optimal metabolic fitness, we have to take ownership over managing the stress in our lives.

 

Studies have shown that there is a significant correlation between perceived work-related stress and increased levels of circulating glucose. Bottom line: Stress of any kind can negatively impact glucose levels. Self-care in many forms, including meditation and deep breathing, can promote improved glycemic control and metabolic fitness.

 

  1. Limit saturated fat

Ingestion of large amounts of saturated fat has been shown to acutely decrease whole body insulin sensitivity by about 25%. Saturated fats include fatty cuts of beef, pork, lamb, dark chicken meat, poultry skin, dairy foods (milk, butter, cheese), tropical oils like coconut and palm, and margarine. To optimize insulin sensitivity, emphasizing unsaturated fats like nuts, seeds, olives and olive oil, avocado, fish, soybeans, and tofu appears to be a better bet.  Bottom line: We try not to overdo it on saturated fat, as it seems to be associated with lower insulin sensitivity. Favoring unsaturated fats is likely better for metabolic function.‍

 

  1. Don’t chug water with meals

Interestingly, multiple studies have shown that drinking a large amount of water with a meal will cause an increase in the peak of glucose and insulin after a meal, likely because the fluid load speeds entry of food into the small intestines for rapid glucose absorption. With that said, good hydration overall is an important part of metabolic health, so we never skimp on water, we just try to be smart about when we drink it in relation to our meals. Bottom line: We try spacing out large amounts of liquids an hour or two from meals.

 

  1. Sprinkle the cinnamon

Compounds in cinnamon have been found to improve insulin signaling and glycemic control through a number of potential mechanisms. This is true even in individuals who are non-diabetics: A study of 41 healthy adults assessed whether glucose levels were improved with taking 1 gram, 3 grams, or 6 grams of cinnamon per day for 40 days. The participants were instructed to mix their daily dose of cinnamon powder with apple and milk and consume it. At the end of the 40 day study, those individuals taking any of the doses of cinnamon (1, 3, or 6 grams) all had a statistically significant drop in the post-meal glucose levels after a standardized meal. This effect was largest for the group taking 6 grams cinnamon, who’s post-meal glucose levels dropped from a mean of 105 mg/dL to 92 mg/dL. Additionally, those individuals taking 6 grams of cinnamon had reduced pre-meal glucose levels, indicating that their baseline glucose during the day was lower.

 

Bottom line: Based on the research, cinnamon may be a helpful adjunct in the quest towards improved metabolic fitness. Given that high post-meal glucose spikes are associated with worse health outcomes, cinnamon may be an effective way to blunt these surges.

 

Video of the Week:

Arzachena World Cup October 10th with Kristian Blummenfelt came in a close second to Vincent Luis.

https://www.triathlon.org/results/result/2020_arzachena_itu_triathlon_world_cup/352548

https://www.triathlon.org/events/event/2020_arzachena_itu_triathlon_world_cup

 

Upcoming Interviews:

Carlos Casali has been winning crit and cyclocross races across the nation.  He's a bad ass.  He raced just this past month at the Valmont CX race winning his category. 

 

Closing:

Thanks again for listening in this week.  Please be sure to follow us @303endurance and @303triathlon and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it!

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

Oct 17, 2020

This week we are joined by the reigning Ironman Chattanooga champ, Angela Naeth. She has been battling with Lyme Disease the past couple of years and still managed a sub-9 hour at both the Ironman World Championship and Cozumel in 2018.  Plus we'll talk about the community Team I Race Like A Girl and her new sponsorship with BlueRub. 

 

Show Sponsor: VENGA

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. 

Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.

Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com. 

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

https://vengaendurance.com/303podcast/

 

In Today's Show

  • Feature interview with Angela Naeth
  • What New in the 303 - Colorado Classic Partner to Inspire Student Athletes
  • Endurance News - Giro d'Italia COVID threat, new Challenge Daytona Wild Card announcements
  • Best New Thing - Levels Health and my UCAN brick test

 

Interview Sponsor: UCAN

I'll be talking a little later about my BGL brick test in the news section later, but I did do the test using UCAN as my only fuel and hydration for the 2 hour brick and felt great throughout.  I love that feeling of being 2 hours into an effort and feeling like you still have a kick, and you feel mentally sharp and positive.

UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training and racing to fuel the healthy way, finish stronger and recover quickly!

If you miss the Keep Moving deal, you can always use code MHE2020 for 15% off at generationucan.com,

 

Interview with Angela Naeth:

Growing up in British Columbia, Canada, Angela Naeth, known in the triathlon world for her prowess on the bike, is a multiple 70.3 and Ironman Champion.

In 2018, Angela, while battling Lyme disease, placed 8th at the Ironman World Championships with a time of 8:57.  She is now currently ranked among the top triathletes in the world -  with 3 sub-9 hour IRONMAN performances, 30+ podiums at the 70.3 and Ironman distances. Angela continues to pursue her career in these distances and build awareness around Lyme, and Women in Sport.

Giving back - Angela created a women's triathlon/cycling community in 2017.  www.iracelikeagirl.com.  Growing in numbers, iracelikeagirl is her ability to support others in the sport of triathlon.

FAST FACTS:

Hometown: Prince George, BC Canada

Resides in:  South Easton, Massachusetts

Previous sports: Middle distance track

First triathlon: 2008

Years as a professional: 10

Pre-race meal: Banana and Applesauce

Favorite Foods: salmon, grapes, almond butter, coffee, black licorice.

Favorite workout: Long rides in the mountains

Favorite places: Kona, HI, St. Coix, and Lake Placid NY

 

Post Interview Discussion

  • Lyme Disease
  • Loves VR Racing - weigh in, functional threshold test, iracelikeagirl e-racing team
  • Likes to talk to marketing directors and think outside the box, feel like I'm a part of something
  • Definitely in Kona

 

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

 

Endurance News:

PROFESSIONAL TRIATHLETES ORGANISATION ANNOUNCES VINCENT LUIS, NICOLA SPIRIG, KRISTIAN BLUMMENFELT AND GEORGIA TAYLOR-BROWN AS WILDCARD SELECTIONS FOR PTO 2020 CHAMPIONSHIP

This week the PTO announced the first 8 athletes who will receive Wildcard Slots for the PTO 2020 Championship at CHALLENGEDAYTONA®.  On Monday, Vincent Luis, Georgia Taylor-Brown, Kristian Blummenfelt and Nicola Spirig were announced as the first athletes to be receiving Wildcard Slots. There is no doubt that these short course and Olympic distance stars will spice up the already world-class start line made up of the PTO World Ranking Top 40 male and female athletes. Find out more about the 1st picks and why they were selected here.  Yesterday, Gustav Iden, Flora Duffy, Tim Don and Jessica Learmonth were announced as the latest athletes to have received one of the 20 Wildcard Slots, as allocated by the PTO’s non-athlete board based on the Wildcard Selection Criteria.  The quartet have the opportunity to join the 1st picks and the pre-qualified athletes on the start line to race for a record-breaking $1,000,000 prize purse before a global TV audience on December 6. Each athlete brings their own individual talent and this is shaping up to be the strongest field ever assembled in the sport. Find out more about each athlete’s pedigree and why they were selected here.

 

Cycling: Giro d'Italia on brink of cancellation amid COVID-19 cases

(Reuters) - The Giro d’Italia was on the brink of cancellation on Tuesday after five teams were hit by COVID-19 cases on the first rest day, with two of them pulling out of the three-week grand tour 12 days before the finish in Milan.

The Mitchelton-Scott team withdrew after four staff members tested positive for the coronavirus following top rider Simon Yates pulling out last week. Jumbo-Visma, whose leader Steven Kruisjwijk tested positive, said they would not start the 10th stage on Tuesday.  A Team Sunweb rider, one staff member from Ineos-Grenadiers and AG2R-La Mondiale also returned positive tests, organisers RCS said.  RCS, in a joint statement with the International Cycling Union (UCI), said the teams’ doctors had ordered “isolation measures”.  Sunweb’s Michael Matthews had tested positive and sports director Luke Roberts said the Australian was asymptomatic.

 

‘If This Works It’s Going To Change Everything’: Cycling’s BMC And F1’s Red Bull Advanced Technologies Hint At Cycling Revolution

Red Bull Advanced Technologies’ Vehicle Science team has been helping BMC technicians with simulations of bike behavior based on data from Computational Fluid Dynamics (CFD) models. The companies are enlisted Cancellara—an Olympic and World Champion—to validate and evaluate some of the first hardware developments produced by the partnership.

 

What's New in the 303:

High School Cycling League and the Colorado Classic Partner to Inspire Student Athletes

The Colorado Classic applauds all of these student athletes and is honored to award our Best Young Rider to two Exceptional Student Athletes. These are exemplary student-athletes whose personal standards and achievements are a model to others. They demonstrate outstanding leadership, sportsmanship, academic performance and volunteerism in their team, school, and community.

Nominated by the Colorado League community members, the winners will receive a 2019 Colorado Classic Young Rider Jersey signed by the world famous track and time trial superstar, Chloe Dygert.

“The Colorado Classic is a trailblazer in it’s high profile support of female professional athletes. All youth are inspired by the visibility of exceptional female role models. Thank you for acknowledging 2020 exceptional student athletes,” said Kate Rau, Executive Director of the Colorado High School Cycling League.

The winners will be announced on November 1 on social media.

Those not part of the League, are encouraged to vie for a Chloe Dygert – signed jersey in the QOM Jersey competition. Taking place between October 15th and October 21st, participants are asked to join the Colorado Classic Strava Group, hop on their bikes and get climbing! The first cyclist to ride 13,668 feet in elevation (the total amount of feet climbed during the 2019 event) during that week-long climbing window wins.  A second signed jersey will be awarded to the cyclist who records the most elevation gain during the Climbing Window.

The #InspiredWeRide Jersey Campaign is the latest initiative in a series of ways the organizers behind the Colorado Classic have kept the cycling world engaged during this unusual and trying year; while furthering their mission be more than a race, and act as a movement to inspire and  empower women of all ages to break the mold, and fight for their goals.

 

Levels Health

Tests and Results:

  • For a given carbohydrate (eg, a banana), what is my blood glucose at different times of the day?
  • Same carbohydrate paired with protein/fat different times of the day
  • Same carbohydrate with no post exercise
  • Same carbohydrate followed by aerobic exercise
  • Pre/during/post aerobic exercise fasted
  • Pre/during/post aerobic exercise fueled (Skratch vs. UCAN)

 

Sunday 2 Hour Brick (90 minute ride/30-40 minute run)

Before the test I had a cup of coffee and a high protein and fat breakfast of bacon, eggs and sourdough toast.  I had a swig of UCAN Lemon, and a bottle of UCAN Lemon and another of UCAN Hydrate. 

The brick workout was a 90 minute ride followed by a 30-40 minute run.  The protocol was to take a BGL measurement and fuel with UCAN every 15 minutes.  The following were tests just prior to starting the ride and every 15 minutes, and a final post ride measurement.

The lack of an initial spike in BG illustrates that my muscles are getting adequate glycogen from muscle stores or UCAN, or both.  Starting with a high protein breakfast may have had an influence by starting me out with a steady BGL.  On the ride, the effort was variable as measured by heart rate and perceived exertion.  I was fueling consistently every 15 minutes with UCAN bar and energy drink. 

Just prior to the 60 minute measurement, a had an encounter with rider who honked off at me for riding their wheel.  It actually got me a little honked off and got my adrenaline going (see 10:36 measurement; 101 and rising).  It continued to rise to 122 fifteen minutes later.  This increase could have been from one or more of the following.  A) an increase in effort sending a demand for more glycogen; B) an increase in carbohydrate from UCAN; C) adrenalin rush from the encounter with the rude rider. 

15 minutes into the run there was a 12 point drop, which would suggest a sufficient supply of fuel for the muscles and insulin was packing glycogen into the muscles. Fifteen minutes later the BG increased back to 95 suggesting a surge into the blood stream either from UCAN or the liver.   The post run measurement was 97.  I had a UCAN protein shake with milk after the run and then took a measurement at lunch.  There was a big post run spike which I can only attribute to the UCAN protein shake.

Why does exercise sometimes raise blood sugar? Exercise can trigger the body to release stress hormones, like adrenaline and cortisol. Adrenaline can stimulate the liver and the adrenal glands to release glucose and cortisol which makes you more resistant to insulin.

 

Video of the Week:

The race is Long: Behind the scenes at Bear Lake Brawl

Credit to Kenny Withrow

 

Upcoming Interviews:

Kristian Blummenfelt is a Norwegian triathlete and Olympian, competing at both short course (sprint and standard distance).  In 2018 he set the world record for the 70.3 distance, setting a time of 3:29:04 in 2018 and both repeating the feat and bettering his own mark in 2019 with a time of 3:25:21.  Blummenfelt achieved his first career gold at ITU World Triathlon Series level at the Grand Final in Lausanne on the 31st August.

 

Closing:

Thanks again for listening in this week.  Please be sure to follow us @303endurance and @303triathlon and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it!

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

Oct 10, 2020

How many times have we thought about what the life of a pro cyclist is like?  What are the different level of pro cyclists are there?  How similar are the men's and women's pro structure?  How much to the pros make?  How do they handle their health insurance?  Accident coverage?  Legal fees, etc?  This week's guest is Will Dugan who is not only a former pro cyclist, but he is the President of the Pro Cyclists Foundation.  Will is a retired pro cyclist and he is taking us inside the pro cycling world. 

 

Show Sponsor: VENGA

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. 

Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.

Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com. 

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

https://vengaendurance.com/303podcast/

 

In Today's Show

  • Feature interview with Will Dugan who is going to take us inside the world of a Pro Cyclist
  • What New in the 303 - Nick Martin, CEO of The Pros Closet Passing the Torch
  • Endurance News - London Marathon Results, Giro d'Italia, Challenge Daytona and Wild Card Spots)
  • Best New Thing - Levels Health

 

Interview Sponsor: UCAN

One of the fastest US marathoners of all time, Sara Hall, has officially joined Team UCAN. Hall ran  2:22:16 at the Berlin Marathon last year.  This year Sara Hall (USA) takes 2nd place away from Ruth Chepngetich (KEN) in the final 200 meters with a 02:22:01. 

UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training and racing to fuel the healthy way, finish stronger (like Sara Hall) and recover quickly!

If you miss the Keep Moving deal, you can always use code MHE2020 for 15% off at generationucan.com,

 

Interview with Will Dugan:

Will first found success as a cyclist on CCB International and later signed with Team Type 1, a Pro Continental team. Today, Will operates Vafels, a plant-based Liège-style wafel company in Boulder, CO and is pleased to lead an organization for the benefit of male and female pro cyclists that will have a resounding impact at every level of the cycling community.

  • Raced professionally 3 years
  • Top is the World Tour (Lance Armstrong, Chris Froome, Alex Haus (Golden, Nederland)
  • 2nd Tier Pro Continental (Emerson Amante) Min Salary
  • 3rd Tier Continental (Jelly Belly, Max Chance)
  • Women's races Pro and Amateur teams race together
  • Riders as independent contractors and maybe don't have resources like HR for
  • Pro Cyclist Foundation
    • Mission - Improved access to legal, wellness and career guidance services to benefit the sport at every level
    • Attorney to review contracts at all levels, personal injury representation
    • Accident (French rider taken care of by socialized medicine, US rider, some teams provide insurance)
    • Pro Continental got a salary $15K, but no health insurance.  Opted for Adventure Advocates accident plan.
    • Phil Gaimon -
    • Use budget to offset costs for cyclists to keep the cycling career a viable career
    • Provide stipends and leverage to be an advocate for change
    • USAC and UCI
    • Trusted referral network
    • Blackswift is the investment fund
    • Recurring investments and small one-time donations accepted
    • No government grants
    • Started in CX

 

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

 

What's New in the 303:

Nick Martin, Founder Of The Pro’s Closet–His Open Letter as Steps Down as CEO

15 years ago, with a van, a box of used cycling clothing, a borrowed computer, and no prior job experience, I founded TPC. Never in my wildest dreams could an aspiring mountain bike pro living off of $17 per week have predicted the level of success that TPC would achieve nor the opportunity that lies ahead. With nearly 100 employees, 140K square feet of new warehouse space, and a plan to double in size over the next 12 months, TPC has grown into something much larger than I could have ever imagined. And we are just getting started!

For me personally, this is a celebration. It is an opportunity after 15 years to shed some “weight” and free up some mental energy to reinvest in my growing family. It is also an opportunity to level up our executive team and invest in the future. To be clear, I am not going anywhere. I will continue to be an active member of our leadership team. I will be taking this opportunity to refocus my skills on aspects of our business that I am deeply passionate about: our culture, our brand, and our processes, all the while sitting alongside our new leader and supporting our team in carrying out our vision and strategy for the future.

In the words of Ralph Waldo Emerson, “The future belongs to those who prepare for it today.”

 

Endurance News:

London Marathon

Brigid Kosgei of Kenya wins with a time of 2:18:58, but UCAN athlete Sara Hall (USA) takes 2nd place away from Ruth Chepngetich (KEN) in the final 200 meters with a 02:22:01.  Sara Hall is the first American woman to podium in London  since Deena Kastor won in 2006.

Shura Kitata (ETH) took out the men's race with a 2:05:41.

Women's Elite Results

Men's Elite Results

Bill, what do you think the women's and men's world record at the half marathon?  

 

Giro d’Italia

Stage 1 Time Trial and the wreck.  Miguel Angel Lopez Giro d'Italia 2020 Stage 1 TT Crash

 

PTO 2020 Championships in Daytona, Million Dollar Purse; Will Recent IM Cozumel Champ Sam Long Be Chosen?

In Daytona on December 5th and 6th there is a triathlon festival–the Challenge Daytona Triathlon. There are two days of racing finishing with the PTO Pro Championship. One million dollars will be awarded to top male and female finishers. Pros are invited based on qualifying points and below is a list of the top 40 male and female pros who have qualified. In addition, 10 men and 10 women will be awarded “wildcard” spots. If you are curious how that will work, here is a link to the process: https://protriathletes.org/pto-2020-championships-wildcard-selection-criteria/

The Wildcards will be chosen next week. It will be interesting to see if recent 70.3 IRONMAN Cozumel winner and Boulder native Sam Long gets an invite. On Sams YouTube page in his Cozumel race review he alludes to hopefully being invited to Daytona. https://www.youtube.com/watch?v=T7LaidPWcAs

Broadly speaking, there are three main categories of athletes who are considered for a wildcard selection:

1) Athletes whose rankings, because of injury, maternity or other reasons, do not accurately reflect the quality of their historical performances and who have demonstrated that they are capable of being in-form for the event;

2) Up and coming athletes who have shown the ability to be competitive with the qualifying field, but have not yet had the opportunity to establish a sufficiently high ranking to be an automatic qualifier and;

3) Short course athletes who have a sufficiently high ITU ranking so as to expect that they would be competitive in the event.

 

Best New Thing In The World Today - Levels Health

I get my lab work at my annual physical and my fasting glucose is always "normal".  Friend of ours Tom Griffin contacted me about this "early adopter" pre-release of a continuous glucose monitor (CGM) product. It's a wearable and app that tracks glucose levels 24 hours a day so you really can see how diet and exercise affect your glucose. The app has great analysis, logging and educational resources.

My leigh person understanding of why high blood sugar is that it can lead to diabetes.  So what if my  fasted blood glucose is "normal", if my blood sugar is actually pretty high most of the time?  I wanted to know and Tom  gets me on the wait list and last week I received an email that my account had been approved and how to set up my account, apps to download, what the next steps were.

I received the kit on Saturday with 2 Freestyle Libre continuous glucose measuring device.  I attached the Libre monitor on Saturday afternoon and it did it's calibration.  I took periodic scans to see what my blood-glucose was after eating a banana for a snack and later after dinner.  I still really don't know what I'm doing, but I can see that of the remaining day, my glucose was above normal.  This was my concern of a lurking health problem playing out on Saturday night.

Sunday morning I continued to use the Levels app to monitor my glucose levels.  I took a glucose reading first thing this morning. I noticed a sharp spike in blood glucose after having a cup of coffee with 2 tablespoons of half-and-half and 2 tablespoons of creamer.  After eating a two egg omelet and no toast and another cup of coffee with creamer and half-and-half my levels were pretty normal.  I then set off to ride at 9:30-11:30 and fuel with UCAN.  BC rose slightly during exercise and then when I stopped for lunch it jumped above normal and then dropped back into normal for my afternoon ride with Lauren and this time I did not take any fuel, only hydration.  Sunday evening.  For dinner I had a spicy chicken sandwich, salad and ice cream.  There was an initial spike in BC above normal and then it dropped back to normal in the evening.

I want to know:

What I want to test:

  • For a given carbohydrate (eg, a banana), what is my blood glucose at different times of the day?
  • Same carbohydrate paired with protein/fat different times of the day
  • Same carbohydrate with no post exercise
  • Same carbohydrate followed by aerobic exercise
  • Pre/during/post aerobic exercise fasted
  • Pre/during/post aerobic exercise fueled (Skratch vs. UCAN)

 

Video of the Week:

Brigid Kosgei crushes 2020 London Marathon; USA's Sara Hall sprints to 2nd place | NBC Sports

 

Upcoming Interviews:

Angela Naeth, the reigning Ironman Chattanooga champ.  Not only is she an Ironman champ, she has taken her own experience, degrees in Health Science and Physical Therapy, and coaching experience, Angela and her staff are helping others achieve their athletic goals. 

 

Closing:

Thanks again for listening in this week.  Please be sure to follow us @303endurance and @303triathlon and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it!

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

Oct 3, 2020

Thanks to last week's guest 7-time ITU Triathlon Gold Medalist and Para triathlete, Amy Dixon.  This week we have 90 year old Sister Madonna Buder (aka Iron Nun) who was here this past weekend racing at the Last Call Triathlon. 

 

Show Sponsor VENGA:

Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety. 

Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.

Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com. 

Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.

 

In Today's Show

  • Feature interview with the Iron Nun
  • What New in the 303 (Last Call Triathlon, HS Cycling League Challenge)
  • Endurance News (London Marathon and the Giro d'Italia)

 

Interview Sponsor UCAN:

One of the fastest US marathoners of all time, Sara Hall, has officially joined Team UCAN. Hall ran 2:22 at the Berlin Marathon last year, holds the World Record for the half marathon on the treadmill in 1:09:03, and is a 3-time US 10 Mile Champion. Sara will be racing the London Marathon on October 4th.

UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training to fuel the healthy way and recover quickly.

Use code MHE2020 for 15% off at generationucan.com,

or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/

INTRO BUNDLE

12 Energy Packets, 8 Energy Bars, 12 Hydrate Packets, normally $71.00, now just $49.95 https://ucan.co/product/intro-bundle/

 

Interview with Sister Madonna Buder:

Sister Madonna Buder began training at age 48 at the behest of Father John who told her it was a way of tweaking, "mind, body, and spirit" and for the relaxation and calmness it can bring an individual. She completed her first triathlon at age 52 and first Ironman event at age 55 and has continued ever since.[1]

Buder is well known in the Triathlon community for her achievements in age group races. She has completed over 325 triathlons including 45 Ironman Distances. At the 2005 Hawaii Ironman, at age 75, the Iron Nun became the oldest woman ever to complete the race, finishing 1 hour before the 17-hour midnight cut-off time. At the 2006 Hawaii Ironman, at age 76, she again became the oldest woman ever to complete the race, finishing with a time of 16:59:03.

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!

 

What's New in the 303:

Sister Madonna, Para Triathletes, Hola and Chilton Bring the House Down at Last Call Triathlon in Loveland

About 30 minutes before the Last Call Triathlon started, a cold wind blew in from the North, tossing tents, paddle boards and casting a little doubt on what kind of day it might become. Instead, the day turned into one of the most inspirational and electric days seen at a sprint triathlon in quite some time.

USA Triathlon sent some of their para olympic and olympic hopeful athletes to compete. As an added bonus one of them, Kyle Coon was guided by Olympian Andy Potts and came in 11th overall.  Melissa Stockwell, Kendall Gretsch, Hailey Danisewicz also competed for team USA.

 

High School Cycling League Challenge 2 Winners Announced–these Kids Can More Than Ride, They are Super Creative!

There is nothing virtual about the Colorado High School Cycling League’s fall challenges. Yes, normally hundreds of high school cyclists gather for some killer mountain bike races in places like Buena Vista or Snowmass, but this year, is, well—2020.

 

Teams from Colorado, New Mexico and Wyoming, including over 1,800 student athletes are participating in diverse and fun challenges that mirror what was to be the racing season. In this week’s challenge, teams went out to accumulate the most miles over a week and teams competed for the highest average of miles per rider. In this video all the winners from the four conference are announced along with videos from the other challenge challenges!

 

Endurance News:

London Marathon

The 2020 Virgin Money London Marathon elite races will be held on a closed-loop circuit around St James’s Park in central London. Due to the current Coronavirus pandemic, no spectators will currently be allowed to watch the event road-side.

Our 'how to follow the Virgin Money London Marathon' page offers a guide to the best ways to catch all the action from The 40th Race throughout the day.

You can watch the races live on BBC TV on Sunday 4 October. The current schedule is:

The BBC will also have coverage of the event on iPlayer and on the BBC Sport website.

You will also be able to follow the event on the Virgin Money London Marathon social channels: Facebook, Twitter and Instagram.

The elite fields at the Virgin Money London Marathon feature some of the world's greatest distance runners, so this year's race is not to be missed.

Elite Womens Field

Elite Mens Field

 

Giro d’Italia

Dates: Saturday October 3 – Sunday October 25

Stages: 21

Length: 3,495.8km

Start: Monreale

Finish: Milan

TV Coverage (UK): Eurosport

 

The Giro d’Italia is one of cycling’s three Grand Tours, along with the Tour de France and the Vuelta a España. It is the first of the three week races of the cycling season, usually taking place in May into early June. Due to the global coronavirus pandemic, the 2020 edition of the race was moved to October 3 to 25.

As you might expect, the race predominantly takes place within its home country of Italy, but has frequently visited other nations in its 102 editions so far – the 103rd edition in 2020 was meant to start in Hungary until the coronavirus postponement.

This year’s edition of the race has attracted some serious talent despite plenty of riders opting to target the Tour de France in August/September and the Classics in October.

 

Video of the Week:

Last Call Triathlon, Sister Madonna, Para Triathletes, high energy! 

This is a really well done race video produced by Jerod Picune.  Jared Picune is a creative and technical aficionado with a passion for design, motion graphics and cinematography. In 2002 Jared co-founded Idea Spring. Jared has worked with numerous clients on a variety of different projects, including the critically acclaimed Baby Einstein series for Disney.  http://www.picune.com/

 

Upcoming Interviews:

Pro cyclist, Will Dugan to talk about his pro career and some of his races at Tour of CA, Pro Cycling Challenge and more.  Will Dugan now organizes Project Supertraining, supported rides that provide a pro-like training experience for amateur (and some pro) riders. The rides also direct money and attention to charitable causes. 

Angela Naeth, the reigning Ironman Chattanooga champ.  Not only is she an Ironman champ, she has taken her own experience, degrees in Health Science and Physical Therapy, and coaching experience, Angela and her staff are helping others achieve their athletic goals. 

Closing:

Thanks again for listening in this week.  Please be sure to follow us @303endurance and @303triathlon and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it!

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

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