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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: May, 2021
May 29, 2021

It's Memorial Day weekend and our guests this week are Eleanor Allen and David Fellows, from Water for People

Water For People was born out of the American Water Works Association (AWWA), the largest nonprofit, scientific, and educational association dedicated to managing and treating water.

 

They continue to have a strong partnership with AWWA, the Water Environment Federation, the National Association of Water Companies, the National Association of Clean Water Agencies, and the US Water Alliance.

 

Today, Water For People continues to rely on strong ties to professionals in the water industry. These partnerships ensure the solutions we provide are grounded in the expertise of water and wastewater experts from around the world.

Show Sponsor: VENGA

Venga CBD knows how important sleep is for athletes so they created Venga Super Sleep.  It has Melatonin, CBD AND an all-new cannabinoid CBN that’s been shown to promote sleep.  You get all three in Venga Super Sleep and it’s available now. I think they sold out in the first couple of days but are sure to have more soon.

Oh, and get this - no sleep aid hangover. You’ll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body’s systems to promote a great night’s sleep.  As with all of Venga CBD’s products, Super Sleep is 100% THC-free and non-habit forming.

You can check it out at Vengacbd.com/sleep and they have a great bundle offer running: If you buy a bottle of the Venga CBD daily CBD Ultra Gels, you can get a bottle of Super Sleep for just $34.00. It’s typically $85, so it’s a smokin’ deal!

 

Go to vengacbd.com/sleep to get all the details and don’t forget that our listeners get a X discount with coupon code X (only valid on full-priced items, not bundles).

 Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).

 

In Today's Show

  • Feature interview - Water for People
  • Endurance News - Ironman Tulsa Pro Race Results and mixed news about Tokyo Olympics
  • What New in the 303 - Bolder Boulder Courses, Open Water Swimming and Gravel Racing Heating Up in Trinidad
  • Video of the Week - Tulsa Race Highlights

 

You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co

 

Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co

 

 

Interview with Eleanor Allen and David Fellows

Water For People was born out of the American Water Works Association (AWWA), the largest nonprofit, scientific, and educational association dedicated to managing and treating water.

We continue to have a strong partnership with AWWA, the Water Environment Federation, the National Association of Water Companies, the National Association of Clean Water Agencies, and the US Water Alliance.

These partners help us ensure high-quality drinking water and sanitation services are available to Everyone Forever.

The idea behind Water For People began in the early 1980s, with three people who wanted to use their expertise to build a better world.

Today, Water For People continues to rely on strong ties to professionals in the water industry. These partnerships ensure the solutions we provide are grounded in the expertise of water and wastewater experts from around the world.

Our News is sponsored by Buddy Insurance.

It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  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:

Ironman 70.3 Chattanooga and Ironman Tulsa last weekend

Tulsa Pro Results

 

Climate change could push temperatures at the Tokyo Olympics to the 'danger-zone' for athletes, report warns

(CNN)Intense heat and high humidity could pose a serious risk to athletes at this year's Tokyo Olympics, according to a new report.

 

The report, published Wednesday by the British Association for Sustainable Sport, details the concerns of leading athletes and scientists about the health impacts of soaring temperatures in Japan. According to the report, the average annual temperature in Tokyo "has increased by 2.86 degrees Celsius since 1900, more than three times as fast as the world's average."

The Olympics are due to run from July 23 to August 8 -- a time when Japan usually experiences its highest annual temperatures, which are soaring even higher in the warming climate. "I think we're certainly approaching a danger-zone," Great Britain rower and Olympic hopeful Melissa Wilson told the study's authors. "It's a horrible moment when you see athletes cross the line, their bodies fling back in total exhaustion, and then not rise up."

Some events at the upcoming Summer Games have already been moved away from Tokyo amid heat concerns, including the marathon, which will take place nearly 500 miles north of the Japan capital in Sapporo where temperatures are expected to be much cooler.

Canceling Tokyo Olympics is 'essentially off the table,' says IOC member Dick Pound

(CNN)International Olympic Committee member Dick Pound says he believes the Olympic Games will go ahead this year and says the option of canceling the event is "essentially off the table."

Speaking to CNN's Selina Wang, Pound insisted that all indications suggest a "bubble" around those participating in Tokyo can be maintained but he stopped short of guaranteeing that it will be completely safe amid the pandemic.

"Nobody can guarantee anything. I mean, let's be reasonable on that," he said.

"But all the indications are that the bubble can be created and maintained and daily, or whatever the frequency of tests will be, will identify any indications that there may be some people having the virus that are there. They'll be put into isolation right away."

Earlier this year, Pound -- who is the longest-serving member of the IOC -- put the likelihood of the Games going ahead at about 75% but now says the probability is much higher, with experts learning more about the virus everyday.

"None of the folks involved in the planning and the execution of the Games is considering cancellation," he added.

 

What could happen if the Tokyo Olympics get canceled?

(CNN)With a little over two months until the start of the Tokyo Olympics, the possibility of a cancellation looms large over the Games.

As Japan battles a fourth wave of coronavirus infections and a state of emergency in Tokyo and other prefectures remains in place until the end of the month, there is mounting pressure from health experts, business leaders and the Japanese public to call off the Games.

Last week, the Tokyo Medical Practitioners Association, an organization of about 6,000 doctors in Tokyo, penned a letter calling for a cancellation, while a petition which garnered 350,000 signatures in nine days in support of a cancellation has been submitted to organizers.

Also last week, the CEO of leading Japanese e-commerce company Rakuten said that holding the Games amid the pandemic amounts to a "suicide mission" -- among the strongest opposition so far voiced by a business leader.

However, the International Olympic Committee (IOC) has remained adamant that the Olympics, already postponed by a year amid the pandemic, will be able to get underway on July 23.

Organizers have released a playbook, the final version of which is expected next month, outlining a series of countermeasures that they say will ensure the Games can take place in a safe and secure way, even as thousands of athletes from around the world descend on Tokyo.

With the Winter Olympics in Beijing now less than a year away, officials have also said that the Games won't be postponed again and that a cancellation would be the likeliest option if it's deemed unsafe to hold the Games from the rescheduled start date in July.

 

What's New in the 303:

Bolder Boulder Courses

HOW THE BOLDER ON THE RUN 10K WORKS

Just pick the location, day and time you want when you register. 2 hour blocks available from 6:30am-8:30pm, Saturday, Sunday, or Monday over Memorial Day weekend. Each course will be ready—officially marked and measured. Wear your bib with timing tag. When you cross the start line your timing automatically starts, and it will automatically stop when you cross the finish line. Easy peasy. Masks and social distancing required in Start and Finish area.

 

Open Water Swim Racing Options

Mountain Swim Series 2021 -  has an exciting line-up of swims for this year and are including one additional race, a 500 YD swim at the Solstice Sunset Swim event. This distance will be a great opportunity for new open water swimmers, new triathletes, and KIDS! Any kid who participates in this race will be receiving a finisher prize!

 

The dates for the swim series are as follows:

Solstice Sunset Swim – June 26th, 2021: Starting earlier, at 3pm this year! This event includes a 1.2 mi, 2.4 mi, and the NEW 500 YD swims!

Registration closes on Sunday June 20th, and if you sign up after June 10th, we cannot guarantee that we will have the correct shirt size for you.

Carter Lake – July 17th, 2021: No day of registration. This is a 3mi out-and-back swim!

Registration closes on Sunday July 11th, and if you sign up after July 1st, we cannot guarantee that we will have the correct shirt size for you.

Chatfield Classic – August 15th, 2021: Limited to 200 participants, so please sign up in advance! This event includes a 1 mi and 2 mi swim.

 

The Castle 2.5K/5K/10K – August 28th, 2021: This is the highest altitude organized marathon swim event in the country! We will have the camping option again on Friday night – which you’ll find through the swim registration site. Camping is $40 for a 4 person site and will decrease your morning day of drive!

 

Registration information for the year can be found at https://mountainswimseries.com/.

 

We always need volunteers! If a significant other, friend, child (16 and over) is coming with you, we would love them to volunteer with us! If you are trying to decide to do one of the swims or new to open water swimming, volunteering is also a great opportunity! We couldn’t do this without our volunteers! In 2021, we will be continuing the tradition of giving our volunteers a free race entry after a volunteer shift!

To volunteer, sign up here:

https://mountainswimseries.com/volunteer-signup

 

Gravel, Heating up in Trinidad, PX 160 Doubled Riders from Last Year

Thanks to all riders who rode with us at Pony Xpress Gravel 160! It was a great day, and we saw some fast times. Congrats Whiteny Allison, Lauren DeCrescen, Flavia Oliveira, and Jessica Cygan who all broke the women’s course record! Congratulations are also due to Cory Lockwood, Jim Snitzer, Nick Gould, James Osborne, Mark Currie, Zack Allison, and David Griffen who all broke the men’s course record! Jonathan Cavner deserves an honorable mention for setting last year’s course record at 5:11 and almost beating it this year once again.

We had amazing growth and are happy to announce that we doubled the number of entries from last year. We also saw more participants in the160 KM distance than ever before, and a record number of female riders. In addition, riders came from seven different states to race with us. Thank you gravel grinding community for making all of this possible! 

We would like to thank all the Pro athletes that came to Trinidad and competed. Nearly twenty active Pro riders attended, setting another event record.

 

Video of the Week:

Ironman Tulsa 2021 Highlights

 

Closing:

Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

May 21, 2021

TOKYO BOUND!

What a race it was in Yokohama! With a dominant performance on the bike, 23-year-old Taylor Knibb qualified for the 2020 U.S. Olympic Triathlon Team via her gold-medal showing. And Morgan Pearson, picking off people with a blistering 29:30 10k,  became the first U.S. man to qualify for the Tokyo Games by snagging the bronze in the men's race.

 

Knibb and Pearson join Summer Rappaport as the first three U.S. athletes to qualify for the Olympic Triathlon Team — the rest of the team will be named via discretion by USA Triathlon's Games Athlete Selection Committee. 

 

Our guest this week is the gutsy and aggressive Tokyo-bound Taylor Knibb!

 

 

Show Sponsor: VENGA

 

Our friends at Venga CBD have an all-new product to help athletes with their sleep because they know how important it is for athletes.  They call it Venga Super Sleep.  Get this - It’s got Melatonin, CBD AND….an all-new cannabinoid CBN that’s been shown to promote sleep.  You get all three in Venga Super Sleep and it’s available now. I think they sold out in the first couple of days but are sure to have more soon.

 

Oh, and get this - no sleep aid hangover. You’ll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body’s systems to promote a great night’s sleep.  As with all of Venga CBD’s products, Super Sleep is 100% THC-free and non-habit forming.

 

You can check it out at Vengacbd.com/sleep and they have a great bundle offer running: If you buy a bottle of the Venga CBD daily CBD Ultra Gels, you can get a bottle of Super Sleep for just $34.00. It’s typically $85, so it’s a smokin’ deal!

 

Go to vengacbd.com/sleep to get all the details and don’t forget that our listeners get a X discount with coupon code X (only valid on full-priced items, not bundles).

 

 Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).

 

 

In Today's Show

  • Feature interview - Taylor Knibb
  • Endurance News - Yokohama Results and Race Report
  • What New in the 303 - RIP Gwen Erffmeyer Ingles
  • Video of the Week - Yokohama Race Highlights

 

 

Interview Sponsor: UCAN

Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!

 

Saw Tim O'Donnell has his hands on UCAN EDGE.  Each has 15g of SuperStarch Energy and 0g sugar.  They are not a gel consistency, which is awesome!  Is much more like a liquid.  Tear off the top and just rolled it up.  It wasn't sticky like gels.  The flavor is like the tropical orange flavor of the Energy SuperStarch powder.  I may  my extra test tubes of UCAN SuperStarch.

 

You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co

 

Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co

 

 

Interview with Taylor Knibb

Taylor Knibb and Morgan Pearson qualified for the U.S. Olympic triathlon team with podium finishes at a World Series event in Yokohama, Japan, on Saturday.  Knibb, at 23 set to become the youngest U.S. Olympic triathlete since the sport was added in 2000, led an American one-two in the women’s race with Summer Rappaport, who in 2019 became the first U.S. triathlete to qualify for Tokyo.

 

“I wasn’t really thinking about [the Olympics],” Knibb said, according to USA Triathlon. “I was just trying to get to the finish line.”

 

Knibb and Rappaport will be joined on the Olympic team by one more woman, a committee discretionary selection. A prime candidate is Katie Zaferes, the discretionary selection in 2016 who was the top American in the World Series in 2017, 2018 and 2019, winning the world title in 2019.

 

Interview with Taylor Knibb.

 

Taylor Knibb was inspired to become a triathlete after she watched her mom, Leslie Knibb, compete in an IRONMAN race and noticed the positive atmosphere. She tried a kids’ race and was hooked on the sport from there, working her way through USA Triathlon’s youth elite and junior elite pipelines. Up to this day, her favorite part of competing in triathlons is the camaraderie within the triathlon community, as well as the challenge of always growing and improving within the sport. In high school, she joined her school’s cross-country team while continuing to compete in triathlons. She was named the Washington D.C. Gatorade Cross Country Runner of the Year and the D.C. State Athletic Association Runner of the Year in both 2014 and 2015. She was the 2015 and 2016 USA Triathlon Junior Elite national champion, the 2015 ITU Junior World Championships silver medalist, and 2016 and 2017 ITU Junior world champion. Also, in 2017, she became the youngest woman to earn a spot on the podium at an ITU World Triathlon Series race after she won silver at the WTS stop in Edmonton, Alberta, Canada. Then in 2018, she earned the title of ITU Under-23 World Champion. Knibb considers the ITU Under-23 World Championships to be one of her favorite moments of her career because she accomplished a solid performance across all three disciplines. Knibb currently runs NCAA Division I cross-country and track & field at Cornell University, where she is pursuing a degree in psychology.

 

Taylor Knibb was crowned 2015 and 2016 USA Triathlon Junior Elite national champion, 2015 ITU Junior World Championships silver medallist, and 2016 and 2017 ITU Junior world champion. Also, in 2017, she became the youngest woman to earn a spot on the podium at an ITU World Triathlon Series race after she won silver at the WTS stop in Edmonton, Alberta, Canada. Then in 2018, Taylor earned the title of ITU Under-23 World Champion.

 

Career highlights:

- 2nd place at the 2019 Santo Domingo ITU Triathlon World Cup

- 3rd place at the 2019 ITU World Triathlon Mixed U23-Junior Relay

- 14th place at the 2019 ITU World Triathlon Grand Final Lausanne - Elite women

- 16th place at the 2019 Tokyo ITU World Triathlon Olympic Qualification Event

-3rd place at the 2019 ITU World Triathlon Mixed Relay Series Edmonton

 

 

Our News is sponsored by Buddy Insurance.

It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  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:

 

TAYLOR KNIBB QUALIFIES FOR 2020 U.S. OLYMPIC TRIATHLON TEAM WITH GOLDEN RACE IN YOKOHAMA

YOKOHAMA, Japan — Taylor Knibb, a 23-year-old Cornell University graduate from Washington, D.C., qualified for the 2020 U.S. Olympic Triathlon Team with a gold-medal performance at the World Triathlon Championship Series in Yokohama, Japan. Knibb becomes the youngest woman in history to make the U.S. Olympic Triathlon Team.

 

Summer Rappaport (Thornton, Colo.), the only other U.S. triathlete already qualified for Tokyo based on her finish at the Tokyo ITU World Olympic Qualification Event in 2019, joined Knibb on the podium with silver.

 

The race in Yokohama marked the second and final auto-qualification opportunity for the U.S. Olympic Triathlon Team. With Knibb and Rappaport having now punched their tickets to Tokyo, the third and final spot on the women’s team will be named via discretion by USA Triathlon’s Games Athlete Selection Committee. For a complete explanation of U.S. Olympic Triathlon Team qualifying, click here.

 

Knibb has been the USA Triathlon National Team’s youngest member since she first made the team in 2017. A triathlete since childhood, she grew up competing in USA Triathlon’s youth and junior elite circuit. She went on to win the 2016 and 2017 Junior World Championships and the 2018 Under-23 World Championships — one of just three women ever to capture world titles at both the Junior and U23 levels. Knibb is a 2020 graduate of Cornell, where she ran NCAA track and cross-country for four years while balancing her elite triathlon career. She also joined the Cornell swim team her senior year. Today, Knibb trains in Boulder, Colorado, with Origin Performance Squad, an elite international triathlon training group.

 

In 2017, Knibb became the youngest athlete in history to medal in a World Triathlon Championship Series event when she earned silver in Edmonton, Canada. Today’s gold in Yokohama marks her first-ever World Triathlon Championship Series victory.

 

Saturday’s race featured a 1,500-meter swim, 40-kilometer bike and 10-kilometer run. Knibb executed her race in signature style — starting with a top-five swim, then breaking away on the bike alongside the Netherlands’ Maya Kingma about 25k into the 40k course.

 

By the time they hit the second transition, Knibb and Kingma had a 90-second gap on the rest of the field. Knibb quickly moved into the lead on the run, leaving Kingma behind and clocking a 35-minute, 9-second 10k. She broke the tape in a total time of 1 hour, 54 minutes, 27 seconds — 30 seconds clear of Rappaport, who ran her way through the field to take the silver medal. Kingma rounded out the podium in 1:55:05.

 

“It was an awesome race — and thank you to Maya and all the other racers,” Knibb said. “I wasn’t really thinking about (the Olympics). I was just trying to get to the finish line, so one thing at a time! But I’m extremely grateful. Maya was so good through the technical sections, so I learned a lot and I have a lot of work to do on that part, but I was just trying to stay focused.”

 

For Rappaport, the silver marked her second straight podium in Yokohama. The last year the race was held, in 2019, Rappaport was part of a U.S. podium sweep, taking silver alongside Katie Zaferes (gold) and Taylor Spivey (bronze).

 

“Japan is one of my favorite places to race, and I love coming back to Yokohama to race year after year,” Rappaport said. “I was so happy we were able to hold the races here under safe conditions, and I’m so happy I was able to come back here and be part of a 1-2 American finish. I feel like today I really found my competitive fire again.”

 

Spivey (Redondo Beach, Calif.) finished just off the podium in fourth place, 18 seconds behind Kingma.

 

Also racing for the U.S. were Kirsten Kasper (North Andover, Mass.), who placed 14th in 1:56:25; 2019 world champion and 2016 U.S. Olympian Katie Zaferes (Cary, N.C.), who was 22nd in 1:57:12; and Renée Tomlin (Ocean City, N.J.), who was 45th in 2:03:20.

 

The elite season heads next to Lisbon, Portugal, from May 21-23. The Lisbon races include individual World Triathlon Cup events and a Mixed Relay competition. The Mixed Relay will debut as an Olympic medal event at the Tokyo Games.

 

2021 World Triathlon Championship Series Yokohama

1,500m swim, 40k bike, 10k run

 

Elite Women — Complete Results

  1. Taylor Knibb (Washington, D.C.), 1:54:27
  2. Summer Rappaport (Thornton, Colo.), 1:54:57
  3. Maya Kingma (NED), 1:55:05

 

U.S. Finishers

  1. Taylor Knibb (Washington, D.C.), 1:54:27
  2. Summer Rappaport (Thornton, Colo.), 1:54:57
  3. Taylor Spivey (Redondo Beach, Calif., 1:55:23)
  4. Kirsten Kasper (North Andover, Mass.), 1:56:25
  5. Katie Zaferes (Cary, N.C.), 1:57:12
  6. Renée Tomlin (Ocean City, N.J.), 2:03:20

 

Olympic Qualification

  1. Taylor Knibb, USA
  2. Summer Rappaport
  3. Maya Kingman Nederlands
  • Spivey
  • Zaferez
  • Kasper

 

What's New in the 303:

 

Gwen Erffmeyer Inglis Official Obituary, Rest in Peace

Gwen Erffmeyer Inglis died on May 16, 2021, as the result of an impaired driver who struck her while Gwen was doing what she loved, riding her bike.

 

Gwen was born on October 12, 1974 to Gerald and Carol Erffmeyer. In high school she was very active, playing basketball, volleyball and running track. She went on to play basketball and was an All-American high jumper at Calvin College in Grand Rapids, Michigan, where she received her degree in accounting. For the past 14 years, Gwen worked as Manager of Government Account Compliance at Brown and Caldwell.

 

In 2004, Gwen discovered her love of cycling and began racing. This love of bikes led her to meet her husband, Mike. In 2008 they were married. As fellow cycling enthusiasts, they traveled to bike races all over the country together, often both competing once or twice in the same day, frequently both standing on podiums. She held numerous national and state champion titles. You might also see them on the tandem together, Mike on the front as the pilot, and Gwen as the stoker on the back. The words “Power Couple” were frequently heard referring to this dynamic duo. Besides being teammates on and off the bike, they were best friends, lovers of life, who lived life to the fullest. Mike and Gwen and their two dogs, Jazzy and Rascal

 

 

Video of the Week:

Triathlon Japan Women | Knibb claims gold in WTCS season opener in Yokohama to book Tokyo spot

 

Closing:

Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

May 15, 2021

This week Greg Nance who recently completed the World Marathon Challenge (7 Marathons in 7 days on 7 continents) and his biggest challenge yet, he's planning a 3,000 mile Run Across America in a Mission to explore the addiction epidemic and promote mental health. 

Show Sponsor: VENGA

Our friends at Venga CBD have an all-new product to help athletes with their sleep because they know how important it is for athletes.  They call it Venga Super Sleep.  Get this - It’s got Melatonin, CBD AND….an all-new cannabinoid CBN that’s been shown to promote sleep.  You get all three in Venga Super Sleep and it’s available now. I think they sold out in the first couple of days but are sure to have more soon.

Oh, and get this - no sleep aid hangover. You’ll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body’s systems to promote a great night’s sleep.  As with all of Venga CBD’s products, Super Sleep is 100% THC-free and non-habit forming.

You can check it out at Vengacbd.com/sleep and they have a great bundle offer running: If you buy a bottle of the Venga CBD daily CBD Ultra Gels, you can get a bottle of Super Sleep for just $34.00. It’s typically $85, so it’s a smokin’ deal!

Go to vengacbd.com/sleep to get all the details and don’t forget that our listeners get a X discount with coupon code X (only valid on full-priced items, not bundles).

Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).

In Today's Show

  • Feature interview - Greg Nance
  • Endurance News - Yokohama and Collins Cup team/rankings
  • What New in the 303 - Freedom Of the Bike and Waterton Canyon
  • Bill and Rich's Excellent Adventure - Prep for Chattanooga
  • Video of the Week - Yokohama Olympic Trial Promo

 

Interview Sponsor: UCAN

Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!

Saw Tim O'Donnell has his hands on UCAN EDGE.  Each has 15g of SuperStarch Energy and 0g sugar.  They are not a gel consistency, which is awesome!  Is much more like a liquid.  Tear off the top and just rolled it up.  It wasn't sticky like gels.  The flavor is like the tropical orange flavor of the Energy SuperStarch powder.  I may  my extra test tubes of UCAN SuperStarch.

You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co

Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co

 

Interview with Greg Nance

Our guest this week is Greg Nance.  He is passionate about using technology to boost college affordability, youth mental health, and addiction recovery.  Greg was able to attend UChicago and Cambridge with the help of compassionate mentors and scholarships. He's on a mission to pay it forward.  He co-founded and led Moneythink and Dyad Mentorship, organizations that have helped students earn over $27M in scholarships.

 

When he's not working, he's running (or eating TexMex). He has set 11 Fastest Known Time records and recently ran 7 marathons in 7 days on 7 continents.  He lives in Seattle and a Seahawks fan!

 

 

Greg's Mission

  • I'm Running Across America to explore our addiction epidemic and promote mental health
  • 3,000 miles to celebrate 3,000 days sober.
  • On March 16th 2020, I celebrated 3,000 days sober. To commemorate the milestone, I’m aiming to run 3,000 miles between NYC and Seattle to explore America’s addiction epidemic.
  • For years I was in denial about my struggles with alcohol and painkillers. Fearing the stigma, I felt isolated and alone. But as I've slowly opened up, I’ve realized that my struggles are far more common than I imagined.
  • 40 million Americans — or 1 in 7 — suffer from substance or alcohol addiction. As I run across America, I want to hear and share some of their stories.
  • I’m partnering with Director Sarah Schutzki and the International Documentary Association to create 1 IN 7, a film that chronicles the journey. We aim to spark a national dialog on how we, as families and a society, can best support addicts and boost mental health across America.
  • You can learn more about my mission in this University of Cambridge article previewing the run.
  • Now I'm gearing up for the biggest challenge yet —a 3,000 mile Run Across America!  

Ultra Training (gregrunsfar.com)

Greg Nance | Fastest Known Time

 

@GregRunsFar to follow training + mission prep + the run across america.

https://www.brooksrunning.com/

https://vertavahealth.com/greg-nance/

https://wentworthms.com/take-the-leap-reflections-on-running-155-miles-across-the-worlds-driest-desert/

https://betakezo.com/

https://livepurepower.com/

https://eclipseglove.com/?ref=GregRunsFar

 

Our News is sponsored by Buddy Insurance.

It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  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:

Updated team standings for The Collins Cup as the battle for automatic qualification continues. Athletes are ‘In The Hunt’ if they have not yet raced in 2021 but have a strong 2019/2020 points average and are in a position to potentially qualify once they have raced in 2021. This includes athletes who have been on maternity leave and to qualify for The Collins Cup would need to race at least once in 2021.

Team USA Highlights

Sam Long is the new Team USA #1 as a result of scoring 102.33 points at St George putting him over 1 point ahead of the next closest USA man - Rudy von Berg.  Rookie Sophie Watts is Team USA #4 as a result of 85.96 and 85.81 points finishes at Texas and St George respectively.

Team Internationals Highlights

Jeanni Metzler moves to Team Internationals #3, pushing Sarah Crowley and Ellie Salthousedown to #4 and #5 respectively meaning Ellie loses her position as an automatic qualifier. Jackson Laundry’s 94.24 point result in St George rockets him up to #8 amongst a tightly pack of International men with just under 5 points separating #3 Sam Appleton down to #8 Jackson.

Team Europe Highlights

Emma Pallant-Browne moves to Team Europe #5 having scored 100.88 points in St George to give her an average of 93.00 points when combined with her 2019/2020 points. Magnus Ditlev moves to Team Europe #3 ahead of George Goodwin #4 with Alistair Brownlee 'In The Hunt' as he is yet to race in 2021.

The Collins Cup Explainer video explains how the qualification process works, how the teams are selected, the history behind The Collins Cup and builds excitement for the head-to-head battles we can expect to see in August.  When writing about the PTO or The Collins Cup please include the following link for updates about The Collins Cup https://signup.thecollinscup.com/.

U.S. OLYMPIC TEAM QUALIFICATION ON THE LINE AT WORLD TRIATHLON CHAMPIONSHIP SERIES YOKOHAMA

U.S. Olympic hopeful triathletes will have a chance to punch their tickets to Tokyo at this week’s World Triathlon Championship Series event in Yokohama, Japan, which serves as the second and final auto-qualifier for the 2020 U.S. Olympic Triathlon Team. In addition to the elite race, a World Paratriathlon Championship Series event is also scheduled.

All races are set for Saturday, May 15, in Japan, which is late Friday night, May 14, for most of the United States. All events will be broadcast live at TriathlonLIVE.tv; monthly and annual subscriptions are available for purchase. The races will also be streamed live on FloTrack with a subscription.

The World Paratriathlon Championship Series event kicks off the action at 5:50 p.m. ET on May 14/6:50 a.m. local time on May 15 (the paratriathlon race is not an auto-qualifier for the U.S. Paralympic Team). The elite women follow at 9:16 p.m. ET on May 14/10:16 a.m. local time on May 15, and the elite men are scheduled for 12:06 a.m. ET on May 15/1:06 p.m. local time on May 15.

In Yokohama, elite athletes will cover an Olympic-distance course featuring a 1,500-meter swim, 40-kilometer bike and 1-kilometer run centered around Yamashita Park and the Port of Yokohama. Elite paratriathletes will race a sprint-distance course with a 750m swim, 20k bike and 5k run.

 

Olympic Qualification

The U.S. will send a maximum of three women and three men to the Tokyo Olympic Games for triathlon. Summer Rappaport (Thornton, Colo.) is the only athlete currently qualified for the U.S. Olympic Triathlon Team, by way of her fifth-place finish at the Tokyo ITU Olympic Qualification Event in August 2019.

Because Rappaport is already qualified, only one woman can qualify for the U.S. Olympic Team in Yokohama. Since no men have qualified to date, up to two men can punch their ticket to Tokyo by way of a qualifying performance in Yokohama. After Yokohama, all remaining spots will be selected via discretion by the USA Triathlon Games Athlete Selection Committee.

In Yokohama, athletes can auto-qualify for the U.S. Olympic Triathlon Team in the following scenarios:

In the women’s race, the first U.S. athlete finishing on the podium, who has not already qualified for the team, will earn automatic selection. (E.g., only one U.S. woman can auto-qualify at this event, and she must be on the podium).

Because no U.S. men were auto-selected from the 2019 ITU World Olympic Qualification Event, the highest-placed U.S. man finishing within the top-eight overall will be selected to the team.

Two men may be selected to the team at Yokohama, in the event that both men finish on the podium.

In the days following Yokohama, the USA Triathlon Games Athlete Selection Committee may, but is not required to, issue a limited number of “early discretionary nominations” on or before May 20, 2021. Any remaining slots not filled at one of the two auto-selection events, and not named as “early discretionary nominations,” will be issued via final nomination to the team by the USA Triathlon Games Athletes Selection Committee after June 15, 2021.

Click here for a complete explanation of the qualification process for the U.S. Olympic and Paralympic Triathlon Teams.

U.S. Athletes to Watch

The U.S. women bring a strong contingent to Yokohama, led by the trio who swept the podium at the 2019 Yokohama race — Katie Zaferes (gold), Rappaport (silver) and Taylor Spivey (bronze).

Headlining the women’s start list is Zaferes (Cary, N.C.), the 2019 World Triathlon champion and 2016 U.S. Olympian. Zaferes had a breakout season in 2019, winning five of eight races in the World Triathlon Series and earning silver in a fifth. She crashed out of the 2019 Tokyo test event, missing her first chance at Olympic auto-qualification, but she went on to capture the world title in Lausanne, Switzerland, two weeks later. Zaferes also reached the overall World Triathlon Series podium in 2018 (silver) and 2017 (bronze).

Spivey (Redondo Beach, Calif.) holds the No. 2 spot on the start list. She was just off the overall World Triathlon Series podium in 2019, placing fourth in the season-long standings. Spivey led the U.S. women at the 2020 World Triathlon Championship in Hamburg, Germany, with a fourth-place finish.

Rappaport will compete in Yokohama at No. 3 on the start list, though her spot in Tokyo is already secure. The four-time World Triathlon Series medalist and eight-time World Triathlon Cup champion had a comeback season in 2019, placing a career-best fifth in the overall World Triathlon Series standings.

 

Also set to compete for the U.S. women are Taylor Knibb (Washington, D.C.) and Tamara Gorman (Rapid City, S.D.), two of only three women in World Triathlon history to have won individual world titles at both the Junior and Under-23 levels. Kirsten Kasper (North Andover, Mass.), a nine-time World Cup medalist who placed fourth overall in the 2018 World Triathlon Series, and Renée Tomlin (Ocean City, N.J.), a 10-time World Cup medalist, will also toe the line. Click here for the complete women’s start list.

On the men’s side, Morgan Pearson (Boulder, Colo.) and Matt McElroy (Huntington Beach, Calif.) are No. 19 and 20 on the start list, respectively. McElroy is a nine-time World Cup medalist who became the first U.S. man in a decade to podium in a World Triathlon Series race in 2019 when he took silver in Leeds, England. Pearson is relatively new to the sport, having made his elite debut in 2018. The two-time World Cup medalist led all U.S. men at the 2020 World Championships in Hamburg, placing eighth.

Chasing a second Olympic appearance is Ben Kanute (Geneva, Ill.), a 2016 U.S. Olympian and two-time World Cup medalist with a career-best World Triathlon Series finish of seventh. Also racing for the U.S. men are Eli Hemming (Kiowa, Colo.), a four-time World Cup medalist and eight-time Continental Cup medalist, and Kevin McDowell (Geneva, Ill.), the 2015 Pan American Games silver medalist and seven-time World Cup medalist. Click here for the complete men’s start list.

Elite Women

Scheduled for Friday, May 14, 2021 7:00 PM MDT

Elite Men

Scheduled for Friday, May 14, 2021 9:50 PM MDT

https://www.triathlonlive.tv/upcoming-live-streams/videos/2021-world-triathlon-championship-series-yokohama-men

 

What's New in the 303:

The Freedom Of the Bike and Waterton Canyon–Inspired by Paraglider in CA

As I took a long walk on a beach near Santa Barbara, I saw a paraglider hugging the cliffs a couple a hundred feet above. I kept walking wondering how the pilot got there as I knew it was a remote area. As I meandered I saw an old set of stairs. So I climbed them and emerged on a hard packed single track trail hugging the cliff high above.

I walked, a little cautiously, and suddenly I saw a bike perched on the ledge and a man unpacking a paraglider. Turns out it was a motobecan e-bike and the man rides here with his paraglider, unpacks it, ditches the bike in the bushes and flies for hours above the ocean—depending on the winds. He told me he once climbed to 7,000 feet off the coast of Carpentria about 40 miles southeast of here.

But the point is, he rode his bike. Here surfers ride their bikes to find uncrowded surf and deserted beaches, often on e-bikes. So many people seem to bike here to do something else. It made me think of Colorado and some opportunities we have to bike and recreate.

Fishing and Waterton canyon came to mind. Waterton Canyon was built in the late 1870’s as a railroad (of course) that connected Denver to south park and beyond. Companies competed for mining freight and thus railroads carved out beds in most of the canyons we now ride or drive. Rail service stopped in 1937 and the tracks were ripped up in the 1940’s as scrap metal for the war. In 1983, Denver Water constructed the 200 foot Strontia Springs dam and what remained was a very smooth gravel access road closed to cars, but open to bikes and pedestrians.

A parking lot at the mouth of the canyon gives access to this 6.5 mile road that ends just passed the dam. Where the road ends, the Colorado Trail begins and ends 486 miles later in Durango (550 by bike). If you travel east from this parking lot you can access the beginning of the High Line Canal. Overall the road gains 650 feet in elevation making it a gentle grade.

 

Bill & Rich's Excellent [Endurance] Adventure

  • Bill
    • Major Taylor
  • Rich
    • Matt Emmet did his Metabolic Efficiency Treadmill Assessment.
    • Input into the pacing and nutrition plan for Chattanooga 70.3
    • Dialed in Matt's taper for the race

 

Video of the Week:

2021 Yokohama Qualification Event Promo Video

 

Closing:

Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

May 8, 2021

This week we have coach Bobby McGee and Sue Reynolds.  Sue has been a guest in the past and we talked about her book "The Athlete Inside".  As she heads to Worlds in Bermuda this October, she is being coached by world renown running and triathlon coach Bobby McGee. Author of Magical Running. 

Bill you asked the other week, who's the Yoda of the coaching.  I think Bobby McGee is the Yoda of coaching for running and triathlon. 

Show Sponsor: VENGA

Our friends at Venga CBD have an all-new product to help athletes with their sleep because they know how important it is for athletes.  They call it Venga Super Sleep.  Get this - It’s got Melatonin, CBD AND….an all-new cannabinoid CBN that’s been shown to promote sleep.  You get all three in Venga Super Sleep and it’s available now. I think they sold out in the first couple of days but are sure to have more soon.

Oh, and get this - no sleep aid hangover. You’ll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body’s systems to promote a great night’s sleep.  As with all of Venga CBD’s products, Super Sleep is 100% THC-free and non-habit forming.

You can check it out at Vengacbd.com/sleep and they have a great bundle offer running: If you buy a bottle of the Venga CBD daily CBD Ultra Gels, you can get a bottle of Super Sleep for just $34.00. It’s typically $85, so it’s a smokin’ deal!

Go to vengacbd.com/sleep to get all the details and don’t forget that our listeners get a X discount with coupon code X (only valid on full-priced items, not bundles).

Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).

 

In Today's Show

  • Feature interview - Bobby McGee and Sue Reynolds
  • Endurance News - IRONMAN 70.3 Results and News
  • What New in the 303 - ?
  • Bill and Rich's Excellent Adventure - Sabino Canyon in Tucson and Road to Ragnar
  • Video of the Week - Bobby McGee Running Fundamental and Lionel/Sam Battle

Interview Sponsor: UCAN

Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!

Saw Tim O'Donnell has his hands on UCAN EDGE.  Each has 15g of SuperStarch Energy and 0g sugar.  They are not a gel consistency, which is awesome!  Is much more like a liquid.  Tear off the top and just rolled it up.  It wasn't sticky like gels.  The flavor is like the tropical orange flavor of the Energy SuperStarch powder.  I may  my extra test tubes of UCAN SuperStarch.

 

You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co

Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co

 

Interview with Bobby McGee and Sue Reynolds

Our guests this week are Bobby McGee and Sue Reynolds. 

As with all interviews, as you research and prepare you learn what incredible contributors these guests are to endurance sport.  Bobby McGee is no exception.  Bobby McGee has played an integral role in the development of top athletes with USA Triathlon, as well as several Olympians and top-ranked ITU stars. He is the author of “Run Transformation,” The World’s Best Run Training Course.  He also wrote Run Workouts for Runners and Triathletes. The Forward in that book is by Tim Noakes who established the Central Governor theory and leading Physiologists.

One of Bobby's athletes, Barb Lindquist, 2004 Olympic Triathlete writes of Bobby McGee - "I worked with Bobby in my lead up to the Athens Olympics.  His approach took my running to the next level, helping me become the World #1 ranked triathlete for 2 years. His blend of science & intuition definitely brings out the best runner you could possibly be.”

Sue Reynolds started a journey that started with a walk to a neighbors house and back.  Step by step, goal by goal, she discovered running and then triathlon and completely transformed her body and life.  At the age of 67 she has completed 5 seasons of triathlon and has been to 4 world championships.  We spoke to her about her book "The Athlete Inside"

Let's get into the in person interview at Bobby's office in Boulder, CO.

Bobby McGee Running

 

Our News is sponsored by Buddy Insurance.

It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  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:

Sam Long, “Absolutely a Break Through Race.”

St. George Utah, May 1st 2021–For the last couple of years they have exchanged blows on social media and swapped Strava KOM’s on Mt. Lemmon, but yesterday they battled in person to very end.  Sam Long and Lionel Sanders ran shoulder to shoulder for last three miles of IRONMAN 70.3 St. George, the North American 70.3 Championship. If it had been a 70.1, Sam may have won, but with an obvious final grimace, Sanders had one last kick and pulled away in the final turns and edged Long by five seconds.

Both men collapsed at the finish line where the emotion and pain of the effort was clear when they stood and embraced like two prize fighters with nothing else to give. The made for the movies ending culminated a day that saw Long and Sanders make up time on the bike putting them in position to chase down the leaders on the run that included Boulder’s Rudy Von Berg who finished fourth.

For Sam Long this was a breakthrough race. He knew that if he found himself in the exact position he did, that all his hard work had paid off. He knew Sanders was probably the one to beat and his respect (maybe admiration) for Sanders was obvious at the finish line.

During the broadcast, analyst and pro triathlete Dede Griesbauer (who did an amazing job) thought Long’s move near the top of the last hill about 3 miles out may have been too soon. He caught the pack on the hill and then slipped back near the top. Was his last match burnt? Nope, and he said when asked about it, “my plan all along was to push the final 3 miles. I knew they are downhill and that I can run down quite well. I was struggling to stay with them on the uphills so had to give it everything I had.”

https://www.ironman.com/im703-st-george-results

Ironman 70.3 St George Results

  • 5 seconds separating Sam and Lionel
  • 2:10 to Magnus
  • Daniela cruisy 5 minutes lead on 2nd place
  • Skye Moench a close 5th to Paula Findlay

 

Video of the Week:

Essentials of Running Mechanics with Bobby McGee

Lionel Sanders VS Sam Long Final 5K 70.3 St.George

 

Closing:

Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

May 1, 2021

This week we have the Founder of This App Saves Lives TASL, Ryan Frankel. I installed the TASL (This App Saves Lives) more than a month ago.  it and have been racking up points that for the time I'm driving and not distracted by using my phone.  I love the concept.  When I ride, the thing I worry about most are distracted drivers. 

 

Show Sponsor: VENGA

We have talked about how important sleep is on this show.  We've even had sleep specialists as guests. Sleep is so key for athletes!

Our friends at Venga CBD have an all-new product to help athletes with their sleep because they know how important it is for athletes. And like all things Venga, they went over the top for athletes - they went into the lab and created a triple threat to help you get better sleep tonight.  They call it Venga Super Sleep because man, this packs a punch.  Get this - It’s got Melatonin, CBD AND….an all-new cannabinoid CBN that’s been shown to promote sleep.  You get all three in Venga Super Sleep and it’s available now. I think they sold out in the first couple of days but are sure to have more soon.

Oh, and get this - no sleep aid hangover. You’ll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body’s systems to promote a great night’s sleep.  As with all of Venga CBD’s products, Super Sleep is 100% THC-free and non-habit forming.

You can check it out at Vengacbd.com/sleep and they have a great bundle offer running: If you buy a bottle of the Venga CBD daily CBD Ultra Gels, you can get a bottle of Super Sleep for just $34.00. It’s typically $85, so it’s a smokin’ deal!

Go to vengacbd.com/sleep to get all the details and don’t forget that our listeners get a X discount with coupon code X (only valid on full-priced items, not bundles).

Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).

In Today's Show

  • Feature interview - Ryan Frankel
  • Endurance News - IRONMAN 70.3 NA Championship St. George, Daniela Ryf 
  • What New in the 303 - Lookout Mountain, Historical Climb for Over 100 years
  • Bill and Rich's Excellent Adventure - Trip to Chatty; Ragnar
  • Video of the Week - Skye Moench Prep for St George

Interview Sponsor: UCAN ***SKIP 4/30***

Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!

I got a chance to try the UCAN EDGE product this week on my 50 mile ride.  I had two 1.87 oz packets with me.  Each has 15g of SuperStarch Energy and 0g sugar.  They are not a gel consistency, which is awesome!  Is much more like a liquid.  I gave it a shake, tore off the top and just rolled it up.  It wasn't sticky like gels.  The flavor is like the tropical orange flavor of the Energy SuperStarch powder.  I may not have to take my extra test tubes of UCAN SuperStarch.

1.) UCAN launched a Vanilla flavor of the really popular plant-based Energy + Protein. Fans have been raving about how good the existing Chocolate flavor and the Vanilla flavor promises to be just as good!

2.) The Training Bundle now has a box of UCAN Edge included in it.

You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co

Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co

 

Interview with Ryan Frankel

Our guest this week is Ryan Frankel.  Ryan is a serial entrepreneur currently working on a new venture near and dear to his heart. Previously founded the online nutrition coaching platform, EduPlated. Former CEO and Co-Founder of VerbalizeIt, a language translation services company featured on Shark Tank and which was acquired in 2016. Ryan is an independent consultant, author of "The Making of an Entrepreneur: Lessons from a Winding Journey Towards Entrepreneurship". He's a 2012 MBA graduate of The Wharton School of the University of Pennsylvania. 2012 alumnus of the Techstars business accelerator in Boulder, Colorado. Inc Magazine as a Top 35 Under 35 Entrepreneur.

Let's talk about This App Saves Lives with Ryan Frankel.

Pete Picolo Bicycle Colorado

Triny Willerton

 

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:

IRONMAN 70.3 NORTH AMERICAN CHAMPIONSHIP ST. GEORGE

The 2021 Intermountain Healthcare IRONMAN 70.3 North American Championship St. George will offer 250 qualifying slots and 50 Women For Tri slots to the 2021 IRONMAN 70.3 World Championship in St. George.

This is exciting to see an IRONMAN race go down with so many pros competing.

 

Outpouring of Support for Daniela Ryf as the World Champ Opens Up About Her Sexuality

Ryf’s long-time coach Brett Sutton also commended her for her courage in doing the interview and confirmed they had split ways—but that there was “no behind-the-scenes gossip” and that the interview had no influence on the coaching decision. It was simply time for a new path for each.

Sutton, the legendary and controversial coach, worked with Ryf for eight years and ushered her from a long ITU career to her nine world titles across the Ironman and 70.3 distance, establishing her as one of the greatest triathletes of all time. “It’s been a great journey,” he said. “I’m proud to have been able to be a part.”

However, the COVID pandemic caused frustration “but also enlightenment” for an athlete who loves racing, he said, and gave her a chance to evaluate her achievements and step outside of the triathlon bubble. She also noted in both the Swiss interview and to Triathlete that she had returned to school to finish her degree in the last year. Sutton said that decision gave her an opportunity to think about her future too.

 

The 10 Most Common First-Time Triathlete Mistakes

Triathlon, for better or worse, has a lot of moving parts. It isn’t nearly as simple as a regular running event, and combining swim-bike-run into a single day makes things exponentially more complicated. For some triathletes, their first race can feel like a minefield with pitfalls at every turn, but if you can steer clear of a few common mistakes, you’ll have more fun. With that in mind, here are 10 common first-time triathlete mistakes and how you can easily avoid them on race day:

#1: Not being familiar with swimming in open water

For all kinds of very appropriate reasons, most of our swim training occurs in a pool. But for your triathlon, most of us will swim in an open-water environment—such as a lake. While you may think that these two things would be pretty similar, it turns out they are not, and that mistake is a common one among new triathletes. First, pool water is (hopefully) crystal clear and allows you to see the bottom, which you can easily reach. Most lakes, and most non-pool triathlon swim venues in general, are murky enough so you can’t see your hand in front of your face, let alone the bottom.

Solution: A lot of triathletes find this lack of visibility to be disconcerting, so getting any kind of experience with a non-pool swim environment before race day can help you get used to the feel of open-water swimming. If you can’t find an open-water swim option before your race, you can practice swimming in your pool with your eyes closed at short intervals (or squint or use a pair of badly-scratched goggles) during the weeks leading up to race day. It’s not exactly the same, but it’s better than nothing!

#2: Not practicing running after biking

#3: Forgetting gear / having too much gear in the transition area

#4: Can’t find your bike / racking spot during transition

#5: Going off-course on the swim

#6: Getting the “what” of fueling wrong

#7: Getting the “how much” of fueling and hydrating wrong

#8: Getting the “when” of fueling and hydrating wrong

#9: Not knowing the rules

#10: Nothing new on race day!

 

What's New in the 303:

Lookout Mountain, Historical Climb for Over 100 years

Since the popular cycling ap Strava became a thing, Lookout Mountain in Golden has been climbed by approximately 25,000 cyclists 248,000 times—which is a tiny fraction of the actual times it has been scaled since it was completed in 1914.

In 1908 the letter “M” representing the School of Mines was painted on Lookout Mountain, about 4,000 years after native Americans left numerous campsites in the area and six years before the Lariat Loop Trail road was completed. In 1911 William “Cement Bill” Williams had a vision to build a scenic road to attract tourist to Golden and with many investors including Adolph Coors and Charles Boettcher (as in Boettcher mansion at the top) it was finished in 1914. In 1915 the American Automobile Associated named it the top scenic road in America. Before the road existed tourists could take a funicular to the top and visit a real estate office selling parcels of land. That office is located where TV towers now reside. (You can still see the scar of the funicular and if you look across the valley, there was another funicular that ascended South Table Mountain to serve a casino and dance hall on top of Castle Rock before the KKK took it over in the 1920’s.)

If you know where to look you can still find remnants of a watering station to help cool cars climbing the mountain in the early years. In 1917 Buffalo Bill was buried at the top and is now a popular place to rest after the 4.6 mile climb from the pillars at the base of the mountain. The classic timed route (and race) begins at the Pillars and finishes just before the turn to the grave.

Ride Basics:

Distance: Up and down–9.2 miles

Elevation gain: 1,219 ft (to the Buffalo Bill turnoff)

Difficultly: Medium to hard

Average Grade: 5.3%

Fastest known Times, Men: 15:51, Women: 19:30

Map Strava

Video: Youtube

 

Bill & Rich's Excellent [Endurance] Adventure

 

Video of the Week:

Last hard run before St George 70.3 + race thoughts

  • 3 hour drive to the race
  • Coming of win in TX
  • Trains on the course
  • Respect to Daniela Ryf, but she can be beat

 

Upcoming Interviews:

Coming Soon:  Author of "The Athlete Inside" Sue Reynolds and Coach Bobby McGee who has played an integral role in the development of top athletes with USA Triathlon, as well as several olympians and top-ranked ITU stars. He is the author of “Run Transformation,” The World’s Best Run Training Course.

Looking to chat with Ben Hoffman after St George. 

Closing:

Thanks again for listening in this week.  Please be sure to follow us @303endurance 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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