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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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May 19, 2019

Welcome

Welcome to Episode #178 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion. 

This week we have running coach Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  Andrew wrote an article Training in the Grey Zone: How to Avoid the Zone 3 Plateau that is published in TrainingPeaks. 

We hope you enjoyed last week's Mothers Day special and the interview with professional triathlete, Meredith Kessler.  If you missed it, you can of course hear it on episode #177.

 

Announcements:

  • Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page
  • If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.

 

Sponsor - iKOR Labs:

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

 

In Today's Show:

  • Andrew Simmons of Lifelong Endurance
  • Video of the Week
  • Endurance Trivia
  • What's New in the 303
  • Upcoming interviews

 

Sponsor - Riplaces:

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

 

Interview Introduction:

Andrew Simmons is a running coach in Denver, Colorado. Andrew works with athletes of all abilities and works with youth to adult athletes. Andrew coaches distance running and works with 5K – Ultra Marathon athletes. You can find his work all across the web from opinions on the Lifelong Endurance blog to training articles on the TrainingPeaks Blog.

Andrew  has been a competitive Marathon and Half Marathon Runner for the better part of a decade. Andrew started his competitive career originally in triathlon. His transition to competitive sports wasn’t so simple; the thought of a running a mile was daunting with the additional 70 lbs. on his frame. After finding a flyer for a triathlon in a local bike shop, he decided to take on a challenge that would change him significantly. Andrew has continued to push his limits, completing 30+ Marathons, 25+ Half Marathons and 35+ Triathlons, including the 2011 Louisville Ironman. 

 

Sponsor - Halo Neuroscience:

Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279. 

 

Post Interview Discussion

 

Video of the Week:

World Records @ Boulder Seltzer Mile 2.0

  

Endurance Trivia:

  1. The "grey" zone in the article Training in the Grey Zone" is referring to a zone 3 in a chart of:
    1. 3 zones
    2. 4 zones
    3. 5 zones
    4. 7 zones
    1. 1 zones
    2. 2 zones
    3. 4 zones
    4. 5 zones
  2. An easy hour in Zone __ will always provide a better benefit than a moderately hard Zone 3 effort for that same hour.

You want to create a schedule that allows you to run easy days in Zone 2 to illicit a recovery response, increase aerobic capacity, and increase fatty acid usage. The latter is a major benefit of Zone 2 running, true aerobic running will make you a better fat burner. Zone 3 running will leave you burning a mixture of carbs and fat, never making you super efficient at being a carb burner or fat burner!

 

"What's New in the 303":

https://303triathlon.com/kara-goucher-nearly-collides-with-mountain-lion-on-morning-training-run/

Goucher set out around 8:45 a.m. local time on Monday, May 6, toward the trail systems west of Boulder. As she passed alongside a parked truck outside a residential construction site on Sunshine Canyon Drive—still a Boulder road, not a trail—a mountain lion sprinted across the front of the vehicle. The two were inches away when they saw each other, Goucher told Runner’s World.

https://303cycling.com/how-we-talk-about-drivers-hitting-cyclists/

“a perfect day to ride,” she says—and the 46-year-old triathlete was travelling east on Nelson Road, a straight, treeless rural route roughly nine miles north of town. After signaling with her arm, she started to turn left onto North 65th Avenue, a quiet stretch of pavement where she would be able to worry less about traffic. She never made it.

Midturn, “I bounced off the grill of a brand-new Ford F-150,” she recalled. “I flew through the air and landed on the westbound shoulder.” According to a story that ran later that day in the local newspaper, the Boulder Daily Camera, Willerton made her turn in front of the driver, Stephen Gray, then 62, who was traveling in the same direction and hit her from behind. Willerton never lost consciousness, but she suffered six broken ribs, a triple pelvic fracture, chipped teeth, and a collapsed lung, among other injuries.

 

Upcoming Interviews: 

  • On 303Radio you will hear the interview with Justin Blalog on the film Shared Territory: Gravel Bike Across Iceland
  • Debbie Potts, host of The Whole Athlete Podcast has published her most recent episode on chronic stress and performance.  I was honored to be a guest on her podcast an recommend you check our discussion about the causes, signs and affects of chronic stress.
  • Coach Mikael Eriksson of Scientific Triathlon and "That Triathlon Show" podcast is joining us about training zones and how to make sure they are accurate and current.  With the context of the training (energy zones) we are going to talk about the importance of training volume in different training zones to achieve the right progressive overload and adaptations, and the many issues that can come from not executing the right training.
  • Christie Aschwanden, author of "Good To Go".  Christie Aschwanden is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.   A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad.  She was on the CU bicycle racing team along with Tyler Hamilton back in the day as well.
  • Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989

If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview. 

 

Closing:

Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.

  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

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

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