| Welcome | We have one of the foremost leaders of triathlon as our guest this week. President of the Board for USA Triathlon, Barry Siff, joins us to talk about the My Time To Tri joint initiative between USAT and Ironman to introduce 100,000 new athletes to the sport of triathlon. We're your hosts Rich Soares, Bill Plock and Khem Suthiwan. Thanks for joining us for another week of endurance interviews and discussion. |
| Last week's guest | Thanks to last week's guest, coach Eric Kenney who talked to us about how to train for long course when you are short on time. If you haven't heard the interview yet, go back and check it out on episode #113. |
| Discussion Teasers | My Time To Tri Interview discussion 303 News from Bill Plock Pledge project Khem's race schedule Update on Spring Break in Lake Havasu If we have time, a little on the Olympics
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| Interview Setup | A little bit of background on Barry Siff. Born in Worcester, Mass. Professional career brought me to New York City, Detroit, Boston, Omaha and Colorado. Prior to marathoning in 1981, he was an accomplished tennis player and co-captain of his college tennis team. Barry has complete over 60 marathons; 11 Ironmans (four Kona); was a full-time adventure racer 1998-2003. Barry co-founded MountainQuest Adventures in 1998, specializing in adventure and multisport races. He evolved that into 5430 Sports in 2004, building 5430 to eight events with over 7,000 athletes. One of the most renowned races is the Boulder Peak Triathlon. Barry consults and speaks in the world of endurance events and leadership, as well as write for many publications and popular websites. He is the President of the Board of USA Triathlon and currently resides in Tucson with his wife Jodee and their dog, Jackpot. As we mentioned in the intro, we were able to catch up with Barry to talk about the My Time To Tri initiative. With that, let's get into the interview. |
| Interview | Barry Siff |
| Host Discussion Topics | My Time To Tri Interview discussion
303 News from Bill Plock Pledge Project
Khem's race schedule Update on Spring Break in Lake Havasu |
| Upcoming MHE Interviews | MHE upcoming interviews:
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| 303 Media Productions | Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. Be sure to check out the great interviews that we have there. If you are in Colorado and have ever wondered about racing Lake to Lake in Loveland, check out the interview with Race Director, Peggy Shockley |
| Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
|
| Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. 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. Thanks again for listening to MHE. Train well this week. Stay tuned, stay informed, and enjoy the endurance journey! |
| Welcome | Welcome to Episode #113 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Bill Plock and Khem Suthiwan. Thanks for joining us for another week of endurance interviews and discussion. Are you long on goals and short on time? Do you want to do a 70.3 or 140.6 distance triathlon, but juggling a career, family and other commitments? We have coach Eric Kenney with us today to help has navigate the fine line of minimal training for long distance. |
| Last week's guest | Thanks to last week's guest, coach Ken Axford joining us to discuss bike handling skills. If you haven't heard the interview yet, go back and check it out on episode #112. |
| Discussion Teasers | Bill and Khem, how are you guys doing on this fine day? What topics are we discussing after the interview? Follow up on Tire Change - the missing step! My Time To Tri Initiative Spring Break in Lake Havasu |
| Interview Setup | At the end of 2001, Eric found cycling and quickly moved through the ranks to become a Category 1 cyclist. With hundreds of races under his belt, he expanded his training to include running and swimming and soon entered the world of triathlon races where he has stayed ever since. Eric lives in Boulder, CO with his wife, and enjoys training hard, slow mornings with lots of coffee, and a big breakfasts. Eric is currently training. He never really stops being active, ever. Some of Eric's recent coaching highlights: Club National Championships.Boulder Tri club team comp win Co Triathlon. Boulder Tri club team comp win Ironman 70.3 Boulder. Boulder Tri club team comp win Ironman Boulder. Boulder Tri club team comp win 5th place Womens 30-34 Ironman Boulder 1st place P-1-2 CO Hill climbing Champ (Mt Evans) 2016 1st women Pro Team Time Trial nation championships Kona Qualifier at inaugural Boulder Ironman 17th overall sub 12hr IM lake placid. avg. 6.5 hr’s of training a week! 1st place CO Hill climbing Champ. 2013 1st place CO state champ TT
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| Interview | Eric Kenney |
| Host Discussion Topics | Bill and Khem Teasers http://www.sharkattackdata.com/ Follow up on Tire Change - the missing step! My Time To Tri Spring Break in Lake Havasu Olympic Games - 1:16:20.0 30K Simen Hegstad KRUEGER of Norway |
| Upcoming MHE Interviews | MHE upcoming interviews:
|
| 303 Media Productions | Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. Be sure to check out the great interviews that we have there. If you are in Colorado and have ever wondered about racing Lake to Lake in Loveland, check out the interview with Race Director, Peggy Shockley |
| Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
|
| Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. 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. Thanks again for listening to MHE. Train well this week. Stay tuned, stay informed, and enjoy the endurance journey! |
| Welcome | Welcome to Episode #112 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Bill Plock and Khem Suthiwan. We're glad you are joining us for another week of endurance interviews and discussion. We have coach Ken Axford joining us to discuss bike handling skills. USAT level 2 coach, youth & junior, training peaks and he was the 2015 USAT Development coach of the year and owner of Peak Multisport based in Colorado Springs. |
| Last week's guest | Thanks to last week's guest, coach Billy "The Kid" Edwards joining us to talk with Bill about de-training effect and how to make the most of your indoor trainer and why indoor training can be one of your best training tools. If you haven't heard the interview yet, go back and check it out on episode #111. |
| Discussion Teasers | How to Find The Best Indoor Training Setup For You |
| Interview Setup | Ken Axford (Colorado Springs, Colo.) distinguished himself as a coach of youth, junior, U23 and elite-level athletes in 2015, with seven developmental athletes under his direction earning USA Triathlon elite licenses. He coached U23 female athletes to fourth- and ninth-place finishes at the ITU U23 World Championships, as well as a third-place finish at the ITU U23 CAMTRI American Championships. Four of his youth athletes ages 13-15 earned podium finishes at USA Triathlon Youth Elite Cups, and he also coached seven qualifiers for the USA Triathlon Youth Elite & Junior Elite National Championships. PEAK Multisport, the USA Triathlon High Performance Team Axford directs and coaches in Colorado Springs, was ranked 10th in the U.S. at the end of the season. |
| Interview | Ken Axford |
| Host Discussion Topics | How to Find The Best Indoor Training Setup For You - This article is on TrainingPeaks and authored by Matthias Knossalla who is a professional triathlete with multiple podium positions at IRONMAN® 70.3 & Challenge® events. He is also the founder and CEO of the German coaching network Trivolution-Training where he coaches professional and age group athletes from all parts of the world. The first step in indoor training is riding your own bike indoors at home. To do that you only need a cheap indoor trainer and perhaps a TV or music to make it a little bit more entertaining. One of the major benefits is that you have the possibility to ride on your own bike and that you will get used to riding the in aero bars and in your optimal aero position. Change Bike Tires Like a Beast - Billy Edwards wrote in- "Since I learned about getting the bead tucked into the bottom of the rim I have never met a tire I can't mount. I even was teaching the top USAC guru this summer and his mind was blown. I have spent HOURS!!!!! dealing with tough to mount tires. I have cut my hands on the spokes or the levers. If you are out on the road, use this technique and wow your friends with your amazing strength...granted it is technique and not strength at all- sound familiar (swimming!!!). TrainingPeaks Article "Nordic Skiing 101 For the Triathlete or Cyclist" - Competitive Nordic skiers are known as the fittest people on earth. This designation comes from scientific testing that demonstrates Nordic skiers have the highest VO2 max, which is the amount of oxygen the human body can take in and utilize per minute. Outside of genetics, the sport itself develops VO2 max through the requirements of movement and engagement of the whole body. Arms, legs and core are all essential, and when combined with proper technique, Nordic skiing can generate some incredible speed and performance gains. |
| Upcoming MHE Interviews | MHE upcoming interviews:
|
| 303 Media Productions | Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. Be sure to check out the great interviews that we have there. Bill just published his interview with Ellen Hart. Bill, the interview was fantastic. Do you want to give it a plug? |
| Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
|
| Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. 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. Thanks again for listening to MHE. Train well this week. Stay tuned, stay informed, and enjoy the endurance journey! |
| Welcome | We have coach Billy "The Kid" Edwards joining us to talk with Bill and I about indoor training - how to make the most of your indoor trainer and why indoor training can be one of your best training tools. Plus, we'll ask him long of a break you can take before de-training takes effect. Welcome to Episode #111 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares and Bill Plock. We're glad you are joining us for another week of endurance interviews and discussion. Khem is running a friend to the airport and will join us next week. |
| Health IQ | Our show today is sponsored by Health IQ. Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle. Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. We've partnered with Health IQ because we believe in their service and competitive rates. They have saved us money and we think they can save you money too. See if you qualify for these special rates by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way that respects your time and goals. |
| Last week's guest | Thanks to last week's guest, coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine. Tricia joined us to go a number of aspects related to the topic. If you haven't heard the interview yet, go back and check it out on episode #110. |
| Discussion Teasers |
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| Interview Setup | Let's get into the interview now with Billy "The Kid" Edwards. Billy coaches the United States Naval Academy Triathlon Team. He has been coaching the Navy Club sport since 2008. Billy also coaches and consults competitive and beginner triathletes all over the country. His professional coaching background includes USA Triathlon and USA cycling certifications. As a Marine infantry officer, Billy spent much of his time getting his Marines mentally and physically prepared for their tasks in battle similar to prepping athletes for races and meets. Billy believes in consistency in every aspect of life in order to become a better athlete. Sports should become not just a hobby but a positively integrated aspect of your life. He also considers triathlon much more than swim, bike, and run. It is the obstacles in your life, in your training, and then on race day that you have to learn to mentally, emotionally, and physically hurdle on the way to your goals. http://billythekidtriathlete.com/coaching/ |
| Interview | Billy Edwards |
| Health IQ Ad | Thanks again to Health IQ for sponsoring today's interview. The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people. - 56% of Health IQ customers save between 4-33% on their life insurance. - These savings are exclusive to Health IQ and you must qualify to get the special rate (visit the site for more details). - Health IQ can save our customers up to 33% because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive. Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself. Let's face it, you spend money on race registrations, gym memberships and gear. See if you can reward yourself further and recoup some of those investments. See how much you can save. -70% of HealthIQs exclusive rate clients get approved at the top rate class. -Fastest growing life insurance company with over 5 billion in coverage. To get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. |
| Host Discussion Topics | My Time to Tri - USA Triathlon and IRONMAN today announced Time to TriTM, an unprecedented industry-wide initiative to grow the sport of triathlon in the United States by supporting and inspiring beginners to complete their first race. With the end of 2020 as a goal of introducing 100,000 new participants to the sport, Time to Tri provides training and racing advice, motivational tools and other resources at its online hub, mytimetotri.com. Read more at TeamUSA.com or 303Triathlon.com Brian Fogel and Lance Armstrong Interview on the Forward - Bryan Fogel joins Lance to discuss his Academy Award nominated Best Documentary, Icarus. They discuss Bryan’s original vision of the film and how that changed. Bryan goes into detail about he got to know former Russian anti doping lab director Grigory Rodchenkov. They review the doping program that Bryan was on to compete at the Haute Route. Part one concludes with Bryan elaborating on how Russia was able to circumvent the testing process during the Sochi Olympic Games.
Tech Tip of the Week - How to at an RSS Feed to your blog or https://support.strava.com/hc/en-us/articles/216918527-Sharing-your-activities-with-a-Strava-Widget Way down at the bottom right Copy the html from the left detailed activity option (just to be consistent) TrainingPeaks Article "Nordic Skiing 101 For the Triathlete or Cyclist" - Competitive Nordic skiers are known as the fittest people on earth. This designation comes from scientific testing that demonstrates Nordic skiers have the highest VO2 max, which is the amount of oxygen the human body can take in and utilize per minute. Outside of genetics, the sport itself develops VO2 max through the requirements of movement and engagement of the whole body. Arms, legs and core are all essential, and when combined with proper technique, Nordic skiing can generate some incredible speed and performance gains. |
| Upcoming MHE Interviews | MHE upcoming interviews:
|
| 303 Triathlon | Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado. 303Radio is your news podcast. Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete. There's going to be great discussions with race directors on local races. If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well. |
| Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
|
| Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. 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. Thanks again for listening to MHE. Train well this week. Stay tuned, stay informed, and enjoy the endurance journey! |
| Welcome | Welcome to Episode #110 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. Coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine. Tricia joins us to go a number of aspects related to the topic.We're your hosts Rich Soares, Bill Plock and Khem Suthiwan. We're glad you are joining us for another week of endurance interviews and discussion. |
| Health IQ | Our show today is sponsored by Health IQ. Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle. Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. We've partnered with Health IQ because we believe in their service and competitive rates. We've received our quotes which were 20-30% than other insurers. Save some money and see if you qualify for these special rates by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way that respects your time and goals. |
| Last week's guest | Thanks to last week's guest, Todd Plymale-Mallory, Acupuncturist and Physician of Chinese Medicine, Master Body Mechanic, Performance and Life Coach. Our topics included how to maintain healthy muscle tissue, demystifying dry needling, dry needling vs. acupuncture and cupping. One of the things we talked about was the European Academy of Physiology and the article, New Research Calls Into Question Merits of Ice Baths. I did look that up and I have some information to share on that article in the post interview discussion. If you haven't heard the interview yet, go back and check it out on episode #109. |
| Discussion Teasers |
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| Interview Lead In | Tricia Davis: Co-founder of Killer Coach LLC, USAT and USAC Certified Triathlon and Cycling Coach, wellness and injury prevention specialist. Tricia is a hyperkinetic, Canadian trained physiotherapist and athlete. Good at seeing the big picture, she is able to focus on the most important specific details for you to achieve success. Tricia thrives most in helping those with limited time by providing evidence based training and skill acquisition in order to make training the most efficient way to attain goals while reducing risk of injury. Tricia is passionate about health, wellness and efficiency in sport while maintaining a balance in all aspects of life. |
| Health IQ Ad | Thanks again to Health IQ for sponsoring today's interview. The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people. - 56% of Health IQ customers save between 4-33% on their life insurance. - These savings are exclusive to Health IQ and you must qualify to get the special rate (visit the site for more details). - Health IQ can save our customers up to 33% because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive. Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself. Let's face it, you spend money on race registrations, gym memberships and gear. See if you can reward yourself further and recoup some of those investments. See how much you can save. Health IQ covers Ryan Hall who has given his testament: “It’s perfect because it’s made for people like me with a healthy, active lifestyle.” The lower heart rates that many pro athletes have can sometimes negatively affect insurance rates. Hall liked that Health IQ used his active lifestyle as an asset in getting a good life insurance rate rather than it being a detriment. Hall also commented that he appreciated how Health IQ made the process easy and simple for him—given how limited his time already is. -70% of HealthIQs exclusive rate clients get approved at the top rate class. -Fastest growing life insurance company with over 5 billion in coverage. To get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. |
| Host Discussion Topics |
The first part of the study asked 21 physically active men to undertake strength training two days a week for 12 weeks. About half the group endured a 10 minute post workout ice bath at a chilly 10 degrees Celsius, while the rest had a warm down on an exercise bike. At the end of the 12 weeks, muscle strength and mass had increased more in the active warm down group than the ice bath group. A second study took muscle biopsies from men after they had performed single-leg strength exercises followed by either an ice bath or active warm down. The researchers found that the activity of satellite cells, akin to muscle 'stem cells', and pathways needed to build bigger and stronger muscles were "blunted" up to two days after exercise in the ice bath group. "We found that cold water immersion after training substantially attenuated, or reduced, long-term gains in muscle mass and strength," Dr. Roberts said. "It is anticipated that athletes who use ice baths after workouts would see less long-term muscle gains than those who choose an active warm down. "At this stage we are unsure why cold water immersion had this effect, but a reduction of muscle blood flow could be one mechanism." Dr Peake said the results suggested people should steer clear of ice baths -- at least after strength training sessions. "This is the most comprehensive study of its kind and the results suggest individuals who use strength training to improve athletic performance, recover from injury or maintain their health, should reconsider using cold water immersion as a recovery aid," he said.
After four weeks of relative inactivity, the runners had significant drops in blood volume and plasma volume, and the left ventricle of their hearts decreased in mass and thickness. Blood volume decreased by 3.6 percent. These changes can be thought of as the body’s blood-pumping system deteriorating, both in terms of the size and power of the pump (the left ventricle changes) and the resources available to pump (blood and plasma volume). One result would be a given pace feeling harder, because less oxygen would reach working muscles per heart beat than had been the case at the time of their marathon. During the second four weeks of inactivity, the detraining changes regarding blood volume and the left ventricle stabilized. There were detraining effects in the right ventricle during this time, but, according to lead researcher Charles Pedlar, Ph.D., those changes are mostly of interest to sport cardiologists. |
| Upcoming MHE Interviews | MHE upcoming interviews:
|
| 303 Triathlon | Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado. 303Radio is your news podcast. Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete. |
| Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
|
| Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. 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. Thanks again for listening to MHE. Train well this week. Stay tuned, stay informed, and enjoy the endurance journey! |
| Welcome | Welcome to Episode #109 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Bill Plock and Khem Suthiwan. We're glad you are joining us for another week of endurance interviews and discussion. Bill has a big announcement and we have another great discussion with Body Mechanic and acupuncturist Todd Plymale-Mallory. We are going to get into the topic of how to maintain healthy muscle tissue, demystifying dry needling, dry needling vs. acupuncture and what exactly cupping is used for. Plus we'll talk about some inexpensive DIY alternatives to the expensive massage and rolling tools found in your running specialty store. |
| Health IQ | Our show today is sponsored by Health IQ. Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle. Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. We've partnered with Health IQ because we believe in their service and competitive rates. We've received our quotes which were 20-30% than other insurers. Save some money and see if you qualify for these special rates by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way that respects your time and goals. |
| Last week's guest | Thanks to last week's guest, Dr. San Millán is an Assistant Professor at the University of Colorado School of Medicine and the Director of the Sports Performance Program at the CU Sports Medicine and Performance Center in Boulder, Colorado. He talked us through all of the services and testing available - http://cusportsmedcenter.com/performance/ If you haven't heard the interview yet, go back and check it out on episode #108. |
| Discussion Teasers |
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| Interview Setup | Let's get into the interview now. |
| Interview | Todd Plymale-Mallory intro - Experience - Acupuncturist and Physician of Chinese Medicine, Master Body Mechanic, Performance and Life Coach, Todd relocated to the Boulder in the fall of 2011 area bringing over 30 years of experience in the Cycling, Fitness, and Health industries to the Front Range. Philosophy and Client Base - Finding an elegant harmony in his clinical practice between Western Science and the Mind/Body/Spirit perspective of the East, Todd completed his Masters in Acupuncture and Traditional Chinese Medicine at Yo San University in Los Angeles in 2006. Then in 2009 he became a Diplomat of the National Board of Acupuncture Orthopedics (1 of less than 1000 in the US) and specializes in the treatment of Orthopedic and Sports related injuries. Although Todd treats patients from all walks of life, he has been blessed to work the world’s Elite Professional Tri-athletes, Top Professional Road/Cross/MTB and Track Cyclists, Top Mixed Martial Artists, NBA Players and many other elite level athletes. Beyond the clinic and classroom settings, Todd is currently working on developing continuing education curriculum for Acupuncturist and Massage Therapists, writing three different books and will be giving regular lectures, seminars and workshops on a variety of sports and health topics. Specialties - Acupuncture, Chinese Herbal Medicine, Orthopedics, Sports Medicine, Tui Na, Deep Tissue & NeuroMuscular Therapy, Stress Related Disorders, and Energy Medicine (Reiki, QiGong, & Polarity). Professional Certifications - Diplomat of Oriental Medicine National Certification Commision for Acupuncture and Oriental Medicine (May 2016) Acupuncture License #1777, State of Colorado (2012) Diplomat of Acupuncture #150895, National Certification Commision for Acupuncture and Oriental Medicine (2012) Certified Massage Therapist #11833, State of Colorado (March 2011) Nationally Certified Therapeutic Massage and Bodywork, NCBTMB (2010) Diplomat, National Board of Acupuncture Orthopedics (July 2009) Acupuncture License # 11518, California Acupuncture Board (2007) Certified Personal Trainer #98955, American Council on Exercise (2004) Certified Massage Therapist # 100657, City of Los Angeles (2002) Certified Instructor for Postsecondary and Vocational Education, State of California (2002) Licensed Massage Therapist, Oregon Board of Massage Therapists (1998) Certified Chiropractic Assistant, Oregon Board of Chiropractors (1997) |
| Health IQ Ad | Thanks again to Health IQ for sponsoring today's interview. The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people. - 56% of Health IQ customers save between 4-33% on their life insurance. - These savings are exclusive to Health IQ and you must qualify to get the special rate (visit the site for more details). - Health IQ can save our customers up to 33% because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive. Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself. Let's face it, you spend money on race registrations, gym memberships and gear. See if you can reward yourself further and recoup some of those investments. See how much you can save. Health IQ covers Ryan Hall who has given his testament: “It’s perfect because it’s made for people like me with a healthy, active lifestyle.” The lower heart rates that many pro athletes have can sometimes negatively affect insurance rates. Hall liked that Health IQ used his active lifestyle as an asset in getting a good life insurance rate rather than it being a detriment. Hall also commented that he appreciated how Health IQ made the process easy and simple for him—given how limited his time already is. -70% of HealthIQs exclusive rate clients get approved at the top rate class. -Fastest growing life insurance company with over 5 billion in coverage. To get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. |
| Host Discussion Topics |
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| Upcoming MHE Interviews | MHE upcoming interviews:
|
| 303 Triathlon | Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado. 303Radio is your news podcast. Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete. There's going to be great discussions with race directors on local races. If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well. Michelle Lund Sarah Nielsen Tim Brosious Peggy Shockley
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| Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
|
| Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. 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. Thanks again for listening to MHE. Train well this week. Stay tuned, stay informed, and enjoy the endurance journey! |
| Welcome | Welcome to Episode #108 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Bill Plock and Khem Suthiwan. We're glad you are joining us for another week of endurance interviews and discussion. Khem is back Everest base camp! Bill is rubbing handlebars with Tyler Butterfield and we have Inigo San Millan, the Director of the Sports Performance Program and CU Sports Medicine and Performance Center in Boulder Colorado joining us today about all of the services the Center has to help athletes and coaches. This is going to be an awesome show! Hope you are enjoying the variety of intro music. That was Stray Dog and the Chocolate Shake by Grandaddy. |
| Health IQ | Our show today is sponsored by Health IQ. Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle. Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. We've partnered with Health IQ because we believe in their service and competitive rates. They are sure to impress you with their customer service and rates. They'll answer all your questions and help you get the rates you deserve. We've received our quotes which were 20-30% than other insurers. Save some money and see if you qualify by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way the respects your time and goals. |
| Last week's guest | Thanks to last week's guest, Olympian, retired pro triathlete, coach, author and PhD Joanna Zeiger. Joanna talked to us about chronic pain and how training can be used, among other treatments, to manage it. If you haven't heard the interview yet, go back and check it out on episode #107. |
| Discussion Teasers |
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| Interview Setup | Let's get into the interview now. |
| Interview | Dr. San Millán is an Assistant Professor at the University of Colorado School of Medicine and the Director of the Sports Performance Program at the CU Sports Medicine and Performance Center in Boulder, Colorado. He is an internationally renowned applied physiologist having worked for the past 20 years for many professional teams and elite athletes worldwide across multiple sports like running, football, soccer, basketball, rowing, triathlon, swimming, Olympics and cycling including eight Pro Cycling Teams. He has also been consultant in exercise physiology and sports medicine to international organizations like the US Olympic Committee and the International Cycling Union. He has been a pioneer in developing new methodologies for monitoring athletes at the metabolic and physiological level including a novel method to measure mitochondrial function in vivo as well as the the invention, along his colleague Dr. John Hill, of the first method to measure skeletal muscle glycogen in a non-invasive manner using high frequency ultrasound. His areas of research, clinical work and interest include exercise metabolism, nutrition, sports performance, overtraining, diabetes, cancer and critical care. |
| Health IQ Ad | And we are back. Thanks again to Health IQ for sponsoring today's interview. The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people. Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle. You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself. Let's face it, you spend money on race registrations, gym memberships and gear. See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. |
| Host Discussion Topics |
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| Upcoming MHE Interviews | MHE upcoming interviews:
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| 303 Triathlon | Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado. 303Radio is your news podcast. Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete. There's going to be great discussions with race directors on local races. If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well. |
| Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
|
| Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. 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. Thanks again for listening to MHE. Train well this week. Stay tuned, stay informed, and enjoy the endurance journey! |
| Welcome | Welcome to Episode #107 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares and Bill Plock and we're glad you are joining us for another week of endurance interviews and discussion. Khem has finished her Everest base camp excursion and back in Thailand. We'll give you an update on Khem in a bit. This is the first episode of 2018 and we are ringing in the new year with Olympian, retired pro triathlete, coach, author and PhD Joanna Zeiger. Joanna is going to talk to us about chronic pain and how training can be used, among other treatments, to manage chronic pain. |
| Health IQ | Our show today is sponsored by Health IQ. Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle. Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. We've partnered with Health IQ because we believe in their service and competitive rates. They are sure to impress you with their customer service and rates. They'll answer all your questions and help you get the rates you deserve. We've received our quotes which were 20-30% than other insurers. Save some money and see if you qualify by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way the respects your time and goals. |
| Last week's guest | Thanks to last week's guest, elite endurance sports coach, author, and sport technology and training consultant, Jim Vance. If you are a self-coached athlete or coach, Triathlon 2.0 is a staple resource and should be read and referenced. If you haven't heard the interview yet, go back and check it out on episode #106. |
| Discussion Teasers |
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| Interview Setup | Let's get into the interview now. |
| Interview | Joanna Zeiger |
| Health IQ Ad | And we are back. Thanks again to Health IQ for sponsoring today's interview. The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people. Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle. You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself. Let's face it, you spend money on race registrations, gym memberships and gear. See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. |
| Host Discussion Topics |
Beginning with the 2019 qualifying year for both the IRONMAN®World Championship and IRONMAN® 70.3® World Championship, the KPR and 70.3PR will no longer be used as the qualifying systems for the professional field. The current points-based system will be replaced by and return to a slot qualifying system. The change aligns with the global age-group system with qualifying slots being allocated to IRONMAN and IRONMAN 70.3 events on the global pro calendar for the respective world championship races.
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| Upcoming MHE Interviews | MHE upcoming interviews:
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| 303 Triathlon | Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado. 303Radio is your news podcast. Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete. There's going to be great discussions with race directors on local races. If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well. |
| Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
|
| Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. 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. Thanks again for listening to MHE. Happy new year! Talk to you again in 2018! Stay tuned, stay informed, and enjoy the endurance journey! |
| Welcome | This is the New Year's Eve special and we have and we are closing out the year with a return guest, elite triathlon coach Jim Vance to talk about his book Triathlon 2.0. We'll get into the interview setup in just a few. Welcome to Episode #106 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. I'm your host Rich Soares and I'm glad you are joining us for another week of endurance interviews and discussion. Bill is with family this week and Khem is in Nepal and on excursion to Everest base camp and can't wait to hear about her adventures. Hope you enjoyed the new intro music. That was "Trip Like I Do" by Crystal Method |
| Health IQ | Our show today is sponsored by Health IQ. Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle. Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. We've partnered with Health IQ because we believe in their service and competitive rates. They are sure to impress you with their customer service and rates. They'll answer all your questions and help you get the rates you deserve. We've received our quotes which were 20-30% than other insurers. Make a new years resolution to save some money and see if you qualify by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way the respects your time and goals. |
| Last week's guest | Thanks to last week's guest, ultra and adventure racer Travis Macy who is the author of The Ultra Mindset: an endurance champion's 8 core principles for success in business, sports and life. If you haven't heard the interview yet, go back and check it out on episode #105. |
| Discussion Teasers | After the interview I'll have some thoughts on the interview with Jim Vance, his book Triathlon 2.0, considerations for the self-coached athlete, and an offer to those who want to take their training to the next level or feel like they could use the partnership of a coach this season. I also have some reflections on some of the show highlights this year and some of the interviews that were particularly memorable and informational. Last, I have a funny Christmas triathlon gift story and a ask to see if any of you have good triathlon or gear Christmas stories that you would share. That's it for the teasers, let's go to the interview. |
| Interview Setup | Jim Vance is an elite endurance sports coach, author, and sport technology and training consultant based in San Diego, California. He is the personal coach 2016 US Olympic triathlete Ben Kanute, guiding him to 2017 performances of victory at Escape from Alcatraz and Island House Triathlon, as well as a 2nd place finish at the 70.3 World Championships. Triathlon 2.0 is an extremely useful book if you are a self-coached athlete. It will help give you concrete information on how to use data to do baseline testing, guidelines for determining goal training stress, and concepts for how to create a periodized training plan. After the interview, we'll go through a couple pages of the book to give you a practical example of how to determine goal CTL for each the bike and run using an hypothetical athlete and race distance. As Jim emphasizes in the book, these will just be examples and do not apply to all athletes or all race situations. Let's get into the interview now. |
| Interview | Jim Vance |
| Health IQ Ad | And we are back. Thanks again to Health IQ for sponsoring today's interview. The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people. Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle. You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself. Let's face it, you spend money on race registrations, gym memberships and gear. See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. |
| Host Discussion Topics | Practical example from Triathlon 2.0
Speaking of your 2018 season, if you are listening to this episode on the day of release then you are listening to this on New Year's Eve. A lot of races have price increases at midnight tonight. If you haven't done it yet, fulfill a resolution a day early and save few bucks by checking out your race registration sites today and register today. Then go out and celebrate that you’ve already ticked the box on one of your resolutions! 2017 Show Highlights:
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| Upcoming MHE Interviews | MHE upcoming interviews:
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| 303 Triathlon | Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado. 303Radio is your news podcast. |
| Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
|
| Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. 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. Thanks again for listening to MHE. Happy new year! Talk to you again in 2018! Stay tuned, stay informed, and enjoy the endurance journey! |
| Welcome | Welcome to Episode #103 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion. We have the CEO of USA Triathlon, Rock Harris, joining us today to share his vision for triathlon and USAT. He has been on the job for a couple of months now and we want to get his assessment of the state of sport, where he sees opportunities and the path forward to implement some exciting changes. |
| Health IQ | Our show today is sponsored by Health IQ. Get your special rate term life insurance for triathletes like you with Health IQ. Health IQ is life insurance agency that has exclusive rates for those who qualify. You can even get additional savings by submitting actual data from race results, Strava, Runkeeper or other app data. When I spoke to them, I only had to provide….2 or 3 race results and I was able to get into a premium rate. Khem? What didn't they ask you for a couple of race results. Our friends at Health IQ will take you through the customer journey. They'll answer all your questions and help you get the rates you deserve. Learn more and get a free quote at healthiq.com/milehigh To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. |
| Last week's guest | Thanks to last week's guests Andrew Talansky and Dr. Dan Chao from Halo Neuroscience. If you didn't get a chance to hear why and how a former pro cyclist, who is at the top of his game, chose a career change in pursuit of competing at the Ironman World Championship in Kona 2018, check it out by listening to episode 102. |
| Discussion Teasers | Before we get into the interview, let's hear what Khem and Bill have on deck for the post interview discussion. Hey guys how are you doing this week? Khem's post interview topic (suggestions - Kona broadcast premier experience in NY, coaching tip, or general gossip) Bill's post interview topic (suggestions - training experience or tip perhaps from spin class, other?) Stryd review on the Blog Thank Travis Macy for the book and hat
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| Interview Setup | Despite triathlon participation rates being somewhat flat or contracting, triathlon has a lot of positive things going for it. One of the best things going for triathlon right now is the gentleman who just took over the CEO position at USA Triathlon. We won't spoil it for you here, but believe you will come out the other end of this interview feeling "bullish" about the sport of triathlon. We know there's a little bit of noise in the interview. Apologies up front. Let's get into the interview now. |
| Interview | Rocky Harris |
| Health IQ Ad | And we are back. Thanks again to Health IQ for sponsoring today's interview. The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people. Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle. You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself. Let's face it, you spend money on race registrations, gym memberships and gear. See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. |
| Host Discussion Topics | Welcome back….. Rocky Harris debrief topics:
Khem's topics:
Bills topics:
Rich's topics:
To determine the actual effects of slow and fast pedaling on leg-muscle cells, scientists at the University of Wisconsin and the University of Wyoming asked eight experienced cyclists to cycle at an intensity of 85 percent V02max for 30 minutes under two different conditions. In one case the cyclists pedaled their bikes at 50 revolutions per minute (rpm) while using a high gear. In the second case, the athletes pedaled in a low gear at 100 rpm. The athletes were traveling at identical speeds in the two instances, so their leg-muscle contractions were quite forceful at 50 rpm and moderate—but more frequent—at 100 rpm. As it turned out, the athletes' oxygen consumption rates were nearly identical in the two cases, and heart and breathing rates, total rate of power production, and blood lactate levels were also similar. However, athletes broke down the carbohydrate in their muscles at a greater rate when the 50 rpm strategy was used, while the 100 rpm cadence produced a greater reliance on fat. The greater glycogen depletion at 50 rpm occurred only in fast-twitch muscle cells. Slow-twitch muscle cells lost comparable amounts of their glycogen at 50 and 100 rpm, but fast-twitch cells lost almost 50 percent of their glycogen at 50 rpm and only 33 percent at 100 rpm, even though the exercise bouts lasted for 30 minutes in each case. This rapid loss of carbohydrate in the fast-twitch cells during slow, high-force pedaling probably explains why slow pedaling is less efficient than faster cadences of 80 to 85 rpm. Basically, as the fast fibers quickly deplete their glycogen during slow, high-strength pedaling, their contractions become less forceful, so more muscle cells must be activated to maintain a particular speed. This activation of a larger number of muscle cells then leads to higher oxygen consumption rates and reduced economy. This scenario, in which slow pedaling pulls the glycogen out of fast-twitch muscle cells, may sound paradoxical but it isn't; after all, slow pedaling rates are linked with high gears and elevated muscle forces, while fast cadences are associated with low gears and easy muscle contractions. Since fast-twitch fibers are more powerful than slow-twitch cells, the fast-twitch fibers swing into action at slow cadences, when high muscular forces are needed to move the bicycle along rapidly. On the other hand, "fast" pedaling rates of 80 to 100 rpm are not too hot for the slow-twitch cells to handle. Slow-twitch cells can contract 80 to 100 times per minute and can easily cope with the forces required to pedal in low gear. Another possible paradox in the Wisconsin/Wyoming research was that fast pedaling led to greater fat oxidation, even though maximal fat burning is usually linked with slow-paced efforts. Basically, the higher fat degradation at 100 rpm occurred because the slow-twitch cells handled the fast-paced, low-force contractions. Slow-twitch fibers are much better fat-burners than their fast-twitch neighbors. Fortunately, there's a bottom line to all this: During training and competition, cyclists should attempt to use fast pedaling rates of 80 to 85 rpm, both on the flat and on inclines. Compared to slower cadences, the higher pedaling speeds are more economical and burn more fat during exercise. Ultimately, the high pedaling rates also preserve greater amounts of glycogen in fast-twitch muscle fibers, leading to more explosive "kicks" to the finish line in closing moments of races. |
| Upcoming MHE Interviews | MHE upcoming inteviews:
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| 303 Triathlon | Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado. 303Radio is your news podcast. Here are some upcoming interviews coming to 303
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| Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
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| Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. 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. That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey! |
| Welcome | Welcome to Episode #100 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.
How tough are you? What is your self-talk when things go wrong in a race? How do you prepare yourself for hard workouts? You are about learn how to win the mental toughness game because we are going to talk to the former pro triathlete who wrote the book. We have former Olympian, PhD, Ironman champion, coach and author Joanna Zeiger to talk about her book The Champion Mindset, An Athlete's Guide To Mental Toughness.
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| Health IQ | Our show today is sponsored by Health IQ. Get your special rate term life insurance for Health Conscious People with Health IQ. Health IQ is life insurance agency that has exclusive rates for those who qualify. You can even get additional savings by submitting actual data (race results, Strava or Runkeeper or other app data. The good folks at Health IQ will take you through the customer journey, from the moment you let them know you want more information, they'll answer all your questions and help you get the rates you deserve. Learn more and get a free quote at healthiq.com/milehigh
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| Last week's guest | Thanks to last week's guest coach Brian Williams who joined us to talk about his epic achievement in completing the 490 Colorado Trail Run in just over 8 days - in what is now the FKT.
If you missed it, go back to episode 99 and check it out.
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| Discussion Teasers | Before we get into the interview, let's catch up with Khem and Bill. How are you guys doing?
Do you want to know what we are going to talk about after the interview with Joanna Zeiger?
Rich:
What other topics do we have to discuss after the interview?
Khem - topic(s)
Bill - topic(s)
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| Interview Setup | Among topics that are covered in the book are proper goal setting, keeping it fun, building your team, intention in training, improving motivation, promoting self-confidence, mind/body cohesion, brining it on race day, coping with setbacks, taking ownership of your athletic career and becoming a joyous athlete for life.
Most athletes know how to train their bodies. Far too few know how to train their minds. Joanna has helped athletes of all ages and abilities and has proven that with proper education and a little nudging, athletes are able to not just change their physical game, but their mental game as well! |
| Interview | Joanna Zeiger |
| Health IQ Ad | And we are back. Thanks again to Health IQ for sponsoring today's interview. The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people (like a good driver savings on auto insurance), Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more.
With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle. Like saving money by being a good driver, Health IQ gets you lower rates on life insurance with your health conscious lifestyle. Learn more and get a free quote at healthiq.com/milehigh
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| Host Discussion Topics | Khem's Topics
Bill's Topics
Rich's Topics -
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| Upcoming Interviews |
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| 303 Triathlon | Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado. 303Radio is your news podcast.
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| Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
|
| Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. 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.
That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey! |
| Welcome | Welcome to Episode #99 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion. If you think running a 50-80 miles a day for over a week can result in hallucinations, you are right. Our interview today is with Bryan Williams, who owns the fastest known time for the 490 mile Colorado Trail Run with a time of 8 days and 30 minutes.
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| Last week's guest | Thanks to last week's guest coach Jim Vance on his book Run With Power, The Complete Guide to Running with Power. We answered questions like why would you want to train with a running power meter? What does a running power meter measure? What metrics does it provide? How do they work? How do the various power dimensions relate to each other? How can you use it to manage your season? Know your taper is working?
If you have not heard the interview, go check out episode 98.
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| 30 Second Ad | Our show is supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado. 303Radio is your news podcast.
Check out the latest on 303 Radio where we caught up with head coach Geoff Hanson to learn about the Maverick’s first season and this foundation-building year. Colorado Mesa University is the first NCAA Triathlon program in the State of Colorado.
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| Discussion Teasers | We are going to get right into the interview in a couple of minutes, but before we do let's check in with Khem Suthiwan and Bill Plock - how's it going guys?
What are we going to talk about after the interview with Bryan?
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| Interview Setup | The them question of today's show is "what are your limits?"
There are some endurance feats that are so epic you can't help but be inspired. For most of us, running a marathon or completing and Ironman seems like a challenge that takes us to our personal limits. In a few minutes, we are going to the guy that did his first marathon seven years ago and just this past few weeks, Bryan not only ran 8 times the distance a marathon, but he did it over terrain that took him over 13,500 feet in some cases. We'll talk about those who inspired him, how he planned for the event, what his daily schedule was like, how he fueled, how h slept and more.
Let's get into the interview with coach Bryan Williams.
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| Host Discussion Topics | Khem's Topics
Bill's Topics
Rich's Topics
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| Upcoming Interviews |
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| Affiliate Programs | Please support the brands that support the show and our listeners.
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| Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. 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. That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey! |
| Welcome | Welcome to Episode #98 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion. Our interview today is with coach Jim Vance, author of The Complete Guide to Running with Power, among other projects..
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| Last week's guest | Thanks to last week's guest Dr. Don Rose for taking us from average to epic with his book entitled Average to Epic, A Mid-liferes Guide to Endurance Sports. If you missed it, go back and check it out.
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| 30 Second Ad | Our show brought to you by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado. 303Radio is your news podcast.
Be sure to check out the interview with Bryan Williams who broke the FKT for the 490 mile Colorado Trail Run in a time of 8 days and 30 minutes. Bryan takes us through the planning for the epic journey, route, daily mileage, fueling, and more. If you think running a 50-80 miles a day for over a week can result in hallucinations, you are right - go check it out at 303Triathlon.com
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| Discussion Teasers | We are going to get right into the interview in a couple of minutes, but before we do let's check in with Khem Suthiwan and Bill Plock - how's it going guys?
Khem, let's start with you - what are we going to talk about after the interview?
Bill, what "hippie haps" do folks want to stick around for?
I can't wait to talk about Bandito Cross and what a crazy fun "not really racing" event that was. Anything involving bikes, beer and bacon is something you do not want to miss.
I also want to share a documentary recommendation that is a must see for anyone who is concerned with fair competition in athletic competition. In "Icarus", Bryan Fogel, is the man behind this expose account of Russia’s state-sponsored doping program. Fogel is also a keen amateur cyclist and, in the wake of the Lance Armstrong scandal, set out to prove just how easy it was to evade cycling’s creaking testing system by competing chemically enhanced in the same prestigious amateur race, Haute Route, that he had struggled in the year before. The plan was to boost his best time, pass with flying colours through the urine tests required of all competitors. Hollywood could not engineer twists and turns and incredible revelations that unfold. We'll talk about that after the interview.
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| Interview Setup | I'm willing to bet that 99% of the listeners of this show have trained with a heart rate monitor and knows something about heart rate training zones. I'm sure the majority of you also train with a bike power meter. What you may be less familiar with is running with a power meter. Why would you want to train with a running power meter? What does a running power meter measure? What metrics does it provide? How do they work? How do the various power dimensions relate to each other? How can you use it to manage your season? Know your taper is working? If you want to know the answer to any of these questions, you are going to love this interview with the guy who literally wrote the book on it!
Let's get into the interview with coach Jim Vance!
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| Coaching Services | If you are starting to think about your fitness and race goals for next year, now is the perfect time to start working with a coach to lay out what you need to be doing in the off season to set you up for being sure you achieve your goals.
Coach Khem and I both offer triathlon and endurance coaching services and have openings for clients. If you want to learn more about coach Khem, you can go to the MHE About page and click on the link under her picture or contact Khem at Khem@303Colorado.com
To learn more about my coaching services, go to www.milehighendurancepodcast.com/coaching or contact me at Rich@MileHighEndurance.com
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| Host Discussion Topics | Khem's Topics
Bill's Topics
Rich's Topics
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| Upcoming Interviews |
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| Affiliate Programs | Please support the brands that support the show and our listeners.
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| Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport. Pay that forward and recommend Mile High Endurance to a friend.
That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey! |
| Welcome | Welcome to Episode #97 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance education. Our interview today is with Don Rose, author of Average to Epic, A Mid-Lifers Guide to Endurance Sports and Lifelong Fitness. |
| Last week's guest | Thanks to last week's guest Tim Hola who helped us do our Kona wrap up and shared some of the tips of what has helped him with his pro-rivaling swim performance and a 9 hour and 54 minute Kona performance. |
| 30 Second Ad | Our show brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast and we are covering the news on Kona all next week. Be sure to go to 303Triathlon and check out all the coverage of Kona. |
| Interview Setup | We are tweaking our format a bit this week. We are going to go pretty much straight into this week's guest interview and then join you after the interview for the interview debrief and endurance discussion and coaching tips. As we mention in the welcome, our interview is with author and endurance athlete Don Rose. Don has his undergraduate degree in biology and PhD in Chemistry. He became an endurance sport enthusiast as a mid-lifer and has combined his expertise and learnings as an Ironman, cyclist and runner into a DIY guide for any endurance athlete to benefit from. It will help you explore a number of endurance sports, including how to select equipment and deal with the excuses you might have for not trying them. It will help you figure out how to fuel your body, understand a training plan, and understand your motivations. Without further delay, let's get into the interview with Dr. Don Rose and we'll talk to you after the interview. |
| Host Discussion |
Terry Laughlin, who created the technique-focused swim training system known as “Total Immersion,” passed away Friday, Oct. 20, after complications with prostate cancer. Laughlin was 66 years old. Laughlin is survived by his wife, Alice, and daughters Fiona, Carrie and Betsy. The family announced his death Monday: “After living with metastatic prostate cancer for two years, Terry passed away on Friday, October 20th, 2017, of complications related to his condition. “He displayed his characteristic optimism, wit, and passion for life—and swimming—until the very end. Our family is in mourning and we ask that we be given time and space to grieve a beloved husband and father privately.” Terry talks about swimming like some people describe an Italian sports car or fine art, or a food describes their favorite dessert. #62 - Interview with Terry about the book Total Immersion and what the Total Immersion methodology is all about. #82 - We are going to talk to Terry about the importance of bi-lateral breathing, a convincing explanation of why it is possible and the opportunity to take your swim stroke to a new level. #71 - Terry Laughlin, Chief Optimist Officer at Total Immersion. Terry is coming back on the show to talk about his latest blog article "What's your best stroke rate? - How I found mine. And why it's still evolving." We'll talk about the article and you'll be sure to pick up insightful information about how to not only find your ideal stroke rate, but also learn how to reduce your SPL (to monitor stroke length). Most of the interview is about how to help you swim faster with less effort, but we also talk about some of the swim clinics they offer in great locations around the world. Bandito Cross race on Sunday I subscribe to a number of blogs and one of those is from former guest Dr Jason Karp. I want to share one of his latest blog entries http://run-fit.com/understandingintervaltraining/ Shout out to Gus Pernetz of Styrd, who consulted with me in our preparation for our upcoming interview with Jim Vance and our upcoming interview with Jim Vance |
| Upcoming Interviews |
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| Affiliate Programs | Please support the brands that support the show and our listeners.
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| Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport. Pay that forward and recommend Mile High Endurance to a friend. That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey! |
Welcome to Episode #96 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock. We are also joined by Tim Hola, Age Group Nationals Champion and Kona sub 10 hour finisher at the Ironman World Championship this past weekend.
Our show brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast and we are covering the news on Kona all next week. Be sure to go to 303Triathlon and check out all the coverage of Kona.
What a week that was on the big Island of Hawaii. Thanks to guest host level 3 coach Mike Ricci of D3 Multisport for joining us to bring you last week's show. We are glad you are joining us for our post Kona coverage and another week of endurance education. We are going to break down the race day coverage of Ironman Kona and spend some time talking to Tim Hola to pass along some insights about the race and give you some things to contemplate for those planning to get qualify and race Kona.
We recorded last week's show on Thursday afternoon in to give us time to get it edited and published on time. The bummer is we missed some of the events from Friday and race day that we are going to recap right now for you.
Let's talk briefly about upcoming interviews.
Please support the brands that support the show and our listeners.
If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport. Pay that forward and recommend Mile High Endurance to a friend.
That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey!
#IMKona #Ironman #BWBKona #MikeReilly #BobBabbitt #303Triatlon #PonchoMan
Aloha from the big Island of Hawaii. We are glad you are joining us for our Kona Special episode and another week of the endurance. We have selected two of the many interviews we've done this week. We have heart of triathlon, Bob Babbitt to talk to us about the legends and history of the race. We also have the voice of Ironman, Mike Reilly to talk about his perspective as announcer and the professional field.
Welcome to Episode #95 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock. We are also joined by Mike Ricci, owner and head coach of D3 Multisport. Mike is a Level 3 USAT coach and is staying with us at the White Sands Resort in Kailua Kona.
A special thanks to Poncho Man for his amazing ukulele talent and contribution of the intro music. He is makes magic!
Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast and we are covering the news on Kona all next week. Be sure to go to 303Triathlon and check out all the coverage of Kona.
et's talk briefly about upcoming interviews.
Please support the brands that support the show and our listeners.
If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport. Pay that forward and recommend Mile High Endurance to a friend.
That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey!
#IMKona #Ironman #BWBKona #MikeReilly #BobBabbitt #303Triatlon #PonchoMan
Our pre-Kona episode and another interview with former ITU professional triathlete and coach Sara McLarty. Sara joins us again to talk about a great topic for those of you who want to work on your swim speed in the off season. Sara, as you will hear, will tell us what your swimming frequency needs to be in the off season so that you turn up next season with you swim as your new weapon.
Welcome to Episode #94 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock.
Thanks to Sara for last weeks interview on open water sighting and heat acclimatization. If you have not heard that interview, go back to episode #93 and give it a listen.
Before we get into the interview with Sara, let's catch up with Bill and Khem.
Discussion Topics:
Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast and we are covering the news on Kona all next week. Be sure to go to 303Triathlon and 303Cycling to get the latest coverage in Colorado and Kona.
Let's talk briefly about upcoming interviews.
Please support the brands that support the show and our listeners.
If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport. Pay that forward and recommend Mile High Endurance to a friend.
That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey!
Our interview today is with former ITU professional triathlete and coach Sara McLarty. Sara joins us a couple of weeks after ITU Stockholm August 26th. We'll talk a bit about that but we want to follow up on an article of hers that we read a few weeks ago on open water sighting technique and more.
Welcome to Episode #93 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock. We are glad you are joining us this week.
Thanks to Ben Hoffman for joining us last week and sharing his race stories and Kona prep with us. Khem and I had a lot of fun with that interview and got a lot of great quotes. Check out the 303Triathlon and read the Ben Hoffman article for more.
Discussion Topics:
From <http://www.sportsci.org/encyc/heataccl/heataccl.html>
Lawrence E. Armstrong, Ph.D.
Department of Sport, Leisure, and Exercise Science
University of Connecticut
Complete heat acclimatization requires up to 14 days, but the systems of the body adapt to heat exposure at varying rates. The early adaptations (initial 1-5 days) involve an improved control of cardiovascular function, including expanded plasma volume, reduced heart rate, and autonomic nervous system habituation which redirects cardiac output to skin capillary beds and active muscle. Plasma volume expansion resulting from increased plasma proteins and increased sodium chloride retention, ranges from +3 to +27%, and is accompanied by a 15-25% decrease in heart rate. This reduction of cardiovascular strain reduces rating of perceived exertion, which is proportional to central cardiorespiratory stress, also decreases during the first five days of exercise-heat exposure. Plasma volume expansion is a temporary phenomenon, which decays during the 8th to 14th days of heat acclimatization (as do fluid-regulatory hormone responses, see below), and then is replaced by a longer-lasting reduction in skin blood flow that serves to increase central blood volume.
Heat acclimatization gradually disappears if not maintained by continued repeated exercise-heat exposures (Pandolf, 1998). The benefits of heat acclimatization are retained for ~1 wk and then decay with about 75% lost by ~3 wk, once heat exposure ends. During this period, re-acclimatization occurs more rapidly than the initial acclimatization when re-exposed to heat (Weller et al., 2007). A day or two of intervening cool weather will not interfere with acclimatization to hot weather. In addition, after achieving heat acclimatization, train-ing and heat acclimatization can be interspersed by every second or third day (Périard et al., 2015; Sawka et al., 2003).
Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast for triathlon and cycling. Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.
Let's talk briefly about upcoming interviews.
Please support the brands that support the show and our listeners.
Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.
That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey!
Our interview today is with Kona bound Ben Hoffman. Ben who finished second at the IRONMAN World Championship in 2014 and 5th in 2016, is heading back to Kona and we are going to talk to him about his prep and recent race performances. We'll pick his brain on key workouts and more.
Welcome to Episode #92 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock. We are glad you are joining us this week.
Thanks of course to last week's guest, Lance Panigutti, owner of Without Limits Productions came on the show to talk to us about cyclocross and we are going to talk right now.
Discussion Topics:
- October 7th, CYCLO X Interlocken in Broomfield. Without Limits Production - Kona
- October 29th, Bandito Cross in Parker. Not sanctioned, stupid fun, would be a perfect 1st timer race!
- November 5th, CYCLO X Sienna Lake in Broomfield. Without Limits race.
- November 11th/12th, Cross of the North in Fort Collins. I hear the heckling and beer handups are EPIC at this race!
- November 18th, CYCLO X Salisbury in Parker. Without Limits race, and the start to my birthday week!!
Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast for triathlon and cycling. Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.
Let's talk briefly about upcoming interviews.
Please support the brands that support the show and our listeners.
Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.
That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey!
Why cyclocross is like Mario Carts on bikes. Our interview today is with race director and owner of Without Limits Productions, Lance Panigutti. Lance joins us to talk about cyclocross. This was a 303 interview that I'm sharing with MHE.
Welcome to Episode #91 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock. We are glad you are joining us this week.
Thanks of course to last week's guest, Tim Hola. It was great to catch up with him and hear about his prep for Chattanooga and Kona and see that he ended up with a solid performance there.
Discussion Topics:
Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast for triathlon and cycling. Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.
Let's talk briefly about upcoming interviews.
Please support the brands that support the show and our listeners.
Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.
That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey!
Our interview today is with top age grouper and Kona veteran Tim Hola
Thanks of course to last week's guest, Matt Chrabot, pro triathlete who we've been seeing on the podium all season. It was great to catch up with him and hear about his prep for Chattanooga.
Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast for triathlon and cycling. Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.
Let's talk briefly about upcoming interviews.
Please support the brands that support the show and our listeners.
Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.
That's it for the show. Good luck Tim Hola, Matt Chrabot and all our friends of the show who are racing in Chattanooga! Stay tuned, stay informed, and enjoy the endurance journey!
Our interview today is with Matt Chrabot, pro triathlete who we've been seeing on the podium all season and we're excited to catch up with him before he heads out to Chattanooga for the 70.3 World Championship.
Welcome to Episode #88 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock. We are glad you are joining us from where ever you enjoy your endurance sport.
Coaching discussion topic - tapering and cramps
From <https://www.runnersworld.com/race-training/taper-traps> "But there is something about those last couple of weeks before the marathon, when you are cutting back your mileage, getting more rest, and preparing for the big race, when everything, and I do mean everything, seems to bother you more." Call them taper tantrums--the phantom pains, panic attacks, and much more--that plague most marathoners during the three-week period of decreased training just before the race. "Runners develop not only a physical but also a psychological dependency on running," says Troy Smurawa, M.D., a 2:46 marathoner and physician at Akron Children's Hospital Sports Medicine Center. "So when runners take time off, they go through withdrawal." Hence, the weird constellation of mental and physical symptoms that crop up during the taper.
From <http://www.active.com/triathlon/articles/overcoming-the-taper-blues> Roughly half the athletes I work with begin to notice little aches and pains they never noticed before the taper period. The pains show up for no apparent reason. In fact, these pains were nonexistent during the high-volume training phase, making it tempting to resume longer training hours. If aches and pains emerge, resist the urge to increase training volume.
From <http://sweatscience.com/muscle-cramps-risk-factors-tapering-stretching-and-pacing/> Tapering: In the three days prior to the race, the crampers trained 1.1 hours on average, while the non-crampers trained 0.6 hours on average. This despite the fact that the non-crampers actually did marginally more training overall in the final week (31.8 km versus 26.5 km).
Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast for triathlon and cycling. Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.
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Check our more at biotropiclabs.com or go to the MHE Sponsors page. Either way, use the code "MILEHIGH20" to get 20% off your order.
Let's talk briefly about upcoming interviews.
Please support the brands that support the show and our listeners.
Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.
That's it for the show. Good luck to all of the athletes racing this weekend here in Colorado or wherever you race! Stay tuned, stay informed, and enjoy the endurance journey!
Our interview today is with Craig Dinkel. Craig is a sprint freestyle and fly swimmer, who trained and competed for years on a world-class level. He is a 2 time qualifier for Olympic Trials, earned 23 All-Americans, and set 4 NCAA records while at Cal State. Craig talks about what it takes to train and compete at that level and a product that I'm excited to take a closer look at a safe way to get a biological edge with BioTropicLabs.
Before we get into the interview, let's catch up with Bill and Khem.
Discussion topics:
Health IQ offers low cost life insurance for the those living a health conscious lifestyle. The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc. Get a quote now at HealthIQ.com/endurance or go the MHE Sponsor page and click the link to Health IQ and it will take you to Health IQ.
Please support the brands that support the show and our listeners.
Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.
That's it for the show. Good luck to all of the athletes racing this weekend here in Colorado or wherever you race! Stay tuned, stay informed, and enjoy the endurance journey!
Our interview today is with Todd Plymale-Mallory on the topic of preventing injury, taking care of your body and how to use a variety of treatments to keep you performing at your best. If you are a coach, you will learn how to leverage a resource like Todd to help you athletes stay healthy and time key workouts just right. We'll kick off the conversation with my brother Roger who is joining us to give us a practical example of a hamstring muscle strain and the treatments he received in Japan.
Before we get into the interview, let's catch up with Bill and Khem.
Discussion topics:
Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast for triathlon and cycling. Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.
Health IQ offers low cost life insurance for the those living a health conscious lifestyle. The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc. Get a quote now at HealthIQ.com/endurance or go the MHE Sponsor page and click the link to Health IQ and it will take you to Health IQ.
Let's get into the interview with Todd Plymale-Mallory.
Let's talk briefly about upcoming interviews.
Please support the brands that support the show and our listeners.
Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.
That's it for the show. Good luck to all of the athletes racing this weekend here in Colorado or wherever you race! Stay tuned, stay informed, and enjoy the endurance journey!
Our interview today is with Bek Keat. Bek's is the 4th fastest female Ironman in history (8 hr 39 min), has had 2 top 6 Kona finishes, and now coaches with Siri Lindley at Sirius Athlete coaching. We not only get some incredible coaching tips from Siri, but we also get into a talk that is sure to make you laugh and cry (and maybe cry laughing).
Our topics today include:
Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast for triathlon and cycling. Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.
iscussion Topics:
Boulder 70.3
Boulder Camera article on business impacts of Boulder 70.3
Colorado Classic underway - https://www.veloramacolorado.com/colorado-classic/
Ryan Muncy photo only
Todd Plymale-Mallory - photos, social media & stories
Khem Suthiwan - photos, video, social media & stories (also attending Velorama VIP experience)
Rich Soares - photos, 303Radio podcast, Facebook Live (also attending Velorama VIP experience)
USAT National Championship in Omaha
Press Release on CEO of USAT, Rocky Harris
Overload progression and how to make sure you aren't spinning your wheels
Formal announcement of 3 open athlete coaching slots
Health IQ offers low cost life insurance for the those living a health conscious lifestyle. The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc. Get a quote now at HealthIQ.com/endurance or go the MHE Sponsor page and click the link to Health IQ
Let's talk briefly about upcoming interviews.
Please support the brands that support the show and our listeners.
Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.
That's it for the show. Good luck to all of the athletes racing this weekend here in Colorado or wherever you race! Stay tuned, stay informed, and enjoy the endurance journey!