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Mile High Endurance Podcast

Mile High Endurance Podcast is recorded in the Rocky Mountain front range area in Denver, Colorado. 55 miles to the north is the triathlon 'Mecca' of Boulder, home of some of the most prominent pros in triathlon and related sports. 56 miles to the south is the US Olympic Training Center in Colorado Springs. The Olympic Complex in Colorado Springs is the flagship training center for the U.S. Olympic Committee and the Olympic Training Center programs. The 110 mile stretch between Boulder and Colorado Springs is one of the fittest and athletic populated areas in the world. I share these statistics, not so much to brag but to give you the listener context for what the culture and vibe is here in the Mile High area. ​The objective of the Mile High Endurance Podcast is to connect you to the triathlon community and empower you to achieve your triathlon and fitness goals. Each month we will take subjects that you are interested in and connect your interests with news, expert interviews, and information about services and products in a way that inform your decisions to achieve your full potential in the sport.
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Now displaying: Category: Sports and Recreation
Feb 4, 2018

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

 

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:

  • Ken Axford on Bike Handling Skills
  • Erik Kenny on Long course training for athletes short on time
  • David Warden on upcoming book, 80/20 Triathlon with Matt Fitzgerald
  • Dr. Kirk Parsley on the critical importance of sleep

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!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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!

Jan 28, 2018

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

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

  • Bill and Khem, I don't know about you, but I do look around at the start of a triathlon and get intimidated by the huge muscly women.  I had to really keep from going total sophomore on Tricia.
  • Tricia talked about one of her chronic injuries, which is a hamstring which is altering her stride.  The big muscles that we use for running and cycling don't engage the small stabilizers that are no smaller than the palm of your hand - these muscles need special attention and there are specific exercises to hit them.
  • Tricia provided a link to the promotion of her strength training plan which we'll put on the website and here in the show notes.  http://killercoach.com/training-plans/
    • Core balance
    • Proprioception
    • Forced recovery
  • Strava Discussion
  • Move to Denver and Bill's coverage
  • Don’t Strava and Drive
  • Sharing my feed; going premium
  • Strava on the About page
  • Limit of cycling or running - listener comments on what they want to see from Strava
  • Frisco Gold Rush and tracking XC skiing
  • I'm having the same thing with my Achilles and I'm working with someone at CU Sports Medicine to get my biomechanics looked at.  Also full metabolic test.
  • Follow up on last week's discussion with Todd Plymale-Mallory on the topic of the European Academy of Physiology and the article on New Research Calls Into Question Merits of Ice Baths - I know I sounded unreceptive to the idea in the interview with Todd, but I did look up the article and I can wrap my head around the concept.  Here's an excerpt from the article.

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.

  • I spoke to Dr. Nate Williams of Sports Performance Chiropractic about a different question - when to apply heat vs cold after a run?  The rule of thumb, if it hurts, apply cold?  If it doesn't, apply heat. 

 

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:

  • Coach Billy "The Kid" Edwards is joining us to talk about a couple of topics.  Last week Bill brought up the question of how long does it take for detraining to take effect.  I've asked Billy if he'd help us understand that topic as well as the changing needs for recovery of older athletes.  Billy is also going to help us understand how and why to embrace indoor training cycling, not only in the winter, but year round.

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!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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!

Jan 21, 2018

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

  • We'll do a wrap up discussion of the interview with Todd Plymale-Mallory and what each of us do for stretch, massage, icing, heat, etc.
  • I think we should give a recap of last weekend's spin class that Bill taught at the IM warehouse in Boulder
  • Bill can you talk about the Ironman Boulder Bike Course reveal party?
  • Khem's updates
  • https://www.tucsonracing.com/havasutri/ on March 17 is the MOUNTAIN COLLEGIATE TRIATHLON CONFERENCECHAMPIONSHIPS

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

  • A couple of discussion points regarding the interview with Todd.
    • I love the idea of getting creative with self-massage tools like using a stone rolling pin.  If you already have a stone rolling pin, then you've already shelled out the 25-30 bucks and it's in your kitchen drawer.  Stick it in your freezer and you're good to go.  If you don't have a rolling pin, or you still want to use a runner specialty tool, here are some options to the typical foam roller - https://www.runnersworld.com/recovery/new-alternatives-to-the-traditional-foam-roller/slide/6
    • For those who want to learn more about WADA's change in position on CBD, I've included a link to the Washington Post article that describes WADA's change in position.  I should point out a couple of things.  From the WP article, “Cannabidiol extracted from cannabis plants may contain varying concentrations of THC,” WADA said, urging athletes like Diaz and others to take precautions before imbibing CBD products. Marijuana use remains prohibited and positive tests can result in long suspensions.  If you didn't catch it, USADA has not yet followed WADA's reversal.  If you read the USADA website, they still have not changed their position.
    • We encourage you to reach out to Todd directly if you have more questions.  A link to his website is in the show notes, which is http://www.toddplymalemallory.com/
  • I think we should give a recap of last weekend's spin class that Bill taught at IM Boulder
  • Bill can talk about the Ironman Boulder Bike Course reveal party
  • Khem's updates
  • https://www.tucsonracing.com/havasutri/ on March 17 is the MOUNTAIN COLLEGIATE TRIATHLON CONFERENCE CHAMPIONSHIPS

Upcoming MHE Interviews

MHE upcoming interviews:

  • We have coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine
  • Coach Billy "The Kid" Edwards is joining us to talk about a couple of topics.  Last week Bill brought up the question of how long does it take for detraining to take effect.  I've asked Billy if he'd help us understand that topic as well as the changing needs for recovery of older athletes.  Billy is also going to help us understand how and why to embrace indoor training cycling, not only in the winter, but year round.
  • In touch with Dr. Kirk Parsley - the sleep doctor

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

 

Affiliate Programs

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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!

Jan 14, 2018

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

  • Let's start by catching up with Iron Khem.  Welcome back from your epic trip.  Give us a teaser about your trip to Everest base camp.
  • Bill, you had a chance to get in a pretty cool ride this week.  Can you give us a teaser and what we'll talk about after the interview?
  • While we are going to talk about a lot of testing services at the CU Sports Medicine and Performance Center, there are some things that we did not talk about in the interview that I'm going to discuss that are resources for athletes on their website.

 

Interview Setup

Let's get into the interview now.

Interview

Dr. Inigo San Milan

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

  • Khem on Everest base camp and Thailand trip
  • Bill on ride with Tyler Butterfield and Ivan O'Gorman
  • Rich on CU Sports Medicine and Performance Center

Upcoming MHE Interviews

MHE upcoming interviews:

  • We have body mechanic Todd Plymale-Mallory joining us to talk about dry needling and other treatments to keep yourself healthy and training strong
  • We have coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine
  • Coach Billy "The Kid" Edwards is joining us to talk about a couple of topics.  Last week Bill brought up the question of how long does it take for detraining to take effect.  I've asked Billy if he'd help us understand that topic as well as the changing needs for recovery of older athletes.  Billy is also going to help us understand how and why to embrace indoor training cycling, not only in the winter, but year round.

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!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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!

Jan 7, 2018

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

  • Update on Khem
  • Catch up with Bill about Christmas break
  • Where not to use Tri Slide
  • Ironman's press release on a return to the pro slot Kona qualifications for 2019 and the end of the KPR system
  • Bill's teasers

 

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

  • Update on Khem
    • 8 days to base camp
    • Got to 16000 feet
    • Scary bridges
    • Himalayan monkeys
    • Back in Thailand
  • Catch up with Bill about Christmas break
  • Importance of sleep
  • Where not to use Tri Slide
  • Ironman's press release on a return to the pro slot Kona qualifications for 2019 and the end of the KPR system

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.

  • Renegade Endurance Tri Club
  • Dr Kirk Parsley
  • Bill's topics
  • Deconditioning and when is it mental

Upcoming MHE Interviews

MHE upcoming interviews:

  • We have body mechanic Todd Plymale-Mallory joining us to talk about dry needling and other treatments to keep yourself healthy and training strong
  • We have coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine
  • Coach Billy "The Kid" Edwards

 

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!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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!

Dec 31, 2017

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

  • As Jim and I discussed, there is no substitute for using hard data to assess and measure performance.  This is not to say that there is not a time and place for training or racing by feel.  I'll give you a couple of examples.  I like to do some rides and runs where I never look at a bike computer or look at my watch.  If I'm thinking about the data on my device, that part of my concentration that is on the device is not on the effort or form of the training itself. In this case performance might be limited by not being able to fully concentrate on the training.
  • Here's another example, there are times with the information on the screen might limit your performance because you curtail effort because the data is telling you are going harder or faster than your rate of perceived exertion.  Let's say your 5 minute peak power is 300 watts from previous training sessions.  You are doing a 5 minute Vo2 max effort on the bike and you look down and your average 20 second power has been 310 for the first minute of your interval.  You may not believe you are capable of carrying that effort for the remaining 4 minutes and end up backing off.  If you were training by feel and just going off RPE, you actually may have been on a breakthrough performance and could have achieved a new PR 5 minute peak power.  My daughter's high school cross country coach won't let the athletes race with watches because it can limit their competitive nature.  The concern that they may be in the heat of battle keeping pace with a team mate or a lead group, and they see that their pace is 10 seconds faster than they've trained to and they back off and let that team mate or group go.
  • So there is a time and place for going by feel.  Here's where you want some actual data - let's say you are doing your functional threshold testing for bFTP or rFTP.  You may do the effort without looking at a watch or power meter if you have a coach or lab tech doing your test, but you damn sure want to have data to record what the power or pace is, correct?
  • Here's another, when you work with a coach or go to prepare you periodized training plan, you need to assess your current training load and your goal training load based on your "A" race goal and "goal" for that race (meaning distance and planned result).  Just using hours of training or mileage is not a measure of actual stress because they don't account for intensity.  Plus, as we learned in the interview with Jim, preriodization is changing the type of training you are doing as you progress from phase to phase through your plan.  You start in the base phase doing general training and get more specific the closer you get to your goal.  Similarly, your intensity increases when you get into your build and peak phases altering the training load for a given duration or distance.  Having an objective measure of the starting CTL and goal CTL are critical to your plan. 
  • You can assess your baseline CTL by using TrainingPeaks as long as you are recording all of your bike and run workouts and are using power and/or heart rate.  As Jim mentioned, you want to track these seperately.
  • You should work with a qualified coach to help you determine what your target CTL is for your race goal and to know whether your ramp rate from the baseline to the goal given the number of weeks to your "A" race is appropriate.
  • If you want to learn more about this process or want help planning for next season, reach out to me at Rich@milehighendurance.com

 

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:

  • When I reflected on all of the interviews of 2017, I scanned through the inventory on the Content page on the MHE website.  Some of the interviews that really stood out for me:
    • The late Terry Laughlin from Total Immersion was such an amazing contributor to our sport and the sport of swimming.  Terry revolutionized swim learning and swimming techniques to help people swim faster with less effort.
    • Coach David Warden who was the host of Tri-Talk and a science-based coaching.  He was one of the inspirations for MHE and he consulted me as I researched starting the show.  He was a contributing author to Triathlon Science and is one of the smartest coaches in the business.
    • We have had legendary professional athletes like Amanda Stevens, Joanna Zeiger, Mary Beth Ellis, Rachel Joyce, Andrew Talansky, TJ Tollakson, Bek Keat, Siri Lindley, Ben Hoffman and Matt Chrabot
    • We have had our friends at USAT including Rocky Harris, Tim Yount, Jessica Welk, Meg Duncan and Barry Siff
    • Finally we have had some of the best coaches in the business including some of the legendary athletes plus Melissa Mantak, Ken Axford, Sara McLarty, Will Murray, and of course Jim Vance.
    • Of course there's also the Kona coverage and all of the special interviews we did on that trip including Bob Babbitt, Mike Reilly, Tim Hola, Chrissy Wellington, Andy Potts and Tim O'Donnell.
  • Among the highlights of 2017 is of course the partnership with 303Triathlon and the entire team.  Of course that includes Bill Plock and Khem Suthiwan.  It also includes Dana Willet, Jen Findlay, Todd Plymale-Mallory and Kim Welk.  I'd like to thank them for supporting MHE and welcoming me as a part of the 303 team.
  • Thanks to all of the people who have supported MHE.

Upcoming MHE Interviews

MHE upcoming interviews:

  • We are also going to have Joanna Zeiger back to talk about "train the pain away"
  • We also have coach Tricia Davis who recently authored the article on "neuro muscular training" in the latest edition of USAT Triathlon Magazine.

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!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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!

Dec 10, 2017

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

 

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:

  • Rocky has met with several constituent groups in his first 90 days, which do you think presented the greatest opportunity based on what you heard?
  • Rocky mentioned several new ideas.  In your opinion, which have the most promise?
  • What impressed you the most?
  • My feeling is that triathlon is in the hands of someone that knows how to make an honest assessment of opportunities and has some really exciting ideas.  Ideas that I liked was the standardized "one stop shopping" for races, a Yelp-like rating platform.

Khem's topics:

  • Premier 

Bills topics:

  • Spin class promo

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:

  • Sandra Villines - Transcontinental Run and record
  • Travis Macy, author of the Ultra Mindset to join us to talk about his book, Ultra Mindset life skills, the Ultra Mindset Academy eCourse.  You can learn more and subscribe to his newsletter at www.travismacy.com
  • We are going to invite Jim Vance back to talk about his book Triathlon 2.0
  • We are also going to have Joanna Zeiger back to talk about "train the pain away"
  • Coach Billy "The Kid" Edwards US Navy Tri team

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

  • Nick Obletz from Boulder based Stryd
  • Jillian Bearden - pro cyclist from Colorado Springs and trans-athlete pioneer
  • Don Reichelt - from Highlands Ranch about Spartathlon, and the US Spartathlon team

Affiliate Programs

Please support our affiliate brands that support the show and help you get faster!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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!

Nov 19, 2017

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.

 

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

 

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.

 

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)

 

 

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

 

Host Discussion Topics

Khem's Topics

 

Bill's Topics

  • Strava - how social media motivates you

 

Rich's Topics -

  • International Tolerance Day 11/16 - https://theunlikelyadvocateblog.wordpress.com/
  • http://www.islandhousetriathlon.com/
  • What-is-the-Best-Streamline;
  • Our motivation for doing this show is to inspire you to pursue a life-long love of endurance sport and to be as fast as you can.  With that in mind, I first want to recommend a swim article on USA Triathlon - What-is-the-Best-Streamline
  • Second, I want to share a Swim Workout that I wrote to work on technique and improve my 500 times.  Because the goal of this workout is transferring drills in to skills and evolving my technique to improve my swim stroke efficiency, I'm trying maximize the speed of my learning and muscle memory.  Hence, I recommend doing this with a Halo Sport to "neuroprime" your brain, specifically your motor cortex.
    • WU - 500 easy - very easy.  The focus is on balance and to swim with very soft hands and arms.  Focus on having your face neutral in the water and pressing your chest into the water.  Try the one arm and two arm "superman" position where you are kicking lightly and having your body floating at the surface.  When recovering your arm, make sure you are starting with your thumb on your hip or the outside of your leg.  Begin the recovery with your should keeping your elbow high, forearm and hands hanging straight down and then drop your hand into the water quietly just above your head - again hand and fingers soft.  Feel how your balance and float changes - you should stay high and balanced.
    • MS
      • 3 x 150 as 50 (breath right side), 50 (left), 50 (bilateral) and repeat
      • 50 easy
      • 3 x 150 as 50 (catch up), 50 (fist), 50 (fingertip) and repeat
      • 50 easy
      • 500 pull
      • 500 fast for time
    • CD - 300 any stroke and kick
  • What have you forgotten to pack for a race?

 

Upcoming Interviews

  • Andrew Talansky on his first triathlon.  We'll also have Dan Chao (co-founder and CEO of Halo NeuroScience joining us to talk about their partnership with Andrew and how he's using the Halo Sport fits in with his training and qualification for Kona 2018.
  • Sara McLarty on Central Florida Masters,

Freestyle Swimming Drills

Terms and Definitions

  • Rocky Harris, CEO of USAT about his vision for triathlon and USAT
  • Erik Kenny - EK Coaching
  • Ken Axford on bike handling skills

 

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!

  • The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
  • Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
  • TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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!

Nov 12, 2017

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.

 

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.

 

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.

 

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?

 

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.

 

Host Discussion Topics

Khem's Topics

 

Bill's Topics

 

Rich's Topics

  • Thanks for turning me on to the Barkley's marathon.  Brady had originally made me aware of it, but I'd never seen the documentary until this past week.
  • It was exciting to watch the NYC Marathon and watch Shalane Flanagan win commandingly
  • Our guest Bryan Williams ran the CTR 7 years after his first marathon.  The distance of the CTR was literally 20 times the distance of the marathon.  In the book "The Way of the Seal", Mark Divine writes about your "20X Factor".  The concept is that with the right mental training, we are capable of 20X what we may initially believe we are capable of.
  • A number of things game together for me in a flash of inspiration.  In the last week or so, I read Bob Seebohar's article on NeuroHalo Sport and brain stimulation to enhance power and learning.  In the article Bob writes "My experience with technology and coaching, as well as some creativity, gave me a very unique perspective on what we should do with the Halo system. My gut feeling with any performance-enhancing device is that you must factor in placebo early, as athletes respond to nearly anything if they believe enough. "  I read Joanna Zeiger's book on the Champion's Mindset.  And just this morning continued listening to the TrainerRoad podcast with Matt Fitzgerald on How Bad Do You Want It.  The question I want to pose is, to what degree do you think the power of the mind can shape our training, the size of our goals and our race day performance?

Upcoming Interviews

  • Geoff Hanson, head triathlon coach at Mesa State University on their new NCAA program
  • Don Reichelt (Spartathlon Ultra)
  • Joanna Zeiger - The Champion Mindset
  • Andrew Talansky on his first triathlon, Kona 2018 and how the Halo Sport fits in with his training
  • Rocky Harris, CEO of USAT
  • Erik Kenny - EK Coaching
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

 

Affiliate Programs

Please support the brands that support the show and our listeners.

  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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!

Nov 5, 2017

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..

 

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.

 

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

 

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.

 

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!

 

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

 

Host Discussion Topics

Khem's Topics

 

Bill's Topics

 

Rich's Topics

 

Upcoming Interviews

  • Geoff Hanson, head triathlon coach at Mesa State University on their new NCAA program
  • Don Reichelt (Spartathlon Ultra)
  • Joanna Zeiger - The Champion Mindset
  • Rocky Harris, CEO of USAT
  • Erik Kenny - EK Coaching
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

 

Affiliate Programs

Please support the brands that support the show and our listeners.

  • BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  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.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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!

Oct 29, 2017

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

  • Rich's short debrief of the interview
  • Bill we'll start with you, how was your week and what's new with you?
  • Khem, what's new with you this week?
  • Remembering Terry Laughlin, Total Immersion and former guest

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

  • Jim Vance, author of The Complete Guide to Running with Power, Triathlon 2.0 and co-author of Triathlon Science
  • Bryan Williams, ultra runner who ran the 490 mile Colorado Trail Run this late summer and broke the FKT
  • Don Reichelt (Spartathlon Ultra)
  • Joanna Zeiger - The Champion Mindset
  • Erik Kenny - EK Coaching
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

 

Affiliate Programs

Please support the brands that support the show and our listeners.

  • BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  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.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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!

Oct 22, 2017

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. 

 

  • Friday
    • Meet up with Poncho Man after the 303 Athlete breakfast and Lava Java.  When we interviewed Tim O'Donnell, Bob Babbitt, and Mike Reilly at Huggo's on Monday, we got to meet Poncho who does the ukulele music for Breakfast with Bob.  We got to chatting with him during Bob's interviews and he did our 303Radio jingle.  If you haven't heard it, go to 303Triathlon.com and click on any of the interviews in the 303Radio pane.  He did such an awesome job, we wanted to show our appreciation so we delivered a gift bag with a bottle of gin, a 303Triathlon trucker hat and a bumper sticker.  While there, he also knocked out the Mile High Endurance into jingle.  He is super talented and recommend you check him out @ponchoman.kuanoni
    • Bob Babbitt's Thank God I'm Not Racing Party
      • Guests we talked to (or got selfies with):
        • 2005 Ironman Champion and coach Faris Al-Sultan, coach to the new Ironman World Champion and record holder Patrick Lange
        • Coach Jim Vance, author of The Complete Guide to Running with Power, Triathlon 2.0 and co-author of Triathlon Science
        • Mark Allen, 89, -93, 95
        • Mark Mastilir, Halo Neuroscience
        • Who else?
      • Guests we saw
        • 2004 and 2006 Ironman Champion, Norman Stadler
        • Joanna Zeiger
        • Who else?
  • Saturday's Race
    • Bill's highlights
    • Khem's highlights
    • Rich's highlights
      • Setting up in the Press room
      • Recording the drums and cannon
      • Swim exit
      • Hi 5's at the Hot Corner
      • Pro Finish
      • AG Finish
      • Jamie's story
      • Two post cut off finish
  • Tim Hola
    • We spoke a few days before the race, how did the rest of your race prep go?
    • You've seen the race go from a mass start for both men and women to separate mass starts for each men and women, contrast what the difference from a male age-grouper's perspective?
    • Questions about each the swim, bike and run legs of the race?  Strategy execution? Pace? Nutrition? Environmental?
    • Monday morning quarterback - what went well?  What you would do differently?
    • Post-race recover?
    • Advice for aspiring Kona age groupers?
    • Cycling class and other ways you give back to the sport
    • Free form discussion

Let's talk briefly about upcoming interviews.

  • Kona race day interviews with Timothy O'Donnell and Andy Potts
  • Vito La Bella on ultra running
  • Jim Vance, author of The Complete Guide to Running with Power, Triathlon 2.0 and co-author of Triathlon Science
  • Don Reichelt (Spartathlon Ultra)
  • Joanna Zeiger - The Champion Mindset
  • Erik Kenny - EK Coaching
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

 

Please support the brands that support the show and our listeners.

  • BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  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.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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

Oct 15, 2017

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.

  • Kona - select 303 interviews
    • On this note, make sure you are subscribed to the MHE endurance podcast.  Go to iTunes or Google Play, depending on your device, search for Mile High Endurance and click subscribe
    • We will be publishing lots of interview and coverage of Kona on 303Radio - be sure to subscribe there too.  The 303Radio coverage will focus on Colorado stories.  There will be interviews that we'll share on MHE, particularly those that have more of an educational bent. 
  • Vito La Bella on ultra running
  • Don Reichelt (Spartathlon Ultra)
  • Ultra runners Bryan Williams and Vito Bella
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

 

 

Please support the brands that support the show and our listeners.

  • BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  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.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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

Oct 8, 2017

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:

  • Khem's update
  • Bill's update
  • Rich's updates
    1. 303 Interviews with
      1. Chris McDonald and Andy Potts
      2. Coaching question:  What can I do to give my off season training meaning?
        1. Fall - cyclocross, duathlon, marathon, mtb
        2. Winter - cross country skiing, biathlon
      3. Register for a new endurance event that you've never tried before
        1. Swim -
          1. Increase your volume and frequency, progressively
          2. Find a Masters program and talk to the deck coach about what lane is right for you
          3. Work with a good swim coach who can give you a video stroke analysis and drills to improve
          1. Strength training on glute, quadricep, hamstring and back strength
          2. Join a spin class
        2. Bike -
          1. If running is your greatest weakness, spending a training block of a couple of months focusing on running can really boost your speed
          2. 10% rule
        3. Run -
      4. Focus on your weaknesses
      1. How the Halo was invented
      2. Sponsored athlete TO
    2. Halo Sport
    3. MBA Opens Doors 5K Challenge

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.

  • Kona - select 303 interviews
    • On this note, make sure you are subscribed to the MHE endurance podcast.  Go to iTunes or Google Play, depending on your device, search for Mile High Endurance and click subscribe
    • We will be publishing lots of interview and coverage of Kona on 303Radio - be sure to subscribe there too.  The 303Radio coverage will focus on Colorado stories.  There will be interviews that we'll share on MHE, particularly those that have more of an educational bent. 
  • Vito La Bella on ultra running
  • Don Reichelt (Spartathlon Ultra)
  • Ultra runners Bryan Williams and Vito Bella
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

 

 

Please support the brands that support the show and our listeners.

  • BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  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.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance on the Sponsors page. 

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!

Oct 1, 2017

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:

  • Khem's update
  • Bill's update
  • Rich's update
    • Ben Hoffman video - Roger (my brother) listed to the show last week and send me a great Youtube video on Ben Hoffman.  It's actually a series of "inside triathlon" vides that Specialized has done with their athletes.  Check it out at Inside Specialized Triathlon - Ben Hoffman Youtube video
    • Ben on heat adaptation
      • Training over 100 degrees in Tucson and sauna training
      • The primary goal of head adaptation is building blood volume
    • Articles on heat adaptation
      • SportSci.org Article by

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.

  • Gatorade Sports Science article

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).

From <http://www.gssiweb.org/en/sports-science-exchange/article/sse-153-heat-acclimatization-to-improve-athletic-performance-in-warm-hot-environments>

  • Follow up on Breaking 2
    • Names of athletes (Eliud Kipchoge, Zersenay Tadese, the current world-record holder in the half marathon, and Lelisa Desisa, a two-time winner of the Boston Marathon
    • The race track in Manza italy
  • MBA Opens Doors 5K Challenge
  • Kona Pre-impressions Interview

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.

  • Bek Keat 10/1
  • Don Reichelt (Spartathlon Ultra)
  • Ultra runners Bryan Williams and Vito Bella
  • Kona - select 303 interviews
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

 

Please support the brands that support the show and our listeners.

  • BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  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.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance  or go to the MHE Sponsors page. 

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!

Sep 24, 2017

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:

  • 303 Team building Cyclocross race

- 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.

  • Ben Hoffman 9/24
  • Bek Keat 10/1
  • Sara McLarty - 10/8 Khem and I doing this interview
  • Kona - select 303 interviews
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

Please support the brands that support the show and our listeners.

  • BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  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.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance  or go to the MHE Sponsors page.

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!

Sep 17, 2017

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:

  • Chattanooga Results
  • Kona preparation and coverage
  • Kona Pre-impressions Interview, week of 10/1
  • Jenn Findley's DIY Bike Tuneup

  • Coaching discussion topic - what percent of triathletes do you suppose do their own bike maintenance?  What should you know?

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.

  • Ben Hoffman 9/24
  • Bek Keat 10/1
  • Sara McLarty - 10/8 Khem and I doing this interview
  • Kona - select 303 interviews
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills

 

Please support the brands that support the show and our listeners.

  • BioTropicLabs.com - BioTropicLabs  developes sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  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.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance  or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order.

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!

Sep 10, 2017

Our interview today is with top age grouper and Kona veteran Tim Hola

  • This will be Tim's 16 time in Kona
  • He has broken the 9 hour mark with an 8:58:57
  • Tim lives in Highlands Ranch with his wife Nicole and two children (Connor and Spencer)
  • As with our last week's guest (Matt Chrabot), Tim is in Chattanooga for the 70.3 World Championship.
  • We'll be talking about his career, season, key training sessions and juggling being a working age-grouper.

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.

  • Coaching discussion topic - I had a coaching question come up and I'd like to share that with you all and a practical solution to the question.
    • Topic of hydration - there are a number of theories on what works because everyone is different.  The first thing you need to understand is what works for you
    • To understand what works for you, you can do everything from your own experimenting to getting a professional assessment done in a lab to determine sweat rate, salt concentration, metabolic rate, etc.
    • Some say drink to thirst and I say drink to need.  I personally do not get particularly thirsty training or racing, but I have a high sweat rate.  I know what my fluid loss is.  While I don't try to replace it completely with fluid consumption, I do try to prevent losing too much weight to fluid loss during a race and becoming dehydrated. 
    • I keep a log of hydration notes in Excel and know how many ounces of fluid I want to consume at various temperatures on each the bike and run.  The way I keep track of that is by knowing the various fluid sizes of my bottles (bike, hand and holster).
    • Scenario - race with hand held, using ice and water to cool.
    • The question - my hand held is dual purpose (hydrate and cool).  How do I keep track of the ounces that are going to my stomach versus my skin. 
    • The answer - is simple.  On your next practice run, take that hand held bottle and when you take sips try to make them consistent in terms of the duration of suck or squirt.  Then count and keep track of the number of sips/squirts that it takes to consume the contents of the bottle.  Divide the bottle size (16 oz) by the number of sips (eg 20), and you now know how many sips it takes to consume 16 ounces.  When you race and you don't have another way to measure your consumption, count the sips and you'll have a good idea. 
    • Make sure you practice and get your estimate with what you will be using in the race.  The previous example was with a hand held running bottle, but the same can be done with a paper cup.

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.

  • 303 interviews
    • Lance Panagutti,
    • Luis Benitez, Ken Gart,
    • Ben Hoffman
  • MHE
    • Sara McLarty - Khem and I doing this interview
    • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona

Please support the brands that support the show and our listeners.

  • BioTropicLabs.com - BioTropicLabs  developes sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  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.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance  or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order.

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!

Sep 2, 2017

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.

BioTropicLabs

BioTrōpic serves athletes by giving you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with the focus of helping athletes to achieve their goals, there is no better sports supplement to help you train better and gain a competitive edge.

I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness, focus, and aid in recovery. It contains the highest levels of chlorophyll and supports delivering a greater amount of oxygen-rich red blood cells to muscles throughout the body.

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.

  • 303 interviews
    • Lance Panagutti,
    • Luis Benitez, Ken Gart,
    • Ben Hoffman
  • MHE
    • Tim Hola
    • Sara McLarty
    • Kane Russell of Halo Neuroscience coming back

 

 

Please support the brands that support the show and our listeners.

  • BioTropicLabs.com - Use code MILEHIGH20 to get 20% off your order
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Use code MHE30 to get 30% off your full price items at Rudy Project.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE 30

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!

Aug 27, 2017

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.

  • BioTropicLabs.com - Use code MILEHIGH20 to get 20% off your order
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Use code MHE30 to get 30% off your full price items at Rudy Project.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE 30

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!

 

Aug 20, 2017

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.

  • 303 interviews Lance Panagutti, Luis Benitez, Ken Gart, Ben Hoffman
  • Craig Dinkel of bio tropic labs
  • Matt Chrabot
  • Hootie of LIfetime

 

 

Please support the brands that support the show and our listeners.

  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Use code MHE30 to get 30% off your full price items at Rudy Project.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE 30

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!

 

Aug 13, 2017

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:

  • Recap of Boulder 70.3 performances
  • Colorado Classic and Velorama
  • Overload progression - how to make sure you are not spinning your wheels with training
  • The press release on the new CEO of USAT, Rocky Harris
  • And the formal announcement of a limited number of open athlete coaching slots and an interview with MHE coached athlete Brady Nelson

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

  • 303 Team performances
  • Pro Coverage
  • Brady's performance

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

  • Overloading - Progressive overload should be a fundamental characteristic of resistance training programs directed at the development of neuromuscular capabilities and athletic performance.
  • The body and it’s tissues only adapt when it is he body and it’s tissues only adapt when it is exposed to stresses beyond it’s normal homeostatic range - Dr. Carwyn Sharp (#81)
  • Overload refers to providing a greater stimulus or intensity in a resistance training program than an athlete is accustom.
  • Progression refers to systemic planning and change. The intensity of a resistance training program must become progressively greater in order for an athlete to continue to improve.

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.

  • Todd Plymale-Mallory to discuss benefits of regular therapy for recovery. There are so many different modalities, would be great to discuss the differences between the tissue/sports massage, chiropractic, dry needling, acupuncture, etc.
  • Scott Hutmacher (aka Hootie) is going to join us and talk about the invite to give an update on Life Time Tri Event Series, 2018 Initiatives, and the NYC Championship.  We'll also discuss Life Time Tri’s “Triathlon Made Better” vision.
  • Matt Chrabot - athletic background, ITU career, current season, training, advice to competitive age-groupersBoulder 70.3 interviews

Please support the brands that support the show and our listeners.

  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Use code MHE30 to get 30% off your full price items at Rudy Project.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE 30

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!

Jul 30, 2017

Our interview today is with Barry Siff, President of the Board of USAT.  Barry joins us to talk about USAT strategy, the Boulder Peak triathlon from Without Limits and get Barry's perspective on Lifetime Tri's announcement not to sanction with USAT. 

In our discussion today we'll also to a race summary of Tri Boulder, more on race flat prep, CBD and Triathlon, and more. Before we get into that interview with Barry let's catch up with Khem and Bill. 

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.

Thanks to last week's guest Ken Axford. Ken talked about running posture and running drills, plus we also spent some time talking about transitions skills and process.

Transitions - Keep it simple, order of execution, wetsuit prep

Running form - head position, pebbles and pennies, preloading foot strike

Tri Boulder Summary

  • Interviews with Cedric Keppler and Michelle Lund of BBSC Endurance Sports
  • Race flat prep
  • transitions

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 the right place.

Let's get into the interview with Barry Siff.

Bill or Khem, what did you think of the interview? (pick from topics - Boulder Peak, Lifetime Tri announcement, USAT Strategy; youth/HS; NCAA; growing short course))

 

Discussion 

 

 Let's talk briefly about upcoming interviews.

  • Barry Siff
  • Will Murray
  • Rebekah Keat

 

Please support the brands that support the show and our listeners.

  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Use code MHE30 to get 30% off your full price items at Rudy Project.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE 30

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!

Jul 23, 2017

Welcome to Episode #83 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. My loyal co hosts Khem Suthiwan and Bill Plock recorded today's show with me on Friday.  I made a mistake in saving the file and lost the recording.  I'm so sorry Khem and Bill. Please forgive me!

Our interview today is Ken Axford.  USAT Level II Coach Ken Axford comes back to re-cap transitions skills and process. Plus we'll talk about running posture and drills (yes drills) that improve your form.  We will also talk about USAT National Tri Week, the Bob Cook Classic and more.  Before we get into that interview with Ken, we get to catch up with Khem and Bill. 

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.

  • Thanks to last week's guest Terry Laughlin for joining us to talk 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.  If you missed it, go back to episode #82 and give it a listen.
  • USAT National Tri Week

The emphasis of the week is on celebration, education and participation in the multisport lifestyle. Each day is centered around a different theme, starting with a spotlight on each discipline of triathlon:

 

Monday, July 17: Swim Day

Tuesday, July 18: Bike Day

Wednesday, July 19: Run Day

Thursday, July 20: Recovery Day

Friday, July 21: Member Appreciation Day

Saturday, July 22, and Sunday, July 23: Race Weekend

 

The complete schedule—including ideas for how to participate from just a few minutes to a full day—are available at usatriathlon.org/triweek. #TriWeek is largely a social media-based initiative, as aspiring triathletes, age-groupers and elites are all encouraged to share their multisport experiences online. Prize packs will be awarded each day to randomly selected participants who share questions, advice or inspiring stories on social media using the hashtag #TriWeek.

In addition, triathletes can submit stories of how they got started in the sport by using #WhyDoYouTri and #TriWeek on social media or by emailing communications@usatriathlon.org. On Member Appreciation Day, USA Triathlon Staff will select one of the #WhyDoYouTri participants to receive a USA Triathlon Lifetime Membership.

The week culminates with Race Weekend on Saturday and Sunday, in which first-timers and experienced triathletes alike are encouraged to complete a race, register for their next event, or simply volunteer to staff an on-course aid station. The fourth weekend of July typically boasts one of the highest participation rates in multisport events across the country, with more than 160 USA Triathlon-sanctioned races taking place this year, including 55 youth races. Click here to find a race near you this weekend.

  • Speaking of Tri Week Race Weekend, I’m racing and covering Tri Boulder Sunday
  • Bob Cook and the 303Cycling story
  • 303 Triathlon interview with Sarah Hartman

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/milehighendurance, or go the MHE Sponsor page and click the link to Health IQ and it will take you to the right place.

Let's get into the interview with Ken Axford.

It's so interesting that you can continue to get insights into running form.  What I find so exciting is that by talking to Ken, I truly did get a better understanding of preloading, knee drive and the importance of the shoulders and arms. 

I spoke of my use of high knees.  I think it comes from my mental model of chi running which takes a completely different perspective when it comes to ground contact.

  • Chi Running and ground contact
  • Transitions and transition clinic

 Let's talk briefly about upcoming interviews.

  • Barry Siff
  • Will Murray

 Please support the brands that support the show and our listeners.

  • I know some of you have used the Total Immersion discount code and have taken advantage of the Total Immersions self-coaching programs.  If you have not, let me tell you about what you get:
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99
    • Use code MHETI10 to get 10% off items in your cart.
  • I haven't mentioned how my Rudy helmet and glasses are performing.  The helmet is extremely light weight and comfortable.
    • The mesh lining makes it very comfortable
    • Glass garage to keep your very nice Rudy Project glasses secure
      • Useful when I'm climbing and working up a swea
      • Great for transition area
    • Use code MHE30 to get 30% off your full price items at Rudy Project.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  It gives you a lot more tools  to help you plan, track and analyze your workouts and execute your ATP MHE 30

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!

 

Jul 9, 2017

Dr. Carwyn Sharp, Chief Science Officer at the National Strength and Conditioning Association (NSCA) is joining us to talk about energy zones and the science behind it.  Dr. Sharp presented at this topic at the USAT Level 1 Coaches Clinic and I wanted to share his expertise and knowledge with the MHE team.  You are going to be a lot smarter about energy zones, why consistency is king, and what it takes to maximize your fitness and strength potential. 

We're going to get into high altitude rides and how to pace yourself, the plans for the 5430 Boulder Peak put on by Without Limits Productions, Kona Prep and more.  Let's get into the weekly updates with our friends from 303Triathlon. 

Thanks to last week's guests, USAT COO Tim Yount, Youth Program Manager Meg Weagley, and High School/Collegiate-Club, & Women's NCAA Coordinator Jessica Welk to talk about the present and future of our sport. 

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 to see all of last weekend's great coverage of Ironman boulder.

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.  Did you know that triathletes have a 40% lower risk of all-cause mortality and 27% lower risk of cardiovascular mortality.  Well the good folks at Health IQ do.  Get a quote now at HealthIQ.com/milehighendurance, or go the MHE Sponsor page and click the link to Health IQ and it will take you to the right place.

Let's get into the interview with Dr. Carwyn Sharp and hear what he has to say about your energy zones.  Now most athletes that are listening to this show is familiar to well-versed on training zones.  Are you really well versed in your training zones?  Have you ever been curious about what is happening at a biological level inside your body and how it relates to the training zones.  Are your training zones right?  If you have a coach - excellent.  If they are a USAT certified coach they have been through this training and they know what they are talking about. 

If however, you are in the range of using training zones that are vaguely defined or not defined at all, you really want to stop what you are doing and just settle in for a good bit of learning.  Grab something to take notes if you like.

And we're back.  We are recording today's show just before the interview, so we don't have a retrospective per se, but we know you are way smarter about the topic than you were an hour ago.  Whether you are hard core or a casual athlete, this is important information.  You now have the knowledge to understand the importance of these different energy systems and how the body's performance is sourced. 

 

 Let's talk briefly about upcoming interviews.

  • We've talked about the benefits of using a tempo trainer on finding your most efficient Stroke Rate and Strokes Per Length.  I've invited Terry Laughlin back on the show to talk about how to use the Tempo Trainer to keep your line in OWS. 
  • Khem and I are interviewing Sarah Hartman from Ironman Foundation
  • We are going to ask Siri to come on the show and do a full-on coaching interview
  • Inigo San Milan popped up on the radar screen and said we can reach out late July when he is back in the country
  • As I mentioned in the race report, Transition expert Ken Axford is coming back to do a quick recap on transition skills and speed.  We'll get into a good discussion about running form and bike handling skills

 

Please support the brands that support the show and our listeners.

  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Total Immersions self-coaching programs are a great tool to help you swim fast and easier.  They have helped me overcome heavy-leg issues and achieve balance in the water.  It's also making a huge difference in OWS as you will hear in the interview with Terry Laughlin coming up.  It's making a huge difference and recommend you check it out.  Use code MHETI10 to get 10% off items in your cart.
  • Don’t forget Rudy Project for great products to protect your head and eyes.  Fast helmets and well-designed eyewear.  Use code MHE30 to get 30% off your full price items at Rudy Project.
  • Give TrainingPeaks Premium account a try.  It gives you a lot more tools  to help you plan, track and analyze your workouts and execute your ATP MHE 30

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!

 

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