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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: Page 1
Feb 23, 2020

In the inaugural year of UMFL in 2014, Julie Shelley was the first female with a time of 25:33:05. 2015 it was Julie Paquette with a time of 29:33:00. In 2016 it was Jessica Deree in a time of 27:54:05. In 2017 35 year old Steffi Steinberg took out the female win (11th overall) with a 24:55:13. 2018 it was 41 year old Jamie Harris in a time of 25:36:37. In 2019 42 year old Jamie Harris was the first female (10th overall) in a time of 26:21:23. Now along comes 49 year old Dede Griesbauer. She's been a top 10 in Kona 3 times, she's won 3 IRONMAN races. She completes UMFL this year with a total time of 22:48:31. 2 hours 7 minutes faster than the 35 year old Steffi in 2017. Our guest today is the winner of Ultraman Florida 2020, Dede Griesbauer.

Thanks to last week's guest Josh Miller AKA Primal Flow for talking ultrarunning and sharing his very personal history with drug and alcohol addiction and how trail running was a key part of his recovery. If you missed that episode, go back and check out episode #219.

Sponsor - iKOR Labs:

Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.

Announcements:

  • We are super excited about this first announcement this week. We have a new sponsor for the show that you are going to absolutely love! When you hear it you won’t be that surprised, but we are going to hold onto our little secret for another week and build up some excitement. This week we are going to give you a few hints, but we won't give it away until next week. Speaking of giveaways, our NEW SPONSOR IS GOING TO GIVE A PACKAGE VALUED AT $150 to one lucky listener. We’re going to do a couple of posts this week with hints about our new sponsor.       We're going to ask you to reply or DM us with your guess about who our new sponsor. Give us the correct name and you we'll put your name into a draw for the UCAN PACKAGE next weekend when we announce.       You'll want to make sure you are following on Facebook @MileHighEndurancePodcast, Twitter @milehighpodcast and Instagram @tripodcasterrich. Here are the first set of hints that we will be posting this week: HINT #1 - We've done an interview with them since Kona. HINT #2 - We've interviewed one of their sponsored professional triathletes since Kona. HINT #3 - I've used the product for 7 years.  
  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.

Interview with Dede Griesbauer (UMFL):

The race covers a total distance of 321.6 miles (517.5km), around central Florida; it requires that each participant complete a 6.2 mile (10km) open water swim, a 263 mile (423km) bike ride, and a 52.4 mile (84km) ultra-marathon run. Day 1 consists of a 6.2 mile swim and 92 mile bike, Day 2 is a 171 mile bike, and Day 3 is a 52.4 mile run.

Dede completed this beast in a total time of 22:48:31. 2 hours 7 minutes faster than any other woman in the 7 year history of the race.

Dede Griesbauer is the oldest, actively racing professional triathlete on the planet. Three IRONMAN wins and a 3-time Top 10 Kona finisher.

Training Tips:

Last week we talked about the importance of getting in a good base of endurance training. Most of us in the northern hemisphere are in that phase. But how do you know if you have enough base training, or how you can tell if your body has made the appropriate adaptions. You can aerobic endurance by testing for decoupling. What is decoupling you ask?

Joe Friel writes: An important lesson every competitive endurance athlete eventually learns is that the general preparation (“base”) period of the season is the most important time of the year. It’s then that the fundamental abilities of aerobic endurance, force and speed skill are developed. If these abilities are fully formed then the more advanced, race-specific abilities of muscular endurance, anaerobic endurance and power may be built on this solid foundation in the specific-preparation (“build”) period. Excellent general fitness created in the base period is necessary to produce high levels of sport-specific fitness for later in the season. Summer races are won with winter training.

How do you know if your aerobic endurance is progressing? And how do you know when you’ve done enough such training to reach an optimal AeT fitness level? The answer to both of these questions may be found by comparing power or speed with heart rate.

When aerobic endurance improves there is reduced heart rate drift relative to constant outputs (power and speed). And, of course, the reverse of this is that when heart rate is held steady during extensive endurance training, output may be expected to drift downward. This parallel relationship between input (heart rate) and output (power or speed) is referred to as “coupling.” When they are no longer parallel in a workout as one variable remains steady while the other drifts the relationship is said to have “decoupled.” Excessive decoupling would indicate a lack of aerobic endurance fitness.

For each half the normalized power (cycling) or speed (running) is divided by the average heart rate to establish two ratios. The ratios are then compared by subtracting the first half ratio from the second half ratio and dividing the remainder by the first half ratio. This produces a power-to-heart rate-ratio percentage of change from the first half to the second half of the aerobic threshold ride. That percentage of change is your rate of decoupling. I have found that aerobically fit endurance athletes experience a decoupling rate of less than 5%.

https://www.trainingpeaks.com/blog/aerobic-endurance-and-decoupling/.

Endurance News:

LONDON, ENGLAND: The Professional Triathletes Organisation today announced that it has adopted a $2,000,000 Annual Bonus Programme pursuant to which athletes will be paid based on their PTO World Rankings at the end of 2020. The bonus amounts range from $100,000 for the PTO World No. 1 male and female athletes, to $10,000 for the PTO World No. 20 male and female athletes. In addition, male and female athletes ranked at the end of the year between 21-50 shall each be paid $5,000 and those ranked between 51-100 shall be paid $2,000.

Rachel Joyce, Co-President of the PTO commented, “We are very pleased to be able to adopt an annual bonus programme that rewards athletes for outstanding performances throughout the year. The triathlon season is a long one and just because an athlete might have an off race in a large event, doesn’t mean that their year’s performance should go unrewarded.”

The PTO World Rankings is a first-of-its-kind ranking technology to measure the greatest non-drafting professional triathletes. It is a worldwide benchmark of consistent excellence in triathlon. In addition to being the basis for the PTO Annual Bonus Programme, it is used to determine automatic qualification spots for The Collins Cup.

Tim O’Donnell, Co-President of the PTO, stated, “The adoption of the PTO Annual Bonus Plan, together with the $2,000,000 payments at The Collins Cup, means that so far in 2020 the PTO will be paying 200 professional triathletes $4,000,000. We believe that this demonstrates the value and benefits of professionals being unified in our own organisation and we hope that this is just the beginning of the many ways the PTO can bring not only a voice but meaningful contributions to our sport.”

https://303triathlon.com/p-t-o-putting-2-million-bucks-in-pockets-of-100-top-pro-triathletes-for-2020/

Video of the Week:

Pro Interview: Dede Griesbauer

Upcoming Interviews:

The Nutrition Mechanic, Dina Griffin will be joining us to discuss the nutrition needs of female athletes.

Coach David Warden of 80/20 Endurance join us to celebrate our 4th anniversary.

We have an secret guest who is going to join us and help us celebrate our new sponsor. You've also heard this person on the show in the past 5 months. Big reveal next week.

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

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

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