Our interview this week is titled Brits in Boulder to celebrate St Georges Day this past Monday. Bill and I met with professional triathlete's Tim Don, James Hadley and Rachel Joyce at Ivan O'Gorman's bike fit studio just outside of Boulder and had a very casual interview and discussion. As you will hear we discussed a number of topics and are super grateful for their time and for sharing their time and perspectives as professional triathletes.
Saint George's Day, also known as the Feast of Saint George, is the feast day of Saint George as celebrated by various Christian Churches and by the several nations, kingdoms, countries, and cities of which Saint George is the patron saint.
Thanks to last week's guest, Dr. Inigo San Milan of CU Sports Medicine and Performance on the topic of metabolic testing. Last week was part 1 of a 2-part interview. There was a lot to digest in last week's interview and we much, much more to get to with Inigo.
Because of the way the dates fell with St. Georges Day being this past week, we wanted to shift gears for a week and share the Brits in Boulder interview with Tim, Rachel and James.
Next week we will return to the final half of the interview with Inigo next week. I'll elaborate further on what you will hear next week in part 2 - you do not want to miss it.
Before we get into today's interview, I want to relay some updates from Bill and Khem, which we discussed this morning. I won't try to represent what they discussed this morning, but would like to share a couple of brief highlights.
Bill is back from Haute Route San Francisco. Overall it sounded like he had an awesome experience, but Haute Route was no joke. After taking a ferry to the start, the first stage started from Jack London Square after taking in Oakland and was a 100 mile and more than 10k feet of climbing with Mt Diablo. Mt Diablo is a featured part of the Tour of California race. After they finished in Oakland, the racers took a ferry back to San Francisco for a good meal and massage.
The 87 mile stage two started at the Presidio and rode across the Golden Gate Bridge. There was another 8500 feet of climbing and it sounds like it was pretty relentless, but pretty epic at the same time. The gist of what Bill reported was that it's a great experience, extremely well supported, but very challenging.
Khem gave an update on the Karen Hornbostel Memorial TT. This was week four and the conditions were calm Wednesday at Cherry Creek Reservoir. There were reportedly a lot of fast times on the 9.5 mile course and Khem knocked nearly a minute off her previous week's time. There are three more weeks to go and I'm hoping to be out there next week with her.
After the interview I'll go into a little detail on the USAT Collegiate and HS Club Nationals in Tuscaloosa. I'll also provide a little more on last week's interview with Dr. Inigo San Milan and talk about what you will hear in next week's episode and the information that Inigo has yet to share.
Rachel Joyce has six top ten finishes in Kona to her name (6th:2009, 5th:2010, 4th:2011, 2nd:2013, 3rd:2014, 2nd:2015), a world title and four Iron distance titles (Ironman Lanzarote 2011, Challenge Roth 2012, Ironman Texas 2013, Ironman Cozumel 2013 and Ironman Boulder in 2017). Her finish time in Challenge Roth (8:45:03) also puts her down as the fifth fastest woman over the Iron distance and is one of only 4 women to finish in sub-9hours at the Ironman World Championships (8:57:28).
London was “home” for 10 years but now Rachel has moved Stateside and lives year round in Boulder, Colorado. She has been coached by Julie Dibens since the end of 2014. Her ambition in the sport is to win Kona as well as tick off a few “bucket list” races she has on her list….Wildflower, Ironman Lake Placid, St Croix 70.3 and Escape from Alcatraz to name a few.
James Hadley Originally from England, UK, has been an athlete for 28 years. He progressed quickly through years of hard work and dedication to race as a professional triathlete internationally for 11 of these years. During this time James has been taught by some of the best coaches in the world, whilst also training/racing alongside some of the all time great athletes triathlon has ever produced. He was accepted into Bath University and started training in earnest with the triathlon team. During a visit to Australia he met coach Siri Lindley, who was “instrumental” in motivating him to take his training to the next level. He moved to Boulder to train with Lindley and still lives there today.
Great Britain’s Tim Don posted a 7:40:23 at the Ironman South American Championship in Brazil on May 28, 2017 to become the fastest athlete to ever finish an Ironman-branded race. The former ITU star put together a 44:16 swim, a 4:06:56 bike and a 2:44:46 marathon to post the incredible 7:40:23 finishing time and break Canadian Lionel Sanders’ record of 7:44:29, which was just set at last November’s Ironman Arizona. In addition to the record, Don earned the championship victory with an astounding 25-minute margin over second-place finisher Kyle Buckingham of South Africa and will be guaranteed a slot for October’s Ironman World Championship.
Weigh yourself prior to your workout
Weigh yourself after your workout
Note how much fluid you consumed during
Note (generally how much fluid you lost through peeing)
My spreadsheet has:
USAT Collegiate Club Nationals in Tuscaloosa. The USA Triathlon Collegiate Club & High School National Championships are this Friday and Saturday in Tuscaloosa, Alabama, with nearly 1,300 collegiate competitors from 120 collegiate clubs and more than 150 high schoolers registered to compete.
There was a course change announced and now executed. All races will be shifted from a triathlon (swim-bike-run) to a duathlon(run-bike-run) to ensure athlete safety.
Heavy rainfall in Tuscaloosa the past two weeks led to the Holt Dam spillway gates being opened by local officials to avoid flooding. Heightened volume in the Black Warrior River necessitated that the gates remain open through race weekend, resulting in overly strong currents that were deemed unsafe for swimming.
Racing Friday included the Draft-Legal Collegiate Club Championships, in which athletes covered a 2.5-kilometer run, draft-legal 20-kilometer bike and another 2.5-kilometer run. The draft-legal format, which allows athletes to work together and pace off eachother on the bike, is similar to what is contested in elite International Triathlon Union (ITU) competitions and the OlympicGames.
Some of the nation’s up-and-coming multisport athletes will compete at the USA Triathlon High School National Championships. The course will cover a 2.5k run, non-drafting 21.45k bike and 2.5k run. High school boys, including two athletes competing in the Paratriathlon Open division
The action continues Saturday morning with nearly the entire field of collegiate athletes competing in the Olympic-Distance Collegiate Club Championships. The course covers a 5.2k run, 40k bike and another 5.2k run. The race also includes a Paratriathlon Open division, which features a 5.2k run, 20k bike and 5.2k run.
I enjoyed working with Caryn Marconi today. Caryn is USAT's Communication Manager and was doing an amazing job making sure all teams, coaches, media knew about the changes and handling all of the social media with her team. COO Tim Yount did and incredible job announcing today and you can tell how passionate he is about these young athletes and the sport of triathlon. He follows the progress of these athletes and he knows how to keep the spectators informed and engaged.
Upcoming interviews:
Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. Be sure to follow 303Radio.
Please support our affiliate brands that support the show and help you get faster!
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!
Our guest this week is Dr. Inigo San Milan of CU Sports Medicine and Performance on the topic of metabolic testing. Last week you'll recall that I mentioned one of the reasons for "why" we do this podcast, which was our ability to have conversations with interesting and quality people like Josh Shadle and Dr. Jason Karp.
Another reason that we do this is that triathlon and endurance sports have inherent complexities and things you need to learn over time. We are driven to learn and the content that we provide is really a bi-product of that passion for us to learn. Even after doing this for more than a decade, I continue to refine and expand my knowledge. Things that I thought I understood, I gain a deeper appreciation for or improved understanding. You are going to get an invaluable science lesson today folks. We are going to talk about CU's proprietary ultrasound muscle testing for metabolic damage and glycogen storage. If haven't been tested, then you are flat out guessing. I was astonished at what I learned. Plus, if you think going slow is for sissy's, think again. After you hear this, you are going to want to know our zone 2 numbers and respect them.
Thanks to last week's guest, Josh Shadle of Fuelary. He'shelped us understand a more contemporary approach to wellness and performance. The more proactive approach tests in narrower ranges, more markers and more frequently to help identify wellness and performance opportunities. If you missed it, go back and listen to episode #121
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.
Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. Be sure to follow 303Radio.
Please support our affiliate brands that support the show and help you get faster!
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!
Our guest this week is Josh Shadle of Fuelary. He's going to help us understand a more contemporary approach to wellness and performance. A lot of athletes are starting to be more proactive than the annual physical with their GP and getting the standard blood screening which tests within broad ranges of "normal". The more proactive approach tests in narrower ranges, more markers and more frequently to help identify wellness and performance opportunities.
Thanks to last week's guest, Dr. Jason Karp who gave us helped with "The Right Way to Do Run Intervals". With his PhD in physiology, Masters in Kinesiology and a BA in sports science, he is about as educated as anyone in the field and yet he writes and conveys concepts in a way the ley person can understand. If you missed it, go back and listen to episode #120.
One of the things I love about what we do is that we get to meet some very interesting and quality people. We were introduced to Josh by Will Murrray, our regular mental skills coach. Josh has a life story that I'm honored that he shared with such transparence and vulnerability. He has followed his calling and passion and is doing things that help regular people and athletes be at their best. Whether your goal is weight loss or performance they have tests and plans that are design to make you happy, healthy, and horny.
Discussion Topics:
Upcoming Iterviews:
Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. Be sure to follow 303Radio.
Please support our affiliate brands that support the show and help you get faster!
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!
Our guest this week is Dr. Jason Karp to talk about his article "The Right Way to Do Run Intervals". He has a PhD in exercise physiology, a Masters in Kinesiology and a BA in exercise and sports science. He's been a guest in the past on his books, The Inner Runner and Run Your Fat Off. We are certain you will learn some new information about interval training and how that create the adaptations that make you faster and stronger.
Thanks to last week's guest, Tim Hola on his favorite swim, bike and run workouts. For those who heard and told us how much you liked it, thank you for your feedback. If you missed it, go back and listen to episode #119.
Tim's Favorite Workouts:
Swim:
Workout 1
Workout 2
Bike:
Workout 1
Workout 2
Run:
Workout 1
Discussion Teasers:
Interview Setup
Jason Karp is a prolific writer, he has more than 400 articles published in running, coaching, and fitness magazines and scientific journals and is the author of eight books, including The Inner Runner, Run Your Fat Off, and Running a Marathon For Dummies.
Jason is a USA Track & Field certified coach, has taught USA Track & Field’s level 3 coaching certification, and has led elite coaching camps at the U.S. Olympic Training Center. A runner since sixth grade, he was a member of the silver-medal winning U.S. Masters Team at the 2013 World Maccabiah Games in Israel.
New Triathlete Tips:
Last week's discussion and Pulte tri clinic was on the topic of Essential Gear for Your First Triathlon. We've published a blog post on the topic on the website. Go to www.milehighendurance.com and the Content menu and navigate to MHE Blog.
At our Pulte group run last weekend I asked the peeps about what pace they wanted to run? When they answered, I asked why they wanted to run the paces they were planning. The answers were, "that's what I always run". We ultimately ran a very slow and easy Zone 1 / Zone 2 pace. As we ran, we discussed the reason for different paces or training zones.
This week's Clinic was going to be "How to Read Triathlon Workouts". Everyone is receiving their free Triathlon Plans from MyTimeToTri.com. If you are listening to this and need a free training plan, you should go check it out. Not that my Pulte peeps have their training plans, and realizing that they don't yet understand the basics of training at different intensities, It thought I'd step back and talk about why the specifics of each swim, bike and run.
This week's blog posting is the "How's and Why's of Following a Triathlon Workout". Here's a bit of what you will read on the blog post this weekend.
Workout Specifications
Notice that triathlon workouts rarely read “just go swim”, “ride your bike”, or “run somewhere and back”. They are (or should be) much more specific. If they are written by a certified triathlon coach, they should include specifics for duration (or distance), intensity, terrain (grade and/or surface), intervals and recovery, and potential skill focuses.
The specifics of a workout are designed to affect an adaptation. Different intensity levels, distances, terrain, sequencing and progression stress different energy systems and the neuromuscular system to affect different changes to your body.
Training Intensity
The “Training Zone Chart” refers to Zones that tie to a Rate of Perceived Exertion (RPE) range and description of how that may be perceived. Think of zones as gears in your cars transmission. 1st gear is the easiest (engine is doing less work) and slowest. 5th gear is the hardest (engine is doing a lot of work) and fastest.
Zone 1 as a training intensity is intended for active recovery. You are getting circulation and exercise, but it’s easy. Walking is a good example of Zone 1 effort.
Zone 2 intensity is designed to use your body’s aerobic energy system. This means that it’s primarily using your body’s ability to combine oxygen with fat to produce energy to fire your muscles. It does not put a high strain on your cardiovascular system. Lower intensity efforts are typically prescribed for longer distance and time efforts.
Zone 3 is the hardest you will work while using fat as your primary fuel source, but you are starting to use more glycogen (sugar) stored in your body’s muscles and liver to produce energy.
Zone 4 intensity is the tipping point where your body starts to use more glycogen for fuel than stored fat and instead shifts to and anaerobic adaptation. It also raises your heart rate drastically, influencing adaptations in your cardio-pulmonary system. You will often see interval training prescribed in 2-3 minute durations.
Zone 5 is designed for neuromuscular, or speed, development. Higher intensity efforts are typically prescribed in shorter “intervals”. You will typically see intervals prescribed in 20 second to 1 minute durations.
Training Endurance
Of the physical adaptations speed, strength and endurance, the latter is the easiest one for the body to make. Consider what it would take to decrease your 100-meter sprint by 10%, or bench press by 10%. Increasing your run distance from 1.0 to 1.1 miles is a relatively easy adaptation. If you consistently and progressively apply low intensity effort swim, bike and run efforts, you will be amazed how easily you are able to increase the distance of what you are capable of today and reach your goals, given adequate time. While you want to progressively increase your distance, you want to be careful to not add too much mileage too quickly. 5-10% increases each week is recommended to avoid injury.
Next week on MHE we have Josh Shadle on Fuelary - blood testing for the everyday superhero. Whether your goal is weight loss or performance they have tests and plans that are design to make you happy, healthy, and …..horny.
Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. Be sure to follow 303Radio.
Please support our affiliate brands that support the show and help you get faster!
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!
Our guest this week is Tim Hola. Tim is an elite age-grouper with a full time job and family. He is also had a 9:52 race in Kona this past year. He joins us to talk about the realities of balancing all of his responsibilities and still being an incredible athlete. He shares some of his favorite workouts in each the swim, bike and run and what works for him.
Thanks to last week's guest, Dr. Kirk Parsley. As a sleep specialist, former Navy Seal and endurance athlete, he knows the demands we put our bodies through and had a lot to share on getting healthy sleep. If you missed it, your owe it to yourself to go back and listen to episode #118.
We already mentioned Tim's Kona performance from last year. In addition to being an incredibly talented athlete, Tim happens to be a neighbor. I've been racing triathlon in the Denver/Boulder area for more than 12 years and I've gotten to know some pretty fast triathletes. Many guys who look to get on the podium. There's one guy that everyone hopes doesn't turn up at a race and that is our guest Tim Hola. When Tim shows up, everyone is racing for second. I'll share some of his race results on Athlinks after the interview.
MHE upcoming interviews:
Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.
Please support our affiliate brands that support the show and help you get faster!
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!