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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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Jul 20, 2019

Welcome to Episode #187 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance.

Thanks to last week's guests Brent and Kyle Pease, the first push-assist brother duo to complete the IRONMAN World Championship who joined us to tell their story through the book, Beyond the Finish, an inspiring memoir about brotherhood and relentless determination. The book and the interview really inspired me.  Check out KylePeaseFoundation.org  The Kyle Pease Foundation to learn how you can support their cause.  Bill, how much harder do you think it would be to do an Ironman pulling and pushing someone?

In today's show we have coach Will Murray joining us to talk about how we can develop Post Traumatic Stress to events in our lives that affect our ability to function and perform. It's an interesting area and one that many listeners may be able to identify with.

Announcements:

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

Sponsor - iKOR Labs:

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

In Today's Show:

  • Feature interview
  • Video of the Week
  • Don’t Fry Bacon Naked
  • What's new in the 303
  • News
  • Upcoming Interviews

Sponsor - Riplaces:

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

Interview Introduction:

Will Murray is a trained mental skills coach and has authored numerous articles and books.  I recommend that you go to the MHE endurance website and check the links to Will's recent article and book on the Main page and there are several links to his work on the Resources page. 

 

Sponsor - Halo Neuroscience:

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

 

Video of the Week:

Getting frank about IM Frankfurt

 

 

Dialing in heat management

Dialing in hydration and salt intake

How to get to Kona

Ironman Cairns and Frankfurt

No point getting to Kona fried

700 meters with a 12 minute lead

Showing up to regional champs to qualify, but if had an early season lower competition.

Under the point system, she would have qualified.

Blood tests in balance.

 

Don't Fry Bacon Naked:

Heat management and acclimatization occurs with regular exposure to heat while performing aerobic exercise for 10 days.  https://www.gssiweb.org/sports-science-exchange/article/sse-153-heat-acclimatization-to-improve-athletic-performance-in-warm-hot-environments

Of course there's the fluid and sodium con course there's the fluid and sodium consumption required to keep your body hydrated.  The best advice is to test and don't guess.

Bonus:  Follow up to last week's discussion about OWS sighting and straight line swimming. If you remember we were talking about how to stay relaxed while OWS.  I mentioned I like to count my strokes.  It takes my mind off the environment and how I'm feeling and it places my attention somewhere else (keeping track of my counting).  This serves a secondary purpose as well.  If you know your SPL (Strokes Per Length) of a 25 meter pool, for example.  Let's say for the sake of example that it takes you 20 strokes per length.  You know that for every 20 strokes your are going approximately 25 meters, then you can extend that math linearly.  40 strokes equals 50 meters, 80 equals 100, etc.  The key is to find your SPL for a 25M or convert your SPL for 25Y to 25M.  If you know the distance between buoys in a race, let's say the buoys are every 200 meters, you know it should take approximately 160 strokes or 80 right hand entries. 

We also talked about reaching as far as you can to the shore or the buoy.  The goal is to elongate your body and streamline so that you have balance in the water and glide a bit.  As long as you are already thinking about getting a good reach, be intentionally about your hand entry. When you sight the buoy or landmark, take the mental snapshot and place your next hand entry just to the side of the landmark.  If it's your right hand, try to intentionally place it just to the right of the mark.  Be as precise as you can and do it for the left hand.  Now imagine a line running from the landmark straight down below the water surface.  Then imagine that line painted directly below you and extending behind you (as it would be in a pool).  With your extended hand entering just adjacent to the landmark, now paint a line with than hand adjacent tp the line that runs from the landmark, directly below the surface and then under and behind you. 

Part of swimming straight is also making sure you have a consistent stroke length and on both sides. Keep track of where each hand completes the stroke. I like to touch my thigh with my thumb as my hand completes the stoke.  Note if your hands are touching the same part of your thigh on both sides.  Another tip that can assist with swimming straight is using a tempo trainer in the pool to learn a balanced cadence so the timing of each hand entry is symmetric.  If the timing of stroke on both sides are consistent and the stroke length are the same, you will set yourself up for success.

Next week:  How quickly to make an altitude acclimatization?  How quickly to lose altitude advantage?

 

"What's New in the 303":

https://303triathlon.com/boulder-peak-triathlon-delivers-meehan-standifer-champs/  I have two confessions to make about this race.  Confession #1 is that I raced way above my fitness level this year.  I was two minutes faster than last year, but I was as sore as I've ever been from a race or hard workout.  I knew I was in trouble on Sunday night, but by Monday morning I could barely get out of bed. It's not that I didn't know my training was insufficient, it's that I underestimated how sore I would be after.  This leads to Confession #2.  I spoke to you on Sunday after the race. I had just been looking at my TrainingPeaks file and saw a 25. something number.  I answer your call and somewhere in our call I told you that my bike seemed to be really fast.  I said I think my average speed was 25. something. Even when I was saying it, I knew how absurd that average speed would be for that course.  I've never hit an average or 25 for an Olympic let alone a Sprint. I think I was more wrecked on Sunday than I realized and had complete race brain.

https://www.coloradoclassic.com/  We have the Colorado Classic coming August 22 to 25.

https://303cycling.com/governor-jared-polis-proclaims-july-17-as-colorado-classic-equity-in-cycling-day/ “With this proclamation making July 17 Colorado Classic Equity in Cycling Day, I want to inspire women athletes and highlight equity in pro cycling because equality matters, in athletics, the workplace, and in all walks of life.”

https://303cycling.com/triple-bypass-its-about-the-journey/ The Triple Bypass, is really a journey, and it’s about the journey, not the finish as much. It’s about all the people you meet riding, the history that is passed by and the many miles high in altitude testing our fortitude and sense of wanting to accomplish something. It doesn’t matter how fast, slow or somewhere in between— as long as you finish and have fun!

Endurance News:

Tour de France impressions this week:  I watched Stage 11 from Albi to Toulouse.  I was impressed by the how well they keep content overlays to carry 4-5 hours of coverage.  Some of my favorite features are the inside the peloton cameras and the new Lexus sponsored 3D holograph model that they use to describe rider positions in various conditions.  The interviews with race directors, riders, to get their public comments. Cyclists are so cordial, polite, and generally try to be as non-controversial as possible.  Case in point, the race director from TEAM JUMBO - VISMA was interviewed about the Stage 10 win by WOUT VAN AERT.  When asked about the way Education First team played the cross winds in Stage 10, he very politely said that he could not make any judgement about any team, but that his team had been vigilant at the time they hit the crosswinds and made the right moves at the right time.

I also love learning the history of the race.  One of my favorites this were was the story of Henri Cornet winning the 1904 tour where there where he learned that he won in November after the Tour.  What happened is the first 4 riders were eventually disqualified. They had jumped a train and rode to the finish.  Riders on the train who saw the riders later read about them winning by hours ahead of the peloton and then reported them to the authorities. 

Since I don't have time watch 4 hours of the tour every day, I like to follow it on The Move podcast. You just get this completely unfiltered assessment and it's boiled down to an hour. Lance Armstrong presents a singular perspective on the world’s most iconic cycling races, including the Tour de France and the Classics, as well as the broader endurance sports scene. Not your typical cycling or sports podcast, THEMOVE brings listeners deep inside the racing action, imparting insights from someone who knows the suffering and splendor like no one else. In addition to  course previews and timely race analysis from Armstrong’s distinct point of view, the audience also gets to hear from featured guests, who regularly swing by the THEMOVE studio to join the always-lively conversation. Guests have included former teammates like George Hincapie during the Tour de France, and Mark Allen and Dave Scott in advance of the IRONMAN World Championship.

These two worlds came together on one particular story. On The Move podcast, Lance Armstrong was talking about how some of the best race directors back in the US Postal and 7-11 teams would monitor the channels of the other riders to here their tactics and observations and plans about the race course.  Bob Roll told the same story, but with a twist. He described how Lance's team knew that other team's monitored each other's channels - not just during the race, but even in the evening. Lance's team staged a misinformation campaign to make the eavesdropping teams believe that Lance had food poisoning or was ill.  The eavesdropping teams discounted Lance in their race plans and Lance and team took advantage of the lack of vigilance and rode right past them on a key climb.

Upcoming Interviews:

  • Tom Walker from InnerFight Coaching on run strength training programs to prevent injury and promote performance.
  • Terence Steinberg who going to tell us about the United World Challenge and his quest to row across the Atlantic ocean this coming Winter.
  • Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16)

Closing:

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

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