303Endurance Podcast

Episode #468 Winter Wonderland

Sunday, May 24, 2020

6:59 AM

Welcome

Welcome to Episode #468 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.

Before we jump in, I’ve learned an interesting factoid I want to share with you and get your perspective on (not dad-joke related). 😀

Shoutouts to: @genucan @ironmantri @coloradosride @ @303triathlon @tridottraining @tridottrainingsystem

#ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach

Show Sponsor: UCAN

UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!

In Today's Show

• Announcements
• Ask A Coach
• Triathlon News/Updates -

Announcements:

Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. As you heard last week’s interview with Coach Mark Allen, this is the time of year to take a break from training and do other things that keep you active!

We are going to explore a different winter sport or activity each week in December.

Dec 6: Skiing; downhill, cross country classical, skate skiing, and snowboarding!

Dec 13: Indoor Cycling and FulGaz Group Rides

Dec 20: Hiking and snowshoeing

Dec 27: Indoor rowing and wall climbing

Indoor Cycling with FulGaz - December 10th we’re gearing up for winter training. Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course whilst getting their bike sessions done.

I completed my second FulGaz ride on Thursday and chose to ride the IM 70.3 WC Taupo, New Zealand course and was really surprised by the quality of the virtual world FulGaz has created!

Virtual Group Ride Schedule

Dec. 21 - IM Kona 8am MT (April Lead)

Dec. 28 - IM Cozumel 8am MT (BP and Jelly)

Jan. 4 - IM Nice 8am MT (Rich Lead)

Ask A Coach: What winter sports are best for me and my goals?

Winter Activities for Triathlon Training

Winter training for triathletes can be challenging but also rewarding. Here are some top winter activities that build strength, endurance, and coordination, supporting various aspects of triathlon performance:

1. Cross-Country Skiing

Cross-country skiing is an excellent full-body workout that enhances aerobic capacity and muscular endurance. It mimics the endurance required for long-distance running and cycling. The repetitive motion helps improve coordination and balance, while the resistance from the snow builds strength in the legs and core.

2. Snowshoe Running - April

Snowshoe running provides a high-intensity aerobic workout that builds endurance and strength. The added resistance from the snow increases the workload on the muscles, promoting muscular and tendon development. It also improves coordination and balance, essential for triathlon transitions.

3. Indoor Cycling

Using a stationary bike or indoor trainer allows for consistent training without weather interruptions. High-intensity interval training (HIIT) on a bike can improve both aerobic and anaerobic capacity. It also strengthens the leg muscles and tendons, enhancing cycling performance.

4. Strength Training - April

Incorporating strength training into your winter routine is crucial for building muscle mass and tendon strength. Focus on compound movements like squats, deadlifts, and lunges to target the major muscle groups used in triathlon. Strength training also supports neural development by improving muscle recruitment and coordination.

5. Swimming

Swimming is a low-impact activity that provides an excellent aerobic workout. It builds endurance and strength in the upper body, which is crucial for swimming performance. Swimming also enhances coordination and balance, as it requires precise movements and breath control.

6. Fatbiking - April

Fatbiking on snowy trails is a great way to maintain cycling fitness while enjoying the outdoors. The added resistance from the snow increases the intensity of the workout, improving both aerobic and anaerobic capacity. It also builds strength in the legs and core, supporting overall cycling performance.

7. Yoga and Pilates

Yoga and Pilates are excellent for improving flexibility, balance, and core strength. These activities enhance muscular endurance ...

Show Sponsor: UCAN

UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!

In Today's Show

• Cycling News/Updates - Ragbrai 2024; Colorado bike rides and races; Olympic Cycling Events Schedule
• Triathlon News/Updates - Boulder Pool School; Colorado bike rides and races; Olympic Cycling Events Schedule
• Ask A Coach - What is "training stress"? How is it measured?

303Cycling News and Updates:

Start with FoCo Fondo

Mt Blue Sky Hill Climb

Road Cycling Time Trial: Men's and Women's July 27

Road Men's August 3

Road Women's August 4

https://olympics.com/en/paris-2024/schedule/cycling-road?day=3-august

Left Hand Canyon Saturday July 27 at 7:30am

https://ragbrai.com/

303Triathlon News and Updates:

TriDot Pool School in Boulder

Triathlon: Men's July 30; Women's July 31; Mixed Relay August 5

https://olympics.com/en/paris-2024/schedule/triathlon?day=30-july

https://www.tri247.com/triathlon-news/elite/olympic-games-triathlon-paris-2024-individual-women-date-start-time-watch-live-stream

https://www.tri247.com/triathlon-news/elite/olympic-games-triathlon-paris-2024-individual-men-date-start-time-watch-live-stream

Paris mayor swims in Seine to show the long-polluted river is clean for the Olympics

Coaching Tip of the Week:

On it's face, the question was "what is Normalized Training Stress"?

TSS (Training Stress Score)

TSS is an estimate of the training load created by a workout based on intensity and duration. A 1-hour cycling activity at maximum steady-state intensity is 100 TSS (111 for running). TSS can be used to determine how much recovery may be needed after a given workout. TSS is also used to calculate Fitness (CTL) an Fatigue (ATL) in the Performance Manager Chart

Normalized Training StressTM (NTSTM)

NTS is the consummate method of quantifying the physiological stress from a training session. It considers the session’s discipline type, environment, intensity distribution, intensity levels, intensity durations, and your Training Stress ProfileTM. Your cumulative NTS values constitute your Normalized Training LoadTM as shown in your Training Stress graphs in TriDot and RaceX.

Closing:

Thanks again for listening this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!

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

Train With Coach Rich:

TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares

RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

Episode #469 Winter Training Series

Sunday, May 24, 2020

6:59 AM

Welcome

Welcome to Episode #469 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.

Today we are continuing our Winter Training Series theme with a discussion on Snowshoe Running.

Shoutouts to: @genucan @ironmantri @coloradosride @ @303triathlon @tridottraining @tridottrainingsystem

#ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach #303EndurancePodcast

Show Sponsor: UCAN

UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!

In Today's Show

• Announcements
• Ask A Coach - Snowshoe Running 101
• Triathlon News/Updates - Taupo 70.3 World Championships

Announcements:

Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. As you will hear in our upcoming interview with Coach Mark Allen, this is the time of year to take a break from the training and do other things that keep you active.

We are going to explore a different winter sport or activity each week in December.

Dec 6: Skiing; downhill, cross country classical, skate skiing, skimo

Dec 13: Indoor Cycling and FulGaz Group Rides

Dec 20: Hiking and snowshoeing

Dec 27: Indoor rowing and wall climbing

Indoor Cycling with FulGaz - December 17th we are gearing up for winter training. Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course whilst getting their bike sessions done.

Virtual Group Ride Schedule

Dec. 21 - IM Kona 8am MT

Dec. 28 - IM Cozumel 8am MT

Jan. 4 - IM Nice 8am MT

Ask A Coach:

Guide to Snowshoe Running: Benefits, Gear, and Getting Started

When the trails turn white and the temperatures drop, don't let your running routine hibernate—embrace the snowy landscape with snowshoe running! This invigorating winter activity offers a plethora of benefits for triathletes and fitness enthusiasts alike.

The Benefits

Snowshoe running is a powerhouse workout that combines cardio, strength, and endurance. The added resistance of trudging through the snow increases the intensity of your runs, making it a phenomenal cardiovascular exercise that boosts your aerobic capacity. The uneven terrain challenges your stabilizer muscles, enhancing strength and coordination. Plus, it's a low-impact activity that reduces the risk of injuries typically associated with running on harder surfaces. Snowshoe running also works your core and legs harder than traditional running, promoting muscular and tendon development while improving overall athletic performance.

Essential Gear

Getting started with snowshoe running requires some specialized equipment, but don't worry—it's straightforward. Here's what you'll need:

• Snowshoes: Opt for running-specific snowshoes which are lighter and more streamlined than their hiking counterparts. Brands like Atlas and MSR offer excellent options.
• Running Shoes: Wear your regular trail running shoes, paired with gaiters to keep the snow out.
• Apparel: Dress in moisture-wicking, breathable layers to stay warm and dry. Don't forget gloves and a hat to protect against the cold.
• Poles (Optional): Some runners prefer using poles for added stability, especially on uneven or steep terrain.

How to Get Started

Starting your snowshoe running journey is easier than you might think. Follow these steps to hit the snow-covered trails with confidence:

1. Find a Trail: Look for local parks or dedicated snowshoe trails. Many ski resorts also offer groomed trails perfect for beginners.
2. Warm-Up: Just like any workout, start with a dynamic warm-up to prepare your muscles and prevent injuries.
3. Pace Yourself: Snowshoe running is more challenging than regular running, so begin with shorter distances to build your endurance.
4. Focus on Form: Keep a shorter stride and lift your knees higher to navigate through the snow effectively. Use your arms to maintain balance.
5. Stay Hydrated: Cold weather can be deceiving; you still need to stay hydrated, so bring water and hydrate regularly.

5 Best Trails to Check Out in Colorado according to All Trails:

#5. Nymph Lake T...

Welcome

Welcome to Episode #475 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.

We hope you enjoyed last week’s interview with Coach Erin Carson of ECFIT. This week we continue our programming on strength with a focus on bike strength and the many ways to develop the strength and power that goes into the pedals, but also the considerations for how the bike beneath you plays a role in your best bike performance.

Plus, we have an all new segment called “Athlete Success Stories” that features an athlete, who through commitment, grit and courage, is finding breakthroughs and growth.

Show Sponsor: UCAN

UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!

In Today's Show

• Announcements
• Feature Athlete Success Story: Laura Hammdorff
• Ask a Coach: What muscle groups to develop for the bike?
• Get Gritty Tip
• TriDot Workout of the Week - 3 Bike Power Building Workouts
• Fun Segment: “Transition Troubles: Winter Triathlete Edition”

Announcements:

FulGaz Virtual Group Ride Schedule - No change with the Rouvy announcement. If you hadn’t heard, Rouvy has purchased FulGaz and IRONMAN will continue to partner with Rouvy. FulGaz is going to continue offering the same services for the foreseeable future.

Our next group ride will be February 1st and we are riding the Pikes Peak ride on our FulGaz Virtual Group Ride.

303 Webinar Series Continues - February 4th 6-7 TriDot Pool School. Every 1st Tuesday of the Month

Announcing Talk Tuesdays (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month.

Upcoming Programming - Our February focus will be on swimming.

Feb. 1 - FASST and essential pool equipment

Feb. 8 - Webinar with TriDot Pool School Director, Coach Brandy Ramirez

Feb. 15 - How to Read Swim Workout

Feb. 22 - Open Water Skills

Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnesscoaching

Ask A Coach Sponsor: G2G Endurance

Triathletes, ready to train smarter? At Grit2Greatness Coaching, we’ve teamed up with TriDot to bring you precision and progress. Sign up through either Coach April’s or Coach Rich’s TriDot links and enjoy seamless onboarding, personalized workouts, and cutting-edge analytics tailored to your goals.

Start with a 2-week free trial, then choose plans starting at $14.99 a month. With the right tools and support, you can achieve the extraordinary. Ready to see what’s possible? Click the one of the sign-up links in our show notes to get started today!

Athlete Success Story: Laura Hammdorff

Lead In (Rich): January continues our focus on strength. Last week we had Erin Carson of ECFIT Performance Strength talk with us about strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events.

This week we are steering the conversation to bike strength and mobility programming. If you think we have the magic bullet for developing strength and power on the bike, think again. It takes work, from lots of angles and there is not a straight line to success, ever. How do strength programs, workouts, fueling, physical therapy, bike fit, components, riding apps, threshold assessments and so on factor into your power to weight ratio?

Here to help us unpack developing cycling strength and improving power on the bike is an athlete who I believe embodies “grit2greatness” and is an example of the resilience and tenacity it takes to achieve a goal. Yes we all have goals that we are working toward and the journey toward that goal seems long and winding. Part of the reason we close each episode with the call to “enjoy the endurance journey” is because the journey, not necessarily the finish line, is where we realize the most growth.

Introduce Laura Hammdorff:

Laura Hammdorff is a competitive triathlete with an NCAA swimming and cross fit background. When we started working together last year we discussed her triathlon background and goals. Because we are focusing on developing bike power this week, this will be our theme to tell her story. Without giving too much away, it’s my hope that by listening to Laura’s journey you will find examples of how her grit and tenacity can give you a template for your journey

Discussion Questions to La...

Episode #461 Preventing/Rehabbing Injury

Sunday, May 24, 2020

6:59 AM

Welcome

Welcome to Episode #461 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and standing in for Bill Plock is my good friend and last week's guest interview, Coach April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.

Coach April Spilde

[email protected]

Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts

Show Sponsor: UCAN

UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!

In Today's Show

• Feature Interview with Megan Davis, Board-Certified Orthopedic Clinical Specialist
• Triathlon News/Updates - T-100 Vegas
• Ask A Coach - Two Coaches Two Questions Two Answers

Feature Interview: Megan Davis

Dr. Megan Davis is a Colorado native moving back to the Denver area after completing her bachelor’s degree in Exercise Science from Central College in Pella, Iowa and her Doctorate in Physical Therapy from A.T. Still University in Mesa, Arizona. Megan’s passion for Physical Therapy started when she developed a love for learning about the human body in her college anatomy course in high school as well as playing many competitive sports. She continued on to play collegiate tennis and basketball where she underwent multiple injuries and physical therapy herself.

Meet Dr. Megan Davis, a Proud Mend Colorado Doctor

303Triathlon News and Updates:

Ruth Chepngetich of Kenya sets women's world record in Chicago Marathon - CBSSports.com

How to watch the free PTO T100 Vegas livestream

The women’s race kicks off at 8:15 a.m. Pacific/11:15 a.m. Eastern Saturday, October 19, with the men’s race following at 2:00 p.m. Pacific/5:00 p.m. Eastern. The PTO T100 Vegas livestream will be free to watch live on Outside TV, and Outside+ members can view the race on demand after the finish anytime, on any device.

Rich

Women

1. Taylor Knibb
2. India Lee
3. Flora Duffy

April

1. Paula Findley
2. Lucy charles barkley
3. Anne Haug

Men

1. Sam Long
2. Kyle Smith
3. Martin Van Reil

April

1. Sam Long
2. Allistair Brownlee
3. Jason West

Train With Coach Rich:

TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares

RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

Train with Coach April:

TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde