303Endurance Podcast

303 Episode #471 Best of 2024

Welcome to Episode #471 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.

Shoutouts to: @genucan @ironmantri @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
• Get Gritty
• Ironman Confessions
• Triathlon News/Updates -
• X-Mas Gift Exchange

Announcements:

Upcoming Programming in January - In January we are going to bulletproof you and your season with a focus on strength and mobility. In fact we have Erin Carson on board to share her expertise on the podcast.

FulGaz Virtual Group Ride Schedule

Dec. 21 - IM Kona 8am MT

• The FulGaz Experience
• Lessons Learned and Adjustments

Dec. 28 - IM Cozumel 8am MT

Jan. 4 - IM Nice 8am MT

Ask A Coach Sponsor: G2G Coaching

Triathletes, are you ready to level up and see what’s possible with smarter training? At Grit2Greatness Coaching, we’re here to set you up for success with TriDot’s game-changing platform.

When you click Coach April’s or Coach Rich’s TriDot Sign-Up link, you’ll get a white-glove onboarding experience designed to help you hit the ground running. We’ll walk you through every step of the process—from setting up your TriDot account to understanding how the platform tailors your workouts to fit your goals and lifestyle.

Your onboarding will include 2-weeks of free access and then you can decide on plans as low as $14.99 per month.

Get started with us because we’ve been where you are and know how to bridge the gap between where you’re starting and where you want to be. With TriDot and our support, you’ll train smarter, gain confidence, and crush your goals.

Ready to get gritty? Start your journey today—because every epic finish line starts with the first step!

Ask A Coach:

Coach Rich, as you know, I had my CSS test this morning and it was my first in a 25 meter (LCM) pool. I maintained my swim dot score, and definitely gave it my all. The only issue is that I know I left a lot of meat on the bone because of my flip turn technique, especially during the 400 meter portion. In 2025, my swim goal is to focus on improving my flip turns so that I am faster doing them then turning at the wall. What tips do you have to help me master my flip turns?

Train With Coach Rich:

Coach Rich Soares

[email protected]

Rich Soares Coaching

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

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

Train with Coach April:

Coach April Spilde

[email protected]

Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts

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

Best of 2025:

It has been a 303 tradition to have our final episode of the year to reflect on the year. We are going to do this in two parts:

Part 1: Our Favorite “Tri Related” Things

Rich’s:

• Pro Race at any distance: Paris Olympic MTR
• Personal Race or Event: Colorado’s Ride
• Personal Training Day: Pike Peak
• Book: The One Thing by Gary Keller and Jay Papasan
• Podcast Episode: Gwen Jorgensen Races Local and Mark Allen Reset Tips

April’s

• Pro Race at any distance: Definitely the XTERRA North American Championships at Oak Mountain State Park, Pelham AL–getting to see my faves all in one place and race on the same day!
• Personal Race or Event: Boulder Sunset Tri - Athena 2nd place finish and flew out of the water looking like swamp thang, LOL
• Personal Training Day: Riding the Falcon Trail on the Air Force Academy
• Book: The Courage to Be Disliked by Ichiro Kishimi and Fumitake Koga

(Highly recommend you list...

#477 TriDot Pool School and State of Triathlon

Welcome

Welcome to Episode #477 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.

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 and New
• Ask a Coach: Webinar with Coach Brandy Ramirez
• Get Gritty Tip: TBD
• TriDot Workout of the Week - Best Average 50's
• Fun Segment: Triathlon Would You Rather - Pool Edition

What do sprinters eat before a race?

Nothing. They fast...

Announcements and News:

Endurance Exchange Summary

• 2004 U.S. Olympian Andy Potts to Lead USA Triathlon’s Paratriathlon Resident Team
• McLean Hermes

Presenters

• Vic Brumfield
• Krista Prescott, CMO
• Justin Trulee

Key Statistics:

• Membership Sales: 80% of memberships are sold through external registration platforms, while only 20% are sold through USA Triathlon.
• Unique Active Members: In 2024, there were 302,000 unique active members, a 2% growth from the previous year.
• Membership Breakdown:
• 121,000 annual members
• 141,000 one-day or bronze members
• 40,000 youth members
• Gender Balance: Overall membership in 2024 was 37% female and 63% male.
• Age Group Trends:
• 20 to 29 age group saw a 25% increase from pre-COVID levels, with 10,000 members.
• The largest cohort is now the 30 to 39 age group, overtaking the 40 to 49 category.
• Significant reduction in the 40 to 59 age group, primarily driven by 40 to 49-year-old males.
• Participation Rates:
• Only 4% of members race three or more times per year.
• 22% race only once per year.
• Total participation numbers have decreased from 550,000+ finishes in 2010 to around 280,000 in the last year.
• Event Numbers:
• The number of events per state varies, with states like Florida, California, Texas, and New York having healthy event ecosystems.
• States with fewer events are considered "triathlon deserts".
• Race Directors: The number of race directors has declined from 761 in 2017 to 472.

Key Points:

• The organization is dedicated to transparency and aims to provide real-time data to help key constituents drive their business decisions.
• There is a focus on understanding and leveraging data to drive active decision-making.
• The organization is working on improving the value proposition for race directors, coaches, and clubs.
• There is a need to address the decline in the 40 to 59 age group and ensure the sport's growth by tapping into younger age groups.
• The organization is also focusing on increasing the number of events and participation rates to support the sport's ecosystem.

I hope this summary helps! If you have any specific questions or need more details, feel free to ask. 😊

: Extracted from the "Endurance Exchange" page in the "Episode Show Notes" section of the "Mile High Tri Podcast" notebook.

Group Ride Schedule - Last week’s Pike’s Peak ride was a success. We got to about mile 9 in 75 minutes. We are planning a ride in Colorado Springs on March 1st. The plan is Garden of the Gods.

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

Link to Feb. 18 Coaches Corner - https://teams.microsoft.com/l/meetup-join/19%3ameeting_NjMzYjNjNGItYzFlOS00N2RhLWFlMjYtNGQ0MTBkNzgzYzA0%40thread.v2/0?context=%7b%22Tid%22%3a%22b66709e9-1b6a-4649-a18d-017b8a4b8aa7%22%2c%22Oid%22%3a%22a731b547-aa9a-4990-a6bc-527e8ce60a7e%22%7d

Upcoming Programming - Our February focus wil...

#479 Breckebeiner USAT Winter Nats

Welcome

Welcome to Episode #479 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.

The Breckebeiner USAT Winter National Championship was last weekend in Breckenridge, Colorado and turned out to be the most fun you can have with all your clothes on.

I tell you what, Rich! I was nervous I wasn’t going to be dressed warm enough. Man, was I wrong! When all was said and done, I was completely drenched and I’m glad I brought an extra change of clothes. Looking forward to our discussion later and sharing what we learned about this experience!

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 and News
• Ask a Coach: Winter Triathlon Training Tips
• Get Gritty Tip: Feel the Fear and Do it Anyway!
• TriDot Workout of the Week - Rich
• Fun Segment: Quick Q&A

Announcements and News:

Champions Crowned at the 2025 USA Triathlon Winter National Championships in Colorado BRECKENRIDGE, Colo. - USA Triathlon kicked off the 2025 National Championships season on Feb. 15-16 at the USA Triathlon Winter National Championships in Breckenridge, Colorado, at The Breckebeiner. Athletes from across the U.S. raced the unique winter multisport format that combines running, biking and cross-country skiing, competing for national titles in the Winter Triathlon and Winter Duathlon National Championships. Athletes also raced to qualify for the 2026 World Triathlon Winter Championships.

Group Ride Schedule - March 1st pivot from Garden of the Gods Group Ride to Manitou Incline Group Hike.

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

Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/

Upcoming Programming - Our February focus will be on swimming.

Mar. 1 - Run Intensity as HR, Pace, GAP and Power

Mar. 3 6pm - Webinar with author and coach Matt Fitzgerald on his new book Chasing Mastery

https://www.facebook.com/share/166xUjYuYp/

Mar. 15 - Run Drills to Become More Efficient and Powerful

Mar. 22 - Trail and Snow Running Tips

Grit2Greatness Endurance Website and Social Media - Come check out our new coaching

Website - Grit2Greatness Endurance Coaching

Facebook page @grit2greatnessendurance

Ask A Coach Sponsor: G2G Endurance

Hey triathletes, what if you could train smarter, not just harder? At Grit2Greatness Endurance Coaching, we’ve partnered with TriDot to give you the data-driven edge. No more guesswork—just custom workouts designed around YOU. Sign up through Coach April’s or Coach Rich’s TriDot links and start a 2-week free trial. Plans begin at $14.99/month and trust us—you’ll feel the difference. Ready to step up your game? Click the sign-up link in our show notes and let’s go!

Ask A Coach: What did you learn at USAT Winter Nats?

Even before last weekend’s race, several of my friends and athletes that I coach knew I was going to participate in my first winter triathlon. There was a lot of curiosity before and since the post I’ve received a lot of continued curiosity and questions about what this event was all about and how to train for one.

When I first proposed the idea for doing the Breckebeiner USAT National Championship for Winter Triathlon, I really didn’t know what to expect. I know I had my own reasons for being on the fence initially, but I got swept up in the excitement and fun from the interview we did with Vic Brumfield and Liz Kollar from USAT.

Just as I was on the fence, I know this was not a “no brainer” “all in” decision for you initially and for the purpose of this discussion, you and I can unpack what our reservations may have been and contrast it with how we actually experienced this winter triathlon and share some recommendations for others, so they can experience it for themselves.

Feel the Fear and Do It Anyway

Fear isn’t a stop sign...

#490 Athlete Success Story Paul Hunziker

Welcome

Welcome to Episode #490 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.

I am personally very excited about this episode. I have had the privilege of coaching Paul Hunziker since August of 2024. It’s not uncommon to have a new athlete and see their training history and see lower than planned training like missed workouts. Paul was the exact opposite. Paul is a workhorse and really needed a coach to reign him in rather than spur him on.

Paul recently blew his estimated marathon time by more than 10 minutes with an exceptionally executed pacing and nutrition plan finishing in 3:14:13. We are going to have that interview for your today plus much, much more!

Hi Rich! Man, I am so looking forward to talking with Paul and hearing about his marathon journey and all the growth in between! I am also stoked to watch IM 70.3 St George tomorrow morning AND race Fandango (not at the same time of course). Will you be tuning into St. George?

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 and News
• Interview: Paul Hunziker
• Get Gritty: Just Get Started
• TriDot Workout of the Week: Functional Threshold Power 20-Minute
• Fun Segment: Triathlon Fandango!

Announcements and News:

Upcoming Programming - Our March focus will be on running.

May 13 - Webinar Boulder 70.3 Race Recon with Race Director Brian Bohrer

May 17 - Podcast Boulder 70.3 Race Recon

May 24 - Coach Bobby McGee on the upcoming Run Camp May 31

May 31 - Bike Camp Highlights and interviews

G2G Spring Training Camp

May 17-18 - Swim Focus in C.Springs and Chatfield

May 24-25 - Bike Focus - Chatfield/Chatfield

May 31-June 1 Run Focus - Boulder/Boulder

TriDot Pool School July 26-27

Learn more about it at https://grit2greatnessendurance.com/training-camp

Fun note: last Saturday we had Isabelle, Stephanie, Laura, Sean and Olivia take the 1st Saturday in May polar plunge at Chatfield. We took a temperature and it was 57 degrees. Laura took off like a champ and the rest of us got ice cream headaches. We then rode for about 2.5-3 hours in the park and then did our off-the-bike runs on the trails.

Talk about a truly epic weekend! Whilst you all were out there tackling the ice cold waters of the Chatfield Reservoir, I was out there taming the wilds of Stage 3 of the Pike’s Peak APEX! I had the hardest, most heart-pumping, adrenaline inducing ride of my life! I also had a bit of a spill. Here’s some of the stats: 14.19 mi, 2:29:53 moving time, 1995 feet of climbing and several PRs–

• PR on existential crisis (7:10)
• PR on Canon Steep Part REDUX (4:58)
• PR on 9.73 Out Of The Ice Box (18:40)
• PR on fully flaccid (12:42)

Well, Rich—between the race-watching, the racing, and those frosty polar plunges, it’s officially go time for endurance season! But today, we get to slow down just enough to celebrate an incredible athlete win. From logging disciplined miles to executing a near-perfect marathon, Paul Hunziker is proof that when you combine smart coaching with next-level consistency, breakthroughs happen.

So lace up, listeners—because Paul’s story is packed with wisdom, grit, and a whole lot of inspiration. Let’s dive into our Ask a Coach section, brought to you by...

Ask A Coach Sponsor: G2G Endurance

Let’s cut to the chase: you want results, well we’ve got the tools. Grit2Greatness Endurance Coaching + TriDot = smarter workouts, better feedback, and real progress. Click either mine or Coach Rich’s TriDot link & get 2 weeks free, and train with purpose from day one. After that, it’s as low as $14.99/month. Ready to train like an athlete with a plan? Hit the link in the show notes and get started today.

...

#482 Run Mechanics and Drills

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 and News
• Ask A Coach - How is my run form?
• Get Gritty: Surround yourself with people who move you forward
• TriDot Workout of the Week: Interval Run!
• Fun Segment: Triathlon Guilty Pleasures

Announcements and News:

Upcoming Programming - Our February focus will be on swimming.

Mar. 22 - Jason Bahamundi from RunTri Magazine

Mar. 29 - USAT CEO Vic Brumfield on USA Triathlon’s strategic plan – Elevate 2028: Focus Forward – which is USAT’s roadmap to LA 2028

Apr. 5 - Bike handling skills for all conditions

Apr. 12 - Essential bike maintenance skills

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

Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/

Grit2Greatness Endurance Website and Social Media - Come check out our new coaching

Website - Grit2Greatness Endurance Coaching

Facebook page @grit2greatnessendurance

Ask A Coach Sponsor: G2G Endurance:

Triathletes, it’s time to unlock your potential! Grit2Greatness Coaching has joined forces with TriDot to bring you personalized, science-backed training that actually works. No fluff—just smarter training, better results, and a 2-week free trial to get you started. After that? Plans start at just $14.99/month. The best athletes don’t just train harder; they train smarter. Click the link in our show notes and see what’s possible!

Train With Coach Rich:

[email protected]

Rich Soares Coaching

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

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

Train with Coach April:

[email protected]

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

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

Ask A Coach: How’s my run form, Coach?

Here we are going to provide an overview of basic run mechanics and things that I look for when doing a run assessment.

I always do run assessments on the treadmill to make sure I have a controlled view and position relative to the athlete. This allows me to get a front, side and rear view of the athlete without having the angle or distance change during the video process.

Body Lean

Description: The angle of the torso relative to the ground.

Purpose: Proper body lean can improve running efficiency and reduce the risk of injury by promoting a forward momentum.

Elbow Angle

Description: The angle between the upper arm and forearm.

Purpose: Optimal elbow angle (usually around 90 degrees) helps in maintaining balance and rhythm, reducing unnecessary energy expenditure.

Joint Alignment

Description: The alignment of joints (shoulders, hips, ankles) during running.

Purpose: Proper alignment ensures efficient movement patterns and reduces the risk of overuse injuries.

Foot Strike Angle

Description: The angle at which the foot contacts the ground.

Purpose: Determines the type of foot strike (heel, midfoot, forefoot) which can affect running efficiency and injury risk.

Cadence

Description: The number of steps taken per minute.

Purpose: Higher cadence (around 180 steps per minute) is often associated with reduced impact forces and improved running economy.

Vertical Displacement

Description: The amount of vertical movement of the body during running.

Purpose: Minimizing vertical displacement can improve running efficiency by reducing wasted energy.

Shoulder Stability

Description: The ability to maintain stable shoulder positioning.

Purpose: Stable shoulders help in maintaining proper posture and reducing unnecessary upper body movement.

Limb Movement

Description: The movement patterns of the arms and legs.

Purpose: Efficient limb movement c...