303Endurance Podcast
Rich Soares and April Spilde
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Ragbrai to Paris
303Endurance Podcast
07/27/24 • 29 min
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
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
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
Winter Training - XC and Snowshoe
303Endurance Podcast
12/14/24 • 51 min
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:
- Find a Trail: Look for local parks or dedicated snowshoe trails. Many ski resorts also offer groomed trails perfect for beginners.
- Warm-Up: Just like any workout, start with a dynamic warm-up to prepare your muscles and prevent injuries.
- Pace Yourself: Snowshoe running is more challenging than regular running, so begin with shorter distances to build your endurance.
- Focus on Form: Keep a shorter stride and lift your knees higher to navigate through the snow effectively. Use your arms to maintain balance.
- 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...
Megan Davis PT and Coach Partnership
303Endurance Podcast
10/19/24 • 61 min
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
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
- Taylor Knibb
- India Lee
- Flora Duffy
April
- Paula Findley
- Lucy charles barkley
- Anne Haug
Men
- Sam Long
- Kyle Smith
- Martin Van Reil
April
- Sam Long
- Allistair Brownlee
- 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
2024 in Review
303Endurance Podcast
12/28/24 • 54 min
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
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
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...
Crank Around the Clock
303Endurance Podcast
10/05/24 • 35 min
Episode #459 Crank Around the Clock
Welcome
Welcome to Episode #459 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion.
Shoutouts to: @genucan @ironmantri @coloradosride @adaptiveadventures @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
- Cycling News/Updates - Crank Around the Clock
- Triathlon News/Updates - IMNY703, Chattanooga, T-100 Ibiza
- Ask A Coach - What makes someone an athlete?
303Cycling News and Updates:
Crank Around The Clock - A fundraising ride and 12 hour challenge - Colorado
09/28/2024 06:00 AM - 06:00 PM MT
Location
Chatfield State Park Swim Beach
Littleton, CO 80125
Bicycle Colorado's Events Calendar - Find your joyride
303Triathlon News and Updates:
https://t100triathlon.com/ibiza/pro/
2024 Ibiza T100 Pro Triathlon Race Results | PTO (protriathletes.org)
2024 Ironman Chattanooga Pro Triathlon Race Results | PTO (protriathletes.org)
US triathlon superstar Sam Long almost BLEW crucial Ironman victory – without even knowing it
IMNY703 - Shout out to my athlete Paul Hunziker for getting PRs across the board on a day with a rough swim and cool rainy weather all day.
Ask A Coach:
What is an athlete?
Last Friday I took the USAT Paratriathlon Level 1 coaching certification course.
- Taught by L3 Chris Palmquist and Melissa Mantek
- Classifications
- PTWC 1-2
Ptwc1 - no core muscle strength and get a head start (2-3 minutes)
Ptwc2 - some core strength
- PTS 2-5 (why no 1)
- PTVI 1-2
- 1 black out completely blind and then where black out goggles and glasses (head start)
- Multi factor rubric to classify
- Swim, Bike and Run rules, equipment...
- Alyssa Seely does not like to be helped
So when I look at the question what is an athlete? My answer to that is the one who most consistently acts like an athlete. Trains like an athlete. Thinks like an athlete. An athlete doesn't have to have all four limbs and all 10 fingers to be an athlete those don't make an athlete. The mind and the decisions, actions, behaviors and habits make an athlete.
Which brings me to a challenge to our listeners.
- If you are gifted with the ability to be active and participate in running, cycling, triathlon, swimming, don't take advantage of it while you can. Instead of "I have to" you say "I get to".
- Reframing is a powerful tool. When you are on the run of your IRONMAN, instead of saying "I have 4 long more hours on this course, poor me", Instead remind yourself of how far you have come to get to this point. How many months of training, the long training days. Say to yourself, "I only have 4 short hours before this journey is over, soak it in".
Also, as you think about the end of your season and you think about how you are going to spend the next few months, remind yourself if you are gifted and fully abled think about how you want to spend your time.
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Cherry Tip
303Endurance Podcast
07/06/24 • 28 min
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 - Unbound Gravel Women's race; Tour Standings; Aero Sunglasses in Tour
- Triathlon News/Updates - IM Pro Series in Vitoria Spain - Pro List, Local Races, Local Rides
303Cycling News and Updates:
What Does the Women’s Race at Unbound Mean for Other Gravel Race Organizers?
Tour Standings - https://www.letour.fr/en/rankings/stage-6
Dutch sprinter Groenewegen wins Tour de France Stage 6 in a photo finish
Internet reacts to Dylan Groenewegen's 'aero beak' glasses
303Triathlon News and Updates:
2024 IRONMAN Vitoria-Gasteiz Startlist Announced for The Eleventh Race of The IRONMAN Pro Series
Local Races - https://www.runningintheusa.com/multisport/list/co/upcoming
Blueprint for 2025 Season
303Endurance Podcast
11/16/24 • 78 min
Take the next step in the Transition Season with creating your blueprint for 2025. Here to help us create our blueprint are two fabulous triathlon coaches, Julie McPhilomy and Tony Washington.
Swim Strength and Mobility
303Endurance Podcast
01/04/25 • 47 min
303 Episode #472 Strength for Swimming
Welcome
Welcome to Episode #472 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 @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem
#grit #grit2greatness #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!
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 - Starting January 4th, we will be having our monthly FulGaz Virtual Group Ride the 1st Saturday of every month. Join us this week as we ride IM Nice 8am MT. We also have a Zoom link so you can join us and be social. We had a fun ride around the island at IM Cozumel last weekend. We’ll announce February’s location soon.
Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnesscoaching
There’s so much to see and learn from our new page and it’s open to everyone!
- Webinars
- Camps and seminars
- Experts
- Workout demonstrations
- Weekly Challenges
- Athlete Stories and highlights
-And so much more!
Ask A Coach Sponsor: G2G Coaching
Triathletes, are you tired of guessing your way through training? It's time to train smarter, not harder. At Grit2Greatness Coaching, we’ve partnered with TriDot to take the guesswork out of your journey and replace it with precision, purpose, and progress.
When you sign up through Coach April’s or Coach Rich’s TriDot links, you’re not just getting access to a powerful platform—you’re joining a team that’s committed to your success. From personalized workouts to cutting-edge analytics, TriDot adapts to your goals, lifestyle, and fitness level to deliver results like never before.
We’ll ensure your onboarding is seamless with our white-glove experience. From account setup to understanding your training insights, we’ll be by your side every step of the way. Plus, your journey starts risk-free with a 2-week trial and plans starting at just $14.99 a month after that.
You’re capable of more than you realize, and with the right tools and guidance, you can achieve the extraordinary. Let’s make it happen together.
Ready to see what’s possible? Click the links in our show notes to start training smarter, dreaming bigger, and crossing those finish lines stronger than ever.
Ask A Coach: Swim strength program?
Triathletes need a balanced approach to strength and mobility training to enhance performance and prevent injuries. Here are some key recommendations for swim specific training.
Swim Specific Strength and Mobility
Here are some strength and mobility exercises that can help improve your swim performance, body position, and reduce the risk of injury:
Strength Exercises
1. **Pull-Ups**: Strengthen your lats, traps, and overall upper body strength.
2. **Squats**: Build lower body strength, crucial for powerful kicks.
3. **Bench Press**: Enhances upper body strength, especially the chest, shoulders, and triceps.
4. **Planks**: Improve core stability, which is essential for maintaining a streamlined body position.
5. **Deadlifts**: Strengthen your lower back and hamstrings, helping with overall body stability.
6. **Box Jumps**: Increase explosive power, useful for starts and turns.
7. **Swim Bands**: Great for developing catch and follow through strength.
Mobility Exercises
1. **Shoulder Rolls**: Improve shoulder mobility and scapular rhythm.
2. **Hip Circles**: Enhance hip joint mobility, crucial for effective kicking.
3. **Neck Rotations**: Relieve tension and improve head positioning.
4. **Thoracic Rotations**: Increase thoracic spine mobility for better rotation during strokes.
5. **Lunge Rotations**: Work on hip and shoulder mobility, improving overall body coordination.
Body Position Exercises
1. **Bird Dog**: Develop stability through your torso and shoulders while moving your limbs.
2. **Dead Bug**: Maintain a straight spine while moving your arms and legs.
...
Paris and Boulder TriDot Pool School
303Endurance Podcast
08/02/24 • 46 min
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 Roundup, Cycling Time Trial in Paris
- Triathlon News/Updates - Womens and Mens Triathlon, Boulder TPS
- Ask A Coach - How best to improve swim stamina?
303Cycling News and Updates:
'Restores my faith in humanity': RAGBRAI 2024 riders reflect at end of hilliest route ever
Des Moines Register
303Triathlon News and Updates:
Taylor Spivey's 10th Place Leads U.S. Olympic Women at the Paris 2024 Olympic Games
First-Time Olympian Seth Rider Leads U.S. Men at the Paris 2024 Olympic Games
Boulder TriDot Pool School
- Tim O'Donnell and Bobby McGee
- 16 athletes
- 11.4 second per 100 yard average improvement; range 0-30 seconds savings per 100
- 2-3 strokes per length efficiency gain
Ask A Coach: How best to improve swim stamina?
Natalia: For those like me building some stamina. Do we still get some gains if using pull buoys OR paddles while swimming longer than a hour? Not to avoid physical but mental fatigue. I like swimming but 2 hours in the pool gets tough/ boring. Or what’s the alternative? If any. I’m interested to hear your thoughts on that. Thanks, coach!
Do we still get some gains if using pull buoys OR paddles while swimming longer than a hour?
Key context "building some stamina" confirmed that this is the real goal
Key context "2 hours in the pool gets tough/boring"
Key context "Not to avoid physical but mental fatigue"
Let's work with the context statements first starting with 2 hour sessions leading to boredom and mental fatigue. I get it, at the end of an hour, I'm pretty spent mentally and swimming endless laps can get boring. I think the key is how do you make the time you have in the pool both productive and engaging/interesting. Let's face it, if you are training for an IM you are likely doing 4K+ y/m training sessions. These longer "endurance" sessions are geared toward building your "endurance". There is no shortcut, but there may be some things we can do to make limit those longer sessions and make them more engaging when you do.
Start with fast before you go far. You don't have to do 4K sessions all through your IM training plan. Save those longer distance efforts until you are withing the last 2 months before your IM. When the longer sessions come, know you get 80% of the benefit in the last 20% from and endurance perspective, so look forward to the pushing those extra yards at that stage. In the mean time, reduce the time in the pool by getting faster. If you save 10 seconds/100 that's a 400 seconds or 6.5 minutes time savings over 4K. Dedicate time in each session to work on form and drills that reduce drag, resistance and misdirection.
Second context statement around "building some stamina". I like to think of Stamina as a place between endurance and speed. If you have properly trained at the two extremes 1) endurance and 2) speed, "stamina" becomes the biproduct. The ability to go longer, faster. As you get closer to your race, you do more zone 3 "race specific" pacing.
So back to the "do I get gains if using pull buoys or paddles while swimming longer than an hour?"
Paddles are good for developing strength, which is also important for stamina. You can also use swim bands at home to work on high elbow catch and stroke finish with hand finishing at your thigh. That said, I recommend focusing on efficiency first. Work on drills that develop unconscious habits of good functional form. The best measure of efficiency is distance per stroke. The few strokes to cross a given distance the less drag and less power required to get through the water. You can develop more distance per stroke with efficiency and form than you can with a strong pull.
Pull buoys are good for drills where you just want to focus on arm and breathing coordination drills and taking the kick out of the equation. Used specifically for that purpose, it's a good tool to have in your pack. Beyond that, it doesn't help you focus on your balance because it acts as a compensator for a lack of ability to control your body balance with kick and for...
Winter Wonderland
303Endurance Podcast
12/07/24 • 39 min
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 ...
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FAQ
How many episodes does 303Endurance Podcast have?
303Endurance Podcast currently has 247 episodes available.
What topics does 303Endurance Podcast cover?
The podcast is about Health & Fitness, Triathlon, Running, Swimming, Podcasts, Sports, Coaching, Cycling and Endurance.
What is the most popular episode on 303Endurance Podcast?
The episode title 'Data AI Benefits Athletes and Coaches' is the most popular.
What is the average episode length on 303Endurance Podcast?
The average episode length on 303Endurance Podcast is 60 minutes.
How often are episodes of 303Endurance Podcast released?
Episodes of 303Endurance Podcast are typically released every 7 days.
When was the first episode of 303Endurance Podcast?
The first episode of 303Endurance Podcast was released on Apr 9, 2020.
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