2024 in Review
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...
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...
Previous Episode
FulGaz with Bec Burns
Episode # 470 Indoor Cycling
We have an exciting show today as we continue our Winter Series on different ways to stay fit during the cold dark months of winter. This week we are spinning up a discussion on Indoor Cycling.
#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 - How to get the most out of indoor cycling?
- Feature Interview - Bec Burns of FulGaz
- Triathlon News/Updates - Taupo 70.3 World Champs Pics and Results
Announcements:
Upcoming Programming in January - I can’t believe we are already talking about January but we are. To set the stage for January, you need to appreciate the journey we’ve been on and where we are headed in our seasonal programming.
In November we discussed the transition season and the importance of taking some time off. In December we have been exploring different winter sports or activities like skiing; downhill, cross country, snowshoeing and more. 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.
Indoor Cycling with FulGaz - December 17th we had our webinar with 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 while 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: How to get the most out of your indoor cycling?
Advantages of Indoor Cycling on a Trainer
Indoor cycling on a trainer offers numerous benefits, making it an excellent alternative to outdoor cycling. Here are some key advantages:
Safety and Convenience
**Avoiding Traffic**: Indoor cycling eliminates the risks associated with road traffic, providing a safer environment for your workouts.
**No Unwanted Stops**: You won't have to deal with traffic lights, stop signs, or other interruptions, allowing for a continuous and uninterrupted workout.
Control Over Environment
**Climate Control**: You can exercise in a controlled environment, free from weather-related issues such as rain, snow, or extreme heat.
**Consistent Conditions**: Indoor cycling ensures consistent conditions, allowing you to focus solely on your performance without external variables.
Time Efficiency
**Easy Access to Nutrition**: Having your nutrition readily available means you can stay hydrated and energized without having to stop.
**Efficient Use of Time**: Indoor cycling allows you to maximize your workout time without the need for travel or preparation associated with outdoor rides.
Indoor Trainer Options
There are several high-quality indoor trainers available, catering to different needs and budgets:
**Wahoo**: Known for their realistic ride feel, Wahoo trainers like the **Kickr Move** and **Kickr Core Zwift One** are popular choices.
**Elite**: Elite trainers, such as the **Direto XR-T**, offer stability and smooth resistance.
**Garmin**: Garmin also provides reliable indoor trainers that integrate well with their other fitness devices.
Training Platforms
To enhance your indoor cycling experience, you can use various training platforms:
**TrainingPeaks**: A comprehensive platform for planning and tracking your workouts.
**Tridot**: Offers personalized training plans and detailed analytics to help you improve your performance.
Virtual Riding Platforms
Virtual riding platforms add an element of fun and engagement to indoor cycling:
**Zwift**: A popular platform that allows you to ride in a virtual world, compete with others, and join group rides.
**Fulgaz**: Known for its high-quality video-based rides, Fulgaz offers a unique and immersive experience. According to their website, Fulgaz provides "the most realistic and engaging virtual cycling experience available," with thousands of routes from around the world.
Indoor cycling on a trainer combines safety, convenience, and efficiency, making it an excellent choice for cyclists of all levels. With the right equipment and platforms, you can enjoy a fulfilling and effective workout from the comfort of your home.
Get Gritty Tip:<...
Next Episode
Swim Strength and Mobility
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.
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