2024 in Review

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

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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.

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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...