Winter Triathlon Tips
02/22/25 • 55 min
#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.
Get Gritty Tip:Feel the Fear and Do It Anyway
Fear isn’t a stop sign...
#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.
Get Gritty Tip:Feel the Fear and Do It Anyway
Fear isn’t a stop sign...
Previous Episode
478 Swim Terms and Etiquette
#478 Decoding Swim Workout Lingo and Pool Etiquette
Welcome
Welcome to Episode #478 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.
It’s our Valentine’s weekend show and we know you love swimming!
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 and News:
Breckebiener USAT Winter Triathlon National Championship
Gold Run Nordic Center Breckenridge, CO
Sunday, February 16, 2025
COURSE INFO
TRIATHLON SPRINT
RUN DISTANCE: 1.88mi / 3k
RUN ELEVATION: 170ft / 52m
BIKE DISTANCE: 3.1mi / 5k
BIKE ELEVATION: 338ft / 103m
SKI DISTANCE: 3.1mi / 5k
SKI EVEVATION: 277ft / 85m
TRIATHLON INTERMEDIATE
RUN DISTANCE: 3.76mi / 6k
RUN ELEVATION: 340ft / 104m
BIKE DISTANCE: 6.2mi / 10k
BIKE ELEVATION: 676ft / 206m
SKI DISTANCE: 6.2mi / 10k
SKI ELEVATION: 554ft / 170m
Group Ride Schedule - March 1st 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 will be on swimming.
Feb. 22 - Open Water Skills
Mar. 1 - Run Intensity as HR, Pace, GAP and Power
Mar. 8 - Guest Interview
Mar. 15 - Run Drills to Become More Efficient and Powerful
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, stop guessing and start progressing! At Grit2Greatness Endurance Coaching, we’ve teamed up with TriDot to take the trial and error out of your training. Personalized workouts, next-level analytics, and seamless onboarding—it's all built to make you better, faster. Try it for two weeks FREE, then keep going for as little as $14.99 a month. The right training platform can change everything. Ready to see how far you can go? Click one of the sign-up links in our show notes today!
Ask A Coach: Decoding Swim Workouts and Pool Etiquette
Swimming terminology, specifically the swim lingo you will see during a workout, can often be confusing. The definitions of typical swim practice terms will help you navigate swim workouts so you can focus on your swimming.
@1:30 (Send Off Time)
Swimmers use a pace clock to time their sets. They always speak in minutes and seconds. When a coach tells you to swim a set on “the 1:30,” the coach is saying that you have 1 minute, 30 seconds to complete each swim and rest and then begin the next swim.
@ :30 Rest
The prescribed time in-between intervals or sets. When a coach tells you "30 seconds rest” the coach is saying that you have 30 seconds to rest that starts as soon as your hand touches the wall and ends with you pushing off the wall.
1 x 100
If a pool is 25 yards long and you swam across it. You have completed 1 x 25. If you were to make it a roundtrip and swim from one side of the pool and back, you have swum 50 yards, or 1 x 50. If you were to swim two roundtrips, then you have swum 100 yards, or 1 x 100.
10 x 100
This describes the number of repeats of the distance for each set. If you were to swim 100 yards 10 times, then you have done 10 x 100s.
Bilateral Breathing
The process of breathing on alternate sides during freestyle, such as breathing every third or fifth stroke.
Build-Up Swim
Specific distances over which you gradually increase your speed. For a build-up 100-yard swim, you start at a certain speed, gradually building to maximum or near maximum speed at the end of the 100.
Cool-Down
Easy to moderate swimming following an intensive effort or race. The purpose is ...
Next Episode
Run Intensity and TriDot Pool School
Welcome to Episode #480 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.
What is run intensity? Why do we care about run intensity? What are the different ways of measuring run intensity? When should you use a particular method over another?
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: Defining Run Intensity
- Get Gritty Tip: Mastering Run Intensity
- TriDot Workout of the Week - Rich
- Fun Segment: Rich & April’s Top 5 - Run Edition
Announcements and News:
TriDot Pool School
Group Ride Schedule - March 1st Manitou Incline Group Hike. Address and details at 303Triathlon Events https://www.facebook.com/share/1B8u6f7vdH/
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 and Run Mechanics
Mar. 22 - Trail and Snow Running
Mar. 29 - Creative Tips to make running fun
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
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: How to measure running intensity and which metric to use when?
A common question. In the absence of a training plan or coaching, many runners get the trail or path at a running pace that just feels right. Run fast enough that you feel like you are training, but not so hard that it's too uncomfortable.
Let’s explore different definitions of running intensity, metrics to measure and which ones to use when:
Defining Run Intensity - Run intensity refers to the level of effort or exertion you put into a running activity. It is often categorized as low, moderate, or high intensity, based on factors like pace, heart rate, breathing, and perceived effort. Here's a quick breakdown:
Low Intensity: Easy, conversational pace. Your heart rate is relatively low, and you can maintain this effort for a long time.
Moderate Intensity: Steady effort where you're working harder, but can still talk in short sentences. Your heart rate is elevated, and it's a great zone for building endurance.
High Intensity: Challenging effort where talking becomes difficult, and you feel you're pushing close to your maximum capacity. This is often used in interval or sprint training.
Rate of Perceived Exertion - Rate of Perceived Exertion (RPE) is a scale used to measure the intensity of your physical activity based on how hard you feel you're working. Unlike metrics like heart rate or pace, RPE is subjective and relies on your personal assessment of effort, factoring in sensations like breathing, muscle fatigue, and overall discomfort.
Why Run to Perceived Exertion?
Individualized Intensity: RPE adapts to your fitness level, energy, and external conditions (like heat or hills), offering a more personalized way to gauge effort.
Improved Training: It helps balance your runs—ensuring easy days stay easy and hard days push you effectively.
Injury Prevention: Avoid overtraining by recognizing when you're pushing too hard.
When to Run to Perceived Exertion?
Adverse Conditions: When gadgets like he...
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