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 Soa