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By Rich Soares and Bill Plock
5
77 ratings
The podcast currently has 233 episodes available.
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
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.
Ptwc1 - no core muscle strength and get a head start (2-3 minutes)
Ptwc2 - some core strength
Adaptive Adventures
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.
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
In Today's Show
303Cycling News and Updates:
The Pros Closet closing doors
Michael Bowers from Campus Cycles
Bicycle Transit Systems to Acquire BCycle from Trek
303Triathlon News and Updates:
How was the 2024 Ironman World Championship so different?
2025 Boston Marathon cut-off time rises to nearly seven minutes
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Episode #457 IM World Championship Nice, France
Sunday, May 24, 2020
6:59 AM
Welcome
Welcome to Episode #457 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.
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
303Cycling News and Updates:
https://www.bicyclecolorado.org/events-2/event-calendar/
303Triathlon News and Updates:
Nice's Triathlon History
The Course
Expected Times
Previous Women's Podiums
Pro Start List
Predictions
Ask A Coach:
I raced 70.3 Wisconsin and qualified for 70.3 Marbella, Spain World Championships. I need a break but also want a strategy that puts me at my fastest and most competitive self by next November.
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Episode #456 AI in your Training Plan - Help or Hype?
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
303Cycling News and Updates:
Zed Pitts released this weeks Velofloprojekt podcast about our interview with 303 Endurance Podcast. He sang our podcast jingle with Ponchoman. He just finished the Gran Fondo Whistler
https://open.spotify.com/episode/3hksoBi4NnHoxw6aZaXrno?si=CdCwCRN-TcKowOQKkzNVmQ&t=1109
Cycling Burns More Than Double the Calories of Walking—and Other Differences Between the Two Workouts - https://www.msn.com/en-us/health/other/cycling-burns-more-than-double-the-calories-of-walking-and-other-differences-between-the-two-workouts/ar-BB1qYNgG?ocid=msedgdhp&pc=HCTS&cvid=b7ad295571fc4c1c90a0d6de8d72c35b&ei=14
Joint Impact
Joint impact with walking is greater than joint impact with cycling, McDowell says. “When walking, you experience greater forces on your body. This includes the force of gravity pushing down on your entire body weight, as well as a force called ground reaction force, which is essentially the force of the earth pushing back up against your body,” she says.
On the contrary, when cycling, you are offsetting some of these forces because you maintain a seated position with a portion of your bodyweight in your arm/hands on the handlebars, McDowell says. This reduces the load on the lower body, so large joints like hips, knees, and spine receive comparably less impact.
VO2 Max
In healthy but untrained individuals, regular walking at moderate intensities can lead to a modest improvement in VO2 max. However, the VO2 max benefits of cycling can be greater than the VO2 max benefits of walking, because cycling can generally be performed at a higher intensity for longer durations than walking, McDowell says.
“It’s a lot harder to create progression with walking, because there’s a limited capability to increase before it turns to a running cadence,” McDowell says. Cycling, on the other hand, lends itself to higher intensities for longer periods of time, thus it creates more room for improvement than walking does.
Calories Burned Cycling
*Based on a one-hour workout for a 150-pound person
Light Intensity: Cycling at about
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
303Cycling News and Updates:
Vuelta Rankings
Visma | Lease a Bike and Kuss also suffered a heavy blow in the Vuelta
Kuss, who won the Vuelta last year, seemed to be in better form during the last mountain stages. He had been close to the top ten for some time, and it was only a matter of time before the American entered the top of the standings. However, on Thursday, Kuss finished 44th, ten minutes behind stage winner Urko Berrade and, more importantly, 3 minutes and 20 seconds behind the group of general classification contenders.
Landa and Kuss—who were also accompanied by riders like Adam Yates, Christián Rodriguez, and Guillaume Martin—suffered a blow in the overall standings. Landa dropped from fifth to tenth, and Kuss remained in twelfth place, but his gap to the tenth position has now increased to over four minutes. A setback for Visma | Lease a Bike, which, after the withdrawal of Wout van Aert, had put all its hopes in Kuss achieving a top-ten finish.
Belgian cyclist Wout van Aert will not race again this season after a crash in the Vuelta a Espana, his team Visma Lease a Bike said on Thursday. The 29-year-old suffered a serious knee injury following a crash during a descent in stage 16 of the Vuelta on Tuesday.
Team leader Grischa Niermann explains that Attila Valter, an early breakaway rider, dropped back to minimize the damage for the dropped Kuss. "Unfortunately, it turned out that Sepp had an off day. After today, he is still in twelfth place in the general classification, but the gap to the tenth place has widened. We will assess what is possible day by day in the final weekend. We can make many plans, but in the end, the legs have to be able to execute them," said the German in a press release.
Paralympic Cycling Fact - Paralympic cycling was developed in the early 1980s as tandem cycling for visually impaired athletes, with a sighted pilot at the front. Since then, the sport has grown to accommodate other disabilities, expanding the types of bikes used: standard bicycles, handcycles, tricycles and tandems. There’s a bike for each different type of disability, adapted to suit the athlete’s needs.
303Triathlon News and Updates:
This Paralympic Swimmer Has More Medals Than Michael Phelps
Paralympics Paratriathlon results: ALL the medal winners at Paris 2024
The Swim is Cancelled for Harvest Moon
Watch for potentially harmful algae bloom in Boulder Reservoir
Sep. 4—Boulder officials warned residents Tuesday about a potentially harmful algae bloom in Boulder Reservoir.
Officials advise residents to stay out of the water and not allow dogs in the reservoir as cyanobacteria may produce toxins at elevated levels that are harmful to people and pets, according to a press release. Cyanobacteria may look like thick pea soup, spilled bluish-green paint on the water's surface or a thick mat of foam along the shoreline. According to the release, generally, the long stringy, bright green stands that appear either slimy or cottony, or are mustard yellow in color are not the potentially harmful type of algae.
Boulder workers are coordinating with the Northern Colorado Water Conservancy District workers on the response to this cyanobacteria bloom, as they use the reservoir to deliver water to downstream users. Boulder Reservoir is not currently being used by the city as a drinking water supply, according to the release.
While the swim beach at the reservoir is closed for the season, watercraft are still allowed on the reservoir, according to the release.
Ask A Coach:
Ask a Coach: Why run at slower and faster paces?
September 5, 2024|Ask A Coach, Recent Article
https://303triathlon.com/articles/f/ask-a-coach-why-run-at-slower-and-faster-paces
Athlete: "I've been running a couple of times per week to stay in shape. I've just started a triathlon training plan and noticed that the prescribed paces are either slower or faster than I am used to running. Should I continue to run at the paces I'm used to, or should I adjust to these slower and faster prescribed paces?"
Bonus Tips:
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
Episode #454 Paralympics, Invictus, DoD Warrior Games
In Today's Show
Feature Interview - Zed Pitts
Zed Pitts is a dedicated US Army soldier who continues to serve with distinction, currently serving as a Signal Officer for the 407th Civil Affairs Battalion in Minnesota.
Zed Pitts is a role model and a leader in building a strong, well-connected, and active veterans community.
303Cycling News and Updates:
Recap Colorado's Ride
https://en.wikipedia.org/wiki/Para-cycling_classification
303Triathlon News and Updates:
https://www.triathlon.org/paratriathlon/categories
Ask A Coach:
Athlete (Matt) I'm 62 and I want to ease into training for triathlon. I used to run in high school and college, but really haven't run much since. I experienced a stress fracture and planter fasciitis when I was younger. It was partly that I may be prone to injury, but was running in Converse. I know having foot and leg strength is important and my PT gave me some exercises to do. How would you recommend I get started?
Coach (Rich)
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
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
303Cycling News and Updates:
Vuelta Standings
https://www.lavuelta.es/en/rankings
303Triathlon News and Updates:
Kristian Blummenfelt crowed IRONMAN European Champion in Frankfurt just two weeks after competing in the Paris Olympics
Ask A Coach:
Riding with 2nd Lieutenant Zed Pitts - The VeloFlöProjekt. Helps military veterans find adaptive sports resources.
Doesn't like riding to numbers.
Objective way of knowing if something is off. Compared to HR. Compared to RPE. Assessing progress.
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Episode #452
303Cycling News and Updates:
Photo by Ryan Muncy
Ride for Magnus - White Line Foundation - https://www.thewhiteline.org/
The White Line Foundation has identified three ways we can help on a local, state and national level. If you click on this the link you will be directed to a link to sign two emails and a petition.
1. A letter to Secretary Buttigieg demanding vehicle technology (already available) be mandated to detect cyclists and pedestrians making the car brake.
2. A letter to your local representative demanding tougher sentences on motorist killing cyclists.
3. A petition to fastrack the construction of a protected bike lane from Boulder to Lyons on Highway 36.
https://www.bicyclecolorado.org/ride-for-magnus/
Sepp Kuss Goes for the Repeat at the Vuelta a España—the Final Grand Tour of the Season
Colorado's Ride - https://coloradosride.com/
303Triathlon News and Updates:
2024 Ironman Frankfurt European Championship Pro Preview
What a New Study Tells Us About Heart Health for Aging Triathletes
https://www.withoutlimits.co/coeuroutdoordivastriathlon
https://register.bbscendurance.com/event/boulder-sunset-triathlon-2024
Ask A Coach:
Last week's question was about the niggle turned into a season upending injury. Be patient, Be positive, Be creative
Peter: Coach, I have increased my training volume by adding more workouts to my schedule as I train IRONMAN 70.3 New York in 6 weeks. I'm doing 5 swims, 5 bike rides and 4 runs - about 16-20 hours per week. Initially I thought I was seeing an increase in performance, but recently I have plateaued across the board. I am also now dealing with an overuse injury with my hip. I am not doing any strength or mobility training. What do you advise?
Rich: Hi Peter, a couple of things stand out to me. First you are doing a fairly high volume of training, even for a 70.3. My first question is are you getting enough recovery and tissue care to fully restore and come back stronger? If you are doing 2-3 workouts per day, you need a ton of recovery to make adaptations to get faster and stronger. Without adequate recovery and tissue care you are doing more breaking down than building back up. That will eventually lead to performance plateaus and perhaps regression or injury.
The second concern is that you do not have any strength or mobility in your current regimen. Without a proactive regimen of strength and mobility, we tend over use some muscles in our sagittal plane movements of running, cycling and swimming and neglect other muscles that need to be a part of that function. It is very common to compensate and recruit the wrong muscles for the job and then the ones that are supposed to be used, get weak and atrophy and can eventually lead to an overuse of muscle that was supposed only have a support role.
Similarly lack of mobility creates risk of injury but is also likely limiting your performance. If your latissimus dorsi (lats) is tight, you may experience swim form issues and inability to get into a good streamline position and get a good catch. Tight hip flexors can cause hip pain and limited range of motion resulting in loss of bike power and running extension as you push off.
In summary, I think you may have more performance potential if you take some of that time you are spending on extra swim bike and run sessions and apply it to strength and mobility training. An take any remaining time, and get extra sleep. We didn't get into nutrition as a part of your recovery process, but that's a topic for another question.
Train With Coach Rich:
Rich Soares Coaching
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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
303Cycling News and Updates:
Ride For Magnus Sunday at 9:30
Olympic Cycling - Team Track
https://www.msn.com/en-us/sports/other/world-records-are-getting-shattered-in-cycling-at-the-olympic-velodrome-there-are-a-few-reasons-why/ar-AA1ooPri?ocid=BingNewsSerp
https://www.cyclingnews.com/news/kristen-faulkner-almost-never-started-the-paris-olympics-road-race-before-claiming-the-gold-medal/
303Triathlon News and Updates:
Olympics - Mixed Team Relay (Seth Rider, Taylor Spivey, Morgan Pearson, Taylor Knibb
https://www.triathlete.com/culture/news/ironman-frankfurt-2024-start-list-livestream/
https://www.triathlon.org/news/article/thriller_on_the_seine_as_germany_earn_stunning_olympic_mixed_relay_gold_in
Ask A Coach:
Athlete: The niggle has turned into something worse coach. I'm not sure I can run. I've talked to a PT and they recommend I get Xray and MRI. My IRONMAN is 8 weeks out.
Coach: Detours Happen. For those of you dealing with detours caused by injury or illness. Be patient, positive and creative. These may seem like trite words but they will steer you through the emotions and decisions that will put you back on the path to your goals.
Be patient while you heal. Use recovery time to reflect on your "why" you chose to start this goal and chart a new course.
Be positive and never waste a crisis. When a door closes, start looking for the next open door. You are more likely to see those open doors if you are looking for them.
Be creative and make modifications. Can't run? Try the elliptical or aqua jogging. Can't swim? Try kicking or drilling. Our weekly coaching calls are designated time to deal with detours. If you are self-coached, be intentional and write out your plan for what you will continue to do, what you will modify, and when you plan to resume training in earnest toward that next goal on your journey.
To read more about dealing life's detours, check out Detours - Rerouting Training. Detours - Rerouting Training (richsoarescoaching.com)
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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
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
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 form. Used too often, or as a crutch, it can rob you of repetitions where you focus on improving your form and slow your development to being a faster swimmer over distance.
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
The podcast currently has 233 episodes available.
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