Mile High Endurance Podcast

Our interview this week is with Chris Schwenker. Chris is a Physical Therapist, Zwift expert and founder of The Zommuniqué - A virtual cycling and fitness blog and community created to enhance the experience by exploring topics of interest related to cycling.

Show Sponsor: UCAN

Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance!

Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co

In Today's Show

• Feature Interview with Chris Schwenker
• Endurance News
• • Ten Swimming Myths Debunked and Revisited
• What's new in the 303
• • Fountain Colorado, Bike Racing meets the Plains
  • XTERRA USA Championship Rotates to Colorado
• Tech Corner
• • FORM Goggles

Interview - Chris Schwenker

Semi-retired as owner and director of his private Orthopedic Physical Therapy practice after over 20 years, Chris is blessed with the freedom to pursue his passion for virtual cycling and writing. On a continual quest to give back to his bike for all the rewarding experiences and relationships it has provided him, he created a non-profit.

Take part in Chris' ride across America to fund raise - https://thezommunique.com/2022/03/23/the-dirt-dad-fundo-across-america/

With The Communique Chris is committed to helping others with his bike. His gain cave is located on the North Fork of Long Island, where he lives with his beautiful wife and is proud of his two college student children.

Our News is sponsored by Buddy Insurance.

Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.

Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out!

Endurance News:

Ten Swimming Myths Debunked and Revisited

Years ago, I wrote an article debunking 10 of the most common myths I know of in the sport of swimming. Today, I want to revisit those myths (some are still prevalent) with my thoughts about them in 2019.

Myth #1 To go faster in swimming one must push out the back of the arm pull

Depending on where the swimmer puts the emphasis on the pull and how energetic the two parts of the body rotation are, the peak force of the pull can occur in the front quadrant, just in front of the shoulder, back quadrant behind the shoulder or at the end of the pull, pushing out the back. Swimmers can definitely increase their distance per stroke (DPS) by pushing longer and harder out the back, but it comes at a cost by slowing the stroke rate (SR). The relationship between DPS and SR is crucial. The multiple of both determines a swimmer's speed. Pushing out the back may increase a swimmer's speed (particularly in events longer than 50 meters), so long as the SR doesn't slow too much.

Thanks to Pressure Meter technology, I have learned that the peak force during the propulsion phase of the pulling arm occurs at different points, depending on the technique of the swimmer. The peak force of the pulling arm is profoundly influenced by the coupling motions, as well as the strength of the arms. The coupling motion of body rotation occurs at two different times separated by about 2/10 of a second. The peak shoulder rotation velocity occurs first, as the recovering hand enters the water, and the peak hip rotation velocity occurs later, as the pulling hand finishes the pull and exits the water.

What's New in the 303:

Fountain Colorado, Bike Racing meets the Plains

As populations and traffic grow along the Colorado Front Range, putting on road bike races has become increasingly difficult. Barry Lee and Sanitas Sports have turned some of their attention south towards Colorado Springs and the Eastern Plains. About a dozen or so miles east of the town of Fountain, about halfway between Colorado Springs and Pueblo, at the county school serving kids from all over El Paso County, the GROOVE Fountain Bike Festival was born in 2021.

Now in its second year Kirk Hanna Park serves as headquarters, parking and warm up space for the two day event. Hopefully in the future there will be some live music and possibly camping options and said Race Director Barry Lee, "maybe even combining a weekend with a gravel / community festival such as Hanover days with the popular tractor pulls. Memories of my roots where I went to these as a kid in central Texas."

With quiet roads, rolling hills and majestic views of Pikes Peak and the distant Sangre de Cristo mountains, riders tackled a time trial on Saturday and road race on Sunday.

Said Barry, "a couple of years ago Donna and local Rocky Mountain Tri club members took me out there to train on a 40 mile loop. I always find myself looking for routes to offer a selective, mixed rolling terrain that suit a more all around type rider and this area has perfect roads for that."

With infinite views from every direction, 303 Ambassador Sasha Underwood echoed Barry's vision and said, "they changed the course slightly this year, for the better in my opinion! In the middle the course, they put us on a mile or so stretch of dirt and I loved it! It was a perfect dirt road and was just the novelty I needed for a change of pace, challenge and scenery." She continues, "The volunteers were awesome, the course, competitive but inclusive atmosphere, especially amongst riders. The group I was in included Collegiate Woman A and B, Cat 3, 4 and 5. We were a chatty bunch this year during the first half and there were a lot of first-time and second-time racers in the group."

XTERRA USA Championship Rotates to Colorado

The 21st annual XTERRA USA Championship off-road triathlon will be held in conjunction with the new family-friendly and community focused weekend of events in Avon, Colorado on July 15-17, 2022.

It's the first-time XTERRA has hosted its national championship in the Colorado Rockies, following 12 seasons at Snowbasin Resort in Utah (2009-2021) and eight years in Incline Village, Nevada (2001-2008).

There will be $25,000 in prize money awarded equally to the top 10 elite men and women, plus XTERRA USA Championship crowns to age group division winners along with 51 qualifying spots into the 2022 XTERRA World Championship to be held in Trentino, Italy on October 1.

FORM Goggles Experience

Two athletes I coach started using FORM goggles and recommended them to me. I picked up a pair and they are really helpful when you are doing a workout.

• What they are
• How they help
• What they cost
• Overall assessment

Upcoming Guests

3/25: A'nna Sewall of Athlete Blood Test and Jordan Jones of Powder7

Andy Potts and Daniel Brienza of APRacing

Chris Schwenk about cycling and Zwift and his intimate knowledge of it and I think it would fun to share his love of indoor cycling, but also outdoors and his upcoming trip across the US.

Closing:

Thanks again for listening in 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!

Welcome to Episode #328 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.

Show Sponsor: UCAN

Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance!

Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co

In Today's Show

• Endurance News
• • Sam Long and Ashleigh Gentle take the W and Challenge Miami
  • No winners at Barlay's Marathons
  • Chris Froome says data has made pro cycling more competitive and more dangerous
• What's new in the 303
• • Long, Knibb, Snyder, McDowell–Coloradan's Named Triathletes of the Year

Our News is sponsored by Buddy Insurance.

Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.

Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out!

Endurance News:

Challenge Miami Results

No Finishers at 2022 Barkley Marathons

Barkley wins again. For the fifth year in a row, no one could best the infamously rugged course in trail's quirkiest event.For the fifth year in a row, there were no finishers at the infamous Barkley Marathons. An incredibly deep field was lined up to face the beast. This included a mix of Barkley veterans like Courtney Dauwalter, and 2017 and 15th-person ever Barkley finisher John Kelly and strong Barkley virgins like Big's Backyard record holder Harvey Lewis, 2017 Big's champion Guillaume Calmettes, and Appalachian Trail FKT holder and Belgian dentist Karel Sabbe.

Other runners like Amelia Boone, Gary Robbins, and Johan Steene were originally slated for the 2022 race, but dropped out due to injuries, moving on, and testing positive at the airport, respectively. The 2022 edition was particularly heavy on international runners after the cancellation of the 2020 edition and pandemic-related travel restrictions for the 2021 race.

For the 2022 race, Barkley creator Gary "Lazarus Lake" Cantrell threw one of the biggest curveballs in race history, holding the event three weeks ahead of when it normally runs around April 1. Additionally, he held the race in the middle of the week with the race starting on Tuesday, March 8.

There were concerns that the earlier time slot could create more difficult weather challenges, but when the conch was blown at 5:54 a.m. on Tuesday, relatively average Barkley conditions awaited. The race started cold but warmed up a lot during the day. Runners seemed to favor this, with a total of 30 out of 38 runners completing the first loop and starting a second. This was a Barkley record.

However, when night fell on day one, so did freezing rain. This was reminiscent of the 2019 race when rain took out most of the field overnight.

As a result, only five were able to start a Fun Run loop, which is three loops. This group included Sabbe, Kelly, British runner Jasmin Paris, New Zealander Greig Hamilton, and Danish runner Thomas Dunkerbeck. Paris is the first woman in a decade to complete a Fun Run.

Of these five, Sabbe, Kelly, and Hamilton were able to finish three loops with time to start the fourth loop. Sabbe came in first from loop three in 32:21:49 and left just under 20 minutes later. Hamilton returned to camp in 34:20:39 and left for loop four with daylight 34 minutes later.

Chris Froome says data has made pro cycling more competitive and more dangerous

Chris Froome believes the depth and breadth of data in professional cycling has raised the bar in terms of the overall standard of performance but also made the sport more dangerous.

The four-time Tour de France winner started his career back in 2008 and is now in his 15th season as a professional. In that time, he says the sport has changed beyond recognition.

"Across the board we've seen a huge raise of the bar in terms of the general level of performance in professional cycling," Froome said in a sponsor video for Quad Lock.

The main driver of that change has been, according to Froome, the rise of power meters, which measure the force being pushed through the pedals and can help riders judge their efforts. Whereas riders in the past may have raced or trained on feel, Froome noted that performances are now more dictated by numbers.

Froome himself was known in his pomp for carefully measuring his efforts and not being afraid to drop briefly rather than risk going into the red, but he claimed that even in the last few years, the advances in power and other performance-related data have changed the game for professional cyclists generally.

"There are quite a few different technologies that have played a massive part in shaping the sport in this last 10 to 15 years. First and foremost, the amount of data available through power meters and the collection and correlation of all that data means that performances now are lot more guided," Froome said.

"In the past, power meters been a round for a while but no one really understood how to train with them or what the data really meant. Now we've just got so much data, from the guys who are winning the biggest races in the world, and that data helps forms the basis of all the training plans and all the preparations that lead to racing.

"Everyone has structured training now. Very seldom do you come across someone who just gets on their bike and rides. Everyone's got a plan, a coach, a structure to follow, which has been a big change compared to 15 years a go."

Dangers

As well as making the sport more competitive, Froome also pointed out a drawback to the datafication of professional cycling. Having recently held forth on safety issues relating to time trial bikes and gravel roads, the 36-year-old suggested that new technology is making the sport more dangerous.

Froome referred chiefly to modern mapping technology in making the point that every rider knows exactly what to expect from the route of any given race. Directors can study race roads in minute detail, and they feed that information to the riders in real time.

"We've just got this abundance of data coming through to us about conditions for the road coming up, so everyone knows what to expect and you get this huge fight for position," Froome said.

"It's mental. Someone says to you, 'right guys, you're going through this really narrow dangerous little village coming up, the road's really tiny and there's small bridge with a corner straight after', and we actually go faster, because you want to be the ones to get there first. If you're at the back, you're going to be stuck in this backlog trying to get through the pinch point. It's probably the only sport where someone tells you there's danger up ahead and the pace lifts. It's mental.

"I think racing has, as a result of that, become more dangerous. Through having more data it's basically made the race more dangerous. Previously we wouldn't have known necessarily that each pinch point was there and there wouldn't have been this massive scurry for position. We'd have just got there and all been more relaxed and got through it with no issues. But that's changed quite a bit."

Froome has yet to race in 2022 after suffering a knee injury over the winter, but is back in full training and expecting to make his season debut this month.

What's New in the 303:

Long, Knibb, Snyder, McDowell–Coloradan's Named Triathletes of the Year

Olympic and Paralympic Medalists Headline 2021 Elite Triathletes and Elite Paratriathletes of the YearUsa

COLORADO SPRINGS, Colo. /ENDURANCE SPORTSWIRE/ – USA Triathlon announced its 2021 Elite, Under-23, Rookie and Junior Triathletes of the Year, as well as its Elite Paratriathletes and Paratriathlon Development Athletes of the Year, both presented by Wahoo Fitness.

Katie Zaferes (Cary, N.C.) was named the Women's Olympic/World Triathlon Triathlete of the Year for the fourth time, and Kevin McDowell (Colorado Springs, Colo.) earned his first-ever Men's Olympic/World Triathlon Triathlete of the Year honors. Kendall Gretsch (Downers Grove, Ill.) and Brad Snyder (Baltimore, Md.), along with his guide Greg Billington (Poway, Calif.), were named 2021 Elite Paratriathletes of the Year

Zaferes, 32, won bronze at the Olympic Games Tokyo 2020, becoming the third U.S. woman to win an Olympic medal, joining Gwen Jorgensen (gold, 2016 Rio) and Susan Williams (bronze, 2004 Athens). Zaferes then led off Team USA as the first leg in the Olympic debut of the Mixed Relay event, helping the team earn silver, and her second Olympic medal in Tokyo.

Zaferes capped her season on the draft-legal World Triathlon Championship Series circuit by placing fourth at the World Triathlon Championship Finals. She also finished third overall in the Super League Triathlon Championship Series.

"I am very honored to receive this award considering how many of the USA women had great achievements last year," Zaferes said. "It's extra special for me because this year was so challenging. I'm proud of being able to regroup and refocus with the assistance of the team of people that surrounds me in order to achieve one of my biggest goals, which was to win a medal at the Olympics."

McDowell, 29, made his Olympic debut in Tokyo and showed his Mixed Relay prowess as Team USA's second leg in the race that features four athletes (two male, two female) who each complete a super-sprint triathlon in the order of female-male-female-male. He recorded the fastest split of the U.S. team that earned the silver medal. In the men's individual race, McDowell placed sixth, the highest-ever finish for a U.S. male triathlete at the Olympic Games.

"It's a huge honor to receive this award after so many great performances on the U.S. men's side, which has been really exciting. This wouldn't have been possible without the entire team behind me, my family, coach Nate Wilson, physio/medical, friends, community, and USA Triathlon," McDowell said. "It truly takes a village to do what we do and perform at the highest level. I'm thankful for the one I've got."

Video of the Week

CLASH Endurance Miami 2022: Finish Line Interviews

Upcoming Guests

3/25: A'nna Sewall of Athlete Blood Test and Jordan Jones of Powder7

Andy Potts and Daniel Brienza of APRacing

Chris Schwenk about cycling and Zwift and his intimate knowledge of it and I think it would fun to share his love of indoor cycling, but also outdoors and his upcoming trip across the US.

Closing:

Thanks again for listening in 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!

Welcome to Episode #327 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.

Show Sponsor: UCAN

Nutrition is a critical part of triathlon success. Join former U.S. Olympic Dietitian Bob Seebohar and pro triathletes Lauren Brandon and Dede Griesbauer for an in-depth discussion about how to most effectively fuel for triathlon. Presented by UCAN.

When: 8 PM EST on Tuesday, March 15

How to Watch: Register with this link to the LIVE event. You'll also receive a recording if you can't join live.

Featured Guests:

Bob Seebohar, Former U.S. Olympic Sports Dietitian

Lauren Brandon, Pro Triathlete

Dede Griesbauer, Pro Triathlete, Ultraman Record Holder

What to Expect:

Get a framework for how to approach your nutrition in training and racing

Learn how different fuel sources impact your energy levels

Hear real-world experiences from athletes who have put UCAN to the test in all types of situations

Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co

In Today's Show

• Endurance News
• • Couples Championship
  • Challenge Family Partner with RemoteRacing
• What's new in the 303
• • Nordic Skiing: The "Other" Sport That Cyclists Love

Our News is sponsored by Buddy Insurance.

Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.

Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out!

Endurance News:

Challenge Family Partner with RemoteRacing

If you can't get to the race, let the race come to you – that's the philosophy behind the new multi-year partnership between Challenge Family and RemoteRacing announced today, extending racing and training opportunities for athletes around the world.

/ENDURANCE SPORTSWIRE/ – The partnership will allow athletes anywhere in the world to compete against those racing at Challenge Taiwan, The Championship, DATEV Challenge Roth powered by hep, and Challenge Almere-Amsterdam as though they were there with them.

RemoteRacing creates a fair and level playing field for remote athletes with its advanced RaceX simulation technology that localises results to each onsite race. Finish times for all athletes are as if everyone was competing on the same course, in the same conditions, on the same day. Also provided are "equalized" results accounting for both age and gender.

During a Race Window that coincides with the physical event, remote athletes can swim, bike and run from their own locations, either inside or outside, before their results are normalised based on their remote environment and terrain to simulate onsite race outcomes. All bike courses are available on ROUVY to further enhance the athlete experience.

"RemoteRacing adds a new dimension to triathlon, allowing athletes to take part in our largest events, regardless of where they live and train," said Jort Vlam, CEO of Challenge Family. "Their race can either be competitive, allowing them to benchmark their performance in a race scenario or a solid training session or even just a hit out with a group of friends. RemoteRacing's technology allows us to once again further enhance our athlete experience, providing innovative options in a world that currently is not making international travel to bucket list races easy!"

"We're very excited to partner with Challenge Family to bring competitive racing to athletes' hometowns," says Jeff Booher, CEO of Predictive Fitness. "It's not always possible to travel to events like Challenge's iconic races due to work, finances, and family commitments. RemoteRacing is here to complement athletes' onsite racing schedules with engaging remote experiences on a fair and level playing field with meaningful results."

The dates for Challenge Family RemoteRaces are as follows:

Challenge Taiwan Remote: 21-24 April 2022

The Remote Championship: 19-22 May

DATEV Challenge Roth Remote: 30 June – 3 July

Challenge Almere-Amsterdam Remote: 8-11 September

Athletes must complete all three legs within the Race Window and activities must be done in swim-bike-run order.

Couples Championship Coverage and Results

13 Couple Teams and 1 Relay Team

The format is a relay of partner 1 doing a complete sprint distance of swim, bike run and then returning to the swim start to tag their partner to race the second sprit distance race. Couples decide which of the pair races first and which second. It creates an interesting dynamic with 2nd swimmers not having a draft benefit and swam alone.

Relay team did two rounds of with each racing their leg twice:

Swim - Brook Bennet 3x Olympic Gold medalist

Bike - Phil Gaimon USA Cycling Hillclimb National Championship (2017)

Run - Gwen Jorgenson Olympic Gold medalist

What's New in the 303:

Nordic Skiing: The "Other" Sport That Cyclists Love

By Kate Agathon, Campus Cycles

For many cyclists, nordic skiing is their "other" sport; the off-season sport that helps them to prepare for cycling season.

This week, we take a closer look at cyclists who change it up in the winter months and exchange the two wheels for a pair of skinny skis.

In addition to similar physical and mental health benefits, nordic skiing and cycling share several parallels. For example, like cycling, nordic skiing appeals to a diverse audience for a variety of reasons. While some have done it for several years, for others it is a recent discovery.

From multi-sport athletes such as Rebecca Furuta and 303 Ambassador Sasha Underwood who enjoy the challenge and thrill of competition, to recreational nordic skiers Paul Gallaher and Sylvia Bailey, nordic skiing offers something for cyclists of all ages and abilities.

You don't have to ride your indoor trainer to stay in cycling shape during the winter months. Instead, consider cross training and doing an entirely different sport altogether.

Cross training builds core stability, power, improves cardio, and strength. One of the best winter sports for cyclists to do is nordic skiing; just ask pro cyclists- past and present.

An avid nordic skier, cycling legend Greg LeMond once claimed,"If you ski hard and then get on the trainer two to three times per week for an hour each time, you'll retain much of your cycling fitness in the winter."

Both LeMond and Jumbo-Visma's Sepp Kuss (who recently placed second in a 10 km nordic skiing race in Sant Julià de Lòria, Andorra) were both recreational skiers prior to becoming pro cyclist

The Solar-Powered Human

Rebecca Furuta, a cyclist with Team Novo Nordisk, attributes a large part of her long cycling career to being a multi-sport athlete.

"I'm lucky that my team is just as eager to promote my running, nordic skiing, and other outdoor activities as they are to raise my profile on the bike," she said.

While most of her athletic career has been spent cycling, she is quick to point out that, "…in truth, I'm really just a solar-powered human."

Nature makes the best gym.

Said Furuta, "We live in a beautiful state with a great climate and endless access to outdoor recreation. I can't be happy sitting on a trainer, spinning circles to nowhere. I need to be outside, in the world, with all the experiences it brings," she explained.

Earlier this winter, she and two other cyclist friends decided to compete in a nordic ski race. It turned out to be a brand new, fun-packed adventure. She's been signing up for races ever since.

"Competition always appeals to me and keeps me motivated to train hard and measure improvements over time. It's always good to find new opportunities to challenge myself, and I'm glad I am surrounded by people who push me in that direction," she finished

For Paul Gallaher, one of the main reasons he is a recreational nordic skier is for the sport's well documented physical benefits; particularly for improving his cardiovascular fitness. "Nordic skiing helps my overall cardiovascular training by increasing my cardiac output and oxygen carrying capacity," he explained.

"Although climbs are much slower than cycling, I am still able to get my heart rate into the same zone as I would if were I doing a hill climb on my bike," Gallaher added. A nurse by trade (it's his second career) in Colorado's ski country, Gallaher extols the benefits of nordic skiing; especially for cyclists.

He said that he appreciates nordic skiing for helping to improve balance, muscle strength, and endurance. "Nordic skiing is incredibly effective because it uses a large percentage of muscle mass. Additionally, its low-impact nature reduces impact loading on joints," he stated.

Gallaher was first introduced to nordic skiing during the late 1980s when he was in college, but he had only recently picked it up again last year while enjoying semi-retirement. During his time as an Air Force navigator, Gallaher didn't always live in places where conditions were ideal to ski (think Florida). Even in Alaska, he could only ski during his lunch break if he wanted to ski in daylight.

Said Gallaher, "Thankfully, nordic skiing came back to me last year pretty quickly. I'm grateful to have the opportunity to do this on a regular basis."

Sylvia Bailey discovered skate skiing in 2019 and has loved it ever since. "Nordic skiing is a fantastic way to enjoy the beauty and serenity of the mountains while getting a great workout," she maintained.

For an active person who finds solace and spiritual renewal in the mountains, nordic skiing offers the escape she needs. Additionally, nordic skiing gives her a mental and physical break from the bike. Interestingly, there was a time when she hated winter, she explained, due to its weather making it very difficult to ride her bike outdoors on a regular basis.

She later realized that nordic skiing was one of the few outdoor recreational activities that she'd be able to enjoy during winter. "In 2019 I tried skate skiing for the first time and fell in love with it. Even though I was only able to skate ski a few times that year, I was hooked and the following season I bought my own equipment and went at least once a week," Bailey said.

During Winter 2019/20, she was on a roll with skate skiing (she had gone a dozen or more times), when it came to an abrupt halt on March 15, 2020, when the global pandemic caused ski areas to cease operations.

Fast forward to 2022, and unfortunately, due to recent surgery, she's only been able to skate ski a few times this season. However, she remains hopeful that the snow will last into April when she can participate again and find quiet moments of renewal and appreciation for her natural surroundings.

An avid mountain biker, 303 Ambassador Sasha Underwood lives for mountain time (the recreational activities, not the time zone).

"I primarily mountain bike and I love being outside in the mountains! So when there isn't dry dirt to ride on, nordic skiing allows me to still get my mountain play time in," she enthused.

In addition to nourishing her wanderlust, there are practical reasons too.

For a mountain bikers where balance is a key skill, there are other direct benefits of nordic skiing. Specifically, increasing a kinesthetic sense (body's ability to perceive location in space), and improving visual acuity (ability to distinguish shapes and details at a given distance).

Underwood added, "The benefit of keeping up my cardio endurance and core/ leg strength is a great bonus." A cyclist for 13 years, she began skate skiing about six years ago when a friend introduced her to the sport of summer biathlon (mountain biking and shooting rifles).

Hooked on biathlon, Underwood decided to enter winter biathlons (skiing and shooting) and quickly picked up skate skiing.

Whether nordic skiing or mountain biking, be assured that this mountain maiden always picks up when the mountains call.

Where can I nordic ski?

While there are some non-resort places to nordic ski, most nordic skiers recreate or train at designated nordic centers; many of which are found in Summit County, Grand County (Snow Mountain Ranch, Devils Thumb, Grand Lake) or at Eldora near Boulder.

The Facebook group, Summit Society of Cross Country Skiers (SSXCS) is a resource that provides an engaging community and intel about places to ski.

Upcoming Guests

3/25: A'nna Sewall of Athlete Blood Test and Jordan Jones of Powder7

Closing:

Thanks again for listening in 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!

Our guest this week Larry Grossman is an Event Announcer calling Cyclocross and other cycling events. I'm curious to know how he got into announcing events, what other events he does and more. Bill how are you and what are you hoping to learn from Larry?

Show Sponsor: UCAN

Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance!

Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co

In Today's Show

• Feature Interview - Round 3 David Warden 8020 Endurance Sport Trivia and Larry Grossman Event Announcer
• Endurance News
• • Ukrainian cycling coach and father of recent national champion killed in war
  • Fitbit Recalls Fitbit Ionic Smartwatches due to burn hazard, offers refund.
• What's new in the 303
• • My New Old Bike, Do You Really Need a New Bike?
  • Sweat testing results as a key piece of my race plan; why getting it right is so important to me

8020 Endurance Sports Trivia

Last week was the second of three rounds of the 8020 Endurance Sports Trivia with host David Warden and fellow contestants Bill Garrels, Bill Plock (Hippie) and me. In Round 1 Bill Garrels got out to a strong lead with getting 2 of the 3 questions correct and set the bar with 2 points. In Round 2 Hippie got 1 point. In round three David Warden will ask me three questions with multiple choice answers. I need 3 points to take the lead. With that, let's get into round 3.

Thanks David Warden 8020 Endurance.

Feature Interview: Larry Grossman

Larry Grossman is a Professional Event Announcer and lover of all things sports and outdoors, Larry Grossman I did some stalking on Facebook and I found this quote on his page - "It's not just a race, it's an event, with as many great stories as there are participants....."

Our News is sponsored by Buddy Insurance.

Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.

Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out!

Endurance News:

Ukrainian cycling coach and father of recent national champion killed in war. The Russian invasion in Ukraine has claimed the life of Alexander Kuly, one of the country's national cycling coaches, who was also the father of 2019 National Road Race Championships Andriy Kulyk. Cycling Weekly

Fitbit Recalls Fitbit Ionic Smartwatches due to burn hazard, offers refund. Fitbit has announced a recall of their older Ionic GPS smartwatch, due to situations where the battery can overheat and cause burn injuries. DC Rainmaker.

What's New in the 303:

My New Old Bike, Do You Really Need a New Bike?

And there it was, my old Madone happily sitting on on my Saris smart trainer just begging for attention. I thought, "why not fix this one up, take the wheels off my never ridden triathlon bike and use that?" (My original Ultregra wheels needed replacing).

I knew it needed some love, some parts and a few tweaks, so I wondered if my top notch, service course bike mechanic friend Andy could fix it up. I told him just use the minimum parts and get it rideable for my 285 mile trip and then I would still consider a new road bike. Now I won't for a long time hopefully thanks to him.

He wanted no part of "sort of fixing it up." He is a perfectionist and insisted we do it right; take everything off the frame, repack and replace bearings, all new drive train, shifters, cranks, cables, etc etc… He scrounged for good used parts, even parts off a bike a friend gave him to use "for a good home" after she was hit by a motorist and needed a new bike.

I felt like the kids in Chitty Chitty Bang Bang watching their dad dismantle part of the house to bring back the old race car saved from the scrap heap. Andy would call or text almost daily with some tantalizing update or request approval to spend just a little more for this or that.

My Madone was pretty special to me as it replaced another Madone broken when a driver hit me riding down Lookout. Luckily my body prevailed much better than my bike. Fast forward 40,000 miles and the need to replace the wheels and a tiny crack in the frame expertly fixed by Broken Carbon in Boulder when I decided I couldn't pass up the opportunity to buy a discounted R5. Hindsight 20/20, still not a bad decision, but this one was better.

Trek seems to be in love with the combination of letters that name their road bikes; Madone, Domane and Emonda. So I will affectionately rename my Madone to "Nomad"e with an E. Like a nomad, my bike is on the move again. Andy put two pages of parts, materials and tremendous time to get it rolling again. But it rides so well!

Andy is my friend and wanted to help, but he also believes in repurposing and sustainability and put a lot of love into this project. With the insurance money I could've easily bought a very nice new road bike, but why? Sure the new 12 speed Dura-Ace is nice. I guess disc brakes are good, although I'm not a 100% on them, but I did toy with the idea of one bike and two sets of wheels; road and gravel. But the heart of the bike, the frame, hasn't really changed much in the last decade—at least in process.

I picked up my bike two days before I left and because of snow I couldn't test it. I packed it and off I went. Simply put. It was serendipitous. To feel the love of biking again on a trusted and reliable bike with so many conquered mountains and stories lived; to be on it once again thanks to a friend next to the ocean on my way to Key West on a new adventure with new friends felt amazingly sublime.

The moment I hit the road keeping up with Dave and Deiter, pushing kind of hard to meet the others, I felt so good about this decision. Like, so proud to have kept this bike alive. And if felt better than ever. Tight, responsive, comfortable and the Zipp wheels with the bearings completely re-lubricated rolled so nice. It literally felt like a brand new bike and at a fraction of the cost. Now there is a new bike out there for someone else and I made less impact on the environment.

In light of feeling bike burnout last fall with not such great health over the winter, I have never felt so grateful to be on a bike. As I stared in the calming surf washing ashore, the sound of the water retreating across the sand back to the ocean reminded me of the whirring of the wheels on smooth Florida pavement in the heart of the Everglades.

Rich - I think we need a Part 3 - "When there's nothing to salvage and you decide to go new!". Here's the process I'm going through and the bike that Andy is building for me.

• $5K budget
• Riding style is 99.99% road and climbing
• Priorities high quality frame, bottom bracket, drive train, fast wheels and disc brakes. Di2, carbon wheels and carbon bars would be great, but assumed out of my budget.
• To make sure were looking at the right frames we did a measurement at his house. Height, arm span, inseam, shoulder width, etc. Got to hold the wheels manufacturing bottom bracket and get a feel for the bar width.
• Frame - Argon 18 Gallium
• Bottom Bracket - Wheels Manufacturing
• Groupo - Shimano Ultegra
• Brakes - disk
• Bars - FSA Alloy
• Wheels - Ksyrium SL Disc

Shout out to last week's guests Dina Griffin (nutrition mechanic) and Bob Seebohar (enrg performance) and their expertise on my ongoing pursuit of trying to figure out endurance nutrition.

• Used the PH sodium test system which uses medical grade equipment
• They used electrodes to stimulate sweating on my forearm then applied a disc with a vacuum tube that inducted the sweat
• That sweat was then injected into the machine that spit out my sodium concentration per liter
• 594mg of sodium per litre of sweat. A low salt sweater.
• Now I have a crucial part of the equation for understanding my approximate net sodium and fluid losses.

I've always struggled with my nutrition and hydration in long course races. After years of trying to figure out a formula that works for me. A couple of years ago I thought I finally figured it out, having one of the best 70.3 races ever. Last year at Boulder 70.3 I found myself struggling to gulp down my sports drink on the bike and felt like I was behind on my hydration. By mile 7 on the run, I was starting to feel nauseous and only found relief in slowing down. With a little more than a mile to go I found myself with dry heaves and fellow athletes offering everything from well wishes to Rolaids (thanks, Guy Sigley). I felt trashed at the finish line with continuing bouts of dry heaves. That was how I ended my last long course race.

In five weeks I'll be on the start line of IRONMAN 70.3 Galveston. I want this race to go perfectly and avoid the hydration mistakes of the past. I also decided to write this article because I don't want anyone else to have races like that. We all train too hard and sacrifice too much to have race day go sideways.

Committed to getting my hydration right at Galveston 70.3, I have been regularly testing my sweat rate in my cycling and running workouts. At 34-38oz (33oz = 1 liter). per hour - more on that later. I also wanted to make sure I knew how much sodium I lose per liter of sweat. Wanting to don't want to find myself My training has been consistent and even my long rides and runs feel great Fast forward this coming April will be my next race at that distance.

Upcoming Guests

3/10: TO and Rinny about the Couples Championship

3/25: A'nna Sewall of Athlete Blood Test and Jordan Jones of Powder7

Closing:

Thanks again for listening in 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!

This week we have double-feature. First we have round two of our Sports Trivia competition hosted by David Warden of 80/20 Endurance and Bill Garrels of the Mental Healthlete podcast. Plus, if you are still trying to nail your race hydration, we have an educational interview with Bob Seebohar and Dina Griffin to talk about the sweat rate and sodium testing process. We are going to take you through how to perform a sweat rate test and why you want to know your sodium concentration. It can make a huge difference in race performance and enjoyment!

Show Sponsor: UCAN

Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance!

Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co

In Today's Show

• Feature Interview - Round 2 David Warden 8020 Endurance Sport Trivia and Sweat Testing with Bob Seebohar and Dina Griffin
• Endurance News
• • Multiple riders in a gravel race in Bakersfield charged by a bull
• What's new in the 303
• • Rising From the Ashes by Andy Schmit
• Video of the Week
• • Exercise Can Build Up Your Brain

8020 Endurance Sports Trivia

Last week was the first of three rounds of the 8020 Endurance Sports Trivia with host David Warden and fellow contestants Bill Garrels, Bill Plock (Hippie) and me. Round 1 last week Bill Garrels got out to a strong lead with getting 2 of the 3 questions right. This week we have Round 2 with Hippie as the contestant. David Warden will ask him three questions with multiple choice answers. Bill / Hippie will have to pick the correct answer to get a point. He needs 3 points to take the lead. With that, let's get into round 2.

Thanks David Warden 8020 Endurance.

Feature Interview: Sweat Test

Bob Seebohar is a Board Certified Specialist in Sports Dietetics, has served as a Sport Dietitian for the US Olympic Committee and the 2008 US Olympic Team. Currently, Bob owns eNRG Performance and is the consulting Sport Dietitian for the University of Denver Athletic Department.

Nutrition Mechanic, Dina Griffin is a Board Certified Specialist in Sports Dietetics among many other certifications is a Sports Dietitian and athlete herself, Dina understands the many challenges that athletes encounter. She's also an avid reader and is great at helping clients with training nutrition strategies.

This dynamic duo also has their own podcast - https://insidesportsnutrition.com/

Our News is sponsored by Buddy Insurance.

Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.

Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out!

Endurance News:

Exercise Can Build Up Your Brain. Air Pollution May Negate Those Benefits.

People who worked out in even moderately polluted air did not show the kinds of brain improvements tied to a lower risk of dementia. As a Times subscriber, you now get 10 gift articles to share each month. Anyone can read them, even if they're not a Times subscriber.

Sign up for the Well newsletter, for Times subscribers only. Essential news on health, fitness and nutrition, from Tara Parker-Pope. Get it in your inbox.

Work out in polluted air and you may miss out on some of the brain benefits of exercise, according to two, large-scale new studies of exercise, air quality and brain health. The studies, which involved tens of thousands of British men and women, found that, most of the time, people who ran and rode vigorously had larger brain volumes and lower risks for dementia than their less active peers. But if people exercised in areas with even moderate levels of air pollution, the expected brain improvements from exercise almost disappeared.

The new studies raise questions about how to balance the undeniable health gains of working out with the downsides of breathing in bad air and underscore that our environment can change what exercise does — and does not do — for our bodies.

A large body of evidence demonstrates that, on the whole, exercise bulks up our brains. In studies, active people generally sport more gray matter in many parts of their brains than sedentary people. Gray matter is made up of the brain's essential, working neurons. Fit people also tend to have healthier white matter, meaning the cells that support and connect neurons. White matter often frays with age, shrinking and developing Swiss-cheese-like lesions even in healthy adults. But fit people's white matter shows fewer and smaller lesions.

Partially as a consequence of these brain changes, exercise is strongly linked with lower risks for dementia and other memory problems with age.

But air pollution has the opposite effects on brains. In a 2013 study, for example, older Americans living in areas with high levels of air pollution showed bedraggled white matter on brain scans and tended to develop higher rates of mental decline than older people living elsewhere. And in a 2021 study of rats housed in cages placed near a heavily trafficked, exhaust-clogged road tunnel in Northern California, most of those bred with a predisposition to a rodent analogue of Alzheimer's disease soon developed dementia. But so did another set of rats with no genetic inclination to the disease.

Few studies, though, had explored how exercise and air pollution might interact inside our skulls and whether working out in smoggy air would protect our brains from noxious fumes or undermine the good we otherwise gain from working out.

What's New in the 303:

Rising From the Ashes

By: Andy Schmit

It's been the season of restorations in "the shop" of late. I'm not sure if this can be officially called a trend, but with the COVID-19 supply-chain shortages of new bikes, frames and components, it may be. So, instead of celebrating "new bike day," maybe we will be celebrating more "returned to its former glory days" this year.

This is Part 1 of a two-part series, it really takes more of a technical look at the considerations of bringing a well-loved bike back to race ready. Part 2 will also look at the process, but through the lens of the bike's owner / rider.

I just finished taking a 2012 Cervelo S5 from non-functional, back to race ready. Like a Phoenix rising from the ashes, the only parts to remain on the bike throughout the process were the bottle cages. Everything had to be taken off the frame, and either cleaned and refit, or replaced.

Upcoming Guests

Larry Grossman, Event Announcer

A'nna and Jordan background as pro triathlete and A'nna's as a nutritionist and why they founded Athlete Blood Test

T.O. and Rinny to talk about the Couples Championship

Closing:

Thanks again for listening in 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!

This week we have special guest and format today. We have Bill Garrels returning and special guest coach David Warden of 80/20 Endurance joining us for a special series of shows. We have invited David to join the show and host a "Sports Trivia" contest in which Bill Garrels, Bill Plock (aka "Hippie"), and I will be the contestants.

Show Sponsor: UCAN

Take your performance to the next level with UCAN Energy, Bars and Edge Energy made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel endurance athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance!

Unlock better health and performance with smarter energy powered by UCAN. Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co

In Today's Show

• Feature Interview - David Warden Host of our Sport Trivia Game
• Endurance News
• • Multiple riders in a gravel race in Bakersfield charged by a bull
• What's new in the 303
• • Karen Hornbostel announces new categories and other changes
  • Ride the Rockies and the route for 2022
• Video of the Week
• • Bull charges rider in bike race

Feature Interview: Bill Garrels

We are about 3 weeks away from our 6th anniversary of the podcast. For those who don't know the story coach David Warden hosted the Tri Talk Podcast, which inspired the creation of our podcast. He was the guest on our first episode and every year since on our anniversary. We decided to do something different this year. Instead of your typical interview format we are doing a version of "Wait Wait Don't Tell Me" Sport Trivia style. Bill Garrels is joining Bill Plock and me as the contestants.

Let's get into our first of three contest with host David Warden and fellow contestant Bill Garrels.

As you heard in our lead up we have Coach David Warden of 80/20 Endurance and Coach Bill Garrels of the Mental Healthlete Podcast as a part of our special series of Sport Trivia. David Warden is will be our game show host with Bill Garrels, Bill Plock (who we will refer to by his nickname "Hippie" to avoid confusion) and myself as the contestants.

With that welcome back Bill Garrels and David Warden. David before we get started, tell us what you've been up to and what's going on over at 80/20 Endurance.

Mental Healthlete on Apple Podcasts

The Mental Healthlete podcast is on all the major platforms and at www.mentalhealthlete.com

@mentalhealthlete on Instagram

facebook.com/MentalHealthlete

@mntlhealthlete on Twitter - though we've done nothing with Twitter at all

Bill can be reached at [email protected].

Our News is sponsored by Buddy Insurance.

Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.

Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out!

Endurance News:

CYCLIST RUNNING OF THE BULLS - Destroyed by Charging Bull

If you think e-bikes are dangerous, check out the nightmare this cyclist somehow survived -- a big ass bull running him over right in the middle of a race.

This went down in Bakersfield, CA over the weekend during a rural off-road bike race called the Rock Cobble. The course apparently runs right through at least one bull's turf, and he wasn't having it. After letting one rider pass, the next one gets absolutely flattened!!!

The bull first slammed into his bike, then came back for seconds ... ramming and then tossing the cyclist, a guy named Tony Inderbitzin.

There were reportedly a total of 4 riders attacked during the race, though it appears Tony got the worst of it. Miraculously, he survived ... but he's in a world of pain.

He told Cowboy State Daily, "I'm sore all over, mostly the neck from the second throw, I got whiplashed. The list of what doesn't hurt is my left arm and head."

We know you're supposed to get back in the saddle, but we're officially calling a bull exception to that rule.

What's New in the 303:

Karen Hornbostel Time Trial Offers New Categories and Other Changes

There are a lot of new things happening with the Karen Hornbostel Time Trial Series. New categories including and e-bike division, an amazing deal if you have never done it before and want to try it and some great weekly giveaways. The course will be a bit different and if you want to buy your state park pass through the Cobras you can save $13.

Since 1991, the KHMTT has taken place Wednesday evenings in Cherry Creek State Park in early spring, and for 2022, we are returning to Spring!

The seven-week series will be starting March 23rd and the rest of the dates are: March 23, 30, April 6, 13, 20, 27, May 4, Weather Make-up: May 11

The course begins at the edge of the Cherry Creek Reservoir, winds through the wetlands southeast of the reservoir, and crosses back and forth the small creeks that supply the water for the reservoir.

The KHMTT series is a fundraiser for Cancer Fitness Institute in memory of Karen Hornbostel, a four-time masters national road champion who battled metastatic breast cancer for over 13 years yet courageously pioneered a fitness program for cancer patients that started what is today the Cancer Fitness Institute. Her work is still making a difference today in the quality of the lives of thousands of cancer survivors. The COBRASand the KHMTT are proud to be able to contribute to this worthwhile program.

The Karen Hornbostel Memorial Time Trial Series is presented by the COBRAS.

Registration is Open!

Get the start time you want! Register today at khmtt.com! Our Show and Go Program is open as well.

New Categories

This year we have introduced four new categories to include e-bikes: Senior Men and Women, and Master Men and Women.

Why e-bikes? Many older racers have discontinued racing, and in some cases riding at all due to age and being embarrassed because they have become so slow.

An e-bike gives a rider the ability to keep up and get back to the sport they love!

We are following USAC's policy for e-bikes (which can be found here) and we only are allowing adults (no juniors) to race in the e-bike categories.

E-bikes must be Class 1. Class 1 e-bikes have a motor (max 750w) that assists only while you're pedaling, up to 20 mph.

E-bike racers must visit the mechanic tent before they head to the start line the first time to have the bike inspected to be sure it qualifies. The Assistant Referee will be checking the bike as well at the start area.

If you or you know someone who has an e-bike and would like to get back into racing, let them know and encourage them to register for the series.

Ride the Rockies and the route for 2022

From https://mail.google.com/mail/u/0/?tab=wm0&ogbl#inbox/jrjtXJTLQcbnrcXTBNNDnlSLHzMkKqBTqLZjzjxCswKmcbLSFtZkcTSRQJwpjWKrntFScRhP>

Upcoming Guests

T.O. and Rinny to talk about the Couples Championship

Video of the Week

Bull attacks bicyclist during race

Closing:

Thanks again for listening in 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!

We regularly talk about our physical fitness and health, but we don't talk about mental health much. Why mental health is something that a lot of people don't want to discuss and why we should. Our guest this week is Bill Garrels of the Mental Healthlete Podcast.

Show Sponsor: UCAN

Take your performance to the next level with UCAN Energy, Bars and Edge Energy made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel endurance athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance!

Unlock better health and performance with smarter energy powered by UCAN. Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co

In Today's Show

• Feature Interview - Bill Garrels
• Endurance News
• • PTO reduces the age group registration pricing in its inaugural PTO Tour
• What's new in the 303
• • Gravel Triathlons Now a National Series; Stagecoach Gravel One of the Stops!
• Video of the Week
• • Big Updates from the Big Unit

Feature Interview: Bill Garrels

According Mental Health America, any Mental Illness (AMI) is defined as having a diagnosable mental, behavioral, or emotional disorder, other than a developmental or substance use disorder. Any mental illness includes persons who have mild mental illness, moderate mental illness, and serious mental illness." 19.00% of adults are experiencing a mental illness. Equivalent to over 47 million Americans. 4.55% are experiencing a severe mental illness. The state prevalence of adult mental illness ranges from 16.14% in New Jersey to 25.25% in Utah.

Bill Garrels has lived with Depression and Anxiety most of my adult life and created this podcast to support other athletes who are struggling with Mental Illness and help break down that stigma. Bill shares stories from other athletes on how they could not OUT TRAIN or OUT RACE their Mental Illness and find out where they turned to for support. His goal is to provide resources, ideas, and support so you don't have to do it alone.

Let's get into our interview with Bill Garrels.

Mental Healthlete on Apple Podcasts

The Mental Healthlete podcast is on all the major platforms and at www.mentalhealthlete.com

@mentalhealthlete on Instagram

facebook.com/MentalHealthlete

@mntlhealthlete on Twitter - though we've done nothing with Twitter at all

Bill can be reached at [email protected].

Our News is sponsored by Buddy Insurance.

Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.

Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out!

Endurance News:

The Professional Triathletes Organisation (PTO) today announced that its Professional Athlete Board has unanimously voted to reduce the age group registration pricing in its inaugural PTO Tour.

Having announced the three-part race series in early January, the PTO's commercial team received immediate feedback from the PTO Professionals that the pricing of the events did not align to its goal of growing the sport. The PTO Tour events are owned by the PTO Professionals and as such, the professionals are the hosts and age group athletes are their invited guests.

Apologising to the age group community and to PTO Professionals for the error, the PTO's CEO Sam Renouf said:

"We are excited to add age group racing to the PTO Tour this year. This will allow fans to not only watch the greatest athletes on the planet – but to step up and challenge themselves in competing at the very same event. In planning this, we looked at other bucket list events, including world championship triathlons and the major marathons. With closed road courses, grandstand seating, the chance to get closer to pro athletes, ancillary events for friends and family to enjoy and unmatched event merchandise, our goal is to create unforgettable VIP moments for every age-grouper.

"Having often shared the concern that age group pricing is too high, we initially priced our events lower than the championship events we took inspiration from, with the aim of making the sport more accessible. We also sought to remove the pain points in such races, such as mandatory extra fees and continual upselling for items we feel should be all-inclusive."

"We apologise for not recognising this at the outset and hope that the triathlon community can forgive the error. We are grateful for the structure of the PTO, which provides the chance for the immediate feedback of the PTO Professionals when we've misstepped. Following a unanimous vote from the PTO Athlete Board, we have subsequently reduced all age group pricing by 50% and will automatically issue a refund to all existing entrants to reflect this."

The inaugural PTO Tour consists of the PTO Canadian Open in Edmonton, Canada, on 23-24 July, The Collins Cup in Bratislava, Slovakia on 20-21 August and the PTO US Open in Dallas, Texas, on 17-18 September. The PTO Canadian and US Open will feature racing over the 100km and 25km distances and The Collins Cup over 100km where age group athletes will not only race their race, but also get a VIP experience to watch the greatest PTO professionals battle it out for the US$1,000,000+ prize purse.

What's New in the 303:

Gravel Triathlons Now a National Series; Stagecoach Gravel One of the Stops!

By Bill Plock

Below is the official new release from USA Triathlon announcing the nationwide Triathlon Gravel Series. There are eight events including Colorado's Stagecoach Gravel outside of Steamboat on July 31st put on by Without Limits Production.

We will take a deeper dive into the vision Lance Panigutti of Without Limits has with his event, but he had this to say about being part of the series. "The Stagecoach Gravel Triathlon couldn't be more excited to join the fold, as it provides a level of exposure and legitimacy to the endeavor, but the governing structure doesn't restrict our ability to be creative. This will also be the first season USA Triathlon hosts its own national championship on June 3rd in Arkansas.

Lance Panigutti—I want to amplify that mindset of "embracing the day", appreciation for the natural environment, and creating experiences that ignite that childlike competitiveness we once felt playing capture the flag at recess.

COLORADO SPRINGS, Colo. – Building off the rapidly growing trend of gravel-related races springing up around the country, USA Triathlon today announced the eight local multisport gravel events that make up the inaugural 2022 USA Triathlon Gravel Triathlon Series.

Paired with the first USA Triathlon Gravel National Championships to be held June 3 in Fayetteville, Arkansas, the innovative 2022 USA Triathlon Gravel Triathlon Series offers endurance sports enthusiasts a new way to experience swim, bike, run multisport racing at gravel events in each region of the United States.

"Gravel cycling is growing incredibly fast and the multisport community is positioned to take advantage of this trend by providing athletes with new and unique race formats and disciplines like gravel triathlon," said Rocky Harris, USA Triathlon CEO. "USA Triathlon is proud to partner with local race directors across the country to create this exciting new series. As the National Governing Body for triathlon and multisport in the United States, we fully support gravel triathlon and other gravel multisport disciplines, and we look forward to being a part of its continued growth."

The USA Triathlon Gravel Triathlon Series spans the multisport season from May through October and features events across the U.S., with races in New Jersey, Michigan, Texas, Colorado, Idaho and California. Race series participants will receive special USA Triathlon Gravel Triathlon Series stickers and awards, as well as recognition on usatriathlon.org and USA Triathlon's social channels. Qualification is not required to participate in the USA Triathlon Gravel Triathlon Series or the inaugural USA Triathlon Gravel National Championships.

In the leadup to and throughout the USA Triathlon Gravel Triathlon Series, USA Triathlon will share beginner-friendly resources to show how athletes can get started in gravel riding, spotlights on gravel equipment, race reports from athletes and spotlights on local race directors, coaches and clubs who have incorporated gravel into their events, coaching services and club activities, respectively.

Upcoming Guests

Coach David Warden of 8020 Endurance to help us celebrate our 6th anniversary

T.O. and Rinny to talk about the Couples Championship

Video of the Week

BIG UPDATES FROM THE BIG UNIT

Closing:

Thanks again for listening in 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!

Everyone is thinking Winter Olympics this weekend, but did you know this weekend also marks the first IRONMAN branded race of 2022 - 70.3 Panama City, Panama. The first IRONMAN branded races in North America are Oceanside 70.3 and Galveston 70.3 April 2nd and 3rd respectively. If you are signed up for one of these early season races (like me) then this is likely your first triathlon of the season and first time in open water. This raises lots of questions about how to be ready for the swim and everything else that comes with a race of this distance.

Our guest this week is coach John Mayfield to talk about preparing for early season races. John is a USA Triathlon Level II and Ironman U certified coach who has been working with athletes since 2009.

Show Sponsor: UCAN

Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel serious athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance!

UCAN is Next Level Nutrition. Unlock better health and performance with smarter energy powered by UCAN. Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co

In Today's Show

• Feature Interview - John Mayfield
• Endurance News
• • Here's How Much Olympic Athletes Can Earn for Winning Medals, Sponsorship and More
• What's new in the 303
• • Boulder's Triny Willerton influencing the Whitehouse and an ambitious National Roadway Safety Strategy to reduce—and eventually eliminate—fatalities for all road users, especially cyclists and pedestrians.
• Video of the Week
• • PTO GOAT Jan Frodeno - relatable interview including to importance of balance and purity of push or hold back

Feature Interview: John Mayfield

John serves as TriDot's vice president of athlete services. John has had the privilege to work with hundreds of athletes ranging from first timers to professionals and everyone in between. John coaches all triathlon distances but specializes in working with athletes racing 70.3 and Ironman distances at all North American Ironman events and travels to the majority of Ironman races in the U.S. each year to support TriDot athletes.

John transitioned to a career in triathlon after 17 years in the banking industry, so he understands the constraints of busy professionals and what is necessary to achieve high level goals while maintaining life's priorities. He and his wife, Nicole, have three teen-agers: Claire, Jacob, and Bella.

"Perfection is not required, but consistency is an athlete's best friend."

Our News is sponsored by Buddy Insurance.

Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.

Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out!

Endurance News:

Here's How Much Olympic Athletes Can Earn for Winning Medals, Sponsorship and More

Around 14,000 athletes earned that honor this past year, with over 11,000 at the Summer Games and just under 3,000 slated to compete at the 2022 Winter Olympics.

How much are the U.S. Olympic medal bonuses?

As part of "Operation Gold," an initiative the USOPC launched in 2017, U.S. Olympians who reach the podium receive payments of $37,500 for every gold medal won, $22,500 for silver and $15,000 for bronze.

Since October 2016, legislation has ensured athletes will bring home 100% of their earnings, too. Congress that year nixed a so-called "victory tax" that had previously designated prize money as taxable earned income, though Olympians who report gross income of more than $1 million a year are still subject to the tax.

Which country gives the biggest medal bonus?

Singapore offers what could be the biggest prize for an individual gold medal: 1 million in Singaporean dollars, or roughly $750,000 USD. Silver medal winners get about $369,000 and $184,000 for bronze, CNBC reports.

Medalists from the next highest two countries, Kazakhstan and Malaysia, earn about $250,000 for gold medal. The 2020 Tokyo Olympics host country Japan gave athletes finishing at the podium $45,000 for gold, $18,000 for silver and $9,000 for bronze.

Ahead of the Tokyo Olympics, the U.S. gold medal bonus of $37,500 was ranked ninth in the world.

How much do Olympic athletes make from sponsorships?

Of course, Olympians will end up on Wheaties boxes and in television ads, too, employing their likenesses to market products or services through individual deals.

The exact values of Olympics sponsorships are often not disclosed. But for the upper echelon of athletes, the household names that dominate headlines and Olympics ads, figures stretch into the millions.

In 2013, Reuters reported that now-retired Jamaican sprinter Usain Bolt signed a roughly $10 million a year deal with Puma during the years he continued to compete. Forbes in 2016 estimated Bolt made nearly $33 million during a 12-month period.

Katie Ledecky, who won two gold medals in Tokyo, signed a $7 million contract with swimwear brand TYR in 2018 after earning a whopping four gold medals in Rio, according to ESPN's Darren Rovell. Her deal, reported to run through the 2024 Olympic Games, was one of the "most lucrative" partnerships in swimming history, TYR said in a June 2018 release.

A marketable athlete like Simone Biles earns at least $5 million a year, according to a Forbes estimate, through her many sponsorship partners, including major companies like Visa, Athleta, United Airlines, Oreo's, Uber Eats, MasterClass and Facebook.

U.S. athletes in Beijing will also have more freedom than ever before to benefit from sponsors thanks to a 2019 decision from the USOPC that loosened marketing rules. Competitors may now thank personal sponsors, appear in ads for those sponsors and receive congratulatory messages from them during the games — but without mentioning or displaying the Olympic logo — all aspects that were previously blocked.

Shaun White, one of the biggest names of the Winter Olympics, received his first board sponsorship at age 7. Following his first gold medal in Turin, snowboard-manufacturing company Burton signed him on to a 10-year contract. While the specific details weren't disclosed, White was estimated to pocket around $10 million a year in sponsorships.

That deal has since expired, leaving White without a board sponsor for the first time in 24 years. The 35 year old has taken creative licensing into his own hands, starting his own brand — titled Whitespace — and even featuring his niece, Charli, prominently on one of his boards.

Which country gives the biggest medal bonus?

Singapore offers what could be the biggest prize for an individual gold medal: 1 million in Singaporean dollars, or roughly $750,000 USD. Silver medal winners get about $369,000 and $184,000 for bronze, CNBC reports.

Medalists from the next highest two countries, Kazakhstan and Malaysia, earn about $250,000 for gold medal. The 2020 Tokyo Olympics host country Japan gave athletes finishing at the podium $45,000 for gold, $18,000 for silver and $9,000 for bronze.

Ahead of the Tokyo Olympics, the U.S. gold medal bonus of $37,500 was ranked ninth in the world.

How much do Olympic athletes make from sponsorships?

Of course, Olympians will end up on Wheaties boxes and in television ads, too, employing their likenesses to market products or services through individual deals.

The exact values of Olympics sponsorships are often not disclosed. But for the upper echelon of athletes, the household names that dominate headlines and Olympics ads, figures stretch into the millions.

In 2013, Reuters reported that now-retired Jamaican sprinter Usain Bolt signed a roughly $10 million a year deal with Puma during the years he continued to compete. Forbes in 2016 estimated Bolt made nearly $33 million during a 12-month period.

Katie Ledecky, who won two gold medals in Tokyo, signed a $7 million contract with swimwear brand TYR in 2018 after earning a whopping four gold medals in Rio, according to ESPN's Darren Rovell. Her deal, reported to run through the 2024 Olympic Games, was one of the "most lucrative" partnerships in swimming history, TYR said in a June 2018 release.

A marketable athlete like Simone Biles earns at least $5 million a year, according to a Forbes estimate, through her many sponsorship partners, including major companies like Visa, Athleta, United Airlines, Oreo's, Uber Eats, MasterClass and Facebook.

U.S. athletes in Beijing will also have more freedom than ever before to benefit from sponsors thanks to a 2019 decision from the USOPC that loosened marketing rules. Competitors may now thank personal sponsors, appear in ads for those sponsors and receive congratulatory messages from them during the games — but without mentioning or displaying the Olympic logo — all aspects that were previously blocked.

Shaun White, one of the biggest names of the Winter Olympics, received his first board sponsorship at age 7. Following his first gold medal in Turin, snowboard-manufacturing company Burton signed him on to a 10-year contract. While the specific details weren't disclosed, White was estimated to pocket around $10 million a year in sponsorships.

What's New in the 303:

Triny Willerton featured in Triathlete: How Triathletes Got the White House to Prioritize Cyclist Safety

After a dedicated campaign that included triathletes from bike-safety advocacy group It Could Be Me, federal transportation officials announced a plan to protect vulnerable road users.

Last week, National Transportation Secretary Pete Buttigieg released an ambitious National Roadway Safety Strategy to reduce—and eventually eliminate—fatalities for all road users, especially cyclists and pedestrians. With an emphasis on moving from a car-centric culture to one that prioritizes multiple modes of transportation, the plan has received much praise from people who ride bikes.

For decades the widely held view has been that crashes were due to human error, and people on bikes simply had to accept the risk of being a vulnerable road user in a time when vehicles have become larger and drivers more distracted than ever. As a result, the number of road fatalities has increased every year. More than 38,000 road users died in 2020, an increase of about 2,500 from 2019; preliminary data suggests the 2021 count is even higher.

The initiative includes a $6 billion package of grants to distribute to cities and towns to accomplish these systemic changes to their road infrastructure, including redesigning roadways and installing bike lanes and/or pedestrian paths. There will be new rules for auto manufacturers regarding emergency braking and cyclist/pedestrian detection systems. The Federal Highway Administration will also be given guidance to update speed limits to prioritize safety instead of vehicular movement. It will also create a standardized set of rules for states to follow, something Willerton is particularly enthusiastic about.

Willerton says the comprehensive National Roadway Safety Strategy is "almost verbatim" what cycling safety advocates have been asking for. "Seeing this come to life and having governmental support, it's just incredible, and it's all because we came together and shared our stories. All of these triathletes that have been hurt, families who have lost someone they loved, there's so much outrage and pain. And people have taken that and done something with it to make sure no one has to feel that way again. They've really changed things."

Upcoming Guests

Bill Garrels, host of the Mental Healthlete

Coach David Warden of 8020 Endurance to help us celebrate our 6th anniversary

T.O. and Rinny to talk about the Couples Championship

Video of the Week

THE GREATEST OF ALL TIME | Jan Frodeno 🐐

Pulled by sport and have to do it to feel good.

Purity of the decision to push harder or back off

Balance sport life with family life.

Injury almost got killed by a truck June 2018. Life could be over tomorrow. What do I want to do and how I deal with people

Just be happy the end of every day

Triathlon offers freedom, you can't cheat, you have to put in the effort and it keeps you honest

One day this will be gone - it pisses me off

Closing:

Thanks again for listening in 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!

Whether you are new to the triathlon/swimming/cycling/running or a seasoned veteran, no doubt you have made mistakes in your training and racing. Today Bill and I are putting our pride aside and sharing our top training and racing mistakes, what if anything we changed to not repeat that mistake, and hopefully we'll have a few laughs along the way.

Don't run with scissors, don't fry bacon naked and don't under any circumstances pee on the bike without being sure there's not a competitor in your draft.

Show Sponsor: VENGA CBD

Venga provides a better way to use CBD to help fight pain, train longer, race harder and recover faster. Venga has created a SYSTEM of CBD products that cover 100% of your CBD needs. Each product is specifically made to support an area of your endurance life.

• Ultra Gels and Balm are great for training recovery and fighting inflammation
• Gummies and Energy Drink are great while racing
• Sleep Gels help you get the sleep you need for that overnight recovery

All Venga CBD products are 100% THC Free and water soluble!

Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST). We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).

In Today's Show

• Feature Discussion - Our Funniest Training and Racing Mistakes and What We Learned
• Endurance News
• • Olympians Gwen Jorgensen, Laura Bennett among four triathletes to be inducted into USA Triathlon Hall of Fame
  • PTO announces Age Groupers at Collins Cup
  • PTO and USAT announce PTO US Open
• What's new in the 303
• • Wholesome Sweeteners and Why it Supports Boulder Roubaix and Cycling

Interview Sponsor: UCAN

Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel serious athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance!

Right now you can get free Electrolytes For 3 Months. This month only, when you sign up for a new UCAN subscription, we'll include a free jar of Hydrate for the next 3 months.

Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co

Feature Discussion: Funniest Training/Racing Mistakes

Rich:

1. Bike/Racing: Harvest Moon at Aurora res. Just past Bennett, CO I look around and think I'm by myself, I pee on the bike and hear a female voice "did you just pee on me?"
2. 1. Lesson Learned: Look twice, any doubt pour water over your back to mask the splash, keep cool and wash yourself at the same time
   1. Lesson Learned - Don't stop on the uphill, where the shoulder is gravel and narrow.
3. Bike/Training: Riding up Deer Creek Canyon I decided to stop on the uphill to wait for a training partner and chose a spot without a paved shoulder and slowed to a stop as I pulled onto the gravel shoulder, the gravel gave away and I rolled down the hill scraping up.
   1. Have a detailed checklist, never skip the checklist, only check things off that actually go into the tri bag, then put the bag in the car the night before the race.
4. Pre/Race: Boulder 70.3 2018 walking to the transition area the morning of the race, it occurs to me that I did not pack my goggles.
   1. Lesson learned - if you're going to cool yourself during a race, there are better ways than pouring water carelessly on your head and having it go into your shoes. Sunscreen, ice under the cap, ice down the suit, ice in the hand,
5. Run/Race: 5430 Long Course, it was my 2nd half Iron distance race. I had poured water over my head at the aid stations and water had found it's way into my shoes and they were squeaking with every step.
   1. Traffic cone at the front of the garage that I pull out when I back out of the garage
   2. Eventually removed the top rack
6. Bike/Training: Driving into the driveway with the bike on the roof; twice
   1. Spare pair of jammers in my glove box
7. Swim/Training: Driving to the pool without and forgot my swimsuit. Sometimes I don't figure it out until I'm in the locker room. Then it's a drive back to the house or skip the workout. I must have done this 3+ times

Bill:

1. Cozumel pedal came loose
2. 1. Tighten all your bolds and screws before your race

Our News is sponsored by Buddy Insurance.

Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.

Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out!

Endurance News:

PROFESSIONAL TRIATHLETES ORGANISATION ANNOUNCE PARTNERSHIP WITH USA TRIATHLON AND DALLAS SPORTS COMMISSION TO ESTABLISH THE PTO US OPEN

The Professional Triathletes Organisation (PTO) today announced the first ever stateside PTO Tour event – The PTO US Open – in partnership with USA Triathlon, the Dallas Sports Commission and the City of Irving on 17-18th September in Las Colinas-Irving, Texas.

The inaugural PTO US Open is the 3rd race of the PTO Tour which also consists of the PTO Canadian Open, the Collins Cup, the PTO Asian Open and the PTO European Open. This US stage of the PTO Tour will see the world's greatest non-drafting professional male and female triathletes competing in Irving, Texas for a prize purse of $1,000,000.

The professional men's race and women's race, are each a 100km distance which comprises a 2km swim, 80km bike leg and a 18km run. The PTO US Open will also introduce age group racing over both the 100km and 25km distance, as well as a relay option, giving amateurs the opportunity to meet and race alongside the PTO professionals in the centrally located Las Colinas-Irving district, a short distance from downtown Dallas.

PROFESSIONAL TRIATHLETES ORGANISATION ANNOUNCE AGE GROUP RACING AT THE COLLINS CUP

Second annual Collins Cup on 20th and 21st August 2022 at the extraordinary x-bionic®sphere in Šamorín, Slovakia.

This year, the Collins Cup will also introduce age group racing over the 100km distance as well as a relay option, giving amateurs the opportunity to meet and race alongside the world's best PTO professionals from Team Europe, Team US and Team Internationals. Competitors will be able to absorb all the hair-raising, heart thumping and inspirational action from the professional race on Saturday 20th August before taking to the closed-roads course on Sunday to experience it for themselves.

The Collins Cup is the 2nd race of the PTO Tour which also consists of the PTO Canadian Open and the PTO USA Open in 2022 with The PTO Asian Open and the PTO European Open being added in 2023 and will see the world's greatest non-drafting professional male and female triathletes competing in Slovakia for a prize purse of $1,500,000.

The inaugural Collins Cup, the game-changing new race format for triathlon, modeled after the Ryder Cup saw three teams of Internationals, European, and USA athletes pitted against one another in 12 race matches in some of the most dynamic racing ever seen in the sport. The new format resulted in phenomenal viewing figures moving it closer to long established properties like tennis and golf.

The professional men's race and women's race will take place on Saturday 20th August, are each a 100km distance which comprises a 2km freshwater swim in the Danube river, a 80km fast and flat bike leg and a 18km run over a variety of different terrain in the beautiful countryside surrounding the x-bionic®sphere in Šamorín.

Olympians Gwen Jorgensen, Laura Bennett among four triathletes to be inducted into USA Triathlon Hall of Fame

COLORADO SPRINGS, Colo. /ENDURANCE SPORTSWIRE/ – Olympic gold medalist Gwen Jorgensen, two-time Olympian Laura Bennett and age group multisport athletes Lesley Cens-McDowell and Robert Plant today were announced as the 11th induction class of the USA Triathlon Hall of Fame.

The USA Triathlon Hall Fame serves to recognize, honor and commemorate those individuals and groups who have demonstrated excellence in every aspect of multisport — thereby inspiring others to elevate their own performance, participation and community involvement. Founded in 2008, it has recognized the best performances and contributions in the sport's nearly 50-year history. This year's class brings the total number of inductees to 47.

"We are so excited to add these iconic athletes to the USA Triathlon Hall of Fame," said Steve Sutherland, Chair of the USA Triathlon Hall of Fame Executive Committee. "Gwen's incredible rise to becoming an Olympic gold medalist is a story for the ages, Laura twice represented the U.S. at the Olympics and has given back to the multisport community following her professional career and Lesley and Robert's age group performances throughout their long triathlon careers show us multisport is truly a lifelong sport. On top of their individual accomplishments, each of our inductees impart a love and passion for triathlon that continues to greatly influence the triathlon community."

The four inductees will be honored at a premier gala hosted by the USA Triathlon Foundation on Thursday, Aug. 4 in Milwaukee, Wisconsin, in conjunction with the 2022 Toyota USA Triathlon Age Group National Championships Aug. 6-7. The gala will be hosted at Discovery World, in the Roger & Judy Smith Family Pilot House, starting at 6:15 p.m. CT.

What's New in the 303:

Wholesome Sweeteners and Why it Supports Boulder Roubaix and Cycling

Recently the Boulder Roubaix announced its title sponsor, the Wholesome Masters Racing Team. In its 30th edition the Boulder Roubiax is a classic race in the backroads of Boulder County. It's held every other year and according to race director Chris Grealish, "having Wholesome Sweetners AND the masters club involved has taken a lot of pressure off trying to get the race paid for as well as securing knowledgeable volunteers! Our bill with the Boulder County Sheriff's Department for traffic control is north of $8,000 paid in advance. That's just one cost.

When asked what is new this year, Chris said, "we've added a lap to both the pro 1-2 and Collegiate cat A groups so they do almost 100 miles in the 5 laps". He added when asked about every other year format, "We only hold the race every other year in an attempt to preserve the fragile relationship with the 500 homeowners along the racecourse".

We then caught up with President and founder of Wholesome Sweeteners and of Wholesome Masters Racing Team, Nigel Willerton to ask as few questions about sponsoring this event and cycling in general.

Specialized - direct to consumer

USAT Gravel Triathlon Series

Will Murray mental skills coach

Upcoming Guests

Bill Garrels, host of the Mental Healthlete

Video of the Week

Battle of the Best | Announcing the PTO Tour

Closing:

Thanks again for listening in 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!

USA Triathlon CEO Rocky Harris joins us to talk about the last year's Olympic and Paralympic triathlon performances of Team USA, what his view is on the State of Triathlon in 2022 and gives us a preview of what to expect at this year's Endurance Exchange in March.

Show Sponsor: VENGA CBD

Venga provides a better way to use CBD to help fight pain, train longer, race harder and recover faster. Venga has created a SYSTEM of CBD products that cover 100% of your CBD needs. Each product is specifically made to support an area of your endurance life.

• Ultra Gels and Balm are great for training recovery and fighting inflammation
• Gummies and Energy Drink are great while racing
• Sleep Gels help you get the sleep you need for that overnight recovery

All Venga CBD products are 100% THC Free and water soluble!

Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST). We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).

In Today's Show

• Feature Interview with Rocky Harris
• Endurance News
• • Kristian Blummenfelt back in the news. Why Do They Swim-Bike-Run So Fast? Data.
• What's new in the 303
• • Mountain Swim Series Announces Events for 2022
  • Inside Tracker Update

Interview Sponsor: UCAN

Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel serious athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance!

Right now you can get free Electrolytes For 3 Months. This month only, when you sign up for a new UCAN subscription, we'll include a free jar of Hydrate for the next 3 months.

Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co

Feature Interview with Rocky Harris

Rocky Harris was named Chief Executive Officer for USA Triathlon, the U.S. Olympic and Paralympic National Governing Body for the sport, in August 2017. Rocky's tenure has focused on serving the multisport community, enhancing the value USA Triathlon provides its constituents, and developing collaborative partnerships to help grow the sport. The sport saw significant growth in 2019 after nearly a decade of declines, with significant increases in participants, members, officials, coaches, sanctioned races and certified clubs. Harris has prioritized attracting non-endemic corporate partners and philanthropic donors to the sport, and the organization has more than doubled its corporate sponsorship support and funds raised through the USA Triathlon Foundation.

He and his wife Liz are both age-group triathletes competing regularly. They are also both fun to hang out with in Kona. Let's get into our interview with Rocky Harris.

Our News is sponsored by Buddy Insurance.

Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.

Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out!

Endurance News:

Why Do They Swim-Bike-Run So Fast? Data.

The most advanced science in the triathlon world can be found in Norway, where athletes embrace the data found in heat sensors, oxygen measuring masks and their feces.

In November, under stormy, tropical skies, the reigning Olympic men's triathlon champion, Kristian Blummenfelt leapt from a pier into the Caribbean Sea. Then, 7 hours 21 minutes 12 seconds later, after swimming 2.4 miles, cycling more than 112 and running 26.2, he snapped the tape to win the Cozumel Ironman in Mexico and become the fastest ever at the Ironman distance.

Never mind that it had been his first attempt at the distance or that he had diarrhea for days beforehand. On the run, he ducked into a portable toilet twice, costing him over 90 seconds, and he still clocked a 2:35:24 marathon. He beat the triathlon record time by over six minutes.

His result shook the triathlon world to an extent that bewildered Blummenfelt, 26. "The strange thing for us was the Cozumel race got at least as much attention as the Olympics," he said, referring to his gold medal performance at the Tokyo Games.

Jan Frodeno, the three-time Ironman world champion who held the record Blummenfelt appeared to break, called his Cozumel performance "next level."

What's New in the 303:

Mountain Swim Series Announces Events for 2022

The 2022 Mountain Swim Series dates are on the books, check them out below! We will open registration before the end of January. You will get an email letting you know that registration is open! But first, a couple of quick notes:

Because we don't know what this upcoming summer will look like with COVID, we will NOT have race-day registration this year, and we will have to close registration 1-week in advance of all races. Please sign up early if you

want to swim!!

The dates for the swim series are as follows:

Chilly Chatfield – Sunday June 5, 2022

1 or 2 mile swim in water that we expect to be under 65 degrees.

Solstice Sunrise Swim – Sunday June 19, 2022

NEW COURSE ALERT!

Events includes a 500 yard kids race, a 1.2 mile or 2.4 mile swim.

Carter Lake – Saturday July 16, 2022

A 3-mile swim in beautiful Northern Colorado.

We are hoping that 2022 will be the year we return to a true crossing of the lake!

Chatfield Classic – Sunday July 31, 2022

Limited to 200 participants, sign up in while there is still space!

1 mile or 2 mile swim.

The Castle 2.5K/5K/10K – Saturday August 27, 2022

This is the highest altitude organized marathon swim event in the country! We will have the camping option again on Friday night – which you'll find through the swim registration site. Camping is $40 for a 4 person site and will decrease your morning day of drive!

Registration information and updates for the year can be found at https://mountainswimseries.com/

WERE YOU AFFECTED BY THE MARSHALL FIRE?

The Mountain Swim Series is donating gear to those affected by the Marshall Fire. Here is a community resource list to ask for the gear you need.

Please reach out to us via email at mountainswimseries.com if you lost your home in the fire and we will support your racing for the summer!

VOLUNTEERS!

We always need volunteers! If a significant other, friend, child (16 and over) is coming with you, we would love them to volunteer with us! If you are trying to decide to do one of the swims or new to open water swimming, volunteering is also a great opportunity! We couldn't do this without our volunteers! In 2020, we will be continuing the tradition of giving our volunteers a free race entry after a volunteer shift!

To volunteer, sign up here:

https://mountainswimseries.com/volunteer-signup

Inside Tracker Update

Last week I shared some of the highlights of my DNA Reports. I did get my blood lab work back and have my combined DNA + Blood Bio Markers Report and have some highlights. It gave me my InnerAge of 45.9 years and areas where I'm at risk, including vitamin D deficiency, vitamin B12 deficiency, liver function, low sodium, muscle health, testosterone and cortisol.

TriDot Preseason Project

The Preseason Project is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot's Optimized Training delivers over training alternatives.

You qualify for the FREE training if you meet the following criteria:

Planning an Olympic, Half, or Full triathlon for 2022 season

Train using a device with GPS and/or power

Have not used TriDot in the last 6 months

Not a professional triathlete

Enthusiastic and motivated to get a jump start on your season!

Qualified participants get 2 free months of optimized triathlon training. Learn More.

TriDot Coach Rich Referral -

https://app.tridot.com/onboard/sign-up/richsoares

Upcoming Guests

Understanding your hydration needs in racing can make the difference between a good race.

Closing:

Thanks again for listening in 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!