Our interview today is with Matt Chrabot, pro triathlete who we've been seeing on the podium all season and we're excited to catch up with him before he heads out to Chattanooga for the 70.3 World Championship.

Welcome to Episode #88 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock.  We are glad you are joining us from where ever you enjoy your endurance sport.

Coaching discussion topic - tapering and cramps

From "But there is something about those last couple of weeks before the marathon, when you are cutting back your mileage, getting more rest, and preparing for the big race, when everything, and I do mean everything, seems to bother you more."  Call them taper tantrums--the phantom pains, panic attacks, and much more--that plague most marathoners during the three-week period of decreased training just before the race. "Runners develop not only a physical but also a psychological dependency on running," says Troy Smurawa, M.D., a 2:46 marathoner and physician at Akron Children's Hospital Sports Medicine Center. "So when runners take time off, they go through withdrawal." Hence, the weird constellation of mental and physical symptoms that crop up during the taper.

From   Roughly half the athletes I work with begin to notice little aches and pains they never noticed before the taper period. The pains show up for no apparent reason. In fact, these pains were nonexistent during the high-volume training phase, making it tempting to resume longer training hours. If aches and pains emerge, resist the urge to increase training volume.

From Tapering: In the three days prior to the race, the crampers trained 1.1 hours on average, while the non-crampers trained 0.6 hours on average. This despite the fact that the non-crampers actually did marginally more training overall in the final week (31.8 km versus 26.5 km).

 Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

BioTropicLabs

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I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness, focus, and aid in recovery. It contains the highest levels of chlorophyll and supports delivering a greater amount of oxygen-rich red blood cells to muscles throughout the body.

Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order.

Let's talk briefly about upcoming interviews.

• 303 interviews
• • Lance Panagutti,
  • Luis Benitez, Ken Gart,
  • Ben Hoffman
• MHE
• • Tim Hola
  • Sara McLarty
  • Kane Russell of Halo Neuroscience coming back

Please support the brands that support the show and our listeners.

• BioTropicLabs.com - Use code MILEHIGH20 to get 20% off your order
• Total Immersion -Use code MHETI10 to get 10% off items in your cart
• • Effortless endurance for 49.99
  • Freestyle mastery for 59.99.
• Use code MHE30 to get 30% off your full price items at Rudy Project.
• Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
• Give TrainingPeaks Premium account a try.  Use MHE 30

Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.

That's it for the show.  Good luck to all of the athletes racing this weekend here in Colorado or wherever you race!  Stay tuned, stay informed, and enjoy the endurance journey!

Our interview today is with Craig Dinkel. Craig is a sprint freestyle and fly swimmer, who trained and competed for years on a world-class level.  He is a 2 time qualifier for Olympic Trials, earned 23 All-Americans,  and set 4 NCAA records while at Cal State.  Craig talks about what it takes to train and compete at that level and a product that I'm excited to take a closer look at a safe way to get a biological edge with BioTropicLabs.

Before we get into the interview, let's catch up with Bill and Khem.

Discussion topics:

• Interview with Ken Gart and Luis Benitez
• Back To Basics Cyclocross follow up discussion - https://www.coloradocycling.org/sites/default/files/Site_Files/Race_Flyers/2017/B2B%20flyer%202017%20.pdf
• Boulder Sunset and the 10 minute handicap Bill is going to give Rich & Athlinks Score
• Khem and Major League Triathlon.  Read more at https://majorleaguetri.com/
• Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

Health IQ offers low cost life insurance for the those living a health conscious lifestyle.  The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc.  Get a quote now at HealthIQ.com/endurance or go the MHE Sponsor page and click the link to Health IQ and it will take you to Health IQ.

Please support the brands that support the show and our listeners.

• BioTropicLabs.com - Use code MILEHIGH20 to get 20% off your order
• Total Immersion -Use code MHETI10 to get 10% off items in your cart
• • Effortless endurance for 49.99
  • Freestyle mastery for 59.99.
• Use code MHE30 to get 30% off your full price items at Rudy Project.
• Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
• Give TrainingPeaks Premium account a try.  Use MHE 30

Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.

That's it for the show.  Good luck to all of the athletes racing this weekend here in Colorado or wherever you race!  Stay tuned, stay informed, and enjoy the endurance journey!

Our interview today is with Todd Plymale-Mallory on the topic of preventing injury, taking care of your body and how to use a variety of treatments to keep you performing at your best.  If you are a coach, you will learn how to leverage a resource like Todd to help you athletes stay healthy and time key workouts just right.  We'll kick off the conversation with my brother Roger who is joining us to give us a practical example of a hamstring muscle strain and the treatments he received in Japan.

Before we get into the interview, let's catch up with Bill and Khem.

Discussion topics:

• Bill's CA Vacation
• Colorado Classic Coverage
• How our training and racing is going this season
• Hamstring injury recovery
• Discussion on sighting - http://www.triathlete.com/2015/12/training/9-secrets-to-proper-open-water-sighting_46124

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

Health IQ offers low cost life insurance for the those living a health conscious lifestyle.  The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc.  Get a quote now at HealthIQ.com/endurance or go the MHE Sponsor page and click the link to Health IQ and it will take you to Health IQ.

Let's get into the interview with Todd Plymale-Mallory.

Let's talk briefly about upcoming interviews.

• 303 interviews Lance Panagutti, Luis Benitez, Ken Gart, Ben Hoffman
• Craig Dinkel of bio tropic labs
• Matt Chrabot
• Hootie of LIfetime

Please support the brands that support the show and our listeners.

• Total Immersion -Use code MHETI10 to get 10% off items in your cart
• • Effortless endurance for 49.99
  • Freestyle mastery for 59.99.
• Use code MHE30 to get 30% off your full price items at Rudy Project.
• Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
• Give TrainingPeaks Premium account a try.  Use MHE 30

Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.

That's it for the show.  Good luck to all of the athletes racing this weekend here in Colorado or wherever you race!  Stay tuned, stay informed, and enjoy the endurance journey!

Our interview today is with Bek Keat.  Bek's is the 4th fastest female Ironman in history (8 hr 39 min), has had 2 top 6 Kona finishes, and now coaches with Siri Lindley at Sirius Athlete coaching.  We not only get some incredible coaching tips from Siri, but we also get into a talk that is sure to make you laugh and cry (and maybe cry laughing). 

Our topics today include:

• Recap of Boulder 70.3 performances
• Colorado Classic and Velorama
• Overload progression - how to make sure you are not spinning your wheels with training
• The press release on the new CEO of USAT, Rocky Harris
• And the formal announcement of a limited number of open athlete coaching slots and an interview with MHE coached athlete Brady Nelson

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

iscussion Topics:

Boulder 70.3

• 303 Team performances
• Pro Coverage
• Brady's performance

Boulder Camera article on business impacts of Boulder 70.3

Colorado Classic underway - https://www.veloramacolorado.com/colorado-classic/

Ryan Muncy photo only

Todd Plymale-Mallory - photos, social media & stories

Khem Suthiwan - photos, video, social media & stories (also attending Velorama VIP experience)

Rich Soares - photos, 303Radio podcast, Facebook Live (also attending Velorama VIP experience)

• Stages - https://www.veloramacolorado.com/colorado-classic/routes/
• Teams - https://www.veloramacolorado.com/colorado-classic/cyclists/?1_route=/client-embeds/colorado-classic-denver-2017-race/1/1/__/
• Coverage team

USAT National Championship in Omaha

Press Release on CEO of USAT, Rocky Harris

Overload progression and how to make sure you aren't spinning your wheels

• Overloading - Progressive overload should be a fundamental characteristic of resistance training programs directed at the development of neuromuscular capabilities and athletic performance.
• The body and it’s tissues only adapt when it is he body and it’s tissues only adapt when it is exposed to stresses beyond it’s normal homeostatic range - Dr. Carwyn Sharp (#81)
• Overload refers to providing a greater stimulus or intensity in a resistance training program than an athlete is accustom.
• Progression refers to systemic planning and change. The intensity of a resistance training program must become progressively greater in order for an athlete to continue to improve.

Formal announcement of 3 open athlete coaching slots

• Information at https://www.milehighendurancepodcast.com/coaching.html
• Brady Nelson reverse interview

Health IQ offers low cost life insurance for the those living a health conscious lifestyle.  The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc.  Get a quote now at HealthIQ.com/endurance or go the MHE Sponsor page and click the link to Health IQ

Let's talk briefly about upcoming interviews.

• Todd Plymale-Mallory to discuss benefits of regular therapy for recovery. There are so many different modalities, would be great to discuss the differences between the tissue/sports massage, chiropractic, dry needling, acupuncture, etc.
• Scott Hutmacher (aka Hootie) is going to join us and talk about the invite to give an update on Life Time Tri Event Series, 2018 Initiatives, and the NYC Championship.  We'll also discuss Life Time Tri’s “Triathlon Made Better” vision.
• Matt Chrabot - athletic background, ITU career, current season, training, advice to competitive age-groupersBoulder 70.3 interviews

Please support the brands that support the show and our listeners.

• Total Immersion -Use code MHETI10 to get 10% off items in your cart
• • Effortless endurance for 49.99
  • Freestyle mastery for 59.99.
• Use code MHE30 to get 30% off your full price items at Rudy Project.
• Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
• Give TrainingPeaks Premium account a try.  Use MHE 30

Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.

That's it for the show.  Good luck to all of the athletes racing this weekend here in Colorado or wherever you race!  Stay tuned, stay informed, and enjoy the endurance journey!

Our interview today is with coach Will Murray, a mental skills coach with D3 Multisport.  He's been a guest on the show in the past and he joins us today to talk us through 3 articles that he's recently written on published on the USAT website. 

Increase your open water comfort level

But what if? Overcoming fear of triathlon

How not to be embarrassed at your first triathlon

In our discussion today we'll also discuss:

• Feedback from last week's show
• Discussion on sighting - http://www.triathlete.com/2015/12/training/9-secrets-to-proper-open-water-sighting_46124

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

Health IQ offers low cost life insurance for the those living a health conscious lifestyle.  The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc.  Get a quote now at HealthIQ.com/endurance or go the MHE Sponsor page and click the link to Health IQ and it will take you to the right place.

I mentioned last week that I went to healthIQ.com/endurance and took the 30 seconds to fill out the contact form and got a call about an hour later.  I spoke to an insurance agent names James Byrd III who did an interview and gave me a quote.  He is going to save my more than 30% which is going to translate to more than $200 in savings.  That's change that I can use for a race, shoes, a new tri bag from Rudy Project. 

 Let's talk briefly about upcoming interviews.

• Rebekah Keat
• Hootie
• Boulder 70.3 interviews
• We have a couple of other really cool guests lined up that Bill is going to announce when he comes back next week

 Please support the brands that support the show and our listeners.

• Total Immersion -Use code MHETI10 to get 10% off items in your cart
• • Effortless endurance for 49.99
  • Freestyle mastery for 59.99.
• Use code MHE30 to get 30% off your full price items at Rudy Project.
• Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
• Give TrainingPeaks Premium account a try.  Use MHE 30

Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.

That's it for the show.  Good luck to all of the athletes racing this weekend here in Colorado or wherever you race!  Stay tuned, stay informed, and enjoy the endurance journey!

Our interview today is with Barry Siff, President of the Board of USAT.  Barry joins us to talk about USAT strategy, the Boulder Peak triathlon from Without Limits and get Barry's perspective on Lifetime Tri's announcement not to sanction with USAT. 

In our discussion today we'll also to a race summary of Tri Boulder, more on race flat prep, CBD and Triathlon, and more. Before we get into that interview with Barry let's catch up with Khem and Bill. 

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

Thanks to last week's guest Ken Axford. Ken talked about running posture and running drills, plus we also spent some time talking about transitions skills and process.

Transitions - Keep it simple, order of execution, wetsuit prep

Running form - head position, pebbles and pennies, preloading foot strike

Tri Boulder Summary

• Interviews with Cedric Keppler and Michelle Lund of BBSC Endurance Sports
• Race flat prep
• transitions

Health IQ offers low cost life insurance for the those living a health conscious lifestyle.  The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc.  Get a quote now at HealthIQ.com/endurance or go the MHE Sponsor page and click the link to Health IQ and it will take you to the right place.

Let's get into the interview with Barry Siff.

Bill or Khem, what did you think of the interview? (pick from topics - Boulder Peak, Lifetime Tri announcement, USAT Strategy; youth/HS; NCAA; growing short course))

Discussion 

 Let's talk briefly about upcoming interviews.

• Barry Siff
• Will Murray
• Rebekah Keat

Please support the brands that support the show and our listeners.

• Total Immersion -Use code MHETI10 to get 10% off items in your cart
• • Effortless endurance for 49.99
  • Freestyle mastery for 59.99.
• Use code MHE30 to get 30% off your full price items at Rudy Project.
• Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
• Give TrainingPeaks Premium account a try.  Use MHE 30

Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.

That's it for the show.  Good luck to all of the athletes racing this weekend here in Colorado or wherever you race!  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome to Episode #83 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  I'm your host Rich Soares. My loyal co hosts Khem Suthiwan and Bill Plock recorded today's show with me on Friday.  I made a mistake in saving the file and lost the recording.  I'm so sorry Khem and Bill. Please forgive me!

Our interview today is Ken Axford.  USAT Level II Coach Ken Axford comes back to re-cap transitions skills and process. Plus we'll talk about running posture and drills (yes drills) that improve your form.  We will also talk about USAT National Tri Week, the Bob Cook Classic and more.  Before we get into that interview with Ken, we get to catch up with Khem and Bill. 

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

• Thanks to last week's guest Terry Laughlin for joining us to talk about the importance of bi-lateral breathing, a convincing explanation of why it is possible and the opportunity to take your swim stroke to a new level.  If you missed it, go back to episode #82 and give it a listen.
• USAT National Tri Week

The emphasis of the week is on celebration, education and participation in the multisport lifestyle. Each day is centered around a different theme, starting with a spotlight on each discipline of triathlon:

Monday, July 17: Swim Day

Tuesday, July 18: Bike Day

Wednesday, July 19: Run Day

Thursday, July 20: Recovery Day

Friday, July 21: Member Appreciation Day

Saturday, July 22, and Sunday, July 23: Race Weekend

The complete schedule—including ideas for how to participate from just a few minutes to a full day—are available at usatriathlon.org/triweek. #TriWeek is largely a social media-based initiative, as aspiring triathletes, age-groupers and elites are all encouraged to share their multisport experiences online. Prize packs will be awarded each day to randomly selected participants who share questions, advice or inspiring stories on social media using the hashtag #TriWeek.

In addition, triathletes can submit stories of how they got started in the sport by using #WhyDoYouTri and #TriWeek on social media or by emailing [email protected]. On Member Appreciation Day, USA Triathlon Staff will select one of the #WhyDoYouTri participants to receive a USA Triathlon Lifetime Membership.

The week culminates with Race Weekend on Saturday and Sunday, in which first-timers and experienced triathletes alike are encouraged to complete a race, register for their next event, or simply volunteer to staff an on-course aid station. The fourth weekend of July typically boasts one of the highest participation rates in multisport events across the country, with more than 160 USA Triathlon-sanctioned races taking place this year, including 55 youth races. Click here to find a race near you this weekend.

• Speaking of Tri Week Race Weekend, I’m racing and covering Tri Boulder Sunday
• Bob Cook and the 303Cycling story
• 303 Triathlon interview with Sarah Hartman

Health IQ offers low cost life insurance for the those living a health conscious lifestyle.  The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc.  Get a quote now at HealthIQ.com/milehighendurance, or go the MHE Sponsor page and click the link to Health IQ and it will take you to the right place.

Let's get into the interview with Ken Axford.

It's so interesting that you can continue to get insights into running form.  What I find so exciting is that by talking to Ken, I truly did get a better understanding of preloading, knee drive and the importance of the shoulders and arms. 

I spoke of my use of high knees.  I think it comes from my mental model of chi running which takes a completely different perspective when it comes to ground contact.

• Chi Running and ground contact
• Transitions and transition clinic

 Let's talk briefly about upcoming interviews.

• Barry Siff
• Will Murray

 Please support the brands that support the show and our listeners.

• I know some of you have used the Total Immersion discount code and have taken advantage of the Total Immersions self-coaching programs.  If you have not, let me tell you about what you get:
• • Effortless endurance for 49.99
  • Freestyle mastery for 59.99
  • Use code MHETI10 to get 10% off items in your cart.
• I haven't mentioned how my Rudy helmet and glasses are performing.  The helmet is extremely light weight and comfortable.
• • The mesh lining makes it very comfortable
  • Glass garage to keep your very nice Rudy Project glasses secure
  • • Useful when I'm climbing and working up a swea
    • Great for transition area
  • Use code MHE30 to get 30% off your full price items at Rudy Project.
• Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
• Give TrainingPeaks Premium account a try.  It gives you a lot more tools  to help you plan, track and analyze your workouts and execute your ATP MHE 30

Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.

That's it for the show.  Good luck to all of the athletes racing this weekend here in Colorado or wherever you race!  Stay tuned, stay informed, and enjoy the endurance journey!

Our interview today is Terry Laughlin of Total Immersion.  We are going to talk to Terry about the importance of bi-lateral breathing, a convincing explanation of why it is possible and the opportunity to take your swim stroke to a new level. 

We're going to talk a little about the 5430 Boulder Peak Triathlon, a little more cycling climbing and a bookmark-worthy website, Khem's article on Tour De Ladies and more.

Thanks to last week's guests, Dr. Carwyn Sharp, Chief Science Officer at the National Strength and Conditioning Association (NSCA) who joined us to talk about energy zones and the science behind it.  If you missed it, go back to episode 81 and give it a listen.

303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon to see all of last weekend's great coverage of Ironman Boulder.

Health IQ offers low cost life insurance for the those living a health conscious lifestyle.  The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc.  Get a quote now at HealthIQ.com/milehighendurance, or go the MHE Sponsor page and click the link to Health IQ and it will take you to the right place.

Let's get into the interview with Terry Laughlin of Total Immersion.  We are going to talk to Terry about the importance of bi-lateral breathing, a convincing explanation of why it is possible and the opportunity to take your swim stroke to a new level.

Let's talk briefly about upcoming interviews.

• Khem and I are interviewing Sarah Hartman from Ironman Foundation
• Ken Axford is coming back next week to do a quick recap on transition skills and speed.  We'll get into a good discussion about running form and bike handling skills
• Ben Hoffman
• We are going to ask Siri or Rebekah Keat for coaching interview
• Inigo San Milan popped up on the radar screen and said we can reach out late July when he is back in the country

Please support the brands that support the show and our listeners.

• Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
• Total Immersions self-coaching programs are a great tool to help you swim fast and easier.  They have helped me overcome heavy-leg issues and achieve balance in the water.  It's also making a huge difference in OWS as you will hear in the interview with Terry Laughlin coming up.  It's making a huge difference and recommend you check it out.  Use code MHETI10 to get 10% off items in your cart.
• Don’t forget Rudy Project for great products to protect your head and eyes.  Fast helmets and well-designed eyewear.  Use code MHE30 to get 30% off your full price items at Rudy Project.
• Give TrainingPeaks Premium account a try.  It gives you a lot more tools  to help you plan, track and analyze your workouts and execute your ATP MHE 30

Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.

That's it for the show.  Good luck to all of the athletes racing this weekend here in Colorado or wherever you race!  Stay tuned, stay informed, and enjoy the endurance journey!

Dr. Carwyn Sharp, Chief Science Officer at the National Strength and Conditioning Association (NSCA) is joining us to talk about energy zones and the science behind it.  Dr. Sharp presented at this topic at the USAT Level 1 Coaches Clinic and I wanted to share his expertise and knowledge with the MHE team.  You are going to be a lot smarter about energy zones, why consistency is king, and what it takes to maximize your fitness and strength potential. 

We're going to get into high altitude rides and how to pace yourself, the plans for the 5430 Boulder Peak put on by Without Limits Productions, Kona Prep and more.  Let's get into the weekly updates with our friends from 303Triathlon. 

Thanks to last week's guests, USAT COO Tim Yount, Youth Program Manager Meg Weagley, and High School/Collegiate-Club, & Women's NCAA Coordinator Jessica Welk to talk about the present and future of our sport. 

303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon to see all of last weekend's great coverage of Ironman boulder.

Health IQ offers low cost life insurance for the those living a health conscious lifestyle.  The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc.  Did you know that triathletes have a 40% lower risk of all-cause mortality and 27% lower risk of cardiovascular mortality.  Well the good folks at Health IQ do.  Get a quote now at HealthIQ.com/milehighendurance, or go the MHE Sponsor page and click the link to Health IQ and it will take you to the right place.

Let's get into the interview with Dr. Carwyn Sharp and hear what he has to say about your energy zones.  Now most athletes that are listening to this show is familiar to well-versed on training zones.  Are you really well versed in your training zones?  Have you ever been curious about what is happening at a biological level inside your body and how it relates to the training zones.  Are your training zones right?  If you have a coach - excellent.  If they are a USAT certified coach they have been through this training and they know what they are talking about. 

If however, you are in the range of using training zones that are vaguely defined or not defined at all, you really want to stop what you are doing and just settle in for a good bit of learning.  Grab something to take notes if you like.

And we're back.  We are recording today's show just before the interview, so we don't have a retrospective per se, but we know you are way smarter about the topic than you were an hour ago.  Whether you are hard core or a casual athlete, this is important information.  You now have the knowledge to understand the importance of these different energy systems and how the body's performance is sourced. 

 Let's talk briefly about upcoming interviews.

• We've talked about the benefits of using a tempo trainer on finding your most efficient Stroke Rate and Strokes Per Length.  I've invited Terry Laughlin back on the show to talk about how to use the Tempo Trainer to keep your line in OWS. 
• Khem and I are interviewing Sarah Hartman from Ironman Foundation
• We are going to ask Siri to come on the show and do a full-on coaching interview
• Inigo San Milan popped up on the radar screen and said we can reach out late July when he is back in the country
• As I mentioned in the race report, Transition expert Ken Axford is coming back to do a quick recap on transition skills and speed.  We'll get into a good discussion about running form and bike handling skills

Please support the brands that support the show and our listeners.

• Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
• Total Immersions self-coaching programs are a great tool to help you swim fast and easier.  They have helped me overcome heavy-leg issues and achieve balance in the water.  It's also making a huge difference in OWS as you will hear in the interview with Terry Laughlin coming up.  It's making a huge difference and recommend you check it out.  Use code MHETI10 to get 10% off items in your cart.
• Don’t forget Rudy Project for great products to protect your head and eyes.  Fast helmets and well-designed eyewear.  Use code MHE30 to get 30% off your full price items at Rudy Project.
• Give TrainingPeaks Premium account a try.  It gives you a lot more tools  to help you plan, track and analyze your workouts and execute your ATP MHE 30

Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.

That's it for the show.  Good luck to all of the athletes racing this weekend here in Colorado or wherever you race!  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome to Episode #80 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we're glad you are joining us for another week of endurance. 

 It's been races galore around here and we are gearing up for another busy week of endurance.  We'll talk about last weekend's races and catch up with Bill Plock and Khem Suthiwan and then get into this week's interview with Tim Yount of USA Triathlon.  We'll be talking to Tim and some of his colleagues at USAT about one of the key components of their strategy and that is growing youth through collegiate triathlon participation.  If you are a younger listener, you may get some tips on opportunities for your athletic career.  If you are a listener with kids that are interested in triathlon, you will find this informative for what resources are out there for your sons and daughters.

Before we get into the interviews let's catch up with Bill Plock and Khem Suthiwan of 303 Triathlon.

303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon to see all of last weekend's great coverage of Ironman boulder.

We are going to start with Khem this week.  Can I start you of with an email you sent Bill and I as a follow up to our conversation in last weekend's show?  We were talking about respiration at altitude.  Here's the email we get from Khem later in the week.

Health IQ offers low cost life insurance for the those living a health conscious lifestyle.  The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc.  Did you know that triathletes have a 40% lower risk of all-cause mortality and 27% lower risk of cardiovascular mortality.  Well the good folks at Health IQ do.  Get a quote now at HealthIQ.com/milehighendurance, or go the MHE Sponsor page and click the link to Health IQ and it will take you to the right place.

Let's get into the interview with USAT COO Tim Yount and team and then we'll be back.

And we're back.  There's a lot more to the youth through collegiate USAT programs than I ever knew and it's particularly interesting coming from the perspective of a dad with a freshman in high school and at college.  Thanks Tim, Meg, Jessica and Caryn for your time and information today.

Let's talk briefly about upcoming interviews.

• As I mentioned at the beginning of the show, I'm seeing some benefits of the tempo trainer at work in OWS.  We've talked about the benefits of using a tempo trainer on finding your most efficient Stroke Rate and Strokes Per Length.  I've invited Terry Laughlin back on the show to talk about how to use the Tempo Trainer to keep your line in OWS. 
• Dr. Carwyn Sharp, Chief Science Officer at the National Strength and Conditioning Association (NSCA) is joining us to talk about energy zones and the science behind it.  Khem, we really need to have you on that interview as well - #geekout
• We'll be talking to Siri Lindley on 303 Radio next week about the Boulder Peak race and Believe Ranch
• Khem and I are interviewing Sarah Hartman from Ironman Foundation
• As I mentioned in the race report, Transition expert Ken Axford is coming back to do a quick recap on transition skills and speed.  We'll get into a good discussion about running form and bike handling skills

Please support the brands that support the show and our listeners.

• Tour de France US Pro Andrew Tolansky seeing results from Halo Neuroscience https://goo.gl/QEyL8k.  Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
• Total Immersions self-coaching programs are a great tool to help you swim fast and easier.  They have helped me overcome heavy-leg issues and achieve balance in the water.  It's also making a huge difference in OWS as you will hear in the interview with Terry Laughlin coming up.  It's making a huge difference and recommend you check it out.  Use code MHETI10 to get 10% off items in your cart.
• Don’t forget Rudy Project for great products to protect your head and eyes.  Fast helmets and well-designed eyewear.  Use code MHE30 to get 30% off your full price items at Rudy Project.
• Give TrainingPeaks Premium account a try.  It gives you a lot more tools  to help you plan, track and analyze your workouts and execute your ATP

Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.

That's it for the show.  Good luck to all of the athletes racing this weekend here in Colorado or wherever you race!  Stay tuned, stay informed, and enjoy the endurance journey!