Mile High Endurance Podcast

This week we have world record owner Mike Tiernery. He rode up Mauna Kea in eleven hours, forty-four miles, nearly 14,000 vertical feet on one 29-inch wheel. That's right, a unicycle!

Mike Tiernery has been riding unicycles in epic rides in Colorado and elsewhere. 100 mile Copper Triangle (4 passes), the 48-mile Iron Horse Classic (Durango to Silverton over Coal Bank and Molas passes), or the world record Mauna Kea 14K, Mike does it all on a unicycle.

Show Sponsor: VENGA

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Here's the deal:

40% off Ultra Gels (up to 2 bottles) Thursday through Sunday using promo code SUN40.

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 - Mike Tiernery
• Endurance News - Olympics - Triathlon Team, Why 3 women and 2 men, Katy Ledecky
• What New in the 303 - Rattler Racing in WinterPark and Ragnar Report from last week
• Video of the Week - Mike Teirnery World Record

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!

You put in the training, so don't let nutrition limit your 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

Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co,

Interview with Mike Tiernery

Years ago, I saw some guy riding a unicycle coming down Lookout Mountain as I was riding up with some friends. I remember saying out loud "do you guys see what I see"?

Mike Tiernery has been riding unicycles in epic rides in Colorado and elsewhere. 100 mile Copper Triangle (4 passes), the 48-mile Iron Horse Classic (Durango to Silverton over Coal Bank and Molas passes), or the world record Mauna Kea 14K, Mike does it all on a unicycle.

Tierney loves to train by climbing Independence Pass in the spring, when the road had been plowed but is still closed to vehicular traffic. He says he has a passion for climbing hills on his uni, and he likes the simplicity and the "Zen state" it puts him in.

FIETS – What's FIETS? | George's Epic Adventures (epictrain.me)

Aspen man sets world record climbing Hawaiian volcano on unicycle – The Denver Post

The iron hoss - Durango Telegraph

Unicyclist climbing to new heights – The Denver Post

Aspen unicyclist tackles tough terrain | VailDaily.com

a5E3A5745--Unicyclist Mike Tierney making it to the summit… | Flickr

Mike Tierney World Record Unicycle Climb

Our News is sponsored by Buddy Insurance.

It's big time training and racing season. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage. 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:

USA TRIATHLON ANNOUNCES 2020 U.S. OLYMPIC TRIATHLON TEAM

USA Triathlon today announced its 2020 U.S. Olympic Triathlon Team, comprised of the five athletes who will represent the United States in triathlon competition at this summer's Olympic Games Tokyo 2020. Kevin McDowell (Geneva, Ill.) and Katie Zaferes (Cary, N.C.) were newly announced to the roster, joining Summer Rappaport (Thornton, Colo.), Taylor Knibb (Washington, D.C.) and Morgan Pearson (Boulder, Colo.), who were already qualified.

The five members of the Tokyo-bound team have a wealth of experience and success on the international race circuit, with a combined 32 World Triathlon Championship Series medals, 30 World Triathlon Cup medals and 12 World Triathlon Mixed Relay Series medals between them.

The road to Tokyo 2020

For the first time in history, our triathletes will compete across three medal events at the Tokyo 2020 Olympic Games. The long journey to be among those chosen to compete for Olympic glory begins in Japan this weekend, at the 2018 ITU World Triathlon Yokohama. In just over two years' time, 55 men and 55 women be going for Olympic gold in the individual events and then again in country-based teams of four in the Mixed Relay. The qualification period starts on 11 May 2018, and will finish the very same day in 2020.

"Tokyo is going to be an extremely important event not only for the International Triathlon Union, but also for the history of our sport and for the athletes competing there", said ITU President and IOC member, Marisol Casado. "The Olympic Games is the pinnacle of the sport, and to give our athletes the opportunity to earn two medals in the same Games is something of which we should all be very proud. With male and female athletes competing together as a team we will show the world just how committed triathlon is to gender equality, and how our athletes can shine and perform under any circumstances, both individually and as a team", she said.

"For this Qualification period, the key for the National Federations will be to find the balance in the focus of the individual and mixed relay participation in the next two years. It will require a real team effort from all the Federations", explained Gergely Markus, ITU Sports Director.

There will be various ways to qualify for Tokyo 2020 Olympic Games and earn one of the 55 spots available. As a new addition to the previous qualification criteria, there will be Mixed Relay events counting towards the qualification.

The top seven countries on the Mixed Relay Olympic Qualification Ranking as of March 31, 2020, will secure two men's and two women's quota places each.

Three further countries will be awarded two men's and two women's places at a qualification event for the top 18-ranked countries (not including those already qualified) to be held between 1 April and 11 May, 2020. Our Olympic Games hosts Japan are already guaranteed their four places in the Mixed Relay.

Via these three methods, 22 places will have been secured, with a further 26 places then available through the Individual Olympic Qualification Ranking.

For those countries with 2-2 places already secured by any of the previous qualification pathways, the top 2 athletes in both genders will not be considered in this ranking.

Countries with three or more athletes among the top 30 of this ranking will be able to secure a third quota place, otherwise there will be a maximum two per country.

The overall Olympic eligibility criteria for any athlete will be finishing in the top 140 of the Individual Olympic Qualification Ranking.

The "new flag" rule will be applied again for the qualification for Tokyo 2020. The countries that will be eligible for those places will be the ones which athletes' are at the best ranking position from the continent on the ITU World Ranking from those countries which didn't secure any place by any means of the above.

Last but not least, a maximum of two invitations will be awarded to countries entitled to receive such places and with eligible athletes according to the IOC criteria and who are represented in the top 180 of the ITU World Ranking.

It is important to remember that quota places will be earned by the countries, not the individuals. It remains the decision of each National Olympic Committee which athletes are chosen to take them.

Athletes will not have to compete in the individual events of the Tokyo 2020 Olympic Games to be part of the team of the Mixed Relay event, but their country's quota would not be increased in such cases.

U.S. Olympic Trials: Katie Ledecky wins 200, 1500 meter freestyle titles

Katie Ledecky secured two Olympic bids on Wednesday at the U.S. Olympic Trials in Omaha, Neb., winning the 200-meter freestyle and cruising in the 1,500-meter freestyle to qualify in those events for for the 2020 Tokyo Olympics.

A little more than an hour after winning the 200 freestyle in 1:55.11, Ledecky — the world record holder in the 1,500 — swam the fastest 1,500-meter time in the world this year (15:40.50) for victory. Erica Sullivan was second at 15:51.18.

Ledecky has the top 10 fastest times in history in the women's 1,500 freestyle. She previously won the 400-meter freestyle final on Monday. Ledecky has won six medals at the Olympics (five gold, one silver), including five at the 2016 games.

What's New in the 303:

Check Out Upcoming 3 Day MTB Stage Race in Winter Park–Qualifier for Nationals

Rattler Racing has been around awhile just coming off a successful new gravel race in Eastern Colorado, the Mad Gravel. Now their focus will turn to a three day mountain bike stage race in Winter Park June 17-19–and you will not be racing on Fathers Day if you need to keep that open for family time.

Looking over the event information and having talked with Race Director Dave Muscianisi, you know the goal is to have a lot of fun, be challenged and have a lot of fun–oh wait did I say that already? Here are a few rules that foreshadow the vibe for a well organized event on some beautiful trails and roads in Grand County.

Rule 1: You will smile no matter the pain.

Rule 6: Be nice to the land, it never did anything to you.

Rule 8: If you don't thank a volunteer, you will be publicly shamed.

Confessions of a Ragnar Newbie

Shout out to Emma Pearson of Athletic Brewing Company for the free 6 pack of Run Wild IPA, All Out Stout and Rainbow Wall IPA (their pride month beer).

Just hit the highlights

• Amber Hardesty and marketing director Dave Deboer
• Aaron, Rich, Josh, Jake, Patrick, Chris, Matt, Matt
• 13 overall and 3 in Male Open

Bill & Rich's Excellent [Endurance] Adventure

• Bill
• Rich

Riding Squaw Pass on Saturday, Fathers Day baby back smoked ribs Sunday

Video of the Week:

Mike Tierney World Record Unicycle Climb

Upcoming Interviews

• People For Bikes

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!

A few weeks back we had Taylor Knibb on the show after her gold performance at Yokohama. She gave a lot of credit to the coaching of Ian O'Brien. This week we have Coach Ian O'Brien of Origin Performance joining us to talk about his work with Taylor and his squad of Olympic team and hopefuls.

Show Sponsor: VENGA

Venga CBD knows how important sleep is for athletes so they created Venga Super Sleep. It has Melatonin, CBD AND an all-new cannabinoid CBN that's been shown to promote sleep. You get all three in Venga Super Sleep and it's available now. I think they sold out in the first couple of days but are sure to have more soon.

Oh, and get this - no sleep aid hangover. You'll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body's systems to promote a great night's sleep. As with all of Venga CBD's products, Super Sleep is 100% THC-free and non-habit forming.

You can check it out at Vengacbd.com/sleep and they have a great bundle offer running: If you buy a bottle of the Venga CBD daily CBD Ultra Gels, you can get a bottle of Super Sleep for just $34.00. It's typically $85, so it's a smokin' deal!

Go to vengacbd.com/sleep to get all the details and don't forget that our listeners get a X discount with coupon code X (only valid on full-priced items, not bundles).

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 - Ian O'Brien
• Endurance News - Alistair Brownlee DQ'd for Unnecessary Roughness on the Swim Leeds, Iron Cowboy going for 100
• What New in the 303 - Letter to the Editor of Triathlete
• Video of the Week - Leeds Highlights

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!

Saw Tim O'Donnell has his hands on UCAN EDGE. Each has 15g of SuperStarch Energy and 0g sugar. They are not a gel consistency, which is awesome! Is much more like a liquid. Tear off the top and just rolled it up. It wasn't sticky like gels. The flavor is like the tropical orange flavor of the Energy SuperStarch powder. I may my extra test tubes of UCAN SuperStarch.

You put in the training, so don't let nutrition limit your 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

Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co,

Interview with Coach Ian O'Brien

Ian O'Brien was the National Elite Coach of the Year for 2016, 2018 and 2019. He is the owner at ORIGIN Performance ITU Triathlon Training Group. He is a former Instructor, Trainer. Advisor and Mentor at West Point - The U.S. Military Academy. He's a former Tip of the Spear Enforcer of Foreign Policy at British Army.

His credentials include:

ITU Specific Training group - designed to take development athletes to WTS podiums

British Triathlon Level III (USAT Level III equivalent)

USAT Level II (Tutor)

USAT Level II Coach

USAT Elite Mentorship Program Tutor

British Cycling Level II

UK Athletics CoachIQ+ Functional Science

Located: Boulder CO

https://www.facebook.com/ORIGINperform/

www.originperform.com

Instagram - @ianobriencoaching

Facebook - @IanOBrienCoach

A sustainable, athlete-centered, coach-driven High Performance environment that positions Ian OBrien Coaching elite athletes to achieve the highest measures of success at major international competitions.

https://www.originperform.com/coaches

Post interview discussion

• Corrected my pronunciation of Arzechena

Our News is sponsored by Buddy Insurance.

It's big time training and racing season. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage. 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:

Magnificent Maya Kingma wins first Series gold in Leeds

The Netherlands' Maya Kingma became the queen of the north of England on Sunday afternoon, delivering a near-perfect race to take her first ever Series win at the World Triathlon Championship Series Leeds. Just as she had in the Yokohama season-opener, Kingma was able to break away on the bike, this time with Great Britain's Jess Learmonth and Sophie Coldwell for company, and the three just grew and grew their lead. Coldwell hung on for a memorable first medal at the top level, but the day belonged to Kingma, who now finds herself top of the world rankings two races in.

The new-look WTCS Leeds course had a few surprises in store once the familiar 1.5km swim in Waterloo Lake had been negotiated, a long climb out of transition and 40km bike course entirely in Roundhay Park, before a 10km run that ended with a fierce incline and a tough finale. With the swimming skills of British long-distance specialist Lucy-Charles Barclay - on the World Triathlon start list for the first time - and Jess Learmonth setting the pace, the swim strung out quickly, Kingma and Vittoria Lopes (BRA) both well in check with those out front.

Sophie Coldwell and Taylor Spivey (USA) completed a front six that managed to carve out a 30-second advantage by the closing stages, while Beth Potter (GBR) and Natalie van Coevorden (AUS) emerged from the second lap with Flora Duffy (BER) for company and ready to test herself on the return to racing.

While Learmonth, Coldwell and Kingma were on their bikes and up the first climb efficiently, Spivey, Charles-Barclay and Lopes dropped slightly back and could only form a trio just off the front three. Potter was chasing to keep up with Duffy, while a third group further back included Katie Zaferes already over a minute back with Valerie Barthelemy (BEL), Amelie Kretz (CAN) and Carolyn Hayes (IRL).

Duffy road solo to bridge up to the three chasers and managed to get them organised by lap three, but by that point the damage was done and the gap to the second pack was already close to a minute, 90 seconds to to Potter and Britain's Non Stanford's group, two minutes to the likes of Laura Lindemann (GER) and Zaferes. With two laps to go and the front three working so well, the gap grew to two minutes, and while the groups behind merged, there was now over three minutes to make up on the leaders.

Heading down into transition for the last time, Kingma was again into the run shoes fast and out looking fresh. Behind the leaders, Duffy again chose to go it alone and start to hunt down the podium solo after Spivey and Charles-Barclay struggled in T2. Hayes was also rolling the dice, Potter and Cassandre Beaugrand (FRA) going through the gears and setting up a big finish.

As Coldwell dropped back it became a shootout for gold between Learmonth and Kingma, neither looking like slowing their pace. Duffy was flying but running out of course, her 10km split of 33'47 nearly 20 seconds faster than Potter who ran her way into the top 10 but couldn't quite catch Spivey and Charles-Barclay.

It wasn't until the final 500m that Kingma made her decisive move and by that point, Learmonth could not respond. Taking the final climb solo, the 26-year-old was able to soak up the moment, taking the tape with joy. Learmonth's silver was a typically gutsy display, a delighted Coldwell finishing ten seconds behind her teammate to celebrate a first WTCS medal.

Duffy finished fourth, Charles-Barclay managed to out-pace Spivey to fifth, Potter, Beaugrand, Lindemann and Hayes rounding out the top ten.

You can see the full results here

Elite Men

Elite Women

Through pain and controversy, the 'Iron Cowboy' chases 100 triathlons in 100 days

"Iron Cowboy," Lawrence aims to conquer 100 full-distance triathlons in 100 days. Set to finish Tuesday, he has said he wants to push the limits of human endurance while raising funds for an organization that claims to fight human trafficking.

His plan is simple, if maniacal: He hits the local pool at 5:30 a.m. and swims for about 90 minutes. Then he hops on his bike for a loop around Lindon that takes five or six hours. Then, after a break, he starts his daily marathon, which normally takes around seven hours. It all adds up to about 15 hours of daily exercise, which supporters can, and do, follow online or even in person.

Lawrence said his nails have fallen off and regrown over the length of the Challenge 100. (Matthew Norton)

But controversy has trailed him, too. Ironman, the corporation that owns the majority of triathlon events worldwide, has urged Lawrence not to use its brand name. Some triathletes have criticized his use of IV injections to stay hydrated, because a dose of more than 100 milliliters in a 12-hour period would be prohibited in a World Anti-Doping Agency signatory event. (WADA, which has no jurisdiction over Lawrence's event, declined to comment.)

The beneficiary of his fundraising is controversial, too: Operation Underground Railroad is a nonprofit supported by former president Donald Trump that claims to fight human trafficking. It is under investigation by Utah prosecutors after reports surfaced of it falsely claiming credit for the results of operations. (In a statement, the organization said it followed the law and would cooperate with any investigation.)

Last month, on Day 87, Lawrence answered a video call wearing a red T-shirt, camouflage shorts, electric blue shades and a baseball hat. He was in the middle of that day's marathon; some supporters flanked him as he walked. He quickly switched off the video and answered questions with the economy of a man in conservation mode. He felt "fantastic," he said, but wanted to "only focus on the positive things," such as "good times with family."

Those have been harder to come by lately. In an interview, his wife, Sunny, said Lawrence is "perfectly miserable and ready for this thing to be done." He is "always in pain," she said, "and there's always something that bothers him. He didn't even start taking any pain relievers until two weeks ago." He's been walking the marathon since Day 3 or 4.

Image without a caption

Lawrence bikes on Day 17 of Conquer 100. His use of IVs has been divisive among triathletes. (Matthew Norton)

He knows well how to endure pain and carry on. He's a former wrestler turned golfer who tried, unsuccessfully, to go pro. He started his endurance sports career with a four-mile run in 2004, followed by a marathon, then triathlons. In 2010, he set the world record by completing 22 half-distance triathlons in 33 weeks. Two years later, he completed 30 long-distance events in one year.

Sunny says his mental resilience has roots in wrestling and golf, but she adds that she never saw anything in her husband that showed such toughness until they lost their mortgage business — and their house and their car — in 2010. "I hadn't seen anything in our marriage to show any sign of mental grit until we hit the recession," she said. "That's when we had to pull together and, when he went into triathlon, saying he wanted to do some crazy stuff."

In 2015, he took on a seemingly impossible challenge: 50 full triathlons in 50 days in 50 states, which he said he did to increase awareness of childhood obesity and raise money for the now-defunct Jamie Oliver Foundation. Lawrence, who now makes a living as a professional speaker, came under fire because the link for donations on his website didn't work, though the foundation later confirmed it received the funds. The physical and logistical nightmare was portrayed in the documentary "Iron Cowboy: The Story of the 50:50:50."

What's New in the 303:

An Open Letter to Editor of Triathlete Magazine After Bashing Boulder Tri Community

Dear Kelly O'Mara, Editor-in-Chief of Triathlete Magazine,

This letter, from me Bill Plock, owner of 303Endurance Network, a native of Colorado, a triathlete and an advocate is in response to your Editor's Note in the May/June issue of Triathlete Magazine where you wrote:

When I first got ready to start this Editor's Note, I was going to make fun of the Boulder Tri scene. I was going to tell you how I think it's overrated and I don't "get" it. I was going to poke to fun of the weirdly terrible bike paths and perpetual poor air quality. I was going to laugh at all the YouTube videos always being filmed everywhere you workout—as if the entire town is just a backdrop for social media… But then the day I started writing, a man with a gun walked into a grocery store here in town and shot 10 people…In reality, I still think the Boulder tri scene is silly. I'll probably make fun of it again soon…

Where do I begin? Let's see, using a mass murder shooting as a reason to not further bash the Boulder triathlon community, the athletes, and the people who work their asses off to provide infrastructure for safe routes for cyclists seems like a start. But wait, you did then go on to do exactly that… bash the Boulder community and the Boulder triathlon community anyway?

And then you go on to say you will probably make fun of Boulder again soon? Seriously? Why? Maybe you should spend some time in the community and apologize.

I realize this is your opinion and you are certainly entitled to it. However, as an industry representative speaking on a public platform to a wide audience – especially considering Triathlete's recent partnership with USA Triathlon – your middle-school-bullying approach is damaging, offensive, and unprofessional.

To call the Boulder triathlon scene "overrated," or triathletes (mostly pro's) "silly" for making YouTube videos or bike paths "weird" or the air too polluted is simply outrageous. Did you sit in town council meetings planning those bike paths? You were a pro triathlete, you know how hard sponsorships are, why bash athletes trying to make a social media effort? Where else would you like them to go? And the air pollution—sure, during fire season there are bad days, but you paint a picture for those outside of Boulder or Colorado that is wrong. (If you do the research, you will learn much of our air pollution is also a result of our high frequency of full sun days, combined with wind patterns from other states and countries.) Who are you to judge?

Last I checked, Triathlete Magazine is part of Outside (formerly Pocket Outdoor Media) and is based in Boulder. Am I right? So you have chosen to make fun of the very community in which you work. Why make fun of professional triathletes making YouTube videos while training during a pandemic to try to be relative to their sponsors? Those same athletes who spend time on your podcasts or provide content for your readers and, like you, are trying to make a living in this industry not known to be lucrative. Aren't we here to help each other?

Additionally, Triathlete Magazine's reach to youth, first-time triathletes, Olympic hopefuls, and Team USA members are now among your front-row audience. You have wielded your PR wand in a terribly damaging and harmful way.

The Boulder bike path system is what makes Boulder one of the most bike friendly cities in the country. How many employees at Outside ride those trails? Did you know recently a sister publication of Outside graciously helped gather content for a cyclist killed a few miles south of Boulder to help the community heal? Do you know how hard it is to advocate for what you call, "those weirdly terrible bike paths" that undoubtedly save lives? What's silly about that? Do you know the local advocacy team at Cyclists for Community? They are friends of mine because I ride with them. I take the time to know their mission. I would love to watch you tell them how silly those paths are at their next fund raiser.

So coming out of a pandemic with people anxious to race, and on the heels of a tragic shooting event, you call triathletes in Boulder silly? You call the triathlon community overrated? Overrated compared to what? Did you go to the Colorado Triathlon last weekend and feel the joy of athletes seeing each other again? Do you know Lance Panigutti of Without Limits and how hard he worked to save his business this past year? And you call him and the community overrated? How dare you.

Bill & Rich's Excellent [Endurance] Adventure

• Bill
• Rich
• • https://www.runragnar.com/event-detail/trail/snowmass_co#overview

On Friday, your team of 8 friends will begin your journey of three challenging trail loops that start and finish back at Ragnar Village. When the sun sets and the moon comes out, the party keeps going as runners head to the trails in the dark for a spirit-quest, soul-searching, star-fueled night of running.

Experience true mountain running with snow-capped peak views, blooming wildflowers, ridge running, buffed-out trails, and even a little climbing (with a BIG pay-off). With its incredible views, the altitude definitely won't be the only thing taking your breath away. Your whole team will finish together on Saturday, triumphantly, under the Ragnar arch with unforgettable memories and a bond to last a lifetime.

• https://www.runragnar.com/event-detail/trail/snowmass_co#course

Video of the Week:

AJ Bell 2021 World Triathlon Championship Series Leeds - Elite Men

AJ Bell 2021 World Triathlon Championship Series Leeds - Elite Women

Upcoming Interviews

• 5th at Arzachena, Matt McElroy joining us to talk about that race, his race this weekend in Leeds and the Olympic selection process.

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 Sharon Madison and John Genell from We Ride 4. We Ride 4 is a community of cyclists that create unique experiences for members through weekly rides, participation in cycling events and social gatherings throughout the year. What makes them really unique is their charitable organization and partnerships to improve communities and conservation awareness.

Show Sponsor: VENGA

Venga CBD knows how important sleep is for athletes so they created Venga Super Sleep. It has Melatonin, CBD AND an all-new cannabinoid CBN that's been shown to promote sleep. You get all three in Venga Super Sleep and it's available now. I think they sold out in the first couple of days but are sure to have more soon.

Oh, and get this - no sleep aid hangover. You'll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body's systems to promote a great night's sleep. As with all of Venga CBD's products, Super Sleep is 100% THC-free and non-habit forming.

You can check it out at Vengacbd.com/sleep and they have a great bundle offer running: If you buy a bottle of the Venga CBD daily CBD Ultra Gels, you can get a bottle of Super Sleep for just $34.00. It's typically $85, so it's a smokin' deal!

Go to vengacbd.com/sleep to get all the details and don't forget that our listeners get a X discount with coupon code X (only valid on full-priced items, not bundles).

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 - We Ride 4
• Endurance News - Arzechena, Leeds
• What New in the 303 - Colorado Tri, E-Rock and BRAC to Bicycle Colorado
• Video of the Week - Arzechena Highlights

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!

Saw Tim O'Donnell has his hands on UCAN EDGE. Each has 15g of SuperStarch Energy and 0g sugar. They are not a gel consistency, which is awesome! Is much more like a liquid. Tear off the top and just rolled it up. It wasn't sticky like gels. The flavor is like the tropical orange flavor of the Energy SuperStarch powder. I may my extra test tubes of UCAN SuperStarch.

You put in the training, so don't let nutrition limit your 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

Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co,

Interview with Sharon Madison and John Genell

Madison was once a professional cyclist, and has since dedicated her life's work to building a community around the idea that a bike creates freedom and empowerment. She started the bike club at Wish 4 Wheels, providing bikes to second graders at Title 1 schools in Denver, and in the midst of the pandemic she created a new non-profit organization – We Ride 4 — which raises funds to support organizations that promote fitness, health and outdoor adventure for children.

We also have John Genell who is a former Board member of Wish for Wheels and helped found We Ride 4 with Sharon. John comes from a career working in Big 5 Consulting. John was at Deloitte when I was at Arthur Anderson. More recently he worked at Grant Thornton and now in the property development business. He's also an avid cyclist and Chief Ambassador at We Ride 4.

Let's get into our interview with Sharon Madison and John Genell.

We Ride 4

Our News is sponsored by Buddy Insurance.

It's big time training and racing season. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage. 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:

ARZACHENA, Italy — Matt McElroy (Huntington Beach, Calif.) led a group of five Americans Saturday at a World Triathlon Cup race in a 61-man field highlighted by three world champions in Arzachena, Italy. McElroy's fifth-place finish was his best international result since a string of three consecutive World Triathlon Cup wins in the fall of 2019.

With a time of 55 minutes, 11 seconds on the sprint-distance course, McElroy was 12 seconds off a podium that was led by Great Britain's Jonathan Brownlee, a two-time Olympic medalist and 2012 World Triathlon champion, in 54:48. Adrien Briffod of Switzerland claimed silver in 54:52 for his first World Triathlon Cup medal since a June 2017 win, while three-time World Triathlon champion Mario Mola of Spain was third in 54:59.

On a warm, dry day in Italy, it was Seth Rider (Germantown, Tenn.) who appeared to be the U.S. favorite through the start of the race. Hungary's Márk Dévay led after the 750-meter swim, followed by a group of 10 that included Rider. In third after the first transition, the 2014 U.S. Youth Olympian took the lead at one point during the first lap of the bike among a trio that included Dévay and Brownlee.

Rider, McElroy and 2010 Youth Olympian Kevin McDowell (Geneva, Ill.) all remained in the large lead group of up to 24 athletes throughout the three-lap, 19.3-kilometer ride with McDowell and McElroy sixth and seventh at the end of the bike, which was led by Frenchmen Paul Georgenthum and Arthur Berland. Rider was once again the leading American after the second transition, in fourth, until McElroy made his move during the 5-kilometer run.

McElroy vaulted from 11th to fifth in the first lap of the run, and fought to maintain that pace through the finish while Brownlee and Briffod broke away on the second and final lap to lead the race. McDowell placed 21st in 56:05 and Rider 24th in 56:36. With a time of 57:43, 2016 Olympian Ben Kanute (Geneva, Ill.) was 35th, while Darr Smith (Atlanta, Ga.), who had raced the Olympic-distance World Triathlon Cup Lisbon one week prior, was 47th in 1:00:23.

McElroy's finish improved his rank in the World Triathlon Olympic Qualification Rankings by one spot. The U.S. will send three men to Tokyo if it maintains three men in the top-30 of the Olympic Qualification Rankings by June 14. Morgan Pearson, who did not compete in Arzachena, is the only U.S. male currently qualified for the 2020 U.S. Olympic Team by way of his bronze medal at the World Triathlon Championship Series Yokohama on May 15. All remaining spots on the U.S. Olympic Team will be named via discretion by USA Triathlon's Games Athletes Selection Committee after June 14.

Other notes-

• US only country to have 3 athletes each men and women
• Jonathon Brownlee broke free by a mile on the first climb dropping Seth Rider and Richard Varga
• Kristian Blummenfelt 20 seconds back on the swim finish and then caught JB on the decent of the first climb
• Richard Varga first off the bike
• Only one US woman in the field, Gina Sereno who DNF'd
• Kevin McDowell, 21st
• Ben Kanute down 3 minutes and 35th

Results: Elite Men | 2021 World Triathlon Cup Arzachena — World Triathlon

Results: Elite Women | 2021 World Triathlon Cup Arzachena — World Triathlon

What's New in the 303:

Without Limits, Boulder Triathlon Race info & registration | withoutlimits this weekend at Boulder Res with a Sprint, Oly, Du and Aquabike

Elephant Rock Ride Elephant Rock | Roll Massif has a kids ride, Family Fun Ride, 28.5 Gravel, 44, 62, and 100.

It Could Be Me board member announcement; Mo Siegel (Celestial Seasonings and Red Zinger bike classic founder), Chris Carmichael, Pete Piccolo, Rachel Joyce

BRAC Changes Name to Colorado Cycling and Re-defines Mission

Denver, Colorado. Colorado Cycling (formerly the Bicycle Racing Association of Colorado) is proud to release its new logo and mission statement. The organization changed its name this spring to reflect its new identity and mission, which is to support the full spectrum of cycling events in our great state. "Rather than focusing our energy on solely the traditional forms of bicycle racing, the organization is now committed to supporting, enhancing, and growing the sport in all its forms, including road, mountain, track, gravel, cyclocross, triathlon, high school league and fundraising events," said Andy Johnson, Board President.

Colorado Cycling has adopted a new mission statement that reflects this change:

"Colorado Cycling advances the sport by inspiring our community to experience cycling events in the Rocky Mountain region."

In addition, Colorado Cycling has created a new logo for the organization, which illustrates the organization's 45 years of service to the cycling community. It features the red rider image that has been part of the organization's identity for decades, and incorporates the familiar blue, red and yellow of the state flag.

Bill & Rich's Excellent [Endurance] Adventure

• Bill
• • Elephant Rock?
• Rich
• • Open water swimming at Chatfield and training for Pikes Peak and the Triple
  • Discuss Major Taylor book if time

Video of the Week:

World Triathlon Cup Arzachena - Elite Men's Highlights

Upcoming Interviews

• 5th at Arzachena, Matt McElroy joining us to talk about that race, his race this weekend in Leeds and the Olympic selection process.
• We are being introduced to Coach Jeff Troesch by Sue Reynolds. Jeff Troesch, MA, LMHC is an internationally recognized expert in the field of mental skills training and performance enhancement and has been involved in training athletes and other elite performers since 1988.

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!

It's Memorial Day weekend and our guests this week are Eleanor Allen and David Fellows, from Water for People.

Water For People was born out of the American Water Works Association (AWWA), the largest nonprofit, scientific, and educational association dedicated to managing and treating water.

They continue to have a strong partnership with AWWA, the Water Environment Federation, the National Association of Water Companies, the National Association of Clean Water Agencies, and the US Water Alliance.

Today, Water For People continues to rely on strong ties to professionals in the water industry. These partnerships ensure the solutions we provide are grounded in the expertise of water and wastewater experts from around the world.

Show Sponsor: VENGA

Venga CBD knows how important sleep is for athletes so they created Venga Super Sleep. It has Melatonin, CBD AND an all-new cannabinoid CBN that's been shown to promote sleep. You get all three in Venga Super Sleep and it's available now. I think they sold out in the first couple of days but are sure to have more soon.

Oh, and get this - no sleep aid hangover. You'll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body's systems to promote a great night's sleep. As with all of Venga CBD's products, Super Sleep is 100% THC-free and non-habit forming.

You can check it out at Vengacbd.com/sleep and they have a great bundle offer running: If you buy a bottle of the Venga CBD daily CBD Ultra Gels, you can get a bottle of Super Sleep for just $34.00. It's typically $85, so it's a smokin' deal!

Go to vengacbd.com/sleep to get all the details and don't forget that our listeners get a X discount with coupon code X (only valid on full-priced items, not bundles).

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 - Water for People
• Endurance News - Ironman Tulsa Pro Race Results and mixed news about Tokyo Olympics
• What New in the 303 - Bolder Boulder Courses, Open Water Swimming and Gravel Racing Heating Up in Trinidad
• Video of the Week - Tulsa Race Highlights

You put in the training, so don't let nutrition limit your 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

Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co,

Interview with Eleanor Allen and David Fellows

Water For People was born out of the American Water Works Association (AWWA), the largest nonprofit, scientific, and educational association dedicated to managing and treating water.

We continue to have a strong partnership with AWWA, the Water Environment Federation, the National Association of Water Companies, the National Association of Clean Water Agencies, and the US Water Alliance.

These partners help us ensure high-quality drinking water and sanitation services are available to Everyone Forever.

The idea behind Water For People began in the early 1980s, with three people who wanted to use their expertise to build a better world.

Today, Water For People continues to rely on strong ties to professionals in the water industry. These partnerships ensure the solutions we provide are grounded in the expertise of water and wastewater experts from around the world.

• Details of the Race Across The West can be found here on our Cycling For Water webpage, which also shows our sponsors.
• Water For People also has a Race Across The West fundraising page.
• Our impact calculator is interesting too – shows how for every $10 you invest you get $100 in impact due to how we leverage our invests in the communities we serve

Our News is sponsored by Buddy Insurance.

It's big time training and racing season. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage. 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:

Ironman 70.3 Chattanooga and Ironman Tulsa last weekend

Tulsa Pro Results

Climate change could push temperatures at the Tokyo Olympics to the 'danger-zone' for athletes, report warns

(CNN)Intense heat and high humidity could pose a serious risk to athletes at this year's Tokyo Olympics, according to a new report.

The report, published Wednesday by the British Association for Sustainable Sport, details the concerns of leading athletes and scientists about the health impacts of soaring temperatures in Japan. According to the report, the average annual temperature in Tokyo "has increased by 2.86 degrees Celsius since 1900, more than three times as fast as the world's average."

The Olympics are due to run from July 23 to August 8 -- a time when Japan usually experiences its highest annual temperatures, which are soaring even higher in the warming climate. "I think we're certainly approaching a danger-zone," Great Britain rower and Olympic hopeful Melissa Wilson told the study's authors. "It's a horrible moment when you see athletes cross the line, their bodies fling back in total exhaustion, and then not rise up."

Some events at the upcoming Summer Games have already been moved away from Tokyo amid heat concerns, including the marathon, which will take place nearly 500 miles north of the Japan capital in Sapporo where temperatures are expected to be much cooler.

Canceling Tokyo Olympics is 'essentially off the table,' says IOC member Dick Pound

(CNN)International Olympic Committee member Dick Pound says he believes the Olympic Games will go ahead this year and says the option of canceling the event is "essentially off the table."

Speaking to CNN's Selina Wang, Pound insisted that all indications suggest a "bubble" around those participating in Tokyo can be maintained but he stopped short of guaranteeing that it will be completely safe amid the pandemic.

"Nobody can guarantee anything. I mean, let's be reasonable on that," he said.

"But all the indications are that the bubble can be created and maintained and daily, or whatever the frequency of tests will be, will identify any indications that there may be some people having the virus that are there. They'll be put into isolation right away."

Earlier this year, Pound -- who is the longest-serving member of the IOC -- put the likelihood of the Games going ahead at about 75% but now says the probability is much higher, with experts learning more about the virus everyday.

"None of the folks involved in the planning and the execution of the Games is considering cancellation," he added.

What could happen if the Tokyo Olympics get canceled?

(CNN)With a little over two months until the start of the Tokyo Olympics, the possibility of a cancellation looms large over the Games.

As Japan battles a fourth wave of coronavirus infections and a state of emergency in Tokyo and other prefectures remains in place until the end of the month, there is mounting pressure from health experts, business leaders and the Japanese public to call off the Games.

Last week, the Tokyo Medical Practitioners Association, an organization of about 6,000 doctors in Tokyo, penned a letter calling for a cancellation, while a petition which garnered 350,000 signatures in nine days in support of a cancellation has been submitted to organizers.

Also last week, the CEO of leading Japanese e-commerce company Rakuten said that holding the Games amid the pandemic amounts to a "suicide mission" -- among the strongest opposition so far voiced by a business leader.

However, the International Olympic Committee (IOC) has remained adamant that the Olympics, already postponed by a year amid the pandemic, will be able to get underway on July 23.

Organizers have released a playbook, the final version of which is expected next month, outlining a series of countermeasures that they say will ensure the Games can take place in a safe and secure way, even as thousands of athletes from around the world descend on Tokyo.

With the Winter Olympics in Beijing now less than a year away, officials have also said that the Games won't be postponed again and that a cancellation would be the likeliest option if it's deemed unsafe to hold the Games from the rescheduled start date in July.

What's New in the 303:

Bolder Boulder Courses

HOW THE BOLDER ON THE RUN 10K WORKS

Just pick the location, day and time you want when you register. 2 hour blocks available from 6:30am-8:30pm, Saturday, Sunday, or Monday over Memorial Day weekend. Each course will be ready—officially marked and measured. Wear your bib with timing tag. When you cross the start line your timing automatically starts, and it will automatically stop when you cross the finish line. Easy peasy. Masks and social distancing required in Start and Finish area.

Open Water Swim Racing Options

Mountain Swim Series 2021 - has an exciting line-up of swims for this year and are including one additional race, a 500 YD swim at the Solstice Sunset Swim event. This distance will be a great opportunity for new open water swimmers, new triathletes, and KIDS! Any kid who participates in this race will be receiving a finisher prize!

The dates for the swim series are as follows:

Solstice Sunset Swim – June 26th, 2021: Starting earlier, at 3pm this year! This event includes a 1.2 mi, 2.4 mi, and the NEW 500 YD swims!

Registration closes on Sunday June 20th, and if you sign up after June 10th, we cannot guarantee that we will have the correct shirt size for you.

Carter Lake – July 17th, 2021: No day of registration. This is a 3mi out-and-back swim!

Registration closes on Sunday July 11th, and if you sign up after July 1st, we cannot guarantee that we will have the correct shirt size for you.

Chatfield Classic – August 15th, 2021: Limited to 200 participants, so please sign up in advance! This event includes a 1 mi and 2 mi swim.

The Castle 2.5K/5K/10K – August 28th, 2021: 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 for the year can be found at https://mountainswimseries.com/.

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 2021, 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

Gravel, Heating up in Trinidad, PX 160 Doubled Riders from Last Year

Thanks to all riders who rode with us at Pony Xpress Gravel 160! It was a great day, and we saw some fast times. Congrats Whiteny Allison, Lauren DeCrescen, Flavia Oliveira, and Jessica Cygan who all broke the women's course record! Congratulations are also due to Cory Lockwood, Jim Snitzer, Nick Gould, James Osborne, Mark Currie, Zack Allison, and David Griffen who all broke the men's course record! Jonathan Cavner deserves an honorable mention for setting last year's course record at 5:11 and almost beating it this year once again.

We had amazing growth and are happy to announce that we doubled the number of entries from last year. We also saw more participants in the160 KM distance than ever before, and a record number of female riders. In addition, riders came from seven different states to race with us. Thank you gravel grinding community for making all of this possible!

We would like to thank all the Pro athletes that came to Trinidad and competed. Nearly twenty active Pro riders attended, setting another event record.

Video of the Week:

Ironman Tulsa 2021 Highlights

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!

TOKYO BOUND!

What a race it was in Yokohama! With a dominant performance on the bike, 23-year-old Taylor Knibb qualified for the 2020 U.S. Olympic Triathlon Team via her gold-medal showing. And Morgan Pearson, picking off people with a blistering 29:30 10k, became the first U.S. man to qualify for the Tokyo Games by snagging the bronze in the men's race.

Knibb and Pearson join Summer Rappaport as the first three U.S. athletes to qualify for the Olympic Triathlon Team — the rest of the team will be named via discretion by USA Triathlon's Games Athlete Selection Committee.

Our guest this week is the gutsy and aggressive Tokyo-bound Taylor Knibb!

Show Sponsor: VENGA

Our friends at Venga CBD have an all-new product to help athletes with their sleep because they know how important it is for athletes. They call it Venga Super Sleep. Get this - It's got Melatonin, CBD AND….an all-new cannabinoid CBN that's been shown to promote sleep. You get all three in Venga Super Sleep and it's available now. I think they sold out in the first couple of days but are sure to have more soon.

Oh, and get this - no sleep aid hangover. You'll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body's systems to promote a great night's sleep. As with all of Venga CBD's products, Super Sleep is 100% THC-free and non-habit forming.

You can check it out at Vengacbd.com/sleep and they have a great bundle offer running: If you buy a bottle of the Venga CBD daily CBD Ultra Gels, you can get a bottle of Super Sleep for just $34.00. It's typically $85, so it's a smokin' deal!

Go to vengacbd.com/sleep to get all the details and don't forget that our listeners get a X discount with coupon code X (only valid on full-priced items, not bundles).

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 - Taylor Knibb
• Endurance News - Yokohama Results and Race Report
• What New in the 303 - RIP Gwen Erffmeyer Ingles
• Video of the Week - Yokohama Race Highlights

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!

Saw Tim O'Donnell has his hands on UCAN EDGE. Each has 15g of SuperStarch Energy and 0g sugar. They are not a gel consistency, which is awesome! Is much more like a liquid. Tear off the top and just rolled it up. It wasn't sticky like gels. The flavor is like the tropical orange flavor of the Energy SuperStarch powder. I may my extra test tubes of UCAN SuperStarch.

You put in the training, so don't let nutrition limit your 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

Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co,

Interview with Taylor Knibb

Taylor Knibb and Morgan Pearson qualified for the U.S. Olympic triathlon team with podium finishes at a World Series event in Yokohama, Japan, on Saturday. Knibb, at 23 set to become the youngest U.S. Olympic triathlete since the sport was added in 2000, led an American one-two in the women's race with Summer Rappaport, who in 2019 became the first U.S. triathlete to qualify for Tokyo.

"I wasn't really thinking about [the Olympics]," Knibb said, according to USA Triathlon. "I was just trying to get to the finish line."

Knibb and Rappaport will be joined on the Olympic team by one more woman, a committee discretionary selection. A prime candidate is Katie Zaferes, the discretionary selection in 2016 who was the top American in the World Series in 2017, 2018 and 2019, winning the world title in 2019.

Interview with Taylor Knibb.

Taylor Knibb was inspired to become a triathlete after she watched her mom, Leslie Knibb, compete in an IRONMAN race and noticed the positive atmosphere. She tried a kids' race and was hooked on the sport from there, working her way through USA Triathlon's youth elite and junior elite pipelines. Up to this day, her favorite part of competing in triathlons is the camaraderie within the triathlon community, as well as the challenge of always growing and improving within the sport. In high school, she joined her school's cross-country team while continuing to compete in triathlons. She was named the Washington D.C. Gatorade Cross Country Runner of the Year and the D.C. State Athletic Association Runner of the Year in both 2014 and 2015. She was the 2015 and 2016 USA Triathlon Junior Elite national champion, the 2015 ITU Junior World Championships silver medalist, and 2016 and 2017 ITU Junior world champion. Also, in 2017, she became the youngest woman to earn a spot on the podium at an ITU World Triathlon Series race after she won silver at the WTS stop in Edmonton, Alberta, Canada. Then in 2018, she earned the title of ITU Under-23 World Champion. Knibb considers the ITU Under-23 World Championships to be one of her favorite moments of her career because she accomplished a solid performance across all three disciplines. Knibb currently runs NCAA Division I cross-country and track & field at Cornell University, where she is pursuing a degree in psychology.

Taylor Knibb was crowned 2015 and 2016 USA Triathlon Junior Elite national champion, 2015 ITU Junior World Championships silver medallist, and 2016 and 2017 ITU Junior world champion. Also, in 2017, she became the youngest woman to earn a spot on the podium at an ITU World Triathlon Series race after she won silver at the WTS stop in Edmonton, Alberta, Canada. Then in 2018, Taylor earned the title of ITU Under-23 World Champion.

Career highlights:

- 2nd place at the 2019 Santo Domingo ITU Triathlon World Cup

- 3rd place at the 2019 ITU World Triathlon Mixed U23-Junior Relay

- 14th place at the 2019 ITU World Triathlon Grand Final Lausanne - Elite women

- 16th place at the 2019 Tokyo ITU World Triathlon Olympic Qualification Event

-3rd place at the 2019 ITU World Triathlon Mixed Relay Series Edmonton

Our News is sponsored by Buddy Insurance.

It's big time training and racing season. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage. 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:

TAYLOR KNIBB QUALIFIES FOR 2020 U.S. OLYMPIC TRIATHLON TEAM WITH GOLDEN RACE IN YOKOHAMA

YOKOHAMA, Japan — Taylor Knibb, a 23-year-old Cornell University graduate from Washington, D.C., qualified for the 2020 U.S. Olympic Triathlon Team with a gold-medal performance at the World Triathlon Championship Series in Yokohama, Japan. Knibb becomes the youngest woman in history to make the U.S. Olympic Triathlon Team.

Summer Rappaport (Thornton, Colo.), the only other U.S. triathlete already qualified for Tokyo based on her finish at the Tokyo ITU World Olympic Qualification Event in 2019, joined Knibb on the podium with silver.

The race in Yokohama marked the second and final auto-qualification opportunity for the U.S. Olympic Triathlon Team. With Knibb and Rappaport having now punched their tickets to Tokyo, the third and final spot on the women's team will be named via discretion by USA Triathlon's Games Athlete Selection Committee. For a complete explanation of U.S. Olympic Triathlon Team qualifying, click here.

Knibb has been the USA Triathlon National Team's youngest member since she first made the team in 2017. A triathlete since childhood, she grew up competing in USA Triathlon's youth and junior elite circuit. She went on to win the 2016 and 2017 Junior World Championships and the 2018 Under-23 World Championships — one of just three women ever to capture world titles at both the Junior and U23 levels. Knibb is a 2020 graduate of Cornell, where she ran NCAA track and cross-country for four years while balancing her elite triathlon career. She also joined the Cornell swim team her senior year. Today, Knibb trains in Boulder, Colorado, with Origin Performance Squad, an elite international triathlon training group.

In 2017, Knibb became the youngest athlete in history to medal in a World Triathlon Championship Series event when she earned silver in Edmonton, Canada. Today's gold in Yokohama marks her first-ever World Triathlon Championship Series victory.

Saturday's race featured a 1,500-meter swim, 40-kilometer bike and 10-kilometer run. Knibb executed her race in signature style — starting with a top-five swim, then breaking away on the bike alongside the Netherlands' Maya Kingma about 25k into the 40k course.

By the time they hit the second transition, Knibb and Kingma had a 90-second gap on the rest of the field. Knibb quickly moved into the lead on the run, leaving Kingma behind and clocking a 35-minute, 9-second 10k. She broke the tape in a total time of 1 hour, 54 minutes, 27 seconds — 30 seconds clear of Rappaport, who ran her way through the field to take the silver medal. Kingma rounded out the podium in 1:55:05.

"It was an awesome race — and thank you to Maya and all the other racers," Knibb said. "I wasn't really thinking about (the Olympics). I was just trying to get to the finish line, so one thing at a time! But I'm extremely grateful. Maya was so good through the technical sections, so I learned a lot and I have a lot of work to do on that part, but I was just trying to stay focused."

For Rappaport, the silver marked her second straight podium in Yokohama. The last year the race was held, in 2019, Rappaport was part of a U.S. podium sweep, taking silver alongside Katie Zaferes (gold) and Taylor Spivey (bronze).

"Japan is one of my favorite places to race, and I love coming back to Yokohama to race year after year," Rappaport said. "I was so happy we were able to hold the races here under safe conditions, and I'm so happy I was able to come back here and be part of a 1-2 American finish. I feel like today I really found my competitive fire again."

Spivey (Redondo Beach, Calif.) finished just off the podium in fourth place, 18 seconds behind Kingma.

Also racing for the U.S. were Kirsten Kasper (North Andover, Mass.), who placed 14th in 1:56:25; 2019 world champion and 2016 U.S. Olympian Katie Zaferes (Cary, N.C.), who was 22nd in 1:57:12; and Renée Tomlin (Ocean City, N.J.), who was 45th in 2:03:20.

The elite season heads next to Lisbon, Portugal, from May 21-23. The Lisbon races include individual World Triathlon Cup events and a Mixed Relay competition. The Mixed Relay will debut as an Olympic medal event at the Tokyo Games.

2021 World Triathlon Championship Series Yokohama

1,500m swim, 40k bike, 10k run

Elite Women — Complete Results

1. Taylor Knibb (Washington, D.C.), 1:54:27
2. Summer Rappaport (Thornton, Colo.), 1:54:57
3. Maya Kingma (NED), 1:55:05

U.S. Finishers

1. Taylor Knibb (Washington, D.C.), 1:54:27
2. Summer Rappaport (Thornton, Colo.), 1:54:57
3. Taylor Spivey (Redondo Beach, Calif., 1:55:23)
4. Kirsten Kasper (North Andover, Mass.), 1:56:25
5. Katie Zaferes (Cary, N.C.), 1:57:12
6. Renée Tomlin (Ocean City, N.J.), 2:03:20

Olympic Qualification

1. Taylor Knibb, USA
2. Summer Rappaport
3. Maya Kingman Nederlands

• Spivey
• Zaferez
• Kasper

What's New in the 303:

Gwen Erffmeyer Inglis Official Obituary, Rest in Peace

Gwen Erffmeyer Inglis died on May 16, 2021, as the result of an impaired driver who struck her while Gwen was doing what she loved, riding her bike.

Gwen was born on October 12, 1974 to Gerald and Carol Erffmeyer. In high school she was very active, playing basketball, volleyball and running track. She went on to play basketball and was an All-American high jumper at Calvin College in Grand Rapids, Michigan, where she received her degree in accounting. For the past 14 years, Gwen worked as Manager of Government Account Compliance at Brown and Caldwell.

In 2004, Gwen discovered her love of cycling and began racing. This love of bikes led her to meet her husband, Mike. In 2008 they were married. As fellow cycling enthusiasts, they traveled to bike races all over the country together, often both competing once or twice in the same day, frequently both standing on podiums. She held numerous national and state champion titles. You might also see them on the tandem together, Mike on the front as the pilot, and Gwen as the stoker on the back. The words "Power Couple" were frequently heard referring to this dynamic duo. Besides being teammates on and off the bike, they were best friends, lovers of life, who lived life to the fullest. Mike and Gwen and their two dogs, Jazzy and Rascal

Video of the Week:

Triathlon Japan Women | Knibb claims gold in WTCS season opener in Yokohama to book Tokyo spot

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 Greg Nance who recently completed the World Marathon Challenge (7 Marathons in 7 days on 7 continents) and his biggest challenge yet, he's planning a 3,000 mile Run Across America in a Mission to explore the addiction epidemic and promote mental health.

Show Sponsor: VENGA

Our friends at Venga CBD have an all-new product to help athletes with their sleep because they know how important it is for athletes. They call it Venga Super Sleep. Get this - It's got Melatonin, CBD AND….an all-new cannabinoid CBN that's been shown to promote sleep. You get all three in Venga Super Sleep and it's available now. I think they sold out in the first couple of days but are sure to have more soon.

Oh, and get this - no sleep aid hangover. You'll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body's systems to promote a great night's sleep. As with all of Venga CBD's products, Super Sleep is 100% THC-free and non-habit forming.

You can check it out at Vengacbd.com/sleep and they have a great bundle offer running: If you buy a bottle of the Venga CBD daily CBD Ultra Gels, you can get a bottle of Super Sleep for just $34.00. It's typically $85, so it's a smokin' deal!

Go to vengacbd.com/sleep to get all the details and don't forget that our listeners get a X discount with coupon code X (only valid on full-priced items, not bundles).

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 - Greg Nance
• Endurance News - Yokohama and Collins Cup team/rankings
• What New in the 303 - Freedom Of the Bike and Waterton Canyon
• Bill and Rich's Excellent Adventure - Prep for Chattanooga
• Video of the Week - Yokohama Olympic Trial Promo

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!

Saw Tim O'Donnell has his hands on UCAN EDGE. Each has 15g of SuperStarch Energy and 0g sugar. They are not a gel consistency, which is awesome! Is much more like a liquid. Tear off the top and just rolled it up. It wasn't sticky like gels. The flavor is like the tropical orange flavor of the Energy SuperStarch powder. I may my extra test tubes of UCAN SuperStarch.

You put in the training, so don't let nutrition limit your 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

Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co,

Interview with Greg Nance

Our guest this week is Greg Nance. He is passionate about using technology to boost college affordability, youth mental health, and addiction recovery. Greg was able to attend UChicago and Cambridge with the help of compassionate mentors and scholarships. He's on a mission to pay it forward. He co-founded and led Moneythink and Dyad Mentorship, organizations that have helped students earn over $27M in scholarships.

When he's not working, he's running (or eating TexMex). He has set 11 Fastest Known Time records and recently ran 7 marathons in 7 days on 7 continents. He lives in Seattle and a Seahawks fan!

Greg's Mission

• I'm Running Across America to explore our addiction epidemic and promote mental health
• 3,000 miles to celebrate 3,000 days sober.
• On March 16th 2020, I celebrated 3,000 days sober. To commemorate the milestone, I'm aiming to run 3,000 miles between NYC and Seattle to explore America's addiction epidemic.
• For years I was in denial about my struggles with alcohol and painkillers. Fearing the stigma, I felt isolated and alone. But as I've slowly opened up, I've realized that my struggles are far more common than I imagined.
• 40 million Americans — or 1 in 7 — suffer from substance or alcohol addiction. As I run across America, I want to hear and share some of their stories.
• I'm partnering with Director Sarah Schutzki and the International Documentary Association to create 1 IN 7, a film that chronicles the journey. We aim to spark a national dialog on how we, as families and a society, can best support addicts and boost mental health across America.
• You can learn more about my mission in this University of Cambridge article previewing the run.
• Now I'm gearing up for the biggest challenge yet —a 3,000 mile Run Across America!

Ultra Training (gregrunsfar.com)

Greg Nance | Fastest Known Time

@GregRunsFar to follow training + mission prep + the run across america.

https://www.brooksrunning.com/

https://vertavahealth.com/greg-nance/

https://wentworthms.com/take-the-leap-reflections-on-running-155-miles-across-the-worlds-driest-desert/

https://betakezo.com/

https://livepurepower.com/

https://eclipseglove.com/?ref=GregRunsFar

Our News is sponsored by Buddy Insurance.

It's big time training and racing season. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage. 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:

Updated team standings for The Collins Cup as the battle for automatic qualification continues. Athletes are 'In The Hunt' if they have not yet raced in 2021 but have a strong 2019/2020 points average and are in a position to potentially qualify once they have raced in 2021. This includes athletes who have been on maternity leave and to qualify for The Collins Cup would need to race at least once in 2021.

Team USA Highlights

Sam Long is the new Team USA #1 as a result of scoring 102.33 points at St George putting him over 1 point ahead of the next closest USA man - Rudy von Berg. Rookie Sophie Watts is Team USA #4 as a result of 85.96 and 85.81 points finishes at Texas and St George respectively.

Team Internationals Highlights

Jeanni Metzler moves to Team Internationals #3, pushing Sarah Crowley and Ellie Salthousedown to #4 and #5 respectively meaning Ellie loses her position as an automatic qualifier. Jackson Laundry's 94.24 point result in St George rockets him up to #8 amongst a tightly pack of International men with just under 5 points separating #3 Sam Appleton down to #8 Jackson.

Team Europe Highlights

Emma Pallant-Browne moves to Team Europe #5 having scored 100.88 points in St George to give her an average of 93.00 points when combined with her 2019/2020 points. Magnus Ditlev moves to Team Europe #3 ahead of George Goodwin #4 with Alistair Brownlee 'In The Hunt' as he is yet to race in 2021.

The Collins Cup Explainer video explains how the qualification process works, how the teams are selected, the history behind The Collins Cup and builds excitement for the head-to-head battles we can expect to see in August. When writing about the PTO or The Collins Cup please include the following link for updates about The Collins Cup https://signup.thecollinscup.com/.

U.S. OLYMPIC TEAM QUALIFICATION ON THE LINE AT WORLD TRIATHLON CHAMPIONSHIP SERIES YOKOHAMA

U.S. Olympic hopeful triathletes will have a chance to punch their tickets to Tokyo at this week's World Triathlon Championship Series event in Yokohama, Japan, which serves as the second and final auto-qualifier for the 2020 U.S. Olympic Triathlon Team. In addition to the elite race, a World Paratriathlon Championship Series event is also scheduled.

All races are set for Saturday, May 15, in Japan, which is late Friday night, May 14, for most of the United States. All events will be broadcast live at TriathlonLIVE.tv; monthly and annual subscriptions are available for purchase. The races will also be streamed live on FloTrack with a subscription.

The World Paratriathlon Championship Series event kicks off the action at 5:50 p.m. ET on May 14/6:50 a.m. local time on May 15 (the paratriathlon race is not an auto-qualifier for the U.S. Paralympic Team). The elite women follow at 9:16 p.m. ET on May 14/10:16 a.m. local time on May 15, and the elite men are scheduled for 12:06 a.m. ET on May 15/1:06 p.m. local time on May 15.

In Yokohama, elite athletes will cover an Olympic-distance course featuring a 1,500-meter swim, 40-kilometer bike and 1-kilometer run centered around Yamashita Park and the Port of Yokohama. Elite paratriathletes will race a sprint-distance course with a 750m swim, 20k bike and 5k run.

Olympic Qualification

The U.S. will send a maximum of three women and three men to the Tokyo Olympic Games for triathlon. Summer Rappaport (Thornton, Colo.) is the only athlete currently qualified for the U.S. Olympic Triathlon Team, by way of her fifth-place finish at the Tokyo ITU Olympic Qualification Event in August 2019.

Because Rappaport is already qualified, only one woman can qualify for the U.S. Olympic Team in Yokohama. Since no men have qualified to date, up to two men can punch their ticket to Tokyo by way of a qualifying performance in Yokohama. After Yokohama, all remaining spots will be selected via discretion by the USA Triathlon Games Athlete Selection Committee.

In Yokohama, athletes can auto-qualify for the U.S. Olympic Triathlon Team in the following scenarios:

In the women's race, the first U.S. athlete finishing on the podium, who has not already qualified for the team, will earn automatic selection. (E.g., only one U.S. woman can auto-qualify at this event, and she must be on the podium).

Because no U.S. men were auto-selected from the 2019 ITU World Olympic Qualification Event, the highest-placed U.S. man finishing within the top-eight overall will be selected to the team.

Two men may be selected to the team at Yokohama, in the event that both men finish on the podium.

In the days following Yokohama, the USA Triathlon Games Athlete Selection Committee may, but is not required to, issue a limited number of "early discretionary nominations" on or before May 20, 2021. Any remaining slots not filled at one of the two auto-selection events, and not named as "early discretionary nominations," will be issued via final nomination to the team by the USA Triathlon Games Athletes Selection Committee after June 15, 2021.

Click here for a complete explanation of the qualification process for the U.S. Olympic and Paralympic Triathlon Teams.

U.S. Athletes to Watch

The U.S. women bring a strong contingent to Yokohama, led by the trio who swept the podium at the 2019 Yokohama race — Katie Zaferes (gold), Rappaport (silver) and Taylor Spivey (bronze).

Headlining the women's start list is Zaferes (Cary, N.C.), the 2019 World Triathlon champion and 2016 U.S. Olympian. Zaferes had a breakout season in 2019, winning five of eight races in the World Triathlon Series and earning silver in a fifth. She crashed out of the 2019 Tokyo test event, missing her first chance at Olympic auto-qualification, but she went on to capture the world title in Lausanne, Switzerland, two weeks later. Zaferes also reached the overall World Triathlon Series podium in 2018 (silver) and 2017 (bronze).

Spivey (Redondo Beach, Calif.) holds the No. 2 spot on the start list. She was just off the overall World Triathlon Series podium in 2019, placing fourth in the season-long standings. Spivey led the U.S. women at the 2020 World Triathlon Championship in Hamburg, Germany, with a fourth-place finish.

Rappaport will compete in Yokohama at No. 3 on the start list, though her spot in Tokyo is already secure. The four-time World Triathlon Series medalist and eight-time World Triathlon Cup champion had a comeback season in 2019, placing a career-best fifth in the overall World Triathlon Series standings.

Also set to compete for the U.S. women are Taylor Knibb (Washington, D.C.) and Tamara Gorman (Rapid City, S.D.), two of only three women in World Triathlon history to have won individual world titles at both the Junior and Under-23 levels. Kirsten Kasper (North Andover, Mass.), a nine-time World Cup medalist who placed fourth overall in the 2018 World Triathlon Series, and Renée Tomlin (Ocean City, N.J.), a 10-time World Cup medalist, will also toe the line. Click here for the complete women's start list.

On the men's side, Morgan Pearson (Boulder, Colo.) and Matt McElroy (Huntington Beach, Calif.) are No. 19 and 20 on the start list, respectively. McElroy is a nine-time World Cup medalist who became the first U.S. man in a decade to podium in a World Triathlon Series race in 2019 when he took silver in Leeds, England. Pearson is relatively new to the sport, having made his elite debut in 2018. The two-time World Cup medalist led all U.S. men at the 2020 World Championships in Hamburg, placing eighth.

Chasing a second Olympic appearance is Ben Kanute (Geneva, Ill.), a 2016 U.S. Olympian and two-time World Cup medalist with a career-best World Triathlon Series finish of seventh. Also racing for the U.S. men are Eli Hemming (Kiowa, Colo.), a four-time World Cup medalist and eight-time Continental Cup medalist, and Kevin McDowell (Geneva, Ill.), the 2015 Pan American Games silver medalist and seven-time World Cup medalist. Click here for the complete men's start list.

Elite Women

Scheduled for Friday, May 14, 2021 7:00 PM MDT

Elite Men

Scheduled for Friday, May 14, 2021 9:50 PM MDT

https://www.triathlonlive.tv/upcoming-live-streams/videos/2021-world-triathlon-championship-series-yokohama-men

What's New in the 303:

The Freedom Of the Bike and Waterton Canyon–Inspired by Paraglider in CA

As I took a long walk on a beach near Santa Barbara, I saw a paraglider hugging the cliffs a couple a hundred feet above. I kept walking wondering how the pilot got there as I knew it was a remote area. As I meandered I saw an old set of stairs. So I climbed them and emerged on a hard packed single track trail hugging the cliff high above.

I walked, a little cautiously, and suddenly I saw a bike perched on the ledge and a man unpacking a paraglider. Turns out it was a motobecan e-bike and the man rides here with his paraglider, unpacks it, ditches the bike in the bushes and flies for hours above the ocean—depending on the winds. He told me he once climbed to 7,000 feet off the coast of Carpentria about 40 miles southeast of here.

But the point is, he rode his bike. Here surfers ride their bikes to find uncrowded surf and deserted beaches, often on e-bikes. So many people seem to bike here to do something else. It made me think of Colorado and some opportunities we have to bike and recreate.

Fishing and Waterton canyon came to mind. Waterton Canyon was built in the late 1870's as a railroad (of course) that connected Denver to south park and beyond. Companies competed for mining freight and thus railroads carved out beds in most of the canyons we now ride or drive. Rail service stopped in 1937 and the tracks were ripped up in the 1940's as scrap metal for the war. In 1983, Denver Water constructed the 200 foot Strontia Springs dam and what remained was a very smooth gravel access road closed to cars, but open to bikes and pedestrians.

A parking lot at the mouth of the canyon gives access to this 6.5 mile road that ends just passed the dam. Where the road ends, the Colorado Trail begins and ends 486 miles later in Durango (550 by bike). If you travel east from this parking lot you can access the beginning of the High Line Canal. Overall the road gains 650 feet in elevation making it a gentle grade.

Bill & Rich's Excellent [Endurance] Adventure

• Bill
• • Major Taylor
• Rich
• • Matt Emmet did his Metabolic Efficiency Treadmill Assessment.
  • Input into the pacing and nutrition plan for Chattanooga 70.3
  • Dialed in Matt's taper for the race

Video of the Week:

2021 Yokohama Qualification Event Promo Video

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 coach Bobby McGee and Sue Reynolds. Sue has been a guest in the past and we talked about her book "The Athlete Inside". As she heads to Worlds in Bermuda this October, she is being coached by world renown running and triathlon coach Bobby McGee. Author of Magical Running.

Bill you asked the other week, who's the Yoda of the coaching. I think Bobby McGee is the Yoda of coaching for running and triathlon.

Show Sponsor: VENGA

Our friends at Venga CBD have an all-new product to help athletes with their sleep because they know how important it is for athletes. They call it Venga Super Sleep. Get this - It's got Melatonin, CBD AND….an all-new cannabinoid CBN that's been shown to promote sleep. You get all three in Venga Super Sleep and it's available now. I think they sold out in the first couple of days but are sure to have more soon.

Oh, and get this - no sleep aid hangover. You'll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body's systems to promote a great night's sleep. As with all of Venga CBD's products, Super Sleep is 100% THC-free and non-habit forming.

You can check it out at Vengacbd.com/sleep and they have a great bundle offer running: If you buy a bottle of the Venga CBD daily CBD Ultra Gels, you can get a bottle of Super Sleep for just $34.00. It's typically $85, so it's a smokin' deal!

Go to vengacbd.com/sleep to get all the details and don't forget that our listeners get a X discount with coupon code X (only valid on full-priced items, not bundles).

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 - Bobby McGee and Sue Reynolds
• Endurance News - IRONMAN 70.3 Results and News
• What New in the 303 - ?
• Bill and Rich's Excellent Adventure - Sabino Canyon in Tucson and Road to Ragnar
• Video of the Week - Bobby McGee Running Fundamental and Lionel/Sam Battle

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!

Saw Tim O'Donnell has his hands on UCAN EDGE. Each has 15g of SuperStarch Energy and 0g sugar. They are not a gel consistency, which is awesome! Is much more like a liquid. Tear off the top and just rolled it up. It wasn't sticky like gels. The flavor is like the tropical orange flavor of the Energy SuperStarch powder. I may my extra test tubes of UCAN SuperStarch.

You put in the training, so don't let nutrition limit your 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

Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co,

Interview with Bobby McGee and Sue Reynolds

Our guests this week are Bobby McGee and Sue Reynolds.

As with all interviews, as you research and prepare you learn what incredible contributors these guests are to endurance sport. Bobby McGee is no exception. Bobby McGee has played an integral role in the development of top athletes with USA Triathlon, as well as several Olympians and top-ranked ITU stars. He is the author of "Run Transformation," The World's Best Run Training Course. He also wrote Run Workouts for Runners and Triathletes. The Forward in that book is by Tim Noakes who established the Central Governor theory and leading Physiologists.

One of Bobby's athletes, Barb Lindquist, 2004 Olympic Triathlete writes of Bobby McGee - "I worked with Bobby in my lead up to the Athens Olympics. His approach took my running to the next level, helping me become the World #1 ranked triathlete for 2 years. His blend of science & intuition definitely brings out the best runner you could possibly be."

Sue Reynolds started a journey that started with a walk to a neighbors house and back. Step by step, goal by goal, she discovered running and then triathlon and completely transformed her body and life. At the age of 67 she has completed 5 seasons of triathlon and has been to 4 world championships. We spoke to her about her book "The Athlete Inside"

Let's get into the in person interview at Bobby's office in Boulder, CO.

Bobby McGee Running

Our News is sponsored by Buddy Insurance.

It's big time training and racing season. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage. 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:

Sam Long, "Absolutely a Break Through Race."

St. George Utah, May 1st 2021–For the last couple of years they have exchanged blows on social media and swapped Strava KOM's on Mt. Lemmon, but yesterday they battled in person to very end. Sam Long and Lionel Sanders ran shoulder to shoulder for last three miles of IRONMAN 70.3 St. George, the North American 70.3 Championship. If it had been a 70.1, Sam may have won, but with an obvious final grimace, Sanders had one last kick and pulled away in the final turns and edged Long by five seconds.

Both men collapsed at the finish line where the emotion and pain of the effort was clear when they stood and embraced like two prize fighters with nothing else to give. The made for the movies ending culminated a day that saw Long and Sanders make up time on the bike putting them in position to chase down the leaders on the run that included Boulder's Rudy Von Berg who finished fourth.

For Sam Long this was a breakthrough race. He knew that if he found himself in the exact position he did, that all his hard work had paid off. He knew Sanders was probably the one to beat and his respect (maybe admiration) for Sanders was obvious at the finish line.

During the broadcast, analyst and pro triathlete Dede Griesbauer (who did an amazing job) thought Long's move near the top of the last hill about 3 miles out may have been too soon. He caught the pack on the hill and then slipped back near the top. Was his last match burnt? Nope, and he said when asked about it, "my plan all along was to push the final 3 miles. I knew they are downhill and that I can run down quite well. I was struggling to stay with them on the uphills so had to give it everything I had."

https://www.ironman.com/im703-st-george-results

Ironman 70.3 St George Results

• 5 seconds separating Sam and Lionel
• 2:10 to Magnus
• Daniela cruisy 5 minutes lead on 2nd place
• Skye Moench a close 5th to Paula Findlay

Video of the Week:

Essentials of Running Mechanics with Bobby McGee

Lionel Sanders VS Sam Long Final 5K 70.3 St.George

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 the Founder of This App Saves Lives TASL, Ryan Frankel. I installed the TASL (This App Saves Lives) more than a month ago. it and have been racking up points that for the time I'm driving and not distracted by using my phone. I love the concept. When I ride, the thing I worry about most are distracted drivers.

Show Sponsor: VENGA

We have talked about how important sleep is on this show. We've even had sleep specialists as guests. Sleep is so key for athletes!

Our friends at Venga CBD have an all-new product to help athletes with their sleep because they know how important it is for athletes. And like all things Venga, they went over the top for athletes - they went into the lab and created a triple threat to help you get better sleep tonight. They call it Venga Super Sleep because man, this packs a punch. Get this - It's got Melatonin, CBD AND….an all-new cannabinoid CBN that's been shown to promote sleep. You get all three in Venga Super Sleep and it's available now. I think they sold out in the first couple of days but are sure to have more soon.

Oh, and get this - no sleep aid hangover. You'll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body's systems to promote a great night's sleep. As with all of Venga CBD's products, Super Sleep is 100% THC-free and non-habit forming.

You can check it out at Vengacbd.com/sleep and they have a great bundle offer running: If you buy a bottle of the Venga CBD daily CBD Ultra Gels, you can get a bottle of Super Sleep for just $34.00. It's typically $85, so it's a smokin' deal!

Go to vengacbd.com/sleep to get all the details and don't forget that our listeners get a X discount with coupon code X (only valid on full-priced items, not bundles).

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 - Ryan Frankel
• Endurance News - IRONMAN 70.3 NA Championship St. George, Daniela Ryf
• What New in the 303 - Lookout Mountain, Historical Climb for Over 100 years
• Bill and Rich's Excellent Adventure - Trip to Chatty; Ragnar
• Video of the Week - Skye Moench Prep for St George

Interview Sponsor: UCAN ***SKIP 4/30***

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!

I got a chance to try the UCAN EDGE product this week on my 50 mile ride. I had two 1.87 oz packets with me. Each has 15g of SuperStarch Energy and 0g sugar. They are not a gel consistency, which is awesome! Is much more like a liquid. I gave it a shake, tore off the top and just rolled it up. It wasn't sticky like gels. The flavor is like the tropical orange flavor of the Energy SuperStarch powder. I may not have to take my extra test tubes of UCAN SuperStarch.

1.) UCAN launched a Vanilla flavor of the really popular plant-based Energy + Protein. Fans have been raving about how good the existing Chocolate flavor and the Vanilla flavor promises to be just as good!

2.) The Training Bundle now has a box of UCAN Edge included in it.

You put in the training, so don't let nutrition limit your 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

Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co,

Interview with Ryan Frankel

Our guest this week is Ryan Frankel. Ryan is a serial entrepreneur currently working on a new venture near and dear to his heart. Previously founded the online nutrition coaching platform, EduPlated. Former CEO and Co-Founder of VerbalizeIt, a language translation services company featured on Shark Tank and which was acquired in 2016. Ryan is an independent consultant, author of "The Making of an Entrepreneur: Lessons from a Winding Journey Towards Entrepreneurship". He's a 2012 MBA graduate of The Wharton School of the University of Pennsylvania. 2012 alumnus of the Techstars business accelerator in Boulder, Colorado. Inc Magazine as a Top 35 Under 35 Entrepreneur.

Let's talk about This App Saves Lives with Ryan Frankel.

Pete Picolo Bicycle Colorado

Triny Willerton

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage. 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:

IRONMAN 70.3 NORTH AMERICAN CHAMPIONSHIP ST. GEORGE

The 2021 Intermountain Healthcare IRONMAN 70.3 North American Championship St. George will offer 250 qualifying slots and 50 Women For Tri slots to the 2021 IRONMAN 70.3 World Championship in St. George.

This is exciting to see an IRONMAN race go down with so many pros competing.

Outpouring of Support for Daniela Ryf as the World Champ Opens Up About Her Sexuality

Ryf's long-time coach Brett Sutton also commended her for her courage in doing the interview and confirmed they had split ways—but that there was "no behind-the-scenes gossip" and that the interview had no influence on the coaching decision. It was simply time for a new path for each.

Sutton, the legendary and controversial coach, worked with Ryf for eight years and ushered her from a long ITU career to her nine world titles across the Ironman and 70.3 distance, establishing her as one of the greatest triathletes of all time. "It's been a great journey," he said. "I'm proud to have been able to be a part."

However, the COVID pandemic caused frustration "but also enlightenment" for an athlete who loves racing, he said, and gave her a chance to evaluate her achievements and step outside of the triathlon bubble. She also noted in both the Swiss interview and to Triathlete that she had returned to school to finish her degree in the last year. Sutton said that decision gave her an opportunity to think about her future too.

The 10 Most Common First-Time Triathlete Mistakes

Triathlon, for better or worse, has a lot of moving parts. It isn't nearly as simple as a regular running event, and combining swim-bike-run into a single day makes things exponentially more complicated. For some triathletes, their first race can feel like a minefield with pitfalls at every turn, but if you can steer clear of a few common mistakes, you'll have more fun. With that in mind, here are 10 common first-time triathlete mistakes and how you can easily avoid them on race day:

#1: Not being familiar with swimming in open water

For all kinds of very appropriate reasons, most of our swim training occurs in a pool. But for your triathlon, most of us will swim in an open-water environment—such as a lake. While you may think that these two things would be pretty similar, it turns out they are not, and that mistake is a common one among new triathletes. First, pool water is (hopefully) crystal clear and allows you to see the bottom, which you can easily reach. Most lakes, and most non-pool triathlon swim venues in general, are murky enough so you can't see your hand in front of your face, let alone the bottom.

Solution: A lot of triathletes find this lack of visibility to be disconcerting, so getting any kind of experience with a non-pool swim environment before race day can help you get used to the feel of open-water swimming. If you can't find an open-water swim option before your race, you can practice swimming in your pool with your eyes closed at short intervals (or squint or use a pair of badly-scratched goggles) during the weeks leading up to race day. It's not exactly the same, but it's better than nothing!

#2: Not practicing running after biking

#3: Forgetting gear / having too much gear in the transition area

#4: Can't find your bike / racking spot during transition

#5: Going off-course on the swim

#6: Getting the "what" of fueling wrong

#7: Getting the "how much" of fueling and hydrating wrong

#8: Getting the "when" of fueling and hydrating wrong

#9: Not knowing the rules

#10: Nothing new on race day!

What's New in the 303:

Lookout Mountain, Historical Climb for Over 100 years

Since the popular cycling ap Strava became a thing, Lookout Mountain in Golden has been climbed by approximately 25,000 cyclists 248,000 times—which is a tiny fraction of the actual times it has been scaled since it was completed in 1914.

In 1908 the letter "M" representing the School of Mines was painted on Lookout Mountain, about 4,000 years after native Americans left numerous campsites in the area and six years before the Lariat Loop Trail road was completed. In 1911 William "Cement Bill" Williams had a vision to build a scenic road to attract tourist to Golden and with many investors including Adolph Coors and Charles Boettcher (as in Boettcher mansion at the top) it was finished in 1914. In 1915 the American Automobile Associated named it the top scenic road in America. Before the road existed tourists could take a funicular to the top and visit a real estate office selling parcels of land. That office is located where TV towers now reside. (You can still see the scar of the funicular and if you look across the valley, there was another funicular that ascended South Table Mountain to serve a casino and dance hall on top of Castle Rock before the KKK took it over in the 1920's.)

If you know where to look you can still find remnants of a watering station to help cool cars climbing the mountain in the early years. In 1917 Buffalo Bill was buried at the top and is now a popular place to rest after the 4.6 mile climb from the pillars at the base of the mountain. The classic timed route (and race) begins at the Pillars and finishes just before the turn to the grave.

Ride Basics:

Distance: Up and down–9.2 miles

Elevation gain: 1,219 ft (to the Buffalo Bill turnoff)

Difficultly: Medium to hard

Average Grade: 5.3%

Fastest known Times, Men: 15:51, Women: 19:30

Map Strava

Video: Youtube

Bill & Rich's Excellent [Endurance] Adventure

• • Sat on the plane with CAT 2 rider and founder of VeloVacations
  • Gadsden Purchase
  • https://gizmodo.com/an-arizona-highway-has-used-the-metric-system-since-the-1643536691
  • Going with athlete Matt Emmet to Ironman 70.3 Chattanooga
  • Prepping for Ragnar in Snowmass June 11-12. Just ordered a new hydration pack. My old one is falling apart and I'm really afraid that it's going to be hard to find one that fits as nice and snugly as my current. AONIJIE Hydration Packs 5.5L Trail Running Vest with 2L Bladder Reservoir Marathoner Hydro Backpack

Video of the Week:

Last hard run before St George 70.3 + race thoughts

• 3 hour drive to the race
• Coming of win in TX
• Trains on the course
• Respect to Daniela Ryf, but she can be beat

Upcoming Interviews:

Coming Soon: Author of "The Athlete Inside" Sue Reynolds and Coach Bobby McGee who has played an integral role in the development of top athletes with USA Triathlon, as well as several olympians and top-ranked ITU stars. He is the author of "Run Transformation," The World's Best Run Training Course.

Looking to chat with Ben Hoffman after St George.

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 - Michael Murphy is a motivational speaker, paralyzed athlete, and writer. His journey began in April 2007 when he fell off a roof in college, shattered his spine, and was paralyzed. Michael is now a 12-time marathoner with Top 5 finishes in New York and Boston. He was also featured on NBC after completing two Tough Mudder competitions in 2012 and 2013 with the help of his teammates and an off-road handcycle..

Show Sponsor: VENGA

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In Today's Show

• Feature interview - Michael Murphy
• Endurance News - Future of Fitness Tech
• What New in the 303 - A couple of Van Life stories - Megan Hottman and Andy Schmidt
• Bill and Rich's Excellent Adventure - We Ride 4
• Video of the Week - Michael Murphy in Snow to Sand

Interview Sponsor: UCAN

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I got a chance to try the UCAN EDGE product this week on my 50 mile ride. I had two 1.87 oz packets with me. Each has 15g of SuperStarch Energy and 0g sugar. They are not a gel consistency, which is awesome! Is much more like a liquid. I gave it a shake, tore off the top and just rolled it up. It wasn't sticky like gels. The flavor is like the tropical orange flavor of the Energy SuperStarch powder. I may not have to take my extra test tubes of UCAN SuperStarch.

1.) UCAN launched a Vanilla flavor of the really popular plant-based Energy + Protein. Fans have been raving about how good the existing Chocolate flavor and the Vanilla flavor promises to be just as good!

2.) The Training Bundle now has a box of UCAN Edge included in it.

You put in the training, so don't let nutrition limit your 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

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ucan.co/discount/303UCAN/ or ucan.co,

Interview with Michael Murphy

1.6 seconds. That's how long it takes to fall two stories. That's how long it takes for life to change.

When Michael Murphy was 21, he fell off of a roof at college and landed flat on his back, severing his spine. They say that nobody understands their own traumatic injury just after it happens―but Michael did. Every person falls. They fall short in school, in love, in work, and in life. Their lives sometimes feel punctuated by those downfalls―the rejection letters, the unrequited love, the missed promotions, the life altering traumas. Everyone falls. But then what?

When I Fell is a true coming-of-age tale of going from abled, to disabled, to empowered. It combines the story surrounding Michael's recovery with the science of resiliency and thriving―what psychologists are now calling Posttraumatic Growth (PTG)―to teach readers how to hit home runs when life throws them curves. Befitting new mainstream acceptance for disabilities, When I Fell is as much a memoir as it is a message. It features the five principles established by Drs. Tedeschi and Calhoun―the pioneers who coined the phrase in the 1990's―for scientific validation to bring PTG further into the public eye.

A Northern Virginia native, Michael resides in Denver, Colorado, with his wife, Casey, and dog Gunner. He now trains with the Competition Team at the National Sports Center for the Disabled (NSCD) in Winter Park, CO, with every intention to make the US Ski Team…and go to the Paralympics.

Our News is sponsored by Buddy Insurance.

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Endurance News:

Fitbit co-founder: Future for fitness is well beyond the wrist

CNET Health and Wellness

A Fitbit used to be a little gadget to count your steps. Those days are long gone: Fitbits are now continuous heart and sleep monitors, with aspirations that go even deeper. Now owned by Google, Fitbit is still creating new fitness trackers, like the new Luxe. The company's subscription-based Fitbit Premium service continues to add new wellness routines, including celebrity guides such as Deepak Chopra.

Where do things go next? Will Fitbit ever venture off-wrist? How can these trackers possibly assist with diseases like COVID-19? Fitbit co-founder and CTO Eric Friedman offers some insights on where Fitbit is at now, and where things are headed next.

Fitbit plans to continue exploring more advanced sensors on its bigger watches, while letting sensor tech trickle down over time into more optimized, smaller, lower-cost bands. "Because they have a larger battery, and kind of more mass, it's easier to try out brand new sensors in them and learn," Friedman says of last year's sensor-studded Fitbit Sense -- which added temperature, a stress-sensing electrodermal sensor and an electrocardiogram, or ECG -- compared to the much more pared-down new Fitbit Luxe, which leans mostly on its optical heart-rate sensor for things like sleep and stress measurements.

Friedman makes the comparison to where heart rate on wearables was years ago, living mainly on big watches while smaller bands just measured steps. The optical heart-rate sensor is also where the most evolution has happened, adding a lot of extra algorithm-based insights that didn't exist before. "When we first launched heart rate in our smartwatch, it was really about a kind of workout experience," Friedman says of where things were seven years ago. "But as things progressed, we started to be able to tease out more and more from heart rate."

He sees heart-rate variability as an important new metric, and related to that, atrial fibrillation. Fitbit recently finished a 500,000-person AFib study, but unlike the Apple Watch, most Fitbits don't measure estimated atrial fibrillation through the optical heart-rate sensor. For that, you'd need a Fitbit Sense with its ECG feature.

What's New in the 303:

Megan Hottman: Prescott, AZ Racing and Forest Bathing

By Megan Hottman, courtesy of MeganHottman.com

This van trip kicks off with a lovely dose of #americana – some ball sports, some lively hockey, some bike racing, kids running around, the requisite amount of dirt and dust, loads of campers and RVs, ample flag flying and one helleva sunset . I took the @canonusa out to capture all the feels.

Life these days offers glimpses of normalcy and it feels really *really* good. Also can I get an amen for @dippindots ?! I haven't had these in probably 20 years. What a treat.

Ok so where are we? We're in a large sports complex park in Prescott, AZ. Here for a mountain bike race, I'm experiencing for the first time this parking lot-event style camping vibe.

This wouldn't be my top vanlife venue choice on a regular basis …but for this event and experience it's totally fine. This location boasts temps a full 20-25 degrees than in Phoenix so we're enjoying the nice cool evening temps and the escape from the big-city-heat.

Pros: restrooms close by, lots of friendly humans around, safe.

Cons: all the humans. And pavement.

Saturday's race went GREAT! I actually warmed up for this race and implemented lessons I learned in March's bike race … and took the win! I raced women intermediate 40-49, won my age group. More importantly I felt great – I executed food, warmup and race strategies. I hit the opening stretch and hole shot into the first climb, at the front, and it paid off. I got more and more comfortable with the fast & flowy portions of the course as the race went along. We raced at noon so I did some yoga and a walk beforehand. Not normally things I'd do pre race but I wanted to keep my face out of my phone as I sat there nervously waiting for my start.

Van-Life and Endurance Sports

By Andy Shmidt

Renting a van offers the endurance athlete an opportunity to experience the outdoors in a new way, with the potential to do a self-contained local or regional race. And if you're thinking about purchasing a van, renting a few different configurations may help you BETA test available options.

Even with night-time temperatures dipping into the low 30's, high 20's it was still comfortable in the van. Granted I did "warm the place up" with the included LP gas powered Mr. Heater, before going to bed. Even with the provided battery-operated carbon monoxide detector, I wasn't comfortable going to sleep with it running. Friends who were tent camping nearby at the James M. Robb campground reported being cold and the high winds interrupting their sleep. Neither were an issue for "Johnny."

Cooking was as easy as being at home, though it did require a bit more planning / prep work. I'm pretty sure I could have made hot apple pie, had I taken my Alpine Oven along on the trip.

Titus Adventure Company is a family-owned business located in Denver, offering outdoor adventure focused trucks, SUV's and camper van rentals. Visit them at: www.tacrentals.com.

For 303 Endurance readers, Titus Adventure Company is offering 10% off any rental. Just use promo code: 303ENDURANCE when you make your reservation.

Bill & Rich's Excellent [Endurance] Adventure

• Bill
• Rich
• • Let me tell you about my rides in Tucson. 50 mile ride around Tucson on what is called "The Loop". It's a series of well paved and lane lined bike paths that goes around Tucson. Cool windy paths through the desert and cactus. A similar ride would be Confluence Park, Cherry Creek Trail, 470 Trail, S. Platte back to Confluence. Only Tucson faster and wider. More open for sure.
  • 1st - a huge shoutout to Tucson Endurance Performance Center. I rented a 2021 Cervelo R Series and it rode beautifully.
  • I showed up at Sharon's house in Tucson and met one of the other We Ride 4 Denver Club Members named John. And then met Sharon's boyfriend John Genell. John and I had a common background in Big 5 consulting firms, so we hit it off right away. It was John who explained his background on the Board of Wish For Wheels.
  • We Ride 4 is a community of cyclists that create unique experiences for our members through weekly rides, participation in cycling events and social gatherings throughout the year. All rides are led by experienced ride leaders. Weekly rides range from social-pace no-drop formats to advanced-pace training rides.
  • WR4's Denver Charitable Partner is Cottonwood Institute. Cottonwood Institute believes that students can't be expected to care about the environment if they never have a chance to explore the outdoors. Your donations empower students to be environmentally aware and civically engaged.
  • WR4's Tucson Chapter Partner is the Road Warriors Club. Sponsor Ernesto Somoza adamantly encourages Pueblo High School students to join the Road Warriors Club if they are looking for something to do after school that's a little bit different than just joining a sports team. Pueblo High is a Title 1 school and funding for the club is reliant 100% on donations and fundraising. One of their goals this year is to be able to have matching jerseys for all the members. We Ride 4 wants to help by designing a jersey and raising the money to buy the jerseys for all club members. Please consider helping by donating!
  • Story of Angelina who Sharon just stop and met along the side of this bike path. Sharon befriends Angelina and learns about this Pueblo High School. Angelina needs a bike. Sharon gives her the money to get a bike. She ends up buying a bike from Tucson Endurance Center because Angelina's mom works with Brian Grasky in the Air Force. Brian Grasky our guest from two weeks ago.
  • So while we're on this ride, I see these two guys running on the trail and they are flying. Clearly look like pro triathletes. Coming from Boulder, I know what that looks like. From the back, the first pro that came to mind was Ben Hoffman. When I passed him and looked back, it really looked like Ben Hoffman. When I DM'd Ben on Instagram, he confirmed it was not him. More on Ben later.
  • Thanks Sharon, John and We Ride 4 for a really enjoyable ride around Tucson and a nice steak burrito at Seis afterward.
  • Thanks UCAN EDGE for fueling my ride and VENGA for fueling my recovery!

Video of the Week:

"Snow to Sand" Full Documentary

Upcoming Interviews:

Coming Soon: Author of "The Athlete Inside" Sue Reynolds and Coach Bobby McGee who has played an integral role in the development of top athletes with USA Triathlon, as well as several olympians and top-ranked ITU stars. He is the author of "Run Transformation," The World's Best Run Training Course.

Plus Ironman St George is coming up next week. One of the guys going there to win is Ben Hoffman. We're going to hopefully catch up with him after the 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!

This week we have Ironman and Paralympic hopeful Roderick Sewell. Roderick Sewell completed Kona in 2019 as the first double above the knee amputee to finish Kona.

Show Sponsor: VENGA

Thanks very much to Venga CBD for helping make the show possible. Venga CBD is not like most CBD companies who just post a bunch of products and hope you figure it out.

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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

• Bill and Rich's Excellent Adventure (where Bill and Rich share their "endurance adventures"
• Feature interview - Coach and Colonel Brian Grasky
• Endurance News - Skye Moench (makes like 5 pros to win) and Lionel Sanders win Galveston 70.3, Des Linden Smashes 50K World Record
• What New in the 303 - Ride with Sue Reynolds,
• Discussion of the Week - What is endurance?
• Video of the Week - Skye Moench and OWS with the dogs…

Interview Sponsor: UCAN ***SKIP 4/16***

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You put in the training, so don't let nutrition limit your 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

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Use the code 303UCAN for 20% off at

ucan.co/discount/303UCAN/ or ucan.co,

Bill & Rich's Excellent [Endurance] Adventure

• Bill
• • Last week's BASE ride
• Rich
• • Ride with Sue Reynolds
  • • She and her husband Brian and son's Michael Dean and Andy
    • 30 miles of zone two in aero, Chatfield 70.3 course, down S. Platte to Aspen Grove, back out to Deer Creek Canyon and then back to the campground.
    • Team USA and competing at Worlds in Bermuda in Oct 2021 World Triathlon Sprint & Relay Championships Bermuda
  • Ride next week in Tucson
  • • Get to ride with Sharon Madison, founder of We Ride 4. Megan is out!
    • I am taking all of the UCAN Edge for this Tucson Loop ride

Interview with Roderick Sewell

Roderick Sewell has overcome challenges from a very early age. He was born with the tibia bones missing in his legs. His mother decided to have his legs amputated at age one to improve his mobility. The cost of affording his prosthetic legs was so high it led to the family leaving their home when he was age seven and enduring several years of homelessness, before settling in Birmingham, AL, United States of America, with the help of friends and other family.

Because of a tough childhood, Sewell was forced to live homeless in San Diego. When he became involved with the Challenged Athletes Foundation, an organization that helps to provide disabled athletes with a path to success as well as running legs, his life quickly changed for the better..

He won gold in his international debut at the 2014 Para Pan Pacific Championships in Pasadena. He learned how to swim by his coach and mentor, Alan Voisard, at the Mission Valley YMCA in San Diego when he was ten years old.

Post Interview:

"The only reason I wanted to learn how to swim was because I was afraid of the water."

"People noticed I was black first and then that I had a disability"

"My disability saved my life"

Our News is sponsored by Buddy Insurance.

Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage. 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:

Des Linden Smashes 50K World Record

Des Linden broke the 50K world record on Tuesday after running an amazing time of 2:59:54 in Oregon. Running in the first ultra-distance event of her career, Linden shattered the previous record of 3:07:20 that Great Britain's Aly Dixon set in 2019 at the 50K world championships in Romania. After getting ahead of Dixon's record pace right from the start, she never looked back, and Linden's final time worked out to an average pace of 3:36 per kilometre.

Lionel Sanders, Skye Moench take IRONMAN 70.3 Texas titles

This excerpt from the story on the Tri227 site -

Womens: Moench, who won the memorable IRONMAN European Championship, Frankfurt as Sarah True faded in the final stages in the heat ran a strong 1:20:43. While that gave up more than five minutes to the speedy feet of Jeanni Metzler (RSA), it was enough to take the win. Sophie Watts (USA) completed the podium, ahead of Heather Jackson and Morrison, who finished the day in fifth.

Mens:

Sanders held strong at the front over the second half of the run too, clocking a 1:11:11 half marathon and a winning margin of just over a minute, from Ben Kanute who battled Sam Long all through the run, making the pass in the last half mile to reach the line just five seconds ahead of the fast-improving youngster. Neither could relax, with Matt Hanson's best of the day 1:09:16 leaving him just nine seconds short of a podium finish.

How many pros have recently been on the show and then gone on to win his or her next race?

Skye Moench, yes TX 70.3

Matt Hanson, yes Daytona

Chris Leiferman, IM FL

Rudy Von Berg?

Lisa Roberts, no

What's New in the 303:

From Galveston To Cherry Creek, CO Triathletes with Some Big Smiles and Fast Finishes; Betsy Mercer Overcomes 2019 DNF for 4th

Colorado triathletes raced this weekend, in Texas and Colorado. In Galveston Texas, not only did the Colorado pros make a big impact, but one well known age grouper, Betsy Mercer raced in redemption of her 2019 attempt in Galveston where she was stopped 100 yards from the finish line because of weather. At Cherry Creek State Park, The Barking Dog Duathlon kicked off the multi-sport season with about 150 athletes racing.

Betsy finished fourth in her age group but cried at the finish line, not because she finished, but because her friend Michael Jones finished his first 70.3. Said Betsy, "I didn't cry this time when I crossed the finish line, I cried when Michael did. That's the beauty of triathlon, the community you're a part of."

Ride or Die, a Women's Cycling Movement

Matt Miller, owner of BASE Performance invited me to ride last Saturday, not an uncommon invitation as we have ridden many times. I had sort of decided to do a different ride in Denver. But Matt, said I might want to make the effort as there could be as many as 80 people riding, some from the BASE team and this new group he is sponsoring called Ride or Die. Of course I was intrigued.

As it turned out the groups left at different times and when the BASE team left the other group hadn't arrived. Three hours later upon my return, the parking lot at BASE headquarters was filled with women cyclists all buzzing from a ride. Some were friends of mine who I had no idea would be there. There was a cooler of drinks and prizes and swag and I felt a fun energy. I asked my friend Becky Furuta, no stranger to the peloton from the highest levels about what I was seeing. I know they had ridden some gravel, and some road. I saw bikes of all sorts. I didn't know anything about this group. Becky described it as, "grassroots racing and riding, the goal is fun and camaraderie without all the staunchness and elitism that's driving people away from the road. There's a sense of community and fun absent the usual rivalries. I think that's really the point of these beginner/community rides – not that they're easy or for beginners, but that they're accessible at every level and focused on mixing training with fun and a social component. It's a sustainable model, and I hope it sticks around."

PRIMAL & 303 Endurance Indoor Cycling Class, led by Bill Plock

Date: Every Wednesday till it warms up

Time: 12:00 Noon MST

Price: FREE

Place: ZOOM (Click Here)

ZOOM Passcode: H49LJK

Join The Ride

Video of the Week:

2019 IRONMAN World Championship: Roderick Sewell

Upcoming Interviews:

Michael Murphy is a motivational speaker, paralyzed athlete, and writer. His journey began in April 2007 when he fell off a roof in college, shattered his spine, and was paralyzed. Michael is now a 12-time marathoner with Top 5 finishes in New York and Boston. He was also featured on NBC after completing two Tough Mudder competitions in 2012 and 2013 with the help of his teammates and an off-road handcycle.

Coming Soon: Author of "The Athlete Inside" Sue Reynolds and Coach Bobby McGee who has played an integral role in the development of top athletes with USA Triathlon, as well as several olympians and top-ranked ITU stars. He is the author of "Run Transformation," The World's Best Run Training Course.

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!